Pomegranate brussel sprouts with flaked almonds: Ingredients

8-10 sprouts

2 tbsp. pomegranate seeds

2 tbsp. flaked almonds

1 tbsp. extra virgin olive oil

Salt and pepper

Bunch of chopped parsley

Pomegranate brussel sprouts and flaked almonds: Method

  1. Par-boil the sprouts for 5 minutes.
  2. Heat the oil and almonds, add the sprouts until cooked and the almonds have browned slightly.
  3. Season and add parsley.

Pomegranate brussel sprouts and flaked almonds: Gut facts


The Christmas dish as a whole is full of a variety of rainbow coloured vegetables. Each vegetable comes with unique compounds called polyphenols, which are a favourite food for our gut bacteria. Dietary polyphenols can help to keep our gut healthy via stimulating the growth of beneficial bacteria.

It’s important that we get a variety of plant foods within the diet, as each plant comes with different polyphenols, which feed different types of good gut bacteria. Put simply, the greater variety of plants we consume, the greater the variety of gut bacteria.


Garlic, Jerusalem artichoke and even brussel sprouts all come with prebiotic properties. This means that they contain a special type of fibre called oligosaccharides, which is a term for non-digestible fibres. These fibres travel through the gut and are fermented by our good bacteria stimulating their growth. These bacteria are beneficial to our gut health and may also help to inhibit growth of potentially harmful gut bacteria.

*Whilst prebiotic foods are particularly healthy to the gut, if suffering from IBS or following a low FODMAP diet, err on the side of caution before increasing intake as they potentially trigger symptoms.