Introduction
On a damp, overcast British afternoon, very few meals feel quite as restorative as a steaming, fragrant bowl of Vietnamese pho. With its clear, deeply aromatic broth, tender ribbons of meat, fresh herbs, and soft rice noodles, it has earned a reputation as the ultimate comfort food. In recent years, however, pho has moved beyond the realm of casual dining and into the wellness spotlight, frequently hailed as a functional dish capable of soothing a sensitive stomach and nourishing the microbiome.
If you have been dealing with persistent "mystery symptoms"—such as uncomfortable bloating after meals, unpredictable bowel habits, sluggish digestion, or that heavy, drained feeling that often follows standard comfort foods—it is natural to wonder whether a dish like pho could genuinely help. Can a bowl of soup support your digestive barrier, or could certain ingredients secretly exacerbate gut irritation?
In this article, we will take a balanced, doctor-led look at the nutritional science behind traditional pho. We will explore how its slow-simmered bone broth, medicinal spices, and raw garnishes interact with your gastrointestinal tract, while also addressing the common pitfalls—such as high sodium levels and fermentable carbohydrates—that can trigger digestive distress in some individuals.
At Blue Horizon, we believe that understanding your health should always follow a structured, phased approach. Rather than viewing any single food as a cure-all, we encourage working with your GP first to investigate ongoing symptoms, using self-tracking to understand your personal triggers, and turning to targeted clinical testing only when you need a clearer picture of your underlying health.
Urgent Medical Note: If you ever experience sudden or severe symptoms—such as swelling of the lips, tongue, face, or throat, sudden difficulty breathing, severe abdominal cramping, or collapse—seek immediate emergency medical care by calling 999 or attending your nearest A&E department.
What Makes Pho Unique? The Anatomy of the Dish
To understand how pho affects the gut, we first need to look at how a traditional bowl is constructed. Originating in northern Vietnam in the early twentieth century, pho (pronounced fuh) is far more complex than a standard noodle soup. A classic preparation consists of five core elements:
- The Broth: The foundation of the dish, traditionally made by simmering beef or poultry bones, marrow, and connective tissue for anywhere from 12 to 24 hours.
- Aromatics and Spices: Charred ginger and onions are gently simmered alongside whole toasted spices, including star anise, cinnamon bark, whole cloves, coriander seeds, and black cardamom.
- The Noodles: Known as bánh phở, these are flat, delicate noodles made from white rice flour and water.
- The Protein: Thinly sliced beef (such as sirloin, flank, or brisket), shredded chicken, or tofu, which cooks gently in the hot broth.
- Fresh Garnishes: A side plate loaded with raw beansprouts, Thai basil, fresh coriander, mint, thinly sliced spring onions, fresh red chillies, and fresh lime wedges.
Each of these components brings distinct biochemical properties to your digestive system. When combined thoughtfully, they can create a meal that is exceptionally gentle and nourishing. However, depending on how the broth is prepared and how your individual digestive tract functions, certain elements may require modification.
Why Pho Can Support Your Digestive System
For many people, pho feels distinctly lighter and more energising than typical Western soups, which often rely on heavy cream, wheat-flour roux, or dense fats. Here is why the traditional ingredients in pho may offer genuine digestive support.
1. Slow-Simmered Bone Broth, Gelatin, and Collagen
The standout health component of traditional pho is its slow-simmered bone broth. When animal bones, ligaments, and cartilage are gently cooked over many hours, their structural proteins break down into bioavailable gelatin and collagen.
Collagen is the primary structural protein found in connective tissues throughout the human body, including the delicate mucosal lining of the gastrointestinal tract. Gelatin contains high concentrations of specific amino acids that play pivotal roles in gut integrity:
- Glutamine: Considered a primary fuel source for the cells lining the small intestine (enterocytes), glutamine plays a vital role in maintaining the mucosal barrier and preserving the tight junctions between intestinal cells.
- Glycine: An amino acid that supports the production of stomach acid (gastric juice), which is essential for breaking down proteins and absorbing minerals effectively. Glycine also supports liver function and bile acid synthesis, aiding fat digestion.
- Proline: Works synergistically with glycine to support tissue repair and maintain a resilient gut lining.
By providing these foundational building blocks in a warm, easily absorbed liquid form, traditional pho broth may help support a calm and resilient intestinal lining, particularly for those recovering from periods of dietary stress or mild digestive upset.
