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Digestion Friendly

natural_solutions_for_disgestive_helpThis recipe collection is free of all the foods that most commonly interfere with proper digestion. Some foods are common allergens, some are difficult for many people to digest, and some generate systemic reactions that can create a problematic digestive climate. These foods include:

  • Nightshades (including white potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika and cayenne peppers)
  • Dairy
  • Soy (except very small amounts that have been traditionally fermented, such as rice-based miso and tamari sauce)
  • Legumes, including peanuts
  • Alcohol
  • All sugar and sweeteners except stevia, Truvia (erythritol), palm sugar and coconut nectar

This food list is taken from Natural Solutions for Digestive Health, a comprehensive guide to restoring a healthy gut, written by Dr. Jillian Sarno Teta, ND and Jeannette Bessinger, the Clean Food Coach.

Based on the latest medical and nutritional research, Natural Solutions for Digestive Health provides anyone suffering from chronic or intermittent gut disorders the relief they seek. It covers everything from low-grade irritations such as bloating, gas, constipation, and lactose intolerance to more serious conditions such as ulcerative colitis, acid reflux, gallstones, diverticulitis, and inflammatory bowel disease. A special section focuses on pediatric digestive problems, and there's expert nutritional and dietary advice plus a full month’s menu plan to accompany Dr. Jillian’s Gut Restoration Program.

For digestive health, Dr. Jillian also recommends eating a diet that is low in grains (especially corn) and tree nuts/seeds.

Dr. Jillian’s list of the top ten foods for digestive support:

  • Protein (non-soy and bean)
  • Bone broth
  • Pumpkin
  • Coconut
  • Fermented foods
  • Cabbage
  • Onion/garlic
  • Turmeric/curcumin
  • Artichokes/sunchokes
  • Okra

Dr. Jillian Sarno Teta, ND
Dr. Jillian is the creator of the Fix Your Digestion gut restoration program, an online, do-it-yourself comprehensive program that can be used by anyone with digestive distress or digestive disorders.

She practices at the Naturopathic Health Clinic of North Carolina in Winston-Salem and writes for several publications, including Natural Triad, Forsyth Woman, Pain Pathways, OnFitness, Dr.Oz Online, the Gluten Intolerance Group National Letter, and others. Jillian is the President of the North Carolina Association of Naturopathic Physicians (NCANP).

Jillian received her doctorate in naturopathic medicine from Bastyr University and her Bachelor’s and Master’s degrees from Boston University in Biology and Energy and Environmental Analysis, respectively.

For more information about Dr. Jillian, her approach to gut health and how to work with her as an individual or in coaching groups, check out her blog: Natural Health Prescriptions: Fix Your Digestion

Digestion Friendly Recipes:


Chia Pudding Snack Paks

Chia pudding is a great clean food staple and this base recipe allows you to make a few "snack pudding" recipes of different flavors to have on hand for quick treats all week long!

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Chicken with Creamy Almond Sauce

This concept comes from my good friend, the Rogue Nutritionist Dr. Jonny Bowden. It is easy to prepare and has a delicious richness that belies the simple ingredients. The almond sauce also works well over steamed veggies or cooked grains.

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Cinna-Pumpkin Chai Fall Smoothie

This delightful, creamy smoothie is lightly warming from the spices despite its chilly temp. The carrots and pumpkin add a rich dose of beta-carotene. This autumnal "milkshake" is so tasty even your kids will eat their vegetables...

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Cinnamon Spice Granola

We're not generally big granola fans here at Clean Food Central. Too often they're full of processed cereals and WAY too much sugar, neither of which does a body any good at all. So we've been coming up with paleo recipes that are low in carbs, high in protein and fiber - with no added sugars at all!

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Citrus Chicken ‘N Veg

One Vinaigrette = Marinade + Dressing! Another Simply Clean innovation. One dressing flavors the protein and finishes the meal. Look for several variations on this theme. Ultra-quick, ultra-tasty, ultra-easy meals.

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Citrus-Pop Truffles

One of the most common complaints I hear from clients who are new to the whole foods lifestyle is that there’s nothing easy to snack on. When I suggest all sorts of protein and veggie combos they often get this slightly constipated look on their faces and say something along the lines of, “No, I know about that, I mean something, you know, that tastes good.” What they’re invariably looking for is something sweet, easy, and preferably portable. Enter these tangy, oh-so-easy truffles - enjoy!

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Clean Green Pudding Bowl

This amazing and versatile "pudding" makes an excellent snack, breakfast or main-meal starter. It is mostly veg with a little fruit and almond milk. You can change up the flavors by changing the ingredients and toppings. This dish is a pleasing and gentle way to add a little green to your day.

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Coconut Orange Dreamsicles

In the heat of mid-summer when it’s hard to stay hydrated, ice-cold fruity Popsicles can really hit the spot. Of course, conventional ice pops are little more than artificial dye, poor quality sugars and water, but thankfully it’s very easy to make a clean version at home. As a kid, my favorite frozen treat was a Dreamsicle. That creamy orange-vanilla sweetness never fails to bring me back in time. This high quality Coconut “Dreamsicle” is both dairy and sweetener-free, made from a base of delicious and satisfying coconut milk.

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Coffee-Free Power Latte – 3 Ways

So the weather’s just starting to cool off and, in my neighborhood anyway, the sniffles have already begun. The fall/winter seasonal transitions can bring on allergy issues, colds and pesky new bugs. Though I’m not a coffee drinker, I love the ritual of a hot am cuppa when the weather is chilly. And we have so many specialty power-foods available to us now that “coffee hour” can become an opportunity to inject a pleasurable shot of preventive nutrition or an energy pick-me-up that won’t pull-ya-down a few hours later :)

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Cran-Lemon Tuna Salad

This tangy-sweet tuna salad is so delicious you'll be licking the bowl when it's gone! It comes together in mere minutes and makes a great lunch for two or double it for an family evening meal. Loaded with protein and freshness, this is quintessential Simply Clean.

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