Prebiotic superfoods for better gut health

This is the best prebiotic superfoods stew that is super easy to make and is great way to get more fibre rich superfoods to build more probiotic superfoods for better gut health

Prep time : 5 mins | Cook time : 15 mins | Total time : 20mins | Makes: 4 Servings | Difficulty: Medium

Here are our favourite 5 prebiotic superfoods for better gut health; our “gut” or microbiome is a term that refers to the collection of bacteria, yeast, fungi and archaea that exist in our large intestines. We have approx 100 trillion of these microorganisms and yet we only have approx 10 trillion human cells. In a weird way we are more bacteria than we are human, sounds kind of strange doesn’t it! 70% of our immune system and much of our human biology is controlled in our microbiome. One of the best things we can do for gut health is to eat prebiotic foods, like these Prebiotic superfoods for better gut health. A Prebiotic is food to nourish the bacteria that keep us healthy and strong. Foods that are high in fibre are great prebiotics. According to the American Gut project, the single biggest thing you can do to improve your gut health is to eat plant based foods and the second thing is to eat a diversity of plant based foods. The magic number in terms of diversity is to eat more than 30 different plant based foods each week. Latest research says that only 1 person in 250 actually reaches the recommended 30 different plant based foods per week. Here are our 5 favourite prebiotic superfoods for better gut health and lovely recipe for a delicious sweet potato and white bean stew 

Other gut healthy recipes like this, Prebiotic superfoods for better gut health

Some Serving suggestions for this Stew

prebiotic superfood stew
Prebiotic Superfood stew

Prebiotic Superfood stew for better gut health

This is an easy to make recipe that is delicious and is also packed with prebiotic superfoods for better gut health!

Takes 20 minutes

Serves 4


  • 3 cloves garlic
  • 600 g Sweet potato
  • 400 g Leeks
  • 1 x 400g tin of coconut milk
  • 1 x 400g tin of chopped tomatoes
  • 250 g Pack of precooked brown rice
  • 1 x 400g tin of cooked cannelinni beans
  • 1 x 400g tin of cooked lentils
  • 1 lemon


  • Chop leeks, sweet potato into similar sized pieces and peel and finely dice the garlic. Ensure to give the leeks a good wash as there is often sediment hiding in the green of the leek. Drain and rinse the beans and lentils
  • Heat a wide bottom non-stick pan and add 1 tsp of oil once hot, add that chopped leeks and fry for 2-3 mins, add the garlic and the sweet potatoes and a good pinch of salt and mix well. Cook for another 1 mins and add 50 ml of water and put the lid on and leave to stem for 7 mins stirring occasionally to avoid anything slicking – if it start to stick add another 2 tbsp of water and mix well and incorporate any browning.
  • Once the sweet potatoes are soft and cooked add in your cooked lentils and beans and mix well.
  • Add in the tin of chopped tomatoes, and coconut milk along with the zest of half the lemon and the juice of ½ the lemon.
  • Taste and adjust the seasoning to your liking by adding more salt, ground black pepper, chilli, tamari or soy sauce.
  • Enjoy!


Calories: 616kcalCarbohydrates: 131gProtein: 24gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 323mgPotassium: 1269mgFiber: 22gSugar: 13gVitamin A: 22962IUVitamin C: 32mgCalcium: 215mgIron: 10mg


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  1. Stephen says:

    5 stars
    made a great dinner for all our family – thanks

  2. Ann Marie says:

    When do you add the pre-cooked brown rice?

  3. Victoria J says:

    5 stars
    I have just made this for tea with plenty of leftovers for lunch. It’s so good I honestly think I could eat this everyday. Very easy to make, I’m rubbish in the kitchen! I added kidney beans as didn’t have an cannellini but I think you could use any beans. This really is soo good, give it a try.

  4. Michelle Farley says:

    5 stars
    Gorgeous! And super easy to make. Will definitely be making again

  5. Stephen Challinor says:

    Was initially going to make this knowing the 5 ingredients are gut puka. However the recipe was spot on lads and we couldn’t get it down us fast enough. Added the tamari as suggested & some extra cumin & chilli paste!!.
    Anyone thinking about doing this…stop thinking and do!! Nice one lads 🙂

  6. Lyn says:

    This was so gorgeous and full of flavour. One thing though. On your recipe it says 1 packet of pre cooked brown rice, but it doesn’t say when to add it in. I’m an experienced cook so I would know or guess when to be able to add it, but for someone that is not experienced or nervous of cooking this could throw them off, and if they leave it out, they won’t get the benefit of the whole dish. Maybe you can change it.

  7. Emma says:

    5 stars
    My partner and I like this meal so much that I’ve added it to my regular roster! The only changes I’ve made are to reduce the amount of lemon slightly (otherwise it tastes a bit like a lemon dessert with the sweetness of the potatoes!), add a tablespoon and a bit of soy sauce, and swap the coconut milk for light coconut milk. With wholegrain rice, this easily makes 8 portions for me and my partner! It’s easy to reheat in the week for a quick and nutritious meal. I’ve personally found that it takes longer than the seven minutes mentioned of steaming the leeks and potatoes for the potatoes to soften enough – for me, it’s closer to 15-20 minutes but YMMV.

  8. Jolanda de lange says:

    I Made it a little bit more spicy I loved the recepi thank you 🙏

  9. Shannon Sandford says:

    Soooo tasty! Made this for my daughter who is vegetarian but can see it being a regular meal for us as a family.
    Thanks Lads!
    Love your energy and ethos!

  10. Aryana says:

    Just made this stew! It’s pretty good ! I added the cooked rice in when I added the beans, it worked out for me that way. Also, I added cumin, paprika, chili powder and a bit of additional garlic power ( I like garlic ) overall, super fulfilling and tasty

  11. Hannah says:

    3 stars
    Think half a can of coconut milk would have done it… Mine just looks like soup..

4.60 from 5 votes

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