Posted on: May 25, 2016 at 1:44 pm
Last updated: September 14, 2017 at 4:44 pm

This amazing post was written by Jenn Ryan, a freelance writer and editor who’s passionate about natural health, fitness, gluten-free, and animals. You can read more of her work at

Have you ever suffered from the following?

  • Indigestion
  • Irritable Bowel Syndrome (IBS)
  • Allergies
  • Asthma
  • Eczema
  • Hives/an allergic reaction
  • An autoimmune disorder (or several)
  • Arthritis
  • Food intolerances
  • Mood disorders
  • Inflammation

If you answered yes to any of these (or several), you may be suffering from leaky gut, a syndrome that could be at the root of all autoimmune disease.

Leaky gut happens due to many contributing factors, but it’s not fun when it does happen. There can be a variety of symptoms that are seemingly unrelated that take over your life. I myself had a rash on my face for over four months before figuring out that the culprit was leaky gut.

Once you have leaky gut, you need to properly heal it by eliminating all foods that aggravate it until it heals. You can do this with some really great herbs and by avoiding many of the common things that can irritate your gut, such as gluten, grains, dairy, and even legumes (nuts and beans).


What Does This Have to Do with Plantain Flour?

Well!  Glad you asked, darling. Plantain flour is from plantains, banana-looking fruits that you can find at your supermarket. Plantain flour isn’t made from any of the traditional grains or nuts that can irritate your gut.

I’ve been there, people. In the gluten-free aisle at your supermarket and your only choices are sorghum or rice flour (both made from grains), or hazelnut and almond flour. Is there nothing that’s not made from gut irritants?

Yes, there is—it’s plantain flour!  Plantains are not bananas, although they do look similar and you may get them confused. Unlike bananas, they are usually cooked and eaten rather than eaten in their raw form.

Benefits of Plantain Flour

Less calories than wheat flour and more nutrient-rich, plantain flour is your new best friend. It’s also gluten and grain free, low in fat, and a resistant starch. Resistant starches can help balance your blood sugar and restore insulin tolerance, help you feel full, and keep your digestion in tip-top shape. It’s also high in vitamin C. Start cooking with this flour to help heal your leaky gut and cut out those grains, nuts, and dairy for a while!

5 Amazing Plantain Recipes to Soothe Your Gut and Restore Balance

Plantain Pancakes

Apparently all you need is plantain flour and eggs to whip up some gorgeous pancakes for your Saturday morning! This recipe uses fresh plantains rather than plantain flour.

  • 1 plantain (peel and slice it)
  • 2 eggs or egg replacer for vegans!

Place both ingredients in the blender. A bit of oil and baking soda is optional to help improve the taste and texture. Then cook the batter just as you would regular pancakes! This recipe was adopted from here, with some gorgeous pictures. You may want to skip the sugar—which is very damaging to leaky gut, but enjoy these with vegan butter or topping of choice such as fresh fruit and cinnamon!

Blueberry Muffins with Plantain Flour


Yum! Some blueberries with amazing phytonutrients and grain-free plantains—love it!

  • 2 plantains (should be large and green)
  • 4 eggs
  • 1/3 cup melted coconut oil
  • 1 tablespoon vanilla
  • 3 teaspoons of date sugar (more if desired, or you may want to skip this!)
  • ¼ teaspoon salt
  • 2 teaspoons baking soda
  • About 2 cups of blueberries, either fresh or frozen!
  • ¼ teaspoon of cinnamon (more if desired)

Peel your plantains and put them in a blunder and blend with your egg, oil, vanilla, sugar, and salt. You want this to be really smooth. Then add baking soda and cinnamon. Fold in the blueberries afterwards. Bake in muffin tins at 350 degrees for 25-30 minutes! This recipe was adapted from here.

Easy Plantain Bread

Um, yes?

  • 3 plantains (green!)
  • 5 eggs or egg replacer if vegan
  • 1/3 cup melted coconut oil
  • 1/3 teaspoon salt
  • 2 tablespoons coconut flour or another gluten-free flour of choice

Just peel your plantains, put them in a blender of food processor with the rest of the ingredients and blend until smooth. Then add your additional flour. Bake at 350 degrees for about 40 minutes. Don’t forget to oil your bread pan with a little of the coconut oil! This recipe was adapted from here.

Plantain Doughnuts


For when you just need a freaking doughnut! You’ll need a doughnut pan for this one (you mean you don’t have one yet??)

  • 1 green plantain (large)
  • 1 tablespoon chia seeds (this will be your egg, so mix it will 3 tablespoons of warm water and leave it to get all gooey!)
  • ½ cup coconut or date sugar (optional)
  • ¼ cup dairy-free milk such as coconut or hemp milk (add one teaspoon of vinegar to this)
  • 1/4 cup tapioca starch
  • 1 tablespoon of vanilla
  • 2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 1 tablespoon cinnamon
  • 1/4 cup coconut oil
  • You’ll need to first cook the plantain until soft, then process it. Add your sugar, salt, cinnamon and baking soda to the mix. Then add coconut oil, vanilla, and chia seed goo. Then add tapioca. Oil the doughnut pan, bake at 375 degrees and bake for about 20 minutes. Yum! Recipe was adapted from here.

Plantain Brownies

Yum… brownies…

  • 2 plantains (ripe!)
  • 2 eggs or egg replacer
  • 1/4 cup melted coconut oil
  • 1/4 cup raw honey
  • 1/4 cup raw cocoa powder
  • 1 teaspoon baking soda
  • 2 teaspoons vanilla extract
  • 1 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 1 cup chocolate chips (EnjoyLife makes great allergen-free chocolate chips!)

You can use a cast iron for these—score! Combine all ingredients in a food processer EXCEPT for the chocolate chips. Make sure the batter is smooth, and then add chocolate chips and blend just until mixed. Pour into your cast iron or baking dish and bake for about 30 minutes. This recipe was adapted from here and has an optional caramel sauce to go with it. Check it out!

Introduce plantains into your diet and discover how they can help heal your gut while you give gluten and dairy the slip. These five recipes ensure you don’t have to skip on baked goods—only to matter better versions of the ones you already love!

Image Sources:


Jenn Ryan
Health Expert
Jenn Ryan is a freelance writer and editor who's passionate about natural health, fitness, gluten-free, and animals. She loves running, reading, and playing with her four rescued rabbits.

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