When it comes to addressing digestive issues, there’s no one-size-fits-all solution. For those struggling with leaky gut syndrome, finding recipes that soothe and heal can be a game-changer. Leaky gut, also known as increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged, allowing toxins and undigested food particles to pass through into the bloodstream. This can lead to a range of symptoms including bloating, abdominal pain, and fatigue.
Fortunately, incorporating certain foods and nutrients into your diet can help alleviate these symptoms and promote healing. In this article, we’ll explore 18 soothing leaky gut recipes that incorporate ingredients like turmeric, ginger, and probiotics to support digestive health. From comforting broths to nourishing smoothies, these recipes are designed to ease digestion and provide a foundation for overall well-being.
Bone broth with turmeric and ginger
This recipe combines the anti-inflammatory powers of turmeric with the warming properties of ginger to create a comforting and rejuvenating bone broth. Perfect for a cold winter’s day or as a healthy addition to your daily routine.
Ingredients:
– 2 lbs beef or chicken bones (or a combination)
– 4 cups water
– 1/2 teaspoon ground turmeric
– 1-inch piece of fresh ginger, peeled and sliced thinly
– Salt, to taste (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Roast the bones on a baking sheet for 30 minutes.
2. Transfer the roasted bones to a large pot or Dutch oven. Add the water, turmeric, and ginger.
3. Bring the mixture to a boil, then reduce heat to low and simmer for 12-24 hours.
4. Strain the broth through a fine-mesh sieve into a clean container. Discard the solids.
5. Season with salt to taste, if desired.
Cooking Time: 12-24 hours
Fermented sauerkraut with caraway seeds
Sauerkraut is a tangy and delicious condiment made by fermenting shredded cabbage with beneficial bacteria. This recipe adds the warm, nutty flavor of caraway seeds to create a unique and tasty fermented sauerkraut.
Ingredients:
– 5 lbs (2.3 kg) green or red cabbage
– 1 tablespoon sea salt
– 1/4 cup (60 ml) filtered water
– 2 tablespoons caraway seeds
– Optional: starter culture or previous sauerkraut fermentation brine
Instructions:
1. Shred the cabbage into thin strips.
2. In a large bowl, mix the shredded cabbage with sea salt and caraway seeds.
3. Massage the mixture for about 5 minutes to help release juices from the cabbage.
4. Add filtered water to the mixture and massage again until the cabbage is evenly coated with liquid.
5. Transfer the mixture to a ceramic or glass container with a wide mouth, leaving at least 1 inch (2.5 cm) of space at the top.
6. Weigh down the sauerkraut with a plate or stone to keep it submerged under its own juices.
Cooking Time:
– Fermentation time: 4-6 weeks at room temperature (68°F/20°C)
– Check fermentation progress after 2-3 weeks and transfer to the refrigerator to slow down fermentation. Sauerkraut can be stored in the fridge for up to 6 months.
Gut-healing smoothie with aloe vera and banana
This refreshing smoothie combines the soothing properties of aloe vera with the natural sweetness of banana to promote digestive health and support gut well-being.
Ingredients:
– 1 ripe banana
– 2 tablespoons of aloe vera gel
– 1/2 cup of unsweetened almond milk
– 1 tablespoon of chia seeds
– 1 teaspoon of honey (optional)
– Ice cubes (as needed)
Instructions:
1. Add the banana, aloe vera gel, and almond milk to a blender.
2. Blend on high speed until smooth and creamy.
3. Add the chia seeds and blend for another minute or until well combined.
4. If desired, add honey to taste and blend again.
5. Pour into a glass and serve immediately. You can add ice cubes if you prefer it chilled.
Cooking Time: None! This is a no-cook recipe.