2. Soothing Spices and Bioactive Compounds
The traditional spice blend used to flavour pho is not just there for aroma; it contains powerful plant compounds that have been utilised in traditional herbal medicine for centuries to ease digestion.
- Ginger: Rich in bioactive compounds called gingerols and shogaols. Ginger has well-documented prokinetic properties, meaning it helps encourage the smooth, rhythmic muscular contractions of the stomach and small intestine (peristalsis). This can help reduce feelings of fullness, nausea, and upper abdominal discomfort.
- Star Anise: Contains anethole, a volatile oil known for its carminative properties. Carminatives help relax the smooth muscles of the digestive tract, which may assist in releasing trapped intestinal gas and reducing abdominal bloating.
- Cloves: One of the richest dietary sources of eugenol, a phenolic compound with natural antioxidant and mild antimicrobial properties that can help soothe the gastric mucosa.
- Cinnamon Bark: Contains cinnamaldehyde, which has been studied for its ability to support balanced blood glucose responses and promote a favourable microbial balance in the bowel.
- Coriander Seeds: Traditionally used to ease intestinal spasms and support the normal secretion of digestive enzymes.
Because these spices are simmered as whole botanicals rather than ground powders, their essential oils gently infuse into the broth without overwhelming the stomach with harsh, concentrated particulates.
3. Raw Enzymes and Prebiotic Garnishes
Unlike many soups where vegetables are boiled until soft, pho is traditionally served with raw, crisp garnishes added just before eating. This delivers a dose of living plant compounds and dietary fibre directly into your meal:
- Fresh Coriander and Thai Basil: Rich in polyphenols and vitamin C, these fresh herbs provide antioxidant support and stimulate salivary amylase, the first enzyme involved in carbohydrate digestion.
- Raw Beansprouts: Provide a gentle crunch along with prebiotic fibres that feed beneficial bacteria in the colon, alongside active enzymes that assist the digestive process.
- Fresh Lime Juice: Squeezing fresh lime into your broth adds citric acid, which can gently stimulate gastric secretions, preparing the stomach to digest proteins more efficiently.
For broader background on the microbiome and digestive wellbeing, our guide to what the gut microbiome is and why it matters is a useful next read.
4. Easily Digestible Carbohydrates and Lean Protein
For individuals who find wheat-based pasta, heavy rye bread, or dense pulses difficult to break down, the carbohydrate source in pho—flat rice noodles—is naturally gluten-free and generally very gentle on the stomach.
Furthermore, the thinly sliced lean meats (such as sirloin or skinless chicken breast) are cooked quickly in the hot broth, keeping the protein tender and easy for your stomach enzymes to dismantle, avoiding the heavy, sluggish feeling associated with fried or heavily processed meats.
Key Takeaway: Traditional pho combines bioavailable amino acids from bone broth, prokinetic spices like ginger and star anise, and easily digestible rice noodles, making it a soothing, nutrient-dense meal for many digestive systems.
Potential Digestive Triggers: When Pho Might Upset Your Stomach
While traditional, home-cooked pho has an impressive nutritional profile, restaurant-prepared versions or specific personal digestive sensitivities can sometimes lead to unexpected symptoms. If you find that a bowl of pho leaves you feeling bloated, excessively thirsty, or uncomfortable, one of the following factors may be responsible.
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│ POTENTIAL PHO GUT TRIGGERS │
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HIGH SODIUM / SALTS HIGH-FODMAPS CONDIMENTS & SAUCES
Excessive restaurant Onions, garlic, and Hoisin (wheat/sugar),
bouillon leads to fluid shallots can cause severe sriracha (capsaicin),
shifts and bloating. bloating in IBS. and commercial MSG.
High Sodium and Fluid Retention
One of the most significant issues with commercial pho is sodium content. To create a rich, punchy flavour quickly without simmering bones for a full day, many restaurants rely heavily on concentrated beef bases, bouillon cubes, and generous amounts of fish sauce.
A single large restaurant bowl can easily contain between 1,500 and 2,500 milligrams of sodium—frequently exceeding the entire recommended daily intake for an adult in the UK.
For many individuals, an acute influx of salt pulls water into the gastrointestinal tract and causes temporary systemic water retention. This can leave you feeling uncomfortably swollen, tight around the waistband, and intensely thirsty shortly after eating.
