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The Leaky Gut Meal Plan: 4 Weeks to Detox and Improve Digestive Health Paperback – December 3, 2019

by Sarah Kay Hoffman (Author)
4.3 4.3 out of 5 stars 468 ratings
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Leaky gut syndrome—an explanation and a plan for healing

A healthy gut is crucial to maintaining your overall health. Leaky gut syndrome—when the lining of the small intestine becomes so inflamed that it becomes porous, or leaky—can get in the way of gut health, but help is here. The Leaky Gut Meal Plan helps you achieve relief from gut issues by offering concise information about leaky gut syndrome, and how to identify and treat it. It also includes a 4-week meal plan, along with 75 recipes that have been carefully chosen for their gut-healing properties—as well as for their tastiness.

Every week of the meal plan has a specific purpose: removing harmful foods, replacing them, repairing the leaky gut lining, and rebalancing your body to its new and better normal. You'll also learn the basics of digestion, immunity, and gut nutrition, so you'll be fully equipped to take back your own health.

The Leaky Gut Meal Plan includes:
  • Weekly shopping lists—The chapter for each of the 4 weeks begins with a full list of every ingredient you'll need, so you can be prepared.
  • Know before you cook—Every recipe includes the nutrition info, prep and cook times, and indicates whether it can be made in one pot or with just 5 ingredients.
  • Easy and encouraging—Get all the inspiration and motivation you need to make long-lasting healing happen.

Discover relief from leaky gut syndrome in just 4 weeks with The Leaky Gut Meal Plan.
Read more Read less
Previous page
  1. Print length
    178 pages
  2. Language
    English
  3. Publisher
    Rockridge Press
  4. Publication date
    December 3, 2019
  5. Dimensions
    7.5 x 0.48 x 9.25 inches
  6. ISBN-10
    1641528842
  7. ISBN-13
    978-1641528849
  8. See all details
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From the Publisher

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leaky gut, leaky gut, leaky gut, leaky gut, leaky gut, leaky gut, leaky gut, leaky gut, leaky gut
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SAMPLE RECIPE: One-Pan Maple-Garlic Chicken and Sweet Potatoes

Serves: 2 | Prep Time: 10 Minutes | Cook Time: 50 Minutes

This recipe requires just one pan, and although the ingredients are minimal, the finished dish includes many different flavors and textures. Maple syrup gives it a slight sweetness, and natural sugar is regarded as a great substitute for refined sugar during intense periods of gut healing.

INSTRUCTIONS:

1. Preheat the oven to 350°F.

2. In a medium bowl, whisk together 1 tablespoon of oil, the coconut aminos, maple syrup, and garlic.

3. Add the sweet potato, and toss to coat.

4. In a large cast iron skillet or other oven-safe pan, heat the remaining 1 tablespoon of oil over medium heat.

5. Add the chicken thighs and cook until browned, for 3 minutes on each side.

6. Add the sweet potato mixture and simmer until the sweet potato starts to soften, for 4 minutes.

7. Place the rosemary sprigs on top and transfer the pan to the oven. Bake for 20 minutes.

8. Add the snow peas, return the pan to the oven, and bake until the chicken has cooked through, about 20 minutes.

9. Remove from the oven. Season with salt and pepper.

Per Serving: Calories: 363; Total Fat: 24g; Saturated Fat: 5g; Sodium: 372mg; Carbohydrates: 21g; Fiber: 3g; Protein: 18g

INGREDIENTS:

  • 4 bone-in, skin-on chicken thighs
  • 1/2 cup snow peas, ends trimmed
  • 1 large sweet potato, diced
  • Rosemary sprigs, salt, black pepper
  • 2 garlic cloves, minced
  • 2 tablespoons olive oil
  • 1 tablespoon coconut aminos
  • 1 teaspoon maple syrup

Editorial Reviews

Review

"You can't have better health without better digestion. From her personal experience and research, Sarah's pro tips and recipes make it deliciously doable to take your first steps to address leaky gut."—Ashley Koff RD, CEO, The Better Nutrition Program

"When the road to recovery seems as daunting as the diagnosis itself, you need someone who has been there: not just to share, but to simplify the journey that lies ahead. Sarah Kay Hoffman shows us that knowing your body and taking your health into your own hands (and into your own kitchen!) lays the groundwork for true healing. It's possible—she's living proof!"—Liz Wolfe, NTP, author of Eat the Yolks

