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Leaky Gut: One Pan Creamy Garlic Chicken
Why it's great for leaky gut: 🍗 Chicken Thighs or Breasts Lean protein provides amino acids like glutamine and glycine, which are essential for repairing the gut lining and supporting mucosal integrity. Helps maintain muscle mass, which supports overall metabolic health and immune resilience. 🥄 Olive Oil or Avocado Oil Both are rich in monounsaturated fats and antioxidants that help lower gut inflammation. Avocado oil also contains vitamin E, which protects gut cells from oxidative damage. 🧄 Garlic (minced or reduced for sensitivity) Offers antimicrobial properties that can help rebalance gut bacteria when tolerated. For those with gut sensitivities (especially SIBO or FODMAP issues), garlic-infused oil is a gentler option. 🥥 Full-Fat Coconut Milk or Cashew Cream Coconut milk contains MCTs (medium-chain triglycerides), which are easily digested and anti-inflammatory, reducing the digestive burden. Cashew cream is a good source of zinc and healthy fats, which help seal tight junctions in the gut lining. 🥄 Dijon Mustard (small amount) Provides tangy flavor and trace amounts of selenium and turmeric (if included), both of which are antioxidant and may support detoxification pathways. Should be used in moderation depending on mustard seed tolerance, but usually well tolerated in small amounts. 🍋 Lemon Juice High in vitamin C, which aids collagen production—critical for rebuilding the gut lining. Also supports stomach acid production, which improves digestion and prevents undigested food from irritating the gut. 🌿 Baby Spinach or Zucchini Spinach provides magnesium, vitamin A, and folate—all key nutrients for gut repair. Zucchini is low FODMAP, hydrating, and gentle on the digestive tract while offering antioxidants and fiber. 🌱 Nutritional Yeast (Optional) Contains B vitamins and beta-glucans, which help modulate immune response in the gut. Provides a savory flavor without dairy or common allergens. 🌿 Fresh Parsley Rich in vitamin K, vitamin C, and antioxidants that reduce gut inflammation. Acts as a natural diuretic, supporting detox and reducing bloating.
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