Synbiotics: this is a word you're likely to hear a lot about in forthcoming months. They are foods which contain both probiotic bacteria, and prebiotic too which work in synergy together. Probiotics are bacteria in food which you plant into your gut for good health. Prebiotics are foods containing special fibres which are like fertiliser on your gut bacteria when they get to the colon - ie feed good bacteria and help them proliferate. This shake has both probiotic bacteria in the kefir, and prebiotic properties in the flax seeds and the colours of the fruit and veg. You can make it in a couple of minutes in the morning with a blender.

Serves 2 people

• 200ml of fermented milk kefir

• 2 medium slices of fresh pineapple

• 1 apricot

• A large handful of washed spinach leaves

• 2 tablespoons of ground flaxseeds (also known as linseeds)

• Optional:; a teaspoon of raw honey which is also a prebiotic food

Put all the ingredients in a powerful blender until fully pureed together. Pour into two glasses and serve before the ingredients separate.
Drink a large glass of water afterwards - this helps the flaxseeds expand in the gut and keeps everything moving along the digestive tract comfortably.

Flaxseeds can be helpful for constipation - by stimulating peristalsis (contractions) in the digestive system to move everything along. They are a multi-talented food as they can also help resolve loose stools by drawing water to them and bulking up the stool. I hope this isn't too much information pre breakfast!!! They are also a wonderful food for your beneficial gut bacteria which produce short chain fatty acids when they eat flax. Short chain fatty acids are a fuel which is needed to keep your gut lining in good health. A healthy gut lining is important to avoid inflammatory disorders.