The Whole-Body Guide to Gut Health: Heal Your Gut Through Diet, Exercise, and Stress Reduction

Copyright © 2021 by Rockridge Press, Emeryville, California

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Interior and Cover Designer: Heather Krakora

Art Producer: Meg Baggott

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Illustrations © 2021 Donna Grethen

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ISBN: Print 978-1-64876-616-9 | eBook 978-1-64876-115-7

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To my parents, Don and Janet DeBoo, who always encourage me to fully experience everything around me, especially nature, and to examine the status quo.

Contents

INTRODUCTION

PART ONE: GET TO KNOW YOUR GUT

CHAPTER 1: Your Gut, Explained

CHAPTER 2: Gut Check

PART TWO: THE HOLISTIC PATH TO BETTER GUT HEALTH

CHAPTER 3: Nutrition

CHAPTER 4: Exercise and Physical Health

CHAPTER 5: Mental Health

CHAPTER 6: Putting It All Together

PART THREE: GUT-HEALING RECIPES

CHAPTER 7: Breakfast and Smoothies

Vibrant Green Smoothie

Lemon-Ginger Smoothie

Chocolate-Spinach Smoothie

Sunrise Lemon-Chia Pudding

Blueberry-Coconut Yogurt Bowl

Sunflower-Ginger Cereal

Olive Oil Breakfast Buns

Cinnamon Pancakes

Lemon-Blueberry Muffins

Eggs and Asparagus

Salmon and Fennel Scramble

Sweet Potato and Poblano Hash

Breakfast Bake

Broccoli-Cheddar Frittata

CHAPTER 8: Soups, Salads, and Sides

Beet and Mint Salad

Pickled Carrots and Onions

Fresh Greens and Salmon Salad

Sauerkraut and Bell Pepper Salad

Crunchy Curry Celery Salad

Yogurt Berry Salad

Berry Compote

Sweet Potato Fries

Stuffed Mushrooms

Curry Cauliflower Pickles

Lemon, Parmesan, and Kale Salad

Roasted Almond and Maple-Broccoli Salad

Basil, Tomato, and Cucumber Quinoa Salad

Sautéed Brussels Sprouts and Herbs

Carrot, Ginger, and Fennel Soup

Hot and Sour Mushroom Vegetable Soup

Chicken Noodle Soup

Ginger and Coriander Vegetable Beef Soup

CHAPTER 9: Main Dishes

Mediterranean Salmon

Salmon Burrito Bowls

Ginger Shrimp Stir-Fry

Cod with Sauerkraut

Shrimp Enchiladas

Vegetable Alfredo

Basil Chicken Wraps with Homemade Flaxseed Tortillas

Olive-Lemon Chicken

Coconut Chicken

Indian-Style Sprouted Lentil Curry

Beef and Vegetable Stew

Green Curry Beef and Vegetables

Fermented Fried Rice with Vegetables

Spiced Turkey Meatballs

Eggplant and Mushroom Pizzas

Roasted Vegetables and Sausage

Reuben-Inspired Meat Loaf

Shepherd’s Pie

MEASUREMENT CONVERSIONS

RESOURCES

REFERENCES

ACKNOWLEDGMENTS

ABOUT THE AUTHOR

Introduction

Welcome! By reading this book, you are taking your first step toward healing your gut. When your gut feels good, it is so much more than just a gut feeling; this is because your gut health is closely connected to all systems in your body, and what you eat has a huge impact on your overall health.

In my many years of clinical experience, I’ve found that improving gut health is the single best way to help my clients feel better. After all, gut issues are often the root cause of many ailments and diseases. By focusing on the gut in a holistic way, my clients often start to notice that their depression symptoms lift or their aches and pains go away. Perhaps their long-standing heartburn disappears or their energy gets a boost. This is because improving your gut health by eating good food, taking key supplements (when needed), and attending to your physical and emotional well-being provides your body with the best opportunity to heal.

On a personal level, I’ve benefited tremendously by focusing on my gut. From improvements in skin conditions like eczema to boosts in my mood, energy, and memory, gut health has made all the difference in how I look and feel.

I am so excited to help you with your gut health, too. The steps that I discuss in the book are the optimum way to get your gut—and your whole body—on the road to recovery. The best part is that when you embark on this journey, you will feel better, which will cause a positive snowball effect on your whole outlook. Even if things don’t go perfectly right away, I provide you with ways to troubleshoot your symptoms, so you can stay the course and achieve better health.

I break down the basics of gut health for you in this book, from identifying parts of the digestive tract and explaining their functions to how nutrients and healthy bacteria can support healing. I also explain the gut’s relationship with every part of your body and mind and how, by recognizing this, you can enhance your health holistically.

Many digestive diseases are related to the food you eat. I explain how these conditions can be improved by making some simple changes in your diet, as well as when to seek help from your doctor. I provide lists of foods that support gut health, foods that you should eat in smaller amounts, and foods that commonly cause digestive issues and should be avoided. By following this guide, you can expect to alleviate most, if not all, of the digestive distress that is caused by the pitfalls of modern diets.

I also provide you with easy, practical exercises, including yoga and meditation, that you can do almost anywhere without expensive gym memberships. You will also learn about how to easily incorporate lifestyle strategies that are fun and improve gut health.

Last but not least, the most awesome part of this book are the 50 tasty recipes that are easy to make and help nourish the gut. I’ve also included a two-week meal plan for getting started on your holistic gut health journey.

These recipes and tips are the template for your healing journey and for the rest of your life. You won’t want to go back to your old ways of eating once you experience how much better you can feel!

Part One

Get to Know Your Gut

CHAPTER 1

Your Gut, Explained

Your gut is composed of your digestive organs and the microbes that live within them. It is responsible for many crucial functions in your body. Not only does it manage the processes involved in the digestion and absorption of nutrients, but it also protects you from harmful outside invaders. An astounding 70 percent of your immune cells live in your gut. This means that a large part of your response to bacteria, viruses, and allergens is controlled by your digestive tract. Additionally, your gut interacts with other organs and systems within your body, including the nervous system, brain, and heart.

In this chapter, I’ll demystify the gut by identifying its various parts, explaining how they work, and clarifying how the gut connects to and works with different parts of the body.

Gut Basics

You may be surprised to learn that when you see or smell food, the mouthwatering sensation you feel is the beginning of the digestive process. The secretion of saliva that begins with sensory stimulation then increases when you begin chewing your food. Saliva contains enzymes that help break down what you eat. From there, a variety of organs from the esophagus to the liver support digestion, but the major players are the stomach, intestines, and enteric nervous system. A basic understanding of how these three components work is crucial to improving and maintaining your gut health.

STOMACH

Located between your esophagus and small intestine, your stomach makes enzymes to help break down food. It also produces hydrochloric acid, which helps you absorb important vitamins and minerals and is critical for digesting proteins. Too much hydrochloric acid can reflux, or flow backward, into the esophagus, causing a feeling of heartburn. Too little acid can also cause heartburn and indigestion. This is because low acid, or acid deficiency, causes your foods to be inadequately digested, which can throw your whole system out of balance. Acid deficiency can cause other issues as well, including gas, bloating, belching, fatigue, digestive system infections, and nutrient deficiencies.

INTESTINES

Your intestines act like an orchestra conductor, sending signals about digestion to your whole body. When food leaves your stomach, acid-neutralizing particles, bile,