GUT-FRIENDLY RECIPES

We're used to thinking about fuelling and nutrients in our meals, but how often do we think about gut health? Over to Kate Percy with this month's recipes...

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Keeping the gut healthy is key for the active triathlete, and it's easier than we think thanks to this month's four recipes...

Think bacteria are bad? Think again! Bacteria in our gut can play an essential role in digestive health, immune function and even our mental wellbeing. The gut contains trillions of bacteria, yeast and viruses, commonly called the 'gut flora' or the 'microbiome'. Some of these bacteria are good, and some bad, and we need a healthy balance of the two. That's where proand prebiotics come in.

Probiotics are the live microorganisms found in fermented foods, such as yoghurt, kefir, kimchi, sauerkraut and pickles.

Prebiotics, essentially soluble fibres found in foods such as leeks, onions, flax and chia seeds, radishes, carrots, garlic and cabbage, feed the good bacteria.

This month I have four triathlete- friendly recipes designed to keep your gut in good shape.

First on the gut-friendly spectrum are Kefir fruit pops. Kefir is a cultured, fermented milk drink, commonly drunk in Eastern Europe. It’s quite sour so I’ve combined it with some creamy Greek yoghurt for this recipe, and added a little honey. Pop in your freezer for a perfect probiotic protein-packed post- exercise cooler.

Next up you'll find a red cabbage salad, loaded with prebiotics to keep that microbiome nice and healthy. Red cabbage is also a great source of vitamin C and vitamin K, and, along with other purple foods, is rich in antioxidants and provides excellent anti- inflammatory properties. Great to include in your training diet.

Eating beans and pulses will also help promote the growth of beneficial bacteria in the gut. Rich in soluble fibre, potassium and protein, try making these really tasty black bean burgers.