High-FODMAP Ingredients (Onions, Garlic, Shallots)
If you live with Irritable Bowel Syndrome (IBS) or functional gut hypersensitivity, pho contains several classic dietary triggers known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols):
- Charred Onions and Shallots: Simmered in the broth, releasing high levels of fructans into the liquid.
- Garlic: Frequently used in marinades, broth bases, and tabletop condiments.
- Spring Onion Bulbs: The white bases of spring onions are high in fructans, which are rapidly fermented by colonic bacteria, producing hydrogen and methane gases.
For people whose guts struggle to break down these short-chain carbohydrates, eating a large bowl of onion-rich broth can lead to rapid gas production, painful cramping, and marked abdominal distension.
Tabletop Sauces and Additives
What you add at the table can completely change the digestive profile of your meal:
- Hoisin Sauce: Often contains added wheat flour, high levels of refined sugar, and preservatives, which can irritate sensitive digestions.
- Commercial Sriracha and Chilli Pastes: Contain capsaicin and garlic. Capsaicin speeds up gut transit time and can irritate the delicate lining of the stomach and intestines, leading to heartburn, upper abdominal burning, or loose stools in sensitive individuals.
- Added Flavour Enhancers: While monosodium glutamate (MSG) is safe for the majority of people, some individuals experience subjective sensitivities, including mild nausea or digestive discomfort, when consuming heavily concentrated commercial flavour powders.
Blood Sugar Fluctuations from Refined Rice Noodles
Rice noodles are a refined carbohydrate with a relatively high glycaemic index. When consumed in large quantities without sufficient dietary fibre or healthy fats, they can cause a rapid spike in post-meal blood glucose followed by a sharp drop. Rapid blood glucose swings can influence gut motility, leaving some people feeling fatigued, sluggish, and lightheaded an hour after eating.
How to Optimise Pho for Digestive Wellness
You do not need to give up this comforting dish to keep your digestion calm. By making a few mindful adjustments—whether ordering at your local Vietnamese restaurant or cooking from scratch—you can maximise its gut-supportive benefits while minimising common irritants.
Tips for Dining Out in the UK
- Go Easy on the Dark Sauces: Avoid squeezing hoisin sauce directly into your broth. Instead, rely on fresh lime wedges, Thai basil, fresh mint, and coriander to enhance the flavour naturally.
- Moderate the Chillies: If you are prone to acid reflux, gastritis, or loose stools, skip the spicy chilli oils and sriracha, or use fresh sliced red chillies sparingly so you can remove them easily.
- Ask for Extra Herbs and Greens: Request extra beansprouts and fresh herbs to increase the meal's prebiotic fibre and micronutrient content.
- Balance the Noodle Portion: If large servings of white rice noodles make you feel lethargic or bloated, eat half the noodles while prioritising the rich broth, meat, and fresh garnishes.
- Drink Water: To help your kidneys and digestive system manage the sodium load, ensure you drink plenty of still water alongside your meal.
How to Make a Gut-Friendly Pho at Home
Making pho at home gives you complete control over the quality of the ingredients, the salt content, and the presence of fermentable carbohydrates.
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│ THE HOMEMADE GUT-FRIENDLY PHO │
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THE BASE THE FLAVOURS THE FINISH
Simmer organic beef/ Use green spring onion Top with grass-fed
poultry bones for 12+ tops, ginger, star anise, beef, courgette noodles
hours; skim fat gently. cinnamon, and cloves. or rice noodles & herbs.
- Simmer Real Bones: Roast marrow bones and knuckle bones in the oven for 30 minutes, then transfer to a large stockpot filled with water. Simmer gently for 12 to 24 hours to extract maximum collagen and gelatin.
- Low-FODMAP Adjustments: If you are sensitive to onions and garlic, use the dark green tops of spring onions and fresh leek greens instead of white onions, and rely heavily on charred fresh ginger for a deep, savoury aromatic base.
- Use Whole Spices: Toast whole star anise, cinnamon sticks, whole cloves, and coriander seeds in a dry pan until fragrant before adding them to your simmering broth in a spice pouch.
- Incorporate Vegetable Noodles: For a lighter, lower-carbohydrate alternative that provides extra fibre and vitamins, replace half (or all) of the rice noodles with spiralised courgette ("zoodles") or lightly steamed bean noodles.
