What to give up, and what to take up, for Lent: Healthy food swaps for better wellbeing

At Spabreaks.com, we love the idea of positive changes that boost wellbeing without feeling restrictive. We’ve already shared ideas about swapping evenings out for spa after dark experiences, but small daily changes can be just as powerful.

One of the most effective ways to support wellbeing is through nutrition and gut health. Simple ingredient swaps can improve digestion, increase nutrient intake and help you feel more energised throughout Lent – and beyond.

Here, some of our spa partners share their favourite healthy food swaps that could make a big difference.

Swap wheat for spelt

Spelt is an ancient grain that’s enjoying a well-deserved revival. While it does still contain gluten (so it’s not suitable for those with coeliac disease or gluten intolerance), it’s often considered easier to digest than modern wheat.

Unlike many modern wheat varieties, spelt has not been heavily hybridised and is commonly stone-ground, meaning it retains more of its natural nutrients. It’s rich in fibre, vitamin B and essential minerals, making it a nourishing alternative in bread, pasta and baking.

Artisan bakers favour it for its slightly nutty flavour and wholesome texture.

Try it: Swap standard wheat bread or pasta for spelt versions to support digestive health and increase fibre intake.

Swap cow’s milk for goat’s milk

For many people, cow’s milk no longer feels like the best choice, whether that’s due to taste, digestion or wider health concerns.

Goat’s milk contains smaller fat molecules than cow’s milk, which are often said to be easier for the human digestive system to process. Some people find it gentler on the stomach and less likely to cause bloating.

There is also ongoing conversation around hormone and antibiotic use in conventional dairy farming, which has prompted some to explore alternatives.

If goat’s milk isn’t for you, plant-based options remain popular choices, including coconut milk.

Try it: Use goat’s milk in your morning coffee, smoothies or porridge.

Swap couscous for quinoa

Quinoa has been a staple in South America for centuries – it famously helped sustain the Inca civilisation.

Technically a seed, quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s naturally gluten free and offers a lighter, less refined alternative to couscous, while maintaining a similar fluffy texture that works beautifully in salads and warm dishes.

You can even swap oats for quinoa flakes in your morning porridge for a protein-rich start to the day.

Try it: Replace couscous in salads or tagines with quinoa for added protein and improved nutritional balance.

Swap noodles and pasta for buckwheat

Despite its name, buckwheat isn’t wheat at all. It’s a gluten-free seed, making it suitable for those with coeliac disease or gluten sensitivity.

Available in grain form or made into pasta and noodles, buckwheat is a versatile alternative to traditional wheat-based products. Nutritionally, it contains fibre, antioxidants and rutin – a compound associated with supporting blood vessel health.

It has been linked to helping strengthen small blood vessels, which may support circulation and reduce issues such as easy bruising or varicose veins.

Try it: Choose buckwheat pasta or soba-style noodles as a gluten-free alternative for midweek meals.

A healthier approach to Lent

Lent doesn’t have to be about deprivation - it can be about improvements that offer long-term benefits. By making mindful food swaps that support digestion, gut health and balanced nutrition, you can turn this season into an opportunity for sustainable wellbeing.

Small changes, whether it’s swapping grains, dairy or refined carbohydrates, can have a meaningful impact on how you feel day to day, and, when paired with rest, relaxation and time to recharge at a spa, who knows what you can achieve!