Gut-friendly ASPARAGUS

Alongside a generous helping of fibre, asparagus is rich in inulin, a prebiotic that helps to feed the good bacteria in your gut. It also helps to keep you ‘regular’ and reduces bloating. Slice it thinly and eat raw to retain the maximum amount of inulin. If you prefer your asparagus cooked, a few minutes in a pan will actually increase the level of other plant chemicals including rutin, which is thought to help reduce inflammation.

GROW YOUR OWN Newly planted ‘crowns’ of asparagus take a couple of years to establish before you can start picking spears, but they will reward you for years to come. Give them a chance to grow tall and thin – these spears contain more rutin than stubbier stems.