- Control the Salt: Season with a modest splash of high-quality, traditional fish sauce rather than processed stock cubes.
The Blue Horizon Method: Approaching Mystery Gut Symptoms
While adjusting your diet to include soothing meals like bone-broth pho is a wonderful self-care practice, it is important to remember that food alone cannot resolve chronic, underlying health issues. If you regularly suffer from bloating, changes in bowel habit, profound fatigue, or unexplained weight shifts, we recommend approaching your health through a structured, three-step journey.
┌─────────────────────────────────────────────────────────────────────────┐
│ THE BLUE HORIZON METHOD │
├───────────────────┬─────────────────────────────┬───────────────────────┤
│ STEP 1 │ STEP 2 │ STEP 3 │
│ Consult Your GP │ Structured Tracking │ Targeted Blood Tests │
├───────────────────┼─────────────────────────────┼───────────────────────┤
│ Rule out red-flag │ Keep a 14-day food, mood, │ Review a comprehensive│
│ conditions (IBD, │ and symptom diary to track │ biomarker snapshot to │
│ coeliac disease, │ specific triggers, bowel │ guide targeted │
│ thyroid, anaemia).│ frequency, and energy. │ clinical discussions. │
└───────────────────┴─────────────────────────────┴───────────────────────┘
Step 1: Consult Your GP First
Before assuming your symptoms are simply down to food choices, your first port of call should always be your NHS GP. Your doctor can perform vital initial rule-outs to ensure there are no underlying medical conditions requiring formal treatment, such as:
- Coeliac disease (an autoimmune reaction to gluten).
- Inflammatory Bowel Disease (IBD, such as Crohn's or Ulcerative Colitis).
- Standard thyroid dysfunction or clinical anaemia.
- Underlying infections or structural bowel issues.
Never attempt to self-manage severe, persistent, or worsening gastrointestinal complaints without professional medical oversight.
Step 2: Use a Structured Self-Check Approach
If your GP has ruled out acute conditions but you still do not feel quite right, take a structured look at your daily habits. For two weeks, keep a simple diary noting:
- What you eat and drink: Including broths, teas, sauces, and meals.
- Symptom timing: When bloating, cramping, or reflux occurs (e.g., within 30 minutes of eating vs 3 hours later).
- Bowel habits: Frequency and consistency using the Bristol Stool Chart.
- Lifestyle factors: Sleep quality, daily step count, and stress levels. Stress has a direct, profound impact on the vagus nerve and gut motility.
This log provides objective data that can help you and your healthcare team identify genuine patterns rather than relying on guesswork.
Step 3: Consider a Comprehensive Blood Snapshot
If you are still feeling stuck, a private pathology profile can provide a structured "snapshot" of your systemic health. Digestive issues rarely exist in isolation; they are intimately connected to your immune system, inflammatory state, nutritional reserves, and metabolic health.
The gut health testing collection provides a starting point for comparing relevant testing options.
The Hidden Connection: Thyroid and Metabolic Health in Digestion
When people experience chronic digestive issues—such as persistent bloating, sluggish bowels, or feeling heavy after meals—they often focus entirely on the stomach and intestines. However, your gastrointestinal system is heavily regulated by your endocrine and metabolic systems, particularly the thyroid gland.
How the Thyroid Controls Your Gut
The thyroid gland produces hormones (primarily Thyroxine, or T4, and Triiodothyronine, or T3) that act as the master metabolic regulator for every cell in your body. In the digestive tract, thyroid hormones directly dictate:
- Gut Motility: How quickly food moves through the stomach and intestines via peristalsis.
- Enzyme Secretion: The production of stomach acid and digestive enzymes.
- Nutrient Absorption: How effectively your intestinal cells absorb essential vitamins and minerals.
When the thyroid is underactive (hypothyroidism or subclinical hypothyroidism), everything slows down. Gastric transit delays can lead to chronic constipation, bacterial overgrowth in the small bowel, and significant bloating—symptoms that closely mimic digestive problems. In such cases, no amount of bone broth or dietary tweaks will fully resolve the issue because the underlying hormonal driver remains unaddressed.
