My Top 5 Go-To Nourishing (+ Delicious!) Recipes To Heal A Leaky Gut

Have you been diagnosed with leaky gut?

Leaky gut syndrome is a condition that happens when your delicate gut lining is compromised, allowing substances such as undigested food particles, toxins, and bacteria to leak into the bloodstream where they don’t belong. In a healthy gut, this lining acts as a protective barrier, regulating the absorption of nutrients while keeping harmful substances out. 

However, factors such as poor diet, chronic stress, certain medications, infections, and imbalances in gut microbiota can damage your gut lining and as a result, these unwanted particles can trigger an immune response, leading to inflammation and a host of symptoms that extend beyond the gut including:

• Acid reflux
• Anxiety
• Bloating
• Brain fog
• Depression
• Constipation
• Fatigue
• Food sensitivities
• Gas
• Headaches
• Joint pain
• Nutrient deficiencies
• Skin problems (acne, rashes, eczema)
• Weight loss resistance

If you are just starting out on your gut healing journey, you can take my Leaky Gut Quiz which will give you a better idea of what your symptoms could mean in relation to leaky gut syndrome.

The best foods for leaky gut

As a functional medicine practitioner, I believe that food is foundational for healing and maintaining optimal gut health. When it comes to tackling leaky gut, there are several key foods that can support the healing process.

• Fermented foods (sauerkraut, kimchi)
• Healthy fats (wild-caught seafood, coconuts, avocados)
• Fiber (sweet potatoes, asparagus, artichokes, apples, onions)
• Bone broth
• Clean protein (organic, grass-fed, and pasture-raised beef, chicken, and pork)
• Low-fructose fruits (berries, lemons, limes)

Each one of these foods contain vital nutrients that work to support healthy microbiome balance, soothe gut inflammation, and restore intestinal permeability. To learn more about the best foods for leaky gut syndrome and what foods you should also be avoiding to heal a leaky gut, check out my article here.

Setting yourself up for success with your diet

Changing your entire diet can be overwhelming, especially if you have eaten a certain way for the majority of your life. These are my favorite tips that I give my patients in my telehealth clinic for making the transition to healthier eating a little easier.

1. Batch cook your meals

Cooking something different for every single meal is not only time consuming, it can be more expensive in the long run since you have to buy more types of ingredients. Simplify your life by choosing one of your favorite recipes - or one of the leaky gut recipes in this article - and cooking a larger batch that you can eat throughout the week for lunch or dinner.

2. Start slow

Instead of going from zero to one hundred in terms of changing your diet, pick one meal a day to be made up of solely gut-supporting ingredients. Then as you get more comfortable, start making healthier swaps for snacks and the rest of your meals until your whole diet is filled with delicious gut healing superfoods.

3. Plan ahead

Eating healthier doesn’t have to be the end of going out with friends or family - it just might take a little extra preparation! Before going to a restaurant, check the menu beforehand so you can be ready with your order and avoid last minute panic-ordering. Don’t be afraid to ask questions (even if you call beforehand) and request modifications!

4. Be prepared with snacks

When all else fails, have a snack! Hunger can strike at any time so make sure you are prepared and have healthy snacks with you to avoid grabbing whatever is closest to you.

5. Give yourself grace

Remember, healing shouldn’t be a punishment. Wellness should be approached with grace and lightness. Choosing to fuel your body with foods it loves is not deprivation - it’s a form of self-respect! If you end up eating a food that isn’t in your gut healing plan, don’t fret. Move on and use the next meal as another opportunity to heal your gut.

My favorite leaky gut recipes

Whether you are new to eating this way, or just looking to change up your meal plan, these recipes are both delicious and filled with nutrients designed to soothe and restore a damaged gut.

1. Mashed Bone Broth Cauliflower

Bone broth is a staple for gut health, but there are only so many times you can eat soup before you get a little burned out! I love to sneak in bone broth to whatever recipes I can and there is no easier addition than in this mashed cauliflower. Instead of potatoes, sulfur-rich cauliflower is substituted for its ability to support methylation which in turn, facilitates a healthy gut! 

Ingredients:

• 5 cups cauliflower florets
• 1/3 cup bone broth
• 6 tablespoons grass-fed ghee
• Himalayan sea salt, black pepper, and garlic powder, to taste

Directions:

1. Steam cauliflower for about 10 minutes.
2. Put cauliflower into a food processor; add warm bone broth and ghee.
3. Process until smooth.

2. Gut-Healing Veggie Curry with Coconut Quinoa

What should I eat for dinner with a leaky gut? This is a question a lot of my patients ask me when they start eating differently to support their gut. Filled with anti-inflammatory herbs, spices, and coconut milk and Low-FODMAP veggies, this curry will satisfy your taste buds while fueling your gut health. Quinoa is the base of this curry as it is an easier grain for some people to digest, but if you are sensitive to grains, swap out the quinoa for cauliflower rice or roasted sweet potatoes.

