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Gut feeling: Mindful menus for the microbiome

The cookbook

We’ve long known that eating vegetables and whole grains is good for our health. But now researchers are beginning to uncover at least part of the reason why these foods are so good for us – and the answer is the bacteria that live in our gut, or what is called the microbiome. There is evidence that having a healthy microbiome can reduce the chances of developing obesity, non-alcoholic liver disease and even certain types of cancer. That’s why it’s so important to look after our gut and feed our microbiome the foods that it needs to thrive and that’s where this cookbook comes in.

The ECU Nutrition Research Team has translated the evidence into a mindful 14 day menu that is high in resistant starch. This eating style follows the Australian Dietary Guidelines and optimises intakes of the core foods and reduces the consumption of discretionary foods (crisps, chips, fast foods, cakes, processed meats, sugar sweetened beverages). Discretionary foods are generally high in salt, sugar and saturated fats and reduce the intake of key nutrients to optimise health.

Gut Feeling: Mindful Menus for the Microbiome showcases recipes that:

  • Are quick and easy to prepare
  • Use simple, affordable wholesome ingredients
  • Are flavoured with herbs and spices
  • Use no added salt
  • Offer vegetarian options
  • Promote low energy days
  • Use a variety of foods
  • Provide options for left overs

This cookbook is a tool to build awareness of how important the microbiome is to human health and how we can achieve this each and every day.

This research and cookbook were featured on ABC TV program “Ask the Doctor” Episode 9 aired on Tuesday, 11 July 2017.


Student Projects

Fibre alternative for IBS sufferers on a low FODMAP diet.


For more information please contact:

Professor Amanda Devine
Telephone: (61 8) 6304 5527

Dr Claus Christophersen
Telephone: (61 8) 6304 5278

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