On my journey to becoming The Gut Nerd, I have read a lot of books. Most of these books in some way or another have had to do with the gut. As I have stated in previous posts, most of these books were read solely for the purpose of helping heal my youngest daughter’s gut.
During this time I wasn’t really thinking about how I could apply this information I was learning, to my own health. However, as time went on and the more books I read, and the more online articles I read, I realized that I could use some help in the healthy gut department as well.
If you are at that point in your life where you are fed up with how you are feeling, or if you just know that you need to learn more about the gut before starting to incorporate changes, then keep reading.
I am going to share 5 gut health books with you. These are must read books that will help you learn how the gut becomes damaged and what it means to have a damaged gut. Plus some gut friendly recipes to get you started on your journey to a healthier gut!
Let’s get started!
1) Breaking The Vicious Cycle by. Elaine Gottschall
In this book, author Elaine Gottschall discusses how to heal many intestinal problems such as Chron’s Disease, Ulcerative Colitis, Celiac Disease.
You will learn about why these intestinal issues exist. Elaine Gottschall discusses in detail the reasons as to why the gut doesn’t absorb food properly therefore leading to major health issues like diverticulitis and chronic diarrhea.
Scientific evidence will be given relating to the positive effects of dietary changes on intestinal disease. Elaine writes about the microbiome of our intestines in great detail. She emphasizes that the “good” and “bad” bacteria must be in perfect balance in order for the body to function properly.
Elaine Gottschall given in depth knowledge of how to introduce the Specific Carbohydrate Diet to either yourself or a loved one.
The end of the book contains many delicious recipes for you to use when on the Specific Carbohydrate Diet (SCD).
I make the Cheese Bread and the Peanut Butter Cookies often. They are delicious and easy to make.
2) The 131 Method Book by Chalene Johnson
In a previous post, I wrote an in-depth review of the 131 Method Book. This book helped me to lose that bloated feeling after every meal and helped to stop my insatiable NEED for all things sweet.
Author Chalene Johnson writes about a life altering experience and how it led her to want to heal her gut.
In this book you are provided with knowledge on food and how it can help or hinder your body.
You are given information on gut inflammation, the symptoms of inflammation and why you may have gut inflammation.
Chalene provides you with useful information that you can use right away! You aren’t told what you can and cannot eat. You aren’t told when and what to eat.
You are given information about foods and how certain foods may work for you and how some foods may work against you.
Information is given on your hunger hormones and how balancing these hormones is the KEY to stopping cravings.
You are given information on the importance of letting the digestive system rest through intermittent fasting.
But MOST importantly, you are given all of this information so that you can use it in a way that will work for YOU!
I can’t say enough good things about this book. If you are looking for a step by step approach to improving your intestinal health, and overall health, then this book is a MUST read!
3) Gut And Psychology Syndrome By. Dr. Natasha Campbell-McBride MD, MMedSci(neurology) MMedSci(nutrition)
I’m sure many of you have heard about or maybe even read about the GAPS diet. Well this book is where the GAPS diet stems from and as you can see GAPS stands for Gut And Psychology Syndrome!
The connection to what is happening in your gut and how it’s affecting your brain is talked about at great length in this book. Dr. McBride writes in easy to understand language, how the digestive system should work and how this system actually works in a body with a broken digestive system.
This broken and inflamed digestive system is the root of many health issues including depression, autism, ADD and ADHD.
Dr McBride breaks down how the cells in the digestive tract are supposed to work and how they are actually working in an injured body.
Good bacteria and bad bacteria must all balance.
So, how do you heal a damaged gut? This book covers all the steps you need to take to slowly heal your gut.
The love and real interest that Dr. McBride has in helping heal children who are hurting, is wonderful to read.
The GAPS diet is extreme and necessary for a lot people whose guts are extremely damaged and inflamed. However, if this diet is something you cannot do, at least implementing some of it into your life will help to heal your gut.
4) Cooking For The Specific Carbohydrate Diet By Erica Kerwien
OK, so this book isn’t a book to read in the same sense as the 3 other books I’ve discussed.
This is a great book to have on hand if you want to heal your gut, eat whole foods and find tasty recipes to boot.
There are sooooo many recipes in this book!
Basic recipes like how to make yogurt! If you want to try to make dairy free yogurt, then there is a great Almond SCD Yogurt. (pg.17