Ingredients:

Quinoa- 

• 1 cup uncooked organic quinoa, soaked & rinsed 
• 1 tbsp coconut oil 

Curry - 

• 1 tbsp coconut oil 
• 1 tbsp fresh minced ginger 
• 1 diced red bell pepper
• 1 chopped yellow squash 
• 1/2 cup diced green onion
• 1 cup chopped carrots
• 1 can full-fat coconut milk
• 1 cup chicken bone broth 
• 1 tbsp coconut aminos 
• 1 tbsp yellow curry powder 
• 1 tsp turmeric 
• 1/4 cup fresh cilantro 
• Salt & pepper 
• 1 cup frozen peas 

Directions:

1. Cook quinoa according to package instructions. When done, stir in coconut oil and mix until fully combined.
2. Heat coconut oil over medium heat in a large skillet or wok until melted. Stir in ginger and mix until fragrant. Add in veggies and cook for 5-10 minutes, or until soft.
3. Pour in coconut milk, bone broth, coconut aminos, and spices and stir to combine. Bring to a boil, reduce heat to low, and cover with a lid. Let simmer for 20 minutes to allow flavors to fully incorporate and sauce thickens.
4. Stir in frozen peas, cover again, and simmer for another 10 minutes or until sauce reaches desired consistency. 
5. Serve curry over a bed of quinoa and top with remaining green onion and fresh cilantro.

3. Slippery Elm Tea

Slippery elm is an herb known for its ability to soothe an irritated, inflamed gut. This simple tea is perfect to sip between meals or whenever your stomach feels a little agitated.

Ingredients:

• 1 cup water
• 1 tablespoon slippery elm powder
• Manuka honey to taste

Directions:

1. Boil water in a kettle over the stove.
2. Pour the hot water into a mug.
3. Stir in slippery elm powder and honey. Manuka honey is one of the most nutrient-dense varieties of honey and will really give your immune system a boost, especially if you are trying to overcome a virus.

4. Creamy Broccoli Soup with Turmeric

A recipe from my latest book Gut Feelings, this soup featured cooked and blended vegetables that are easier to digest alongside anti-inflammatory ingredients like turmeric and bone broth.

Ingredients:

• 4 tablespoons olive oil or coconut oil
• 2 shallots, very thinly sliced into rings
• 1 large yellow onion, chopped
• 5 garlic cloves, coarsely chopped
• ½ teaspoon cumin seeds
• 1/2 teaspoon coriander seeds
• 1/2 teaspoon ground turmeric
• 1 medium Yukon Gold potato, peeled and chopped
• 5 cups chicken bone broth, homemade or store-bought
• 1 ½ teaspoons coconut aminos
• 1 teaspoon coarse salt
• Freshly ground black pepper
• 1 ½ pounds fresh broccoli, trimmed and chopped
• 1 teaspoon lemon zest
• 1 (5-ounce) container fresh spinach
• ½ cup unsalted roasted cashews, chopped
• Fresh parsley, mint, and/or cilantro, chopped

Directions:

1. In a large pot, heat 1 tablespoon of the oil over medium heat. Add the shallots and cook, stirring often, until browned and crispy, 3 to 4 minutes. Transfer to a small bowl and set aside.
2. Add the remaining 3 tablespoons of oil to the pot. Add the onion and cook, stirring often, until softened and beginning to brown, 4 to 5 minutes. Add the garlic, cumin seeds, coriander seeds, and turmeric and cook, stirring often until fragrant, 1 minute.
3. Add the potato, broth, coconut aminos, salt, and pepper; stir to combine. Bring to a boil, reduce the heat, and simmer, covered, until the potato is almost tender, 8 to 10 minutes. Add the broccoli. Cook, covered, until the potato is tender and the broccoli is bright green, 3 to 4 minutes. Stir in the lemon zest.
4. Add the spinach to the pot and cook just until wilted, about 1 minute. Remove from the heat. Use an immersion blender to puree until smooth. (Or, working in batches, carefully puree in a blender.)
5. Top servings with the crispy shallots, cashews, and fresh herbs.

5. Dr. Will Cole's Gut-Healing Smoothie

Featured in my book The Inflammation Spectrum, this smoothie is packed with targeted nutrients that have been clinically proven to support gut healing and the restoration of your gut lining. If you aren’t a huge fan of taking supplements, this is a better alternative as it is easier on your gut than capsules!

Ingredients:

• 1 cup full-fat coconut milk
• 2 tablespoons marine or grass-fed collagen powder
• 1 tablespoon extra-virgin coconut oil
• ½ teaspoon probiotic powder
• 1 teaspoon deglycyrrhizinated licorice (DGL)
• 1 teaspoon zinc carnosine
• 1 tablespoon L-glutamine powder
• 2 cups chopped kale
• ½ cup frozen organic berries

Directions:

1. Combine the ingredients in a blender and blend until smooth.

Seeking help from a functional medicine expert

Although leaky gut syndrome can result in uncomfortable symptoms, there is hope for healing. By supporting your gut through nutrient-dense superfoods, targeted supplements, and lifestyle changes, you’ll be well on your way to a healthier gut. For more tips and information on healing your gut, check out my complete gut health guide here.

And if you are ready to take your gut healing journey to the next level, schedule a telehealth consultation today. We specialize in personalized functional medicine care that aims to identify the root cause of why you are struggling with leaky gut syndrome to bring you a customized plan of action for your specific health case. 

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

Photo: unsplash.com