Gut Healing Yogurt Bowl

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Gut Healing Yogurt Bowl

Raise your hand if you love dairy, but it doesn’t love you back.  I’m sitting here with my hand raised right now because this has been the story of my life.  Did you know that 70 percent of us are lactose intolerant?  Bummer, huh?

Over the past few years I’ve discovered that most women don’t realize dairy is a problem for them.  How do you know if dairy is for you or not? Really the only way to know is to take it out of your diet for a minimum of three weeks.

There’s the question of whether dairy agrees with you or not.  There’s also the question of dairy being a healthy choice at all.  I have a lot to say about this as you can imagine!

The shortened version of my thoughts on dairy is that I don’t think dairy is a necessary part of anyone’s diet.  I realize this statement is shocking to some of you reading!  The milk industry has been pounding it in our heads for decades that milk “does a body good”.  Science is uncovering that milk in fact does NOT “do a body good”.  As a matter of fact, it does way more harm than good.

Cow’s milk dairy is usually what we think of when someone says “dairy”.  If this is the route you choose to go, the best choice is milk from pasture raised cows.  These cows graze on grass, which is what their digestive systems are made for.  The milk from pasture raised cows provides a nice balance between omega 3’s and 6’s which is what you want.  If pasture raised dairy isn’t available to you then organic is the next best thing.  As far as conventional dairy goes, I advise staying away from it.  This milk comes from cows that are fed corn, soy, and grains.  Since their digestive system isn’t built for this food, they become sick and inflamed.  When you consume their milk, guess who else becomes sick and inflamed?  You!

There’s an even better alternative to cow’s milk dairy.  Goat milk is a great alternative to those that still want some dairy in their life but either don’t tolerate cow’s milk or choose not to consume it.  Goat milk doesn’t contain the casein that makes cows milk so inflammatory.  It’s easier to digest and doesn’t cause stomach discomfort for most.  It also contained medium-chain triglycerides (MCTs) which are known to boost metabolism and support brain function.

I’ve recently fallen in love with goat milk yogurt.  I cannot tolerate cow’s milk dairy at all, but I don’t have a problem with goat milk a few times a week.   Goat milk yogurt is much tangier than cow milk yogurt, so don’t expect to get the same flavor.  Just like cows milk yogert, goat milk yogurt gives you a good dose of probiotics which are important for digestion and gut health.  This recipe is my go-to breakfast a few times a week.  It’s a great balance of protein, fat, and fiber that is satisfying and will hold you until your next meal.

Let me know if you try it!

Prep Time: 5 minutes or less

Total time: 5 minutes or less


  • 3/4 cup plain goat milk yogurt
  • 1/4 cup pumpkin puree (not pie filling)
  • 1/2 serving vanilla protein powder
  • 1-2 Tablespoons almond milk
  • 1 Tablespoon chia seeds
  • 1 Tablespoon chopped walnuts
  • 1/2 teaspoon cinnamon (optional)
  • 1/8 teaspoon ground ginger (optional)
  • 1/2-1 Tablespoon Almond Butter (optional)


  • Measure and mix together the yogurt, pumpkin, protein powder and chia seeds in a bowl.  Use the almond milk to thin it out as needed.
  • Add the chopped walnuts, spices, and drizzle with almond butter if desired.
  • It’s best if you let it sit for at least 20 minutes for the chia seeds to soak up some liquid, but it’s not necessary.

*This is a great recipe to make up the night before to have as a grab and go breakfast the next day.

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