• Sarah Greenfield, RD

My Favorite Gut-Healing Recipes

If you suffer from chronic gut issues, meals that used to be enjoyable can suddenly trigger feelings of anxiety, stress, and fear. Because when your gut is out of whack, you never know which foods will result in an unexpected trip to the bathroom or splitting headache that won’t go away. Unfortunately, no foods feel safe. I know just how frustrating it can be because I’ve experienced this firsthand.

If you’re suffering from on-going symptoms like brain fog, adult acne, irritability, PMS, headaches, stomach aches, fatigue, and rashes, there is a good chance your gut could use some healing. Luckily, foods are powerful and your diet is great place to start this healing process.

To quickly and efficiently heal your gut, it’s best to avoid certain foods, like:



Refined sugar

Processed foods

Conventional meats and seafood

Conventional produce


Excess caffeine

I know that adhering to such strict dietary guidelines might feel torturous and unenjoyable. However, dealing with Leaky Gut, Candida Overgrowth, or general gut discomfort does not mean you have to miss out on the enjoyment of yummy foods. In fact, you can actually enjoy delicious foods, while your gut is healing! I promise!

So, what can you eat to heal your gut? 

Fill your plate with the foods, like:

Grass-fed beef

Pasture-raised poultry and eggs

Wild-caught seafood

Dark, leafy greens

Organic low-glycemic fruits and vegetables

Nuts and seeds

Sprouted grains and legumes

Healthy oils, like avocado, coconut, and olive

Dark chocolate (yes, you read that right - cacao can actually act like a pre-biotic and feed good gut bugs causing an increase in short-chain fatty acid production which is great!)

While home-cooked meals may be your safest bet while healing your gut, there are plenty recipes available to satisfy your cravings. Foods no longer have to be intimidating or scary. You can take my word for it. There are many gut-healing foods that taste delicious and also do the dirty work for you- repairing, restoring, and replenishing your broken down gut. Below are some of my favorites recipes filled with gut-healing ingredients:

Gut-Healing Recipes

Fearless Fig Recipes:

Sweet Potato Paleo Quick Bread with Chia Seed Bread

Sweet Potato Toast with Avocado and Sauerkraut

Digestive Soothing Kitchiri

Paleo Quiche

Turmeric Milk

You can also check out my Optimize Digestion guide which is a 3 week meal plan with recipes to heal your gut along with supplements and meal prep tips!

All of these recipes are packed with gut-healing nutrients and plenty of flavor to keep your tastebuds happy. And don’t worry, you don’t have to change your diet all at once. Start by picking one new recipe each week, and before you know it, your whole diet will be filled with gut-healing foods! 

So, which recipe will you try first?


Sarah Greenfield RD, CSSD


16550 Riverside Drive


Studio City CA 91602 



FEARLESS FIG© All materials 2020 © Fearless Fig LLC