The gut-healthy ‘powerhouse’ food you could be eating, according to a leading gut-health nutritionist Eli Brecher

With gut health trending, Eli Brecher, Registered Gut Health Nutritionist (ANutr) and host of The Gut 360 Podcast, has teamed up with Better Nature Tempeh to reveal why the Indonesian protein staple, tempeh, which is made from fermented whole soybeans, is a real powerhouse when it comes to gut health.

It’s rich in gut-friendly prebiotics. Tempeh is rich in prebiotics (a type of fibre) that feed the good gut bacteria (probiotics). The gut microbiome is the community of trillions of bacteria and other microbes that reside inside our gut, and these good bacteria are essential for a healthy gut microbiome. So, by eating tempeh you’re feeding the good bacteria in your gut. 

It’s packed with antioxidants. Research has found that certain plant compounds such as isoflavones in tempeh may act as antioxidants. Antioxidants reduce the build-up of free radicals, which are harmful compounds that can contribute to chronic disease. Studies show that isoflavones can help to regulate the gut microbiome and reduce the growth of harmful bacteria.

It’s easy on the digestive system. Being a fermented food also helps make tempeh gut-friendly. The process of tempeh fermentation breaks down anti-nutrients found in soybeans such as phytate and oxalate. This in turn makes the nutrients in tempeh more bioavailable – or more easy to absorb in the body – while being easier on the digestive system too. 

It’s high in fibre. Unlike meat, tofu or many meat alternatives, tempeh is high in fibre. This fibre helps support your gut microbiome as it’s the fuel source for our gut bacteria. Eating more fibre can support the optimal function of the digestive system by preventing constipation, while encouraging a healthy balance of bacteria within the gut microbiome.  Eating plenty of fibre is associated with a lower risk of stroke, bowel cancer, heart disease and type 2 diabetes. Most people in the UK only eat around half the daily recommended fibre intake, which is 30 grams a day.

It’s great for IBS sufferers. Not only do the prebiotics in tempeh feed the good gut bacteria (probiotics), some research suggests that bioactive compounds in tempeh may even help to reduce inflammation in the gut, which can contribute to conditions like inflammatory bowel disease (IBD) or IBS.

If you want to supercharge your protein and boost your gut health, why not give tempeh a try? It’s been a protein staple in Indonesia for 400 years so it’s well and truly tried and tested. Whether in a stir-fry, salad, sandwich or even a smoothie, half a pack of Better Nature’s tasty tempeh gives you more protein than two eggs while adding to your plant points too. Better Nature Organic Tempeh and Better Nature Mediterranean Tempeh Pieces are available to buy from Tesco and Asda. RRP £2.70

Better Nature Tempeh is good for both people and planet. As a certified B-Corp, the brand donates 1% of its total revenues to a charity partner in Indonesia focused on alleviating infant malnutrition. And it has a low carbon footprint, verified by My Emissions’ farm to fork analysis.

Written by: Eli Brecher Nutrition

Eli Brecher is a Registered Associate Nutritionist (ANutr) specialising in gut health, with a first-class degree in nutrition. 

Eli offers 1-1 nutrition consultations to individuals in her Harley Street clinic and online, works with brands and corporate companies, and shares daily recipes and nutrition tips on Instagram: Eli Brecher Nutrition.