"As a dietitian, working with leaky gut patients usually requires a massive diet and lifestyle overhaul that can be overwhelming for even the most compliant of patients. Sarah Kay Hoffman manages to distill things down into very simple concepts, broken down week-by-week to help address the root causes of so many symptoms. The Leaky Gut Meal Plan has made what seems unmanageable for so many, achievable for anyone who has digestive issues they want to address."—Brooke Alpert, RD, author of The Diet Detox

"As a doctor and fan of the Gutsy community I can’t recommend Sarah Kay Hoffman’s new book The Leaky Gut Meal Plan highly enough! In naturopathic medical school, we were trained that the gut is the center of health and nothing could be more true. Intestinal permeability or leaky gut syndrome is the foundation of almost all digestive health disorders and autoimmune conditions plaguing our society today. Strengthening our gut barrier and rebalancing our natural gut flora is the key to regaining digestive health and thriving in our modern world. Sarah’s new book is filled with fantastic information and delicious recipes on how to do just that. If you are someone struggling with gastrointestinal health issues or simply want to maintain even greater levels of digestive wellness than this book is for you!"—Dr. Mark Iwanicki, ND, LAc

About the Author

SARAH KAY HOFFMAN is a gut researcher, certified health coach, and founder of the online gut health community A Gutsy Girl (AGutsyGirl.com). Sarah also writes at A Thyme for Milk and Honey on Medium.com and creates beautiful things in the natural foods industry as marketing director at DELIGHTED BY Desserts.

Product details

  • Publisher ‏ : ‎ Rockridge Press (December 3, 2019)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 178 pages
  • ISBN-10 ‏ : ‎ 1641528842
  • ISBN-13 ‏ : ‎ 978-1641528849
  • Item Weight ‏ : ‎ 14.4 ounces
  • Dimensions ‏ : ‎ 7.5 x 0.48 x 9.25 inches
  • Customer Reviews:
    4.3 4.3 out of 5 stars 468 ratings

About the author

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Sarah Kay Hoffman

Sarah Kay Hoffman

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Sarah Kay Hoffman, a.k.a. A Gutsy Girl is a gut researcher and journalist who seeks out highly detailed information and then condenses it in digestible ways for women worldwide.

Sarah graduated from the University of Minnesota with a degree in marketing, English, and mass

communications. After years of struggling with her own health issues and believing that there must be more to healing than the answers she was given, she went on to study at the Institute for Integrative Nutrition to become a certified health coach. She began devoting every minute to studying, researching, and practicing everything she could about gut health and gut healing.

Sarah founded the online community A Gutsy Girl (AGutsyGirl.com) in 2012 in order to connect with other women worldwide who were also seemingly sitting in silence about topics like IBS, IBD, and infertility and looking for reasonable approaches for healing.

She believes whole-heartedly: Heal your gut. Heal your life. Her mission is to inspire that in others as well.

Customer reviews

4.3 out of 5 stars
4.3 out of 5
468 global ratings
An Easy Way to Eat
5 Stars
An Easy Way to Eat
What I love most about this book is how Sarah makes it so easy for the reader to understand leaky gut, the symptoms, how it affects the body and how to take actionable steps toward improved health. Her 4-week plan includes easy to follow meal plans with shopping lists. The second thing I like most about her book is the recipes! Most are easy and none of them are dull or boring. I am looking forward to trying the On-the-Go Turkey Breakfast Muffins, Lemongrass Chicken Curry, the Tomato and Basil No Dough Pizza, Creamy Turmeric Veggies and Banana Coconut Cream Pudding and Mango Mint Chia Pudding!
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Top reviews from the United States