Collagen-boosting chicken soup with vegetables
This nourishing soup is a great way to support healthy skin and joints while providing a comforting meal option. Rich in collagen-promoting ingredients like chicken, vegetables, and herbs, this recipe is perfect for a chilly evening or as a pick-me-up any time of the year.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 4 cups low-sodium chicken broth
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 2 cloves garlic, minced
– 1 medium red bell pepper, chopped
– 1 teaspoon dried thyme
– 1/2 teaspoon turmeric powder
– Salt and pepper to taste
Instructions:
1. In a large pot, combine chicken, chicken broth, carrots, celery, garlic, and red bell pepper.
2. Bring the mixture to a boil, then reduce heat and simmer for 30 minutes or until the vegetables are tender.
3. Add thyme and turmeric powder; season with salt and pepper to taste.
4. Simmer for an additional 10-15 minutes to allow flavors to meld.
5. Serve hot and enjoy!
Cooking Time: 40-45 minutes
Anti-inflammatory golden milk latte
This creamy latte combines the anti-inflammatory properties of turmeric, ginger, and honey to provide a comforting and nourishing beverage. Perfect for a relaxing evening or as a morning pick-me-up.
Ingredients:
– 1 cup non-dairy milk (almond, soy, or coconut)
– 1/2 teaspoon turmeric powder
– 1/4 teaspoon ground ginger
– 1 tablespoon honey
– Pinch of black pepper
Instructions:
1. In a small saucepan, warm the non-dairy milk over medium heat.
2. Add the turmeric, ginger, and honey to the milk. Whisk until well combined.
3. Reduce heat to low and simmer for 5-7 minutes, or until the mixture has thickened slightly.
4. Remove from heat and stir in a pinch of black pepper.
5. Pour into a cup and enjoy!
Cooking Time: 10 minutes
Probiotic-rich coconut yogurt with chia seeds
This recipe combines the benefits of probiotics, coconut’s creamy texture, and chia seeds’ nutritional boost to create a delicious and healthy snack. Perfect for those looking for a dairy-free and vegan-friendly alternative.
Ingredients:
– 1 cup coconut yogurt (plain or flavored)
– 2 tablespoons chia seeds
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon probiotic powder (e.g., Lactobacillus acidophilus or Bifidobacterium bifidum)
Instructions:
1. In a small bowl, mix together the coconut yogurt and chia seeds.
2. Add the honey or maple syrup, if using, and stir well to combine.
3. Sprinkle the probiotic powder over the mixture and fold gently to distribute evenly.
4. Cover the bowl with plastic wrap or aluminum foil and refrigerate for at least 2 hours or overnight.
5. Once chilled, give the mixture a quick stir and serve.
Cooking Time: None! This recipe is ready in just 2 hours or overnight.
Gut-friendly zucchini noodles with pesto
Boost your gut health with this refreshing and flavorful recipe, perfect for a quick lunch or dinner. This dish is packed with nutrients and probiotics from the zucchini noodles and pesto sauce.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made basil pesto (see notes)
– 1 tablespoon olive oil
– Salt, to taste
– Optional: 1/4 cup cherry tomatoes, halved
Instructions:
1. Preheat your spiralizer or mandoline to create zucchini noodles.
2. Cook the zucchini noodles in a large skillet over medium heat with 1 tablespoon of olive oil for 3-4 minutes, or until slightly tender.
3. Add the basil pesto and toss to combine, coating the noodles evenly.
4. Season with salt to taste.
5. If using cherry tomatoes, add them to the skillet and cook for an additional minute.
Cooking Time: 10-12 minutes
Notes: For a quick pesto, blend together 1/2 cup fresh basil leaves, 1/4 cup pine nuts, 1/2 cup grated Parmesan cheese, 1 clove garlic, and 2 tablespoons olive oil. Adjust to taste.
Easy-to-digest steamed salmon with asparagus
This recipe provides a flavorful and gentle way to prepare salmon, making it perfect for those who experience digestive issues or prefer a lighter meal. By steaming the fish and asparagus together, you’ll create a harmonious balance of flavors and textures that’s easy on the stomach.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat your steamer basket over boiling water.
2. Line the steamer with parchment paper or a heat-resistant plate.
3. Place the salmon fillets on the prepared surface, leaving some space between each piece.
4. Add the asparagus to the steamer basket in a single layer.
5. Drizzle lemon juice and olive oil over the salmon and asparagus.
6. Season with salt and pepper to taste.
7. Steam for 8-10 minutes or until the fish is cooked through and flakes easily with a fork.
8. Serve immediately, garnished with additional lemon wedges if desired.
Cooking Time: 8-10 minutes
Gluten-free banana pancakes with almond butter
These fluffy pancakes are a delightful twist on traditional banana bread, with the added richness of almond butter. Perfect for a weekend brunch or breakfast on-the-go.
