Home/Blog/Best Foods, Supplements and Recipes for an Imbalanced, Yeasty Gut

Best Foods, Supplements and Recipes for an Imbalanced, Yeasty Gut

By Christine Ruggeri

June 9, 2021

While there are certain foods that are good for almost any gut, it’s even better to find out what gut type you have in order to consume the optimal foods and recipes for your gut.

Tapping into the tenets of ancient Chinese herbalism, we created five different gut types impacting modern-day people. With that in mind, we created a Gut Type Quiz so you can identify which of the five gut types you’re dealing with.

So take the quiz, and if you’re designated a “Yeast Gut” type, then here are the foods and recipes that will work best for your gut type.

What Is A Yeasty Gut?

Defined as a gut with a general imbalance of microbes such as bacteria and yeast, this gut type tends to feature these characteristics:

• Feelings of worry

• Lack of focus

• Chronic white coating on your tongue

Foods to Include

• Probiotic foods and fermented vegetables like sauerkraut, kefir, kimchi, kombucha and natto

• Bitter foods like apple cider vinegar, arugula, bitter melon, eggplant, ginger, kale and grapefruit

• Organic wild meat like grass-fed beef, lamb, venison, chicken, duck, turkey, wild game, wild-caught fish, chicken liver and beef liver

• Real bone broth (or our Bone Broth Protein)

• Ground flax, chia, and pumpkin seeds

• Steamed vegetables and warm soups that include broccoli, cauliflower, cabbage, kale, chard and other non-starchy vegetables

• Coconut oil and olive oil

• Herbal teas that inlcude barley, chai and licorice

• Stevia

Foods to Avoid

• Gluten

• Sugar

• Fruit juice

• Cold foods

• Processed grains

Recommended Supplements

• SBO Probiotics - Ultimate

• Selenium

• Grapefruit seed extract

• Essential Oils like oregano, clove and myrrh

8 Yeasty Gut Recipes

Good Morning Smoothie

Total Time: 5 minutes

Serves: 1–2

Ingredients:

• ½ cup goat’s milk kefir or coconut milk

• ¼ cup blueberries

• ¼ cup blackberries

• handful of chopped kale

• 1 scoop Multi Collagen Protein (unflavored or vanilla)

• 1 tablespoon sprouted chia seeds

• ½ cup water

Directions:

1. In a high-powered blender, combine all ingredients.

2. Purée on high until smooth.

3. Add more water if necessary.

Turmeric Eggs

Total Time: 25 minutes

Serves: 2

Ingredients:

• 3 tablespoons ghee

• ½ cup chopped onion

• 8 scallions, chopped

• 6 cloves garlic, minced

• 1 tablespoon turmeric

• 4 eggs

• 1 tablespoon chopped fresh thyme

• 1 tablespoon chopped fresh oregano

• 1 tablespoon chopped fresh basil leaves

Directions:

1. In a medium skillet over medium-low heat, melt the ghee.

2. Add the onion, scallions, garlic and turmeric. Cook until the vegetables are softened, about 10 minutes.

3. In a medium bowl, combine the eggs and herbs. Add to the skillet and cook, stirring constantly, until desired doneness.

Thai Lemongrass Chicken Soup

Total Time: 6.5 hours

Serves: 4

Ingredients:

• 1 pound boneless, skinless chicken breasts

• 3 cups chicken bone broth (or 3 scoops of Bone Broth Protein with 3 cups water)

• 2 cups chopped cabbage

• 1 cup sliced mushrooms

• 4 carrots, chopped

• ? cup sliced onion

• ¼ cup fresh lemon juice

• 2 stalks lemongrass, smashed

• 4 cloves garlic, minced

• 1 knob fresh ginger, peeled and minced

• sea salt, to taste

Directions:

1. In a slow cooker, combine all ingredients, except salt.

2. Cook on low for 6–8 hours.

3. Remove and discard the lemongrass. Shred the chicken with a fork and stir to distribute. Season with salt to taste.

Chicken Fajita Salad

Total Time: 30 minutes

Serves: 2–4

Ingredients:

• 1 tablespoon coconut oil

• 1 pound boneless, skinless chicken breasts

• 1 teaspoon sea salt

• 2 cloves garlic, minced

• 1 cup chopped bell pepper

• ½ onion, chopped

• 1 can (15–16 oz.) black beans, rinsed and drained

• ½ teaspoon cumin

• ½ teaspoon chili powder

• handful each of fresh spinach and romaine lettuce

Directions:

1. In a skillet over medium-high heat, melt the coconut oil. Add the chicken and sprinkle

2. with the salt and half of the garlic. Cook, turning once, until no longer pink in middle (internal temperature reaches 165 degrees F).

