When you eat, you have many choices. Do you opt for flavor? Do you opt for convenience? Or do you take a ‘food as medicine’ approach?
The third choice is definitely the wisest. However, sometimes it can be difficult to find flavorful and convenient recipes that also help you heal… especially when many of us are following dietary guidelines, like the Leaky Gut diet, or the Specific Carbohydrate Diet (SCD).
What Foods Fit Within a Leaky Gut Diet?
There are many Leaky Gut Diet-friendly foods that can satisfy your cravings, without leaving you feeling deprived. You can dine on vegetables, fruits, coconut products, grass-fed meats, seafood, poultry, bone broth, healthy fats, herbs, and many more choices.
While a wide variety of foods are permitted, there are some limitations on a Leaky Gut diet. You’ll want to avoid nuts, seeds, beans/legumes, grains, dried fruits, dairy, processed foods, alcohol, chocolate, eggs, and nightshades, at least until you know how you react to them. Keep in mind this is not an all-encompassing list. To learn more about what to eat and not eat on a Leaky Gut diet, check out this free webinar on Solving Leaky Gut.
What’s the Difference Between a Leaky Gut Diet and The SCD Diet?
SCD is similar to the Leaky Gut diet, but with a few notable deviations. For example, some nuts, eggs, legumes, and dairy are acceptable. Other than this, many of the same foods that can be consumed on the the Leaky Gut diet can also work for the Specific Carbohydrate Diet.
This means it’s okay to consume high quality meats, veggies, some fruits, and other non-processed foods. For a complete list of foods to eat or avoid on the SCD, click here.
9 Leaky Gut Diet and SCD-Friendly Recipes
We’ve removed all the guesswork and left you with the most flavorful, gut-friendly choices! Here are 9 recipes that fit within the Leaky Gut and SCD protocols.
Photo: Empowered Sustenance
Bone marrow is loaded with health benefits – though many skip this food because it’s slightly unconventional. But be sure to start including bone marrow in your regular diet, as it contains lots of super healthy fat.
On top of this, bone marrow contains omega-3 fatty acids, vitamin A, calcium, iron, phosphorous, zinc, selenium, magnesium, and much more. Bone marrow may also help lead to a healthier immune system, improved digestive health, and even weight loss.
This easy-to-follow recipe is a great way to get started with bone marrow, as it only contains 4 ingredients.
Photo: Kettle & Fire
Besides the words “gut health,” there may not have been a more popular term than “bone broth” throughout the health and wellness community in this past year. Bone broth is rich in minerals that support the immune system, plus the collagen heals your gut lining, and can even reduce inflammation. This is, of course, in addition to the glutamine, glycine, and proline found within.
This particular bone broth recipe allows you to make this gut-healing superfood cheaply and easily! It doesn’t get much better than that. However, if you’re short on time, you can purchase high-quality, organic, and grass-fed bone broth online.
Speaking of bone broth – this MexiCali soup is loaded with it! Add in the nutritional benefits of cilantro and avocado, and you are left with one nutritionally-dense and very unique soup.
Adding an acidic ingredient, such as apple cider vinegar, at the end of the cooking process is a great way to brighten the flavor. Start by putting in half a teaspoon of apple cider vinegar, and add more as desired. Apple cider vinegar contains acetic acid, which has been shown to help aid in the digestion of proteins by naturally increasing your stomach acid production.
4 – Thai Carrot Soup
Photo: Comfy Belly
This soup is a classic for fall or winter, and it also contains loads of gut-healing nutrients. Definitely make this one with bone broth (not water), and try adding turmeric to get some anti-inflammatory benefits.
And if you are someone who enjoys a little bit sweeter taste, try adding a touch of ground cinnamon to this soup, which will also give it a health-lifting antioxidant boost.
5 – Mussel Soup
Photo: Eat Clean, Train Clean
This golden soup is made with lots of gut-healing bone broth, and also packs the nutritional wallop of mussels – hard to beat that! Mussels are a rich source of protein, vitamin B12, selenium and many other nutrients.
If you are following the Leaky Gut diet and avoiding nightshades, remember to leave out the spicy jalapenos in this recipe. Try substituting with a more gut-friendly herb, like sweet basil.
Photo: My Big Fat Grain Free Life
This creamy chicken recipe doesn’t need dairy, and the broth makes this recipe even better for gut repair. Try pairing this with some nutrient-dense veggies, to round out the gut-healing benefits!
If you are following the SCD diet, remember that starches are not allowed. So make sure you leave out the sweet potatoes in this recipe, and try substituting with butternut squash.
Photo: Eat Heal Thrive
Do you ever crave Asian cuisine, but can’t enjoy it because many Asian-style restaurants use additives and other preservatives?
If so, this recipe is for you. This delicious faux pho will give you all the flavor of your favorite Asian cuisine without any of the digestive issues. The bone broth found in this dish will help heal a leaky gut and provides a great texture for the rest of the ingredients to blend with.
8 – Tomatoless Soup
Photo: The Primordial Table
The tomato is a nightshade that may cause digestive problems. That’s why this tomatoless soup is so great – all the flavor, but none of the fuss. The beets in this soup will impart the color of tomatoes, but they are also much more gut-friendly. Experiment with different nutritional herbs (like basil or ginger) to really ramp up the gut-healing properties here.
Photo: Steamy Kitchen
Bone broth is by far one of the best culinary choices that can improve your digestion, and this Asian variation is very flavorful. With a few different regional variations, this recipe keeps things interesting. We recommend the Chinese style: garlic, ginger, and green onion. Works every time!
Have Any Recipe Suggestions?
Good news – whether you are following the Leaky Gut diet or SCD, these 9 recipes will work wonders in improving your digestive health!
Feel free to tell us your healthy modifications and additions to these recipes in the comments, or even share your own gut-friendly recipes! If we think it’s a great fit, we’ll add it to this list and give you credit.