Ingredients:
– 2 ripe bananas, mashed
– 1/2 cup gluten-free all-purpose flour
– 1/4 cup unsweetened applesauce
– 1 large egg
– 1/4 teaspoon salt
– 1 tablespoon almond butter
– 1 tablespoon honey or maple syrup (optional)
Instructions:
1. In a bowl, whisk together mashed bananas, gluten-free flour, and unsweetened applesauce.
2. Crack in the egg and whisk until smooth.
3. Add salt, almond butter, and honey or maple syrup (if using). Whisk until well combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop 1/4 cup of batter per pancake onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
7. Flip pancakes and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 15-20 minutes (depending on number of pancakes)
Lacto-fermented pickles with dill and garlic
Transform ordinary cucumbers into tangy, crunchy pickles infused with the pungency of garlic and the brightness of dill. This simple recipe uses lacto-fermentation to create a probiotic-rich snack that’s perfect for sandwiches, salads, or snacking.
Ingredients:
– 4 cups thinly sliced cucumbers
– 1/2 cup water
– 1/4 cup whey (or 1 tablespoon active cultures)
– 2 tablespoons pickling spice mix
– 2 cloves garlic, minced
– 2 tablespoons fresh dill weed
– Salt, to taste
Instructions:
1. In a large bowl, combine cucumbers and water. Let it sit for 30 minutes to allow the cucumbers to release excess liquid.
2. In a separate container, mix whey (or active cultures) with pickling spice mix and salt.
3. Add the garlic and dill weed to the mixture and stir well.
4. Pack the cucumber slices into a clean glass jar, leaving about 1 inch at the top.
5. Pour the lacto-fermentation liquid over the cucumbers, making sure they are completely submerged.
6. Seal the jar and let it ferment at room temperature (68°F – 72°F) for 3-4 weeks, shaking occasionally.
Cooking Time: None
Digestive-soothing chamomile and ginger tea
This gentle tea recipe combines the calming properties of chamomile with the warming, anti-inflammatory effects of ginger to promote digestive comfort.
Ingredients:
– 1 tablespoon dried chamomile flowers
– 1-inch piece of fresh ginger, peeled and sliced thinly
– 1 cup boiling water
– Honey or lemon (optional)
Instructions:
1. In a teapot or heat-proof mug, combine the dried chamomile flowers and sliced ginger.
2. Pour in the boiling water and let it steep for 5-7 minutes, allowing the flavors to meld.
3. Strain the tea into a cup using a fine-mesh sieve or cheesecloth.
4. Add honey or lemon to taste, if desired.
5. Enjoy while warm, as needed.
Cooking Time: 5-7 minutes
Gut-repairing slow-cooked beef stew
This slow-cooked beef stew is a nourishing and comforting meal that’s perfect for a chilly evening. With a focus on gut-repairing ingredients, this recipe is designed to soothe and support your digestive system.
Ingredients:
– 2 lbs beef chuck or short ribs
– 1 large onion, diced
– 3 cloves garlic, minced
– 2 medium carrots, peeled and sliced
– 2 stalks celery, sliced
– 1 cup beef broth
– 1/4 cup apple cider vinegar
– 1 tsp dried thyme
– 1/2 tsp ground cumin
– 1/2 tsp sea salt
– 1/4 tsp black pepper
– 2 tbsp olive oil
Instructions:
1. Preheat the slow cooker to low heat.
2. In a large pan, heat the olive oil over medium-high heat. Add the beef and cook until browned on all sides, about 5 minutes. Transfer to the slow cooker.
3. Add the onion, garlic, carrots, celery, beef broth, apple cider vinegar, thyme, cumin, sea salt, and black pepper to the slow cooker.
4. Cover and cook for 8-10 hours or overnight.
5. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 8-10 hours
Anti-candida roasted vegetable medley
This recipe is a delicious and healthy way to support your body’s natural anti-candida efforts, featuring a colorful medley of roasted vegetables.