Why Standard Testing Can Sometimes Leave Gaps
If you have discussed fatigue and sluggish digestion with your GP, they will typically check TSH (Thyroid Stimulating Hormone). TSH is the chemical messenger sent from the pituitary gland in your brain telling your thyroid to get to work.
While TSH is a reliable initial screening tool, it does not always tell the whole story:
- Free T4: The unbound storage hormone circulating in your blood.
- Free T3: The active hormone that your gut cells and metabolic tissues actually use. If your body struggles to convert T4 into T3 (which frequently occurs during periods of chronic stress, poor gut health, or nutrient depletion), you can experience low-thyroid symptoms even with a "normal" TSH.
- Thyroid Antibodies (TPOAb & TgAb): Elevated levels of these antibodies indicate that your immune system is targeting thyroid tissue (as seen in Hashimoto's thyroiditis), which can precede changes in standard TSH levels by months or years.
For an overview of the different testing options, read which thyroid blood test to choose.
Understanding Blue Horizon Thyroid Tiers
To help you gain a more complete picture to share with your GP or specialist, Blue Horizon offers a clear, tiered range of thyroid and metabolic panels. You can compare the available options in the thyroid blood tests collection.
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│ BLUE HORIZON THYROID & METABOLIC TIERS │
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│ TIER │ INCLUDED BIOMARKERS │ CLINICAL VALUE │
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│ Bronze │ TSH, Free T4, Free T3 │ Focused starting point │
│ │ + Magnesium & Cortisol │ for baseline thyroid/stress│
├──────────┼─────────────────────────────────┼───────────────────────────┤
│ Silver │ All Bronze markers + │ Adds autoimmune thyroid │
│ │ TPOAb & TgAb antibodies │ screening for Hashimoto's │
├──────────┼─────────────────────────────────┼───────────────────────────┤
│ Gold │ All Silver markers + Ferritin, │ Broad snapshot assessing │
│ │ Folate, B12, CRP, Vitamin D │ inflammation & nutrients │
├──────────┼─────────────────────────────────┼───────────────────────────┤
│ Platinum │ All Gold markers + Reverse T3, │ Most comprehensive profile│
│ │ HbA1c & full Iron Panel │ for complex/metabolic data│
└──────────┴─────────────────────────────────┴───────────────────────────┘
- Bronze: Includes base thyroid markers (TSH, Free T4, Free T3) plus our Blue Horizon Extras (magnesium and cortisol). This provides a focused starting point if you want to verify that your active hormone conversion is functioning smoothly alongside your stress response. You can review the Thyroid Premium Bronze blood test for the full marker list.
- Silver: Includes everything in Bronze, with the addition of Thyroid Peroxidase Antibodies (TPOAb) and Thyroglobulin Antibodies (TgAb). This tier is suited for exploring whether an underlying autoimmune tendency could be contributing to systemic sluggishness. The Thyroid Premium Silver blood test provides the detailed inclusions.
- Gold: Builds on the Silver profile by adding essential nutritional and inflammatory markers: Ferritin, Folate, Active Vitamin B12, C-Reactive Protein (CRP), and Vitamin D (25-OH). If your gut is not absorbing nutrients efficiently, deficiencies in iron or B12 can compound fatigue and digestive inertia, while CRP provides an objective marker of low-grade systemic inflammation. Explore the Thyroid Premium Gold blood test for the complete panel.
- Platinum: Our most comprehensive profile. It includes everything in Gold, plus Reverse T3 (an inactive form of T3 that can rise during physiological stress), HbA1c (a long-term marker of average blood sugar control), and a complete iron panel (Iron, Transferrin Saturation, TIBC, UIBC). This panel offers an in-depth metabolic overview through the Thyroid Premium Platinum blood test.
Practical Sample Collection
- Bronze, Silver, and Gold: Can be completed from home using a fingerprick microtainer sample, an innovative Tasso home collection device, or via a clinic visit or professional phlebotomy home visit.
- Platinum: Due to the comprehensive panel of markers, this requires a standard venous blood draw arranged via a clinic visit or nurse home visit.
- Sample Timing: We recommend collecting thyroid blood samples at approximately 9:00 am. Hormone levels fluctuate naturally throughout the day, and a morning sample ensures standardisation and consistency when tracking changes over time.
For practical information about arranging a sample, see how to get a blood test.