3. Remove to a cutting board, cool and shred.

4. Add the pepper, onion and remaining garlic to skillet. Cook, stirring occasionally, for 5–10 minutes.

5. Return the shredded chicken to the pan. Add the beans, cumin and chili powder. Cook, stirring occasionally, until the vegetables are tender.

6. Transfer the chicken mixture to a bowl and toss with the greens.

Bison-Stuffed Peppers

Total Time: 55 minutes

Serves: 2-4

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups chicken bone broth (or 2 scoops of Bone Broth Protein with 2 cups water)

• ½ cup chopped fresh parsley

• 2 bell peppers, halved and seeds removed

• sea salt and pepper, to taste

• 1 zucchini, chopped

• 1 onion, chopped

• 2 tablespoons minced garlic

• 1 tablespoon coconut oil plus additional melted for drizzling

• 1 tablespoon Italian seasoning

• 1 pound ground bison

Directions:

1. Preheat the oven to 450 degrees F.

2. Prepare the quinoa with the broth per package directions.

3. Fluff with a fork and stir in the parsley.

4. Meanwhile, sprinkle bell peppers with the salt and pepper. Roast cut side down on

5. a sheet pan until the skin begins to char, about 20 minutes. Set aside.

6. Reduce the oven temperature to 375 degrees F.

7. In a large skillet over medium heat, cook the zucchini, onion and garlic in the coconut oil, stirring occasionally, 10–12 minutes. Add the Italian seasoning and season with more salt and pepper to taste.

8. Stir in the bison and brown, breaking up clumps, until cooked through.

9. Stir in the quinoa. Remove from the heat.

10. Divide the mixture evenly among the bell pepper halves, place in an 8-inch square baking dish, and drizzle with the melted coconut oil as desired. Bake until heated through, approximately 10 minutes.

Cilantro Salmon Burgers

Total Time: 20 minutes

Serves: 2–4

Ingredients:

• 2 cans (6–7 ounces each) wild-caught Alaskan salmon, drained

• 2 tablespoons scallions, finely chopped

• 3 cloves garlic, minced

• 2 teaspoons chopped cilantro

• 3 eggs

• 2 tablespoons fresh lime juice

• 1 tablespoon mustard

• 1 teaspoon sea salt

• ½ teaspoon pepper

• ¼ cup coconut flour

• coconut oil

Directions:

1. In a bowl, combine the salmon, scallions, garlic and cilantro and mix well.

2. In another bowl, whisk together the eggs, lime juice, mustard, salt and pepper. Add to the bowl with the salmon and mix until well combined. Add the coconut flour and mix again.

3. In a skillet with coconut oil over medium-high heat, drop the mixture in 3 or 4 portions to form burgers. Cook, turning once, until browned and heated through, about 8 minutes.

Kale Chips

Total Time: 25 minutes

Serves: 2

Ingredients:

• 1 bunch kale, large stems removed and leaves roughly chopped

• 1 tablespoon fresh lemon juice

• 2 teaspoons coconut oil, melted

• ¼ teaspoon sea salt

Directions:

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

2. In a large bowl, combine all ingredients. Using your hands, massage the oil and seasonings onto the kale until thoroughly coated.

3. Spread the kale on the prepared pan and bake until crisp, about 12 minutes.

Blueberry Pudding

Total Time: 15 minutes

Serves: 4

Ingredients:

• 1 cup coconut milk

• 1 cup goat’s milk kefir

• 1 cup blueberries

• 3 avocados, halved and pitted

• ¼ cup sprouted chia seeds, ground

• 1 tablespoon vanilla extract

• ¼ teaspoon sea salt

• 1 drop peppermint oil

• stevia, to taste

Directions:

1. In a high-powered blender, combine the coconut milk, kefir and blueberries.

2. Scoop the avocados into the blender. Add the chia seeds, vanilla extract, salt and

3. peppermint oil. Sweeten with stevia to taste (such as a full dropper of liquid stevia).

4. Purée until smooth.

5. Transfer the pudding into a saucepan and warm over medium-low heat until heated through.

6. Serve warm.