Ingredients:
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss together sweet potato, bell pepper, zucchini, red onion, and garlic.
3. Drizzle olive oil over the vegetables and sprinkle with dried oregano.
4. Season with salt and pepper to taste.
5. Spread the vegetable medley in a single layer on a baking sheet.
6. Roast for 30-40 minutes or until the vegetables are tender and caramelized.
Cooking Time: 30-40 minutes
Low-FODMAP butternut squash soup
This comforting soup is a perfect blend of sweet and savory flavors, carefully crafted to meet the dietary needs of those with low-FODMAP requirements. With its creamy texture and hint of spice, it’s sure to become a new favorite.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 small onion, diced (use only the white and light green parts)
– 3 cloves garlic, minced (use only 1/4 of a typical clove)
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups chicken or vegetable broth
– 1 cup coconut milk or lactose-free cream
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and roast for 45 minutes, or until tender.
3. Scoop out the flesh and blend with remaining ingredients until smooth.
4. Simmer the soup for an additional 10-15 minutes.
5. Serve hot, garnished with a sprinkle of paprika and a dollop of coconut milk or lactose-free cream if desired.
Cooking Time: 1 hour 15 minutes
Gut-nourishing mashed sweet potatoes with ghee
Nourish your gut with this simple and delicious recipe for mashed sweet potatoes infused with the rich flavor of ghee. This comforting dish is perfect for a cozy evening or as a side dish for any meal.
Ingredients:
– 2-3 large sweet potatoes
– 1/4 cup ghee, melted
– 1/2 teaspoon salt
– Optional: garlic powder, black pepper, or other seasonings of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes several times with a fork and bake for 45-60 minutes, or until they’re tender when pierced.
3. Remove from oven and let cool slightly.
4. Peel the sweet potatoes and place them in a large mixing bowl.
5. Add melted ghee, salt, and any desired seasonings to the bowl. Mash the sweet potatoes with a fork or potato masher until smooth and creamy.
6. Serve warm, garnished with chopped fresh herbs if desired.
Cooking Time: 45-60 minutes (baking), 10-15 minutes (mashing)
Alkalizing green juice with cucumber and celery
Start your day off right with a glass of green juice that’s packed with nutrients and antioxidants. This recipe combines the cooling properties of cucumber and celery with the earthy sweetness of greens to create a refreshing and alkalizing drink.
Ingredients:
– 2 cups curly kale
– 1/2 cup cucumber, peeled and chopped
– 1/2 cup celery, chopped
– 1/4 cup fresh mint leaves
– Juice of 1 lemon (optional)
Instructions:
1. Add all the ingredients to a juicer or blender.
2. Juice or blend until smooth and strain into a glass.
3. Stir in the juice of one lemon, if using.
4. Serve immediately and enjoy!
Cooking Time: None – just juice and serve!
Easy baked cod with lemon and herbs
A flavorful and healthy seafood option that’s ready in under 20 minutes! This recipe combines the sweetness of cod with the brightness of lemon and the freshness of herbs, all wrapped up in a simple baking process.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, sliced
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then top each fillet with a lemon slice and sprinkle with parsley and dill.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Gut-balancing kefir smoothie with berries
This refreshing smoothie combines the probiotic benefits of kefir with the antioxidant power of berries, creating a delicious and gut-friendly drink. Perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 1/2 cup kefir
– 1 tablespoon chia seeds
– 1 teaspoon honey
– Ice cubes (as needed)
Instructions:
1. Combine frozen berries, kefir, chia seeds, and honey in a blender.
2. Blend until smooth and creamy.
3. Add ice cubes if desired for a thicker consistency.
4. Blend again to crush the ice.
Cooking Time: 5 minutes
Summary
Heal your leaky gut with these 18 soothing recipes! From bone broth to fermented sauerkraut, and from gut-friendly zucchini noodles to collagen-boosting chicken soup, discover the best foods to repair and nourish your digestive system. Say goodbye to digestive issues and hello to a happy gut with these easy-to-make recipes that are packed with anti-inflammatory, probiotic-rich, and alkalizing ingredients. Whether you’re looking for a quick and easy snack or a hearty meal, there’s something on this list for everyone.
