Experts say the best thing we can do for our gut health is eat a wide variety of plant-based foods, such as fruits, vegetables, herbs, wholegrains, legumes, nuts, seeds, etc. We should vary our intake each week or month depending on what is in season.

Eating seasonally and locally has a wealth of benefits for our health and our planet. During the summer months there is an abundance of Irish fruit and vegetables in season, allowing for easy, nutrient-dense, gut-friendly additions into our diet.

Maintaining good hydration is also vital for our overall health, as it encourages the body to function at its best. Drinking sufficient amounts of water is also greatly beneficial to our gut as it helps to flush out toxins which may build up in the digestive system.

It is especially important to maintain adequate fluid intake during the summer months to avoid dehydration, which can slow down the digestion of food, leading to bloating or constipation.

Probiotics help restore the gut’s natural balance of beneficial bacteria and are naturally found in fermented and cultured foods, such as yoghurt with live cultures, kefir, sauerkraut, kimchi, pickles, and miso. Introducing these foods as part of a balanced diet can also help the digestive system to work more efficiently.

To support our gut and help with the proper digestion of our food, it is important to eat mindfully, chew slowly, and take the time to enjoy each bite.

Ingredients: Serves 4-6

For the topping:

150g oats

25g almonds, chopped

25g sunflower seeds

1tsp cinnamon

75g peanut butter

75g coconut oil

25g maple syrup

For the base:

3 ripe pears, peeled and chopped

150g strawberries, chopped

1tbsp maple syrup

To serve:

Kefir or live yoghurt

Fresh berries

Method

1 Pre-heat the oven to 180°C/fan 160°C/gas mark 4.

2 Place the oats, almonds, sunflower seeds, and cinnamon in a large bowl.

3 Add the peanut butter, coconut oil and maple syrup to a small saucepan, and place over a low heat. Stir well until melted together, and pour into the bowl with the oats. Stir to combine.

4 Place the pears and strawberries in a medium-sized ovenproof dish. Drizzle over the maple syrup.

5 Sprinkle over the crumble mixture and place the dish on a baking tray. Bake in the pre-heated oven for about 30 minutes, taking it from the oven halfway through cooking to give the crumble topping a stir. Serve warm with a dollop of kefir and some fresh berries, or once cold, cover and refrigerate for up to three days to enjoy hot or cold.

Ingredients: Serves 2

200ml water

125g frozen pineapple

100g kefir or live yoghurt

75g spinach

1 small banana, peeled and chopped

1 orange

1tbsp ground flaxseed

Method

1 Add all the ingredients to a high-powered blender and blitz until smooth. Enjoy straightaway or refrigerate for later in the day.