Laura Tilt’s 30-Day Gut-Love Challenge

30-Day Gut-Love Challenge

Taking care of your gut health doesn’t have to be hard work – small changes make a big difference. Our 30-day challenge is a month long series of mini-habits designed to to support one of the four pillars of good gut health – a calm mind, active body, healthy diet and of course, a good balance of healthy gut bacteria. After the 30 days are up, we hope that you’ll have found some new habits you’ll want to maintain. How to: Joining the challenge is easy! Simply print the calendar, take a read through and get prepped for the week ahead– we’ve added helpful links to recipes and tips you can learn more about why this action is good for your gut.

Here is a printable calendar to keep track of your progress during the 30 days – below there are recipes and resources to help you along the way.

Green Smoothie
• 200ml water or unsweetened plant milk
• 2 handfuls spinach
• Few sprigs of mint
• Juice of half a lime
• 1 banana (fresh or frozen)
• Half mug chopped pineapple
• Few cubes ice (hold the ice if your ‘nana is frozen)

1. Put the liquid into the blender first, and then add the other ingredients.
2. Blend until smooth, pour into a glass, and enjoy!

Apricot energy bites*
INGREDIENTS (makes 20 bites)
• 190 grams dried apricots
• 75g grams cashews
• 75g skin on almonds
• 100g desiccated coconut
• 1 tsp. vanilla extract
• Pinch salt

1. Place the almonds and cashews in a food processor and pulse until roughly chopped
2. Add the apricots, half the coconut, salt and vanilla, pulse until you have a rough mix (everything is chopped and sticky)
3. Divide the mix into 20 equal sized pieces, and roll into balls
4. Roll the balls in the remaining coconut, and store in an airtight container.

* Not suitable for low FODMAP diet

Overnight oats*

• 50 grams / half-cup steel cut oats
• 200ml milk of your choice
• 50g Greek or coconut yoghurt
• 2 x tsp. linseeds or chia seeds
• Handful fresh or frozen raspberries or berries
• Teaspoon honey / maple syrup

1. Simply mix all the ingredients together in a bowl or jar and leave overnight.
2. In the morning, stir to wake up, add more fruits if liked and enjoy 
* To make this low FODMAP, use a lactose free milk and yoghurt, and swap the honey for maple syrup.

Five Veg Asian salad*
Toss together
Handful shredded white cabbage
1 carrot, grated
1 red pepper, sliced
1 handful broccoli, cooked and sliced
1-handful edamame beans

Whisk together 1 tbsp. peanut butter with the juice of 1 lime and 2 tsp. soy sauce and use to dress the salad
Serve with your choice of protein – extra fibre points for chickpeas or lentils (not low fodmap)

*To make this suitable for the low FODMAP diet – sub the cabbage with shredded pak choi and the broccoli for sliced radish

1. Stress and your gut
2. Symprove
4. 20-Minute walk
5. Home Yoga Session
6. Sauerkraut
9. Headspace
10. Kombucha
13. Symprove
14. Oats
16. Home Yoga Session
17. Chocolate
19. Stretch
20. Stress and your gut
21. Symprove
26. Oats
29. Symprove

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