75 Gut Healing Support Recipes



These recipes were created with the following key considerations:

Gluten & Grain Free

Gluten may affect the microbiome composition and diversity and enhances intestinal permeability. Following a gluten free diet can be helpful for leaky gut and certain non-celiac autoimmune diseases. These gluten-free and grain-free recipes uses nutrient-dense alternatives like courgette noodles, spaghetti squash, and cauliflower rice which provide indoles, such as indole-3-Carbinol to support immune function.


Eating fibre-rich foods is linked to an increase in short-chain fatty acids. These short-chain fatty acids may help improve symptoms of leaky gut syndrome by reducing intestinal permeability and promoting the growth of good gut bacteria. These recipes includes fibre from various sources of fruits and vegetables.

Probiotics & Prebiotics

These recipes incorporates prebiotics and probiotics to bring good bacteria into the gut. Probiotics found in fermented foods like sauerkraut are live bacteria that can help stabilise the intestinal barrier, fight off bad bacteria, and reduce inflammation. Prebiotics are found in foods such as asparagus, banana, garlic, and onion. These foods support digestive health by feeding the good bacteria and are important to create a healthy gut microbiome.


Zinc is essential for cell survival and function and maintains the gut membrane barrier integrity. A zinc deficiency can impair immune function and membrane permeability. You can find zinc sources from foods such as chicken, cashews, sesame seeds, and peas.

Anti-inflammatory foods 

These recipes contains polyphenols and antioxidants to help manage inflammation. It includes polyphenols found in apples, blueberries, parsley, celery, and kale. The polyphenol curcumin in turmeric is incorporated as it is a powerful anti-inflammatory agent. Essential fat-soluble antioxidants like vitamin A and vitamin E reduce oxidative stress. These recipes are packed with vitamin A sources like carrots, spinach, and eggs, and incorporates vitamin E through healthy oils and seeds.

To read our blog post on “The Best Prebiotics & Probiotics for Gut HealthClick HERE

To see our Ultimate SIBO Food BundleClick HERE


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