Method

Cook the buckwheat noodles according to packet instructions. Drain, rinse under cold water, and set aside.
In a large pan or wok, heat sesame oil over medium heat. Add garlic and ginger; sauté for 1–2 minutes until aromatic.

Add shiitake and chestnut mushrooms. Stir-fry for 5 minutes until golden.
Stir in the red pepper and courgette; cook for another 3 minutes.

In a small bowl, combine miso paste, tamari, and rice vinegar. Stir until smooth, then pour over the vegetables.
Add noodles and ground flaxseeds to the pan. Toss everything together and heat through.

Serve in bowls, topped with spring onions, sesame seeds, and a scattering of coriander or Thai basil.

Gut Health Benefits

Miso: Introduces beneficial Lactobacillus species, helping to regulate digestion and support immune health.

Mushrooms, courgette and flaxseed: Provide fermentable fibre that fuels butyrate-producing bacteria, including Faecalibacterium prausnitzii.

Buckwheat noodles: Naturally gluten-free, rich in polyphenols and resistant starch, which help nourish the gut lining and support a healthy microbial balance.

Nutritional Breakdown

(approx per serving)

Calories: 465 kcal
Protein: 15g
Carbohydrates: 58g
Fibre: 10g
Fats: 19g
Sugar: 5g
Sodium: 1.8g

Gut-Health Bacteria Supported

Faecalibacterium prausnitzii: Thrives on dietary fibre and resistant starch from whole plant foods. This species helps produce butyrate, a short-chain fatty acid that protects against inflammation and supports colon health.
Lactobacillus: Present in miso, it supports digestion and immune function while promoting gut barrier integrity.
Akkermansia muciniphila: Helps strengthen the gut lining and reduce inflammation over time.