Jordan Haworth – known as Mr Gut Health to his 393k followers on Instagram – is a gut health scientist and gastrointestinal physiologist on a mission to make digestive health easier to understand.

His debut book, How to Gut Health (out 18th June, 2026), aims to cut through the confusion surrounding gut health, offering practical guidance on everything from improving digestion and supporting the microbiome to tackling common symptoms such as bloating and constipation.

As Haworth writes, ‘When you prioritise your gut, you’re really investing in your long-term health.’ The book also includes a selection of simple, gut-friendly recipes inspired by the Mediterranean diet, which he credits with transforming his own health. We've picked out our three favourites to help both your gut and overall health thrive.

green gut smoothie
Kimberly Espinal

Green Gut Smoothie

Servings: 1
Prep: 5 minutes

This smoothie has the 3 Fs – fibre, fenols and fermented foods. You can buy frozen tropical fruits from most large supermarkets – usually a mix of papaya, pineapple and mango, which are loaded with vitamin C – and this is important for collagen production.

Ingredients

  • 2 handfuls of frozen mixed tropical fruit
  • 150g Greek yoghurt
  • 50ml kefir
  • handful of cavolo nero or kale leaves
  • ½ tsp (roughly 1g) matcha (optional)
  • 1 tbsp chia seeds or flaxseeds

Method

Blend all the ingredients together in a high-speed blender. Add a splash more kefir or water if it’s too thick.

Tip: Matcha is optional, but adds a hit of flavonoids and will make the green colour pop!

kimcheese toastie
Kimberly Espinal


Kimcheese Toastie

Servings: 1
Prep: 5 minutes
Cook: 10 minutes

Cheese pull incoming. Remember, you can cook kimchi and still get gut health benefits thanks to postbiotics – these are compounds that the bacteria produce and that remain even if they are cooked. These include vitamins and enzymes which support gut health. Opt for wholegrain bread to get the Mediterranean serving of wholegrains, as you need at least two servings per day.

Ingredients

  • 50g mozzarella, grated
  • 50g mature Cheddar, grated
  • 2 slices of wholegrain bread
  • 2 tbsp kimchi
  • 1 tbsp butter
  • splash of EVOO (Extra Virgin Olive Oil)

Method

  1. Mix together the grated mozzarella and Cheddar cheese.
  2. Place half of the cheese mix on one slice of bread and half on the other slice.
  3. Add kimchi on top of one of the slices and put the slices together to make a sandwich.
  4. Heat a little butter and EVOO in a frying pan (the EVOO protects the butter from burning thanks to the polyphenols).
  5. Fry the sandwich on one side for 5 minutes, pressing down occasionally. Flip and fry for another 5 minutes on the other side.

Tip: If you have an air-fryer, cook the toastie at 200˚C for an extra 2 minutes after frying to make it extra crispy.

evoo cake
Kimberly Espinal


EVOO Cake

Servings: 6–8
Prep: 10 minutes
Cook: 40 minutes
Store for up to 5 days in an airtight container

I promise I’m not so addicted to EVOO that I’m turning it into cake – this genuinely works. The key is choosing a mild, buttery EVOO, rather than a bitter one. Avoid early-harvest oils as, although they’re higher in polyphenols, they tend to be more peppery and can overpower the flavour. Traditionally, this cake is baked in a ring tin, but the trusty loaf tin, used for chicken shawarma and oaty Carrot Cake Loaf, comes in handy once again.

Ingredients

  • 150ml EVOO, plus 1 tbsp for the tin
  • 150g plain flour
  • 1 tsp bicarbonate of soda
  • ¼ tsp sea salt
  • 100g caster sugar
  • 150g full-fat Greek yoghurt
  • 2 eggs
  • zest of 1 lemon, plus 3 tbsp juice
  • 1 tsp vanilla extract
  • Greek yoghurt and fruit, to serve

Method

  1. Preheat the oven to 200˚C/fan 180˚C. Grease a 1-litre loaf tin with 1 tablespoon EVOO.
  2. Mix the flour, bicarbonate of soda, salt and sugar in a large bowl.
  3. Create a well in the flour mixture and add the 150ml olive oil, Greek yoghurt and eggs. Whisk together until it is very smooth with no lumps.
  4. Add lemon zest and juice along with the vanilla extract and stir through.
  5. Pour the batter into the prepared loaf tin. Bake for 30–35 minutes – you can check the inside of the cake is done by inserting a wooden skewer into the middle; it should come out clean.
  6. Let the cake cool in the tin for at least 20 minutes before slicing. Serve with Greek yoghurt and fruit. Store in an airtight container for up to 5 days.

Extracted from How to Gut Health by Jordan Haworth (Vermilion, £17.99). Photos by Kimberly Espinal.