I already wrote a book called, “Leaky Gut Meal Plan,” so I thought I’d share 6 simple dinners if you’re following a leaky gut diet plan.

Whenever there is gut inflammation, you will be presented with a whole host of issues and symptoms.

And they are not pleasant.

If you’re reading this right now with bloating, constipation, diarrhea, and even non-gut specific symptoms like acne, fatigue and joint pain, know that I see you!

This was once me. I was in your exact same shoes, and though it took a long time to heal, I did in fact fully heal!

You can, too.

Leaky Gut Syndrome

In case this is your first time hearing the term, let me quickly explain what a leaky gut is.

In the simplest terms, Leaky Gut Syndrome is when the cells that make up the intestinal lining become so inflamed that the gut lining becomes more permeable than it’s meant to be. This is why it’s technically called, “intestinal permeability.”

Eventually, the walls that line the intestinal tract become permeable to the degree that undigested food particles and gut flora enter the bloodstream. (Source)

In other words, what are supposed to be tight junctions are no longer healed and sealed, letting in harmful substances and creating chronic inflammation. This is why the symptoms of leaky gut syndrome extend beyond the digestive tract.

Leaky Gut Symptoms

Here are 11 symptoms of leaky gut:

  1. Digestive system symptoms, including gas, bloating, constipation, diarrhea or a combination of them all
  2. Seasonal allergies or asthma
  3. Hormonal imbalances
  4. An autoimmune disease
  5. Chronic Fatigue Syndrome or Fibromyalgia
  6. Mood and mind issues (ADD, ADHD, etc.)
  7. Skins issues like acne and rosacea
  8. Candida overgrowth
  9. Food allergies and intolerances
  10. Inflammatory Bowel Disease (Colitis, Crohn’s disease, Celiac, etc.)
  11. Headaches
11 Symptoms of leaky gut best supplements agutsygirl.com #leakygut #supplements

If you are experiencing any of the above digestive symptoms, health conditions, health issues, etc. seek attention from a healthcare provider who can help you understand if you might be deal with a leaky gut. 

S/he may then recommend a following a leaky gut meal plan, which, at its core simply eliminates inflammatory foods and junk food and incorporates food for re-building a healthy gut. 

The First Thing

I love the kitchen (and my essential kitchen items!). I’m fairly certain I’ve made that abundantly clear by now. 

But most days during the week, I don’t have time to rack my brain around new and interesting recipes.

That’s the thing about the kitchen and about healing the gut in general – it doesn’t need to be a big production in order to create a healthy eating plan.

It’s not easy giving up (at least temporarily) some of your favorite foods in order to heal. But think of it as a way to try new things; discover things you never would have otherwise.

This mind shift was critical during my intense healing phase(s).

For today, let’s keep it simple.

Leaky Gut Meal Plan {6 simple dinners}

Click HERE to save these simple leaky gut meal plan ideas for later.

Leaky Gut Meal plan dinner ideas agutsygirl.com


Not all of these ideas are full dinners. Because no, no I do not think eating Butternut squash cubes for an entire meal is healing. They can be mixed-and-matched and/or added to other healthy diet dinner items.

Roasted Butternut Squash Cubes

This idea is great to be served as a side dish or even a dessert. If you choose to try it for dessert, simply pour some full-fat coconut milk on top and sprinkle with cinnamon.

The good news is that healthy fats (like the coconut milk) and spices like cinnamon are extremely healing for the intestinal wall.

Roasted Butternut Squash Cubes
Recipe type: Side
Cuisine: American
Simply roasted and full of flavor.
  • butternut squash cubes
  • coconut oil
  • rosemary
  • cinnamon
  • sea salt
  1. Preheat oven to 400 degrees.
  2. Coat a small baking sheet with coconut oil.
  3. Place the butternut squash on the pan.
  4. Top with a little more coconut oil, about 1-2 Tablespoons. fresh rosemary, dashes of cinnamon and sea salt to taste.
  5. Bake for about 40 minutes.
You could also buy a whole Butternut squash, skin it and cut into cubes. That is just a lot more work.
The coconut oil can be swapped with olive oil, if desired.

DIY Jumbo Side Salad

It’s so simple to toss all whole foods ingredients in a bowl and eat up.

Again, this is not a stand alone meal, but instead as an addition to another side and meat or fish.

DIY Jumbo Side Salad
Recipe type: Side
Cuisine: American
A jumbo, mixed side salad.
  • spring mix
  • spinach
  • bamboo shoots
  • water chestnuts
  • cilantro
  • parsley
  • lemon
  • sea salt
  • 2 Tablespoons olive oil
  1. Toss all ingredients together in a bowl.
  2. Stir by hand.
  3. Enjoy.
Add strawberries or blueberries, if desired.

If you have SIBO and are following a low FODMAP diet, there is information about spring mix and many other fruits and vegetables in Reasonable SIBO so you can create many DIY Jumbo Side Salads.

If you’re looking for salad dressings, check THIS out.


Digestive Enzymes

While trying to heal, one of the best​ supplements I can share with you is a super high-quality digestive enzyme like Break Down.

