Increasingly, people are turning away from sweet, sugary breakfasts and towards more satiating, savoury dishes. Smoothies and cereals certainly have their place in a balanced diet, but if you want to keep your blood sugar level and your gut microbes happy, a fibrous breakfast full of healthy fats is the way to go.

Sardines and tomatoes on toast is the perfect meal to kickstart the day. For a start, it’s ready in five minutes. There’s no cooking involved, the ingredients are relatively cheap and it’s brimming with nutrients. The recipe’s author, nutritionist Dr Joan Ransley, says that omega-3 fatty acids (found in sardines) can have a positive effect on the type and abundance of gut microbes and may also play a key role in the gut immune system.

Wholegrain toast is loaded with prebiotics – insoluble fibre that supports the growth of good gut bacteria. And then you’ve got tomatoes and watercress (two of your 30 weekly plant s), which are both rich in polyphenols – antioxidants that help to neutralise harmful, disease-causing free radicals. In fact, some experts say that watercress is the healthiest vegetable of them all, thanks to the fact that it’s so incredibly nutrient-rich. It’s jam-packed with vitamin K, vitamin C, carotenoids, magnesium and potassium. Watercress has also been linked with lowering bad cholesterol and reducing the risk of heart disease.

Looking for gut-healthy breakfast ideas? Try sardines and cherry tomatoes on toast