Delisa Deavenport
5.0 out of 5 stars Love, love, love this Plan
Reviewed in the United States on October 22, 2023
Verified Purchase
This plan is the best I have ever used. It is great as a detox, or antiinflamatory diet, or getting control of leaky gut, or an elimination plan. This is the first one I have seen that uses meat. Every other plan I've used is vegetarian & leaves me with zero energy for the entire month. It is so easy to read & even easier to use. The author uses easy language to give you just enough information to explain exactly what's happening & what to do & why. I told my chiro about this book & he now recommends it to all his inflamation patients. Even has great tasting receipes, well most of them anyways.
One person found this helpful
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Shannon M
5.0 out of 5 stars Great book! Seeing results!
Reviewed in the United States on January 21, 2020
Verified Purchase
I was diagnosed with leaky gut syndrome a year ago and have finally started to heal my gut with the help of this book and Sarah’s helpful blog/IG account. I’ve had to tailor a few recipes because of some sensitivities I seem to have to fodmaps but this has been fairly easy using the allowable amounts per food listed in the MONASH app. I’m on week two now and my lower belly bloat is gone- looking forward more healing in the upcoming weeks! I’m eating so much more healthily and am satisfied by the good recipes (so far I’ve liked all the recipes but the smoothies). Definitely a wonderful, comprehensive, and easy to read book to have in your arsenal for gut healing!
14 people found this helpful
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Angela
4.0 out of 5 stars Good starter book
Reviewed in the United States on December 10, 2021
Verified Purchase
I got this cookbook to start on the path of a healthier gut. Some good information about what and isn’t good for you. As far as the recipes… you need some cooking knowledge. Have you ever put red wine vinegar in a hot pan? Not recommended but you can take these ingredients and make a good meal out of it. With some creativity it is a good book.
3 people found this helpful
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James M.
5.0 out of 5 stars Well worth it!
Reviewed in the United States on June 21, 2021
Verified Purchase
I am really enjoying this book. It is an easy read and informative. I am in the middle of week one of the menu plan. Everything is delicious, plus I am not viewing this as a new "diet", but a new healthy forever lifestyle. I am excited to share with anybody and everybody because eating healthy is a better fix than illness and taking drugs to mask the symptoms.
2 people found this helpful
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Keri
3.0 out of 5 stars Too much food
Reviewed in the United States on September 4, 2021
Verified Purchase
I have a thyroid and skin issues from autoimmune dis order. I'm a good cook and open ti trying née things. One issue is that every recipee is in my opinion, 4 servings. So you need to scale way back on shopping list. Many recipes that are in the shopping ingredient lists, don't make the menu so I bought ingredients that were never used. I have finished week one- still trying to understand how so much meat and so little vegetables is good for you?
5 people found this helpful
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Rebecca Mooneyham
5.0 out of 5 stars Easy to read and follow!
Reviewed in the United States on January 21, 2020
Verified Purchase
The information given about gut health at the beginning of the book was very informative, easy-to-read and easy to understand. The meal plan is very complete with full shopping lists, delicious, easy-to-make recipes, and what you are trying to achieve each week of the plan. There is even more good information at the end of the book. We made our first recipe last night and loved it! I have a good feeling that I will be feeling even better after following this plan. Highly recommend.
8 people found this helpful
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Suzy from Idaho
5.0 out of 5 stars Easy to follow, tasty recipes
Reviewed in the United States on July 29, 2020
Verified Purchase
I love that this book is easy to follow: outlines the concept behind the diet, the meal plans, what to buy each week, and has great recipes that are actually tasty. Still working on my digestive issues, but mostly that's because I'm cheating. When I follow the guidance, I actually feel so much better. I highly recommend this book!
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Renee Neumann
5.0 out of 5 stars Some useful recipes
Reviewed in the United States on June 1, 2022
Verified Purchase
A nice guide with useful recipes. Helps with leaky gut. Must also take supplements but food is important. Should also test for intolerances to certain foods.
2 people found this helpful
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Top reviews from other countries

Jack
5.0 out of 5 stars Informative
Reviewed in Canada on December 18, 2023
Verified Purchase
Very clear explanation and helpful food guide.. Glad I made this purchase.
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JacobUSA
5.0 out of 5 stars Well researched
Reviewed in the United Kingdom on October 1, 2020
Verified Purchase
Very informative and helpful. Very well research.
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Jamal Grant
5.0 out of 5 stars Great book. Makes the plan simple
Reviewed in Canada on September 24, 2020
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Made easy
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Amazon Customer
5.0 out of 5 stars recipes
Reviewed in the United Kingdom on June 8, 2020
Verified Purchase
good wholesome recipes
One person found this helpful
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the book worm
5.0 out of 5 stars Better gut
Reviewed in the United Kingdom on January 9, 2020
Verified Purchase
Hoping to use it well
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