Clinical Reminder: Private pathology results do not constitute a diagnosis or treatment plan on their own. They serve as objective data designed to support a well-informed, collaborative conversation with your GP or endocrinologist. If you take thyroid medication, never adjust your dosage without direct medical supervision. You can view current pricing and collection options through the thyroid testing range.
Practical Scenarios: Connecting the Dots
To see how these concepts apply in daily life, consider these common health scenarios:
-
Scenario A: You love eating pho, but every time you eat it at a restaurant, your stomach swells and you feel uncomfortably full for hours.
- Next Steps: The issue is likely the high sodium load and high-FODMAP aromatics (charred onions, garlic bases) used in commercial preparations. Try making a gentle homemade broth using spring onion tops and fresh ginger, moderate your noodle portion, and skip the hoisin and chilli sauces.
-
Scenario B: You have adopted a gut-friendly wholefood diet, including homemade bone broths, but your bloating, constipation, and sluggish energy remain unchanged.
- Next Steps: Start with your GP to rule out underlying structural or autoimmune bowel conditions. If standard NHS tests return within normal reference ranges but symptoms persist, a broader profile like our Gold Thyroid Panel can help check whether active Free T3 conversion, thyroid antibodies, or key cofactors like ferritin and vitamin D are playing a background role.
-
Scenario C: You take thyroid medication, yet your digestion remains slow and you feel exhausted.
- Next Steps: Discuss your ongoing symptoms with your prescribing doctor. Reviewing active thyroid markers (Free T3) alongside cellular stress markers (Reverse T3 and Cortisol) via a comprehensive profile like our Platinum Panel can provide your GP or endocrinologist with additional clinical context.
Conclusion
So, is pho good for gut health? The answer is a resounding yes, for most people—provided it is prepared with care.
When crafted traditionally with slow-simmered bone broth, fresh digestive spices like ginger and star anise, and nutrient-dense raw herbs, pho offers a soothing, easily digestible meal that provides the raw amino acid building blocks necessary to support gut lining integrity. However, commercial versions laden with excess sodium, high-FODMAP onions, and sugary sauces can present challenges for sensitive digestions.
If you are navigating unresolved digestive discomfort or persistent fatigue, remember that a single dish is only one piece of the puzzle. We encourage you to follow the phased Blue Horizon Method:
- Consult your GP to rule out fundamental clinical conditions.
- Use structured self-tracking to observe how your body responds to specific foods, stress levels, and lifestyle shifts.
- Consider targeted pathology testing as a proactive step to explore the deeper hormonal, nutritional, and metabolic factors influencing your gut.
By taking a calm, methodical approach to your health, you can make informed decisions that support both your digestive comfort and your overall long-term wellbeing.
FAQ
Is pho easy to digest for someone with a sensitive stomach?
In most cases, traditional pho is very easy to digest because the broth is slow-cooked, breaking down complex proteins into easily absorbable amino acids and gelatin. Additionally, flat rice noodles are naturally gluten-free and gentle on the stomach. However, individuals sensitive to onions, garlic, or very high sodium levels may need to choose a milder, homemade version to prevent bloating and discomfort.
Does bone broth in pho help repair the gut lining?
Bone broth is rich in collagen, gelatin, and specific amino acids such as glutamine, glycine, and proline. Scientific research indicates that glutamine supports the integrity of the intestinal mucosal barrier and helps maintain tight junctions between intestinal cells. While it is not a cure for gastrointestinal disease, regularly consuming high-quality bone broth can provide your body with the nutritional building blocks needed to support a healthy gut lining.
Why do I feel bloated or excessively thirsty after eating restaurant pho?
Restaurant pho often contains high concentrations of sodium from commercial soup bases, bouillon cubes, and fish sauce, which can cause acute fluid shifts and temporary water retention. Furthermore, traditional broths are simmered with large amounts of onions and shallots, which release fructans (a type of fermentable carbohydrate or FODMAP) into the soup that can cause rapid gas production and bloating in sensitive individuals.
How can I make pho suitable for a low-FODMAP diet?
To create a gut-friendly, low-FODMAP pho at home, simmer your bone broth using the green tops of spring onions or leeks instead of whole white onions, shallots, or garlic. Rely on generous amounts of charred fresh ginger, star anise, cinnamon sticks, and coriander seeds to build a rich flavour profile without fermentable sugars, and avoid adding commercial hoisin sauce or garlic chilli pastes at the table.