Digestive enzymes help turn larger molecules found in foods (carbs, protein and fats) into more easily absorbed particles (such as amino acids, fatty acids, cholesterol, simple sugars and nucleic acids).

This is something that can drastically help improve your overall digestive health.

Break Down guthealingsupplements.com #digestiveenzyme #bloating

Use code BLOG at checkout to save 15% on your digestive enzyme, Break Down.

Honey-Sage Chicken Thighs

When people begin the healing journey, they oftentimes think healing equals boneless, skinless chicken breasts and broccoli.

Not true, not even a little bit – not at all.

Fat free is not the healing answer. I can promise you that.

Honey-Sage Chicken Thighs
Recipe type: Main
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2
Slightly-sweetened chicken thighs.
  • 4 chicken thighs
  • olive oil
  • sage
  • honey
  • sea salt
  1. Preheat oven to 400 degrees.
  2. Coat a small baking pan with olive oil.
  3. Place the chicken in the pan, and drizzle with olive oil.
  4. Top each piece of chicken with one sprig of sage.
  5. Drizzle a little honey over each piece of chicken, and add a few pinches of sea salt.
  6. Bake for about 28 minutes.

Salad and Broth

Here’s an idea for leaky gut healing of a few things to put together for dinner.

While healing, some nights all I wanted was something light and soothing.

If you can relate to this, you might enjoy these few items.

3 things included

  1. DIY Jumbo Side Salad (see above)
  2. A cup of homemade Beef Bone Broth
  3. On-the-Go Turkey Breakfast Muffins (found on page 70 in The Leaky Gut Meal Plan)

I’d sometimes eat the turkey muffins on their own or I’d break them up and toss over the salad.

Spring Mix

Roasted Soft Fruit ‘n Veggies 

One night, I had a lot of random things in the fridge. I cut up some cucumber, zucchini, one apple and added some organic, diced butternut squash (that I picked up from Costco).

I threw them all in a bread loaf pan with some olive oil and sea salt. Hard to believe that roasted and soft could mesh, but they did. And it was great!

Roasted Soft Fruit 'n Veggies
Recipe type: Side
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 4
Roasted veggies, softer than the typical - easier to digest.
  • cucumber, de-skinned and de-seeded
  • zucchini, de-skinned
  • apple, de-skinned and cored
  • butternut squash, diced
  • olive oil, 2 Tablespoons
  • sea salt
  1. Preheat the oven to 400 degrees.
  2. Place all items it a large bowl and toss with the olive oil.
  3. In a bread pan (what I used) or on a baking sheet, place the mixture. Cover with tinfoil.
  4. Bake for 30 minutes.
  5. Take it out, stir. Place it back in the oven.
  6. Bake for another 30 minutes.
The side dish won’t be a typical “roasted” dish likely, but instead very soft.

Creamy Coconut-Banana Milk Shake

And dessert.

You didn’t think I’d ever expect you to engage in healing without dessert, right?! While you do need to avoid dairy products during any leaky gut healing protocol that doesn’t mean you can’t still enjoy a creamy, ice cream-like dessert.

Creamy Coconut-Banana Milk Shake
Recipe type: Dessert
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2
Thick, creamy coconut-banana flavored shake.
  • 2 bananas, ripened and frozen
  • ½ - 1 cup coconut milk
  • ½ - 1 Tablespoon fresh mint leaves
  • ice cubes, handful
  1. Freeze a couple ripened bananas.
  2. Once frozen, take them out, and place in a blender with about ½-1 c. coconut milk.
  3. Add about ½-1 Tablespoon fresh mint leaves.
  4. Add a handful of crushed ice cubes.
  5. Blend.
Banana Coconut Mint 1

And there you have 6 simple leaky gut dinners, or things to put together to make a dinner.

Most of these are just simple ideas vs. full recipes.

For a ton more ideas (and recipes for overall health) grab: The Leaky Gut Meal Plan – my 4-week meal plan for leaky gut.

Gut Healing for Beginners: ELEVATED

If you are interested in this information, but want to put it together in a structured way in order to get results faster, join Gut Healing for Beginners: ELEVATED.

The course takes you through my highly-detailed process for getting you actual results and providing the necessary actionable steps in order to start living your life again.

Gut Healing for Beginners: ELEVATED is definitely for you if you are:

  • a Type-A woman who likes to have structure and a plan
  • bloated and/or constipated
  • “Too busy” to put the pieces together, but
  • Want the framework for actually getting started
6 Simple Leaky Gut Dinners agutsygirl.com #leakygutmeals #leakygutdiet #glutenfree #guthealth
6 Simple Leaky Gut Dinners agutsygirl.com #leakygut #glutenfreerecipe #guthealth

If you liked this post on the leaky gut meal plan and my 6 simple dinners, you might also enjoy:

  1. Irritable Bowel Syndrome vs. Inflammatory Bowel Disease
  2.  Viome Gut Microbiome Test Reviews
  3. Can you drink alcohol while taking a probiotic supplement?


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