A Gluten-Free Oatmeal Breakfast to Heal Leaky Gut Syndrome

Autoimmune diseases are disorders in which the body’s tissues are attacked by its own immune system. Autoimmune diseases are on the rise. Celiac disease, a digestive autoimmune condition triggered by the consumption of gluten (the protein found in wheat, rye and barley) is 400% more prevalent today than 40 years ago. Rheumatoid arthritis, a chronic autoimmune disease that causes inflammation and deformity of joints, is on the rise among women after decades of decline. The list goes on: type-1 diabetes, lupus, Hashimoto’s thyroiditis and ulcerative colitis.

As previously mentioned, a growing body of evidence suggests that virtually the same trio of factors underpins most, and perhaps all, autoimmune diseases: an environmental substance that is presented to the body (in the case of celiac disease the trigger is gluten), a genetically based tendency of the immune system to overreact to the substance, and an unusually permeable gut.

Once diagnosed with an autoimmune disease, it is important to eat a gluten-free anti-inflammatory diet, so that your gut can heal. I wasn’t a big fan of oatmeal until I came up with the recipe below:

1/2 cup dry gluten-free rolled oats  (190 calories &  5 grams fiber)

1 small banana, 5″ long, sliced thin  (75 calories & 4 grams fiber)

1 tablespoon dried cherries  (35 calories & 3 grams fiber)

1/2 teaspoon ground cinnamon

1 cup non-sweetened almond milk  (40 calories)

1 tablespoon flaxseed meal (30 calories & 2 grams fiber)

In a 4 cup bowl, combine 1/2 cup of rolled oats, sliced banana, dried cherries, cinnamon and almond milk. Stir and then cook in microwave on high for 4-5 minutes. Cover and let rest 1 minute. The mixture will be creamy but have a slightly chewy texture. Sprinkle with flaxseed meal and enjoy.

This delicious breakfast weighs in at 370 calories and 14 grams of fiber and is a gut healing way to start any day. Not only do oats lower cholesterol and stabilize blood sugar, but they enhance our immune response to fight bacterial infection. Bananas are a good source of potassium and magnesium, plus they are full of soluble fiber and probiotics that help contribute to a healthy gut.  Cherries contain components called anthocyanins that have an anti-inflammatory effect on the body. Flaxseed meal contains anti-inflammatory omega-3 fats and beneficial fiber. Cinnamon has been used for centuries to help stop the growth of bacteria, fungi and Candida, all sources of problems for leaky gut syndrome. Almond milk helps balance acidity in the body.

For more gut healthy recipes go to http://www.foodphilosopher.com and order The Gluten-Free Good Health Cookbook!



  1. October 21, 2010 at 12:38 pm

    […] A Gluten-Free Oatmeal Breakfast to Heal Leaky Gut Syndrome […]

  2. Raven said,

    April 1, 2014 at 6:31 am

    humble caution: microwaves have been scientifically proven to so significantly alter the molecules in whatever foods we “cook” in them as to render them useless as a source of any viable nutrition. while you may have had good results with this concoction, I would bet those results would multiply exponentially if you were to cook it in a pot on the stove… takes 10 minutes longer… but will get you farther down the road for being far more nutritious.

  3. crosswind said,

    April 13, 2014 at 9:51 pm

    Thank you gor the interesting post about Oats being therapeutic & healing to leaky gut. I’ve been worried to eat oats, since eliminating gluten 13 yrs ago. I plan to try this recipe & eat more gluten-free oats and homemade oat milk.

  4. Cass said,

    July 13, 2016 at 7:47 pm

    Would gluten free oat meal hurt in early stages of gut healing?

    • July 13, 2016 at 7:57 pm

      It all depends on what caused the leaky gut. If you have an autoimmune disease, it is safe to remove all grains for the first month in order to see if grains cause inflammation in your system.

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