Desserts for leaky gut

Leaky gut or intestinal permeability is an inflammatory condition caused by gut infections, poor diet, gluten intolerance, overconsumption of alcohol, smoking, certain medications, stress or exposure to toxins. These root causes stress the integrity of the gut lining, and create tiny holes to that let toxins and undigested food particle into the blood stream.

The immune system reacts to these foreign bodies by inflaming and causing the following symptoms: diarrhea, bloating, constipation, food intolerances, joint pain, headaches, fatigue, rashes, mood issues and many more.

Gluten intolerance is a major cause of leaky gut. Grain and bean consumption can further exacerbates it because both contain abrasive compounds like lectins and phytates.

Healing a leaky gut entails following a diet that is low in sugar and contains no gluten or grains.

Because no one likes restriction and life is a bit sweeter with treats, I’ve compiled a list of desserts that won’t interfere with gut healing. Because they contain ingredients that help seal and leaky gut and prevent insult to an already damaged lining. It’s a list of desserts approved and created by a digestive health coach.

Some of these recipes have been taken from my cookbook, treats that heal cookbook.

Recipes

Bone broth hot cocoa

Bone broth is my top choice for a gut mending food. It’s often recommended for sealing the gut lining.

But here’s a fun way to drink it as an enjoyable treat. Find the recipe for comforting hot cup of bone broth hot cocoa here.

Panna cotta

This is a gelatin-based dessert that can be made healthier by using less sugar. I made this with homemade nut milk made with coconut water. It is sweet enough to make a lightly sweet panna cotta without adding sugar. You can use coconut milk and add a teaspoon of sweetener of choice (honey, maple syrup, inositol, monk fruit, etc.) You can also flavor with your favorite tea. This recipe is with earl gray tea.

Ingredients

2 teaspoons of gelatin. I like this grass-fed gelatin.
2 cups of non dairy milk
optional: 1/2 teaspoon of vanilla powder or extract
optional: crushed nuts or fresh berries to top the panna cotta
1/4 teaspoon of salt
1 to 2 tea bags ( I used earl grey)
Optional: 1/2 tablespoon of honey or maple syrup

How to

Bloom the gelatin first by adding it to 2 to 3 tablespoons of water in a small bowl.
Sprinkle the gelatin on the surface of the water evenly and let ti rehydrate for 5 to 10 minutes. The gelatin should soften and absorb the water. If you don’t bloom gelatin, it has a tendency to clump when added to hot liquid. It will eventually dissolve if you keep breaking up the clumps and stirring it.

Add the vanilla and salt to 2 cups of non dairy milk and heat in a saucepan over a low flame. Add honey if using.

Turn the heat off right before it starts boiling. It should start steaming.
Add tea bags, if using, to milk and let steep for 10 minutes.

Add a few tablespoons of hot milk to the bowl of bloomed gelatin to warm and soften it further. Add the gelatin to the heated milk in the pot and stir until dissolved.

Pour into 4 ramekins, small bowls or tea cups, and let cool for a bit before putting in the fridge. Chill for 4 hours. They will last up to 3 to 4 days in the fridge.
Top with fresh fruit or nuts, or eat as is.

Akkermansia jello

This jello uses gelatin and red fruits to feed a beneficial bacteria called Akkermansia, which supports a healthy gut lining and speeds gut cell turnover.

Get the recipe here.

Bone broth smoothie

I add bone broth to my smoothies because the taste of the fruit, milk and other ingredients covers up the taste. This smoothie is full of gut healing ingredients and is easy to make.

Not much of a recipe here, other than adding one cup or 1/2 cup of bone broth to your smoothie. My favorite smoothie is sweetened with a banana and frozen berries. I add a handful of pumpkin seeds or nuts, my favorite non dairy milk or coconut water and protein powder (I like pea protein).

Sometimes I add a handful or greens or a cucumber. Smoothies are one of the healthiest things to consume because it predigests the food for you by blending it up. Less work for your body to break down means better digestion (less bloating) and happier gut bug.

Cranberry jelly

Cranberries feed akkermansia, help reduce h pylori and are great for the kidneys. Most cranberry jelly is full of sugar. This one is fruit sweetened and makes a great side dish for savory dishes or add to smoothies or dessert. I like to eat it as is.

INGREDIENTS

1 cup of fresh cranberries
1 persimmon, peeled and cut into 8 pieces (you can sub apple or pear)
2 dates
Juice of half a lime or lemon
1 teaspoon of gelatin
Optional: 2 tablespoons of tart cherry juice or pomegranate juice

HOW TO

Boil cranberries in water for 10 minutes to soften. They will make popping noises and splash water as they boil. Soak dates in hot water for 10 minutes to soften.

Put cranberries in a blender or food processor with all the other ingredients. Blend until pureed and then add the gelatin. Then blend again until mixed in for 30 seconds or so.

To make it even easier to digest, cook the jelly on the stove on low heat for 15 to 20 minutes while stirring. You can also put it into a slow cooker for a few hours or an instant pot or pressure cooker for 15 minutes at high pressure.

Let jelly cool on counter then transfer to fridge and let jelly set for a few hours. If you want a firmer jelly, double the amount of gelatin.

Golden milk with collagen

Golden milk comes from Ayurvedic medicine (the natural medical system of India). It has gained mainstream popularity because it’s delicious and soothing. It is served hot, and is a caffeine-free, anti-inflammatory drink thanks to the turmeric. Add a pinch of black pepper to help the turmeric absorb.

Ingredients

1 teaspoon of coconut oil
1 cup of hot water
1 cup of no-dairy milk
1/4 teaspoon of ginger
1/4 teaspoon of cardamom
1/4 teaspoon of cinnamon
1/4 teaspoon of vanilla (powder) (optional)
1/2 teaspoon of turmeric powder
pinch of black pepper
Honey to taste
1 teaspoon of grass fed collagen powder

How to

Heat water and non dairy milk in a pan and mix in spices, collagen and oil. For the smoothest beverage transfer to a blender and mix till frothy. Enjoy immediately.

Carob fudge

This is the only dessert that I ate while healing my gut. Carob is not low FODMAP but those who tolerate it will love its naturally sweet taste. Carob is a prebiotic that feeds beneficial bacteria and is a great chocolate replacement that requires little or no sweetener.

INGREDIENTS

1⁄2 cup melted coconut oil (you can also use melted cocoa butter)
1⁄2 cup of carob powder
Optional: vanilla powder, cinnamon powder or touch of honey or coconut cream

HOW TO

The rule of thumb is to use equal parts of oil and carob powder. Start with 1⁄2 cup of each.

Melt oil and mix in carob powder until all lumps are gone.

That’s it. Pour over cake, coconut cream, berries or anything that calls for fudge.

For the chips, pour a thin layer on a parchment paper-lined cookie sheet or baking pan and refrigerate till it hardens (half an hour). Cut into chips and enjoy. You can also pour in a jar and store in fridge to scoop out what you need. I used to eat it with a spoon.

Butternut squash fudge

INGREDIENTS

1 cup of butternut or kabocha squash (can use canned butternut squash puree)
1 ripe banana
2-3 Tablespoons of collagen
2 to 4 Tablespoons of carob depending on how rich you want it to taste (can sub cocoa powder if you don’t have carob but add a touch of sweetener)
2 tablespoons of melted coconut oil (can also use melted cocoa butter for a more chocolatey flavor)
1⁄2 cup of nut/seed butter (can sub melted coconut butter if avoiding nuts and seeds)
2 tablespoons of melted coconut butter 1⁄4 teaspoon of pumpkin pie spice
1⁄4 teaspoon of vanilla powder
Optional: Honey to sweeten to taste

HOW TO

Roast butternut squash by cutting it in half, scooping out the seeds and cooking for 45 to 60 minutes at 400°F.

The squash is done when you can easily poke a knife through it. Let it cool and scoop out the flesh and mash it. Mash banana into the squash.

Melt the coconut oil and coconut butter in a pan

Mix squash with coconut oil, coconut butter, nut butter, carob (or sub cocoa and a teaspoon of honey) powder, spices and collagen.

Mix well and taste to see if it needs another banana, more carob or honey to sweeten it. If using cocoa instead of carob, you may need to add more honey or banana.

Transfer to a mini loaf pan and refrigerate for a couple of hours. You may be able to speed it up to 1 hour in the freezer. Slice and serve cold.

Store leftovers in the fridge.

ACV Gummies

Gummies are a great way to consume concentrated gelatin. While it is not really a treat, I am sharing one of my most popular recipes for apple cider vinegar bone broth gummies because it boost digestion with the vinegar and soothes the gut lining with the gelatin and broth.

I have more recipe for sweet gelatin-based gummies in my cookbook. Here is a link to my apple cider vinegar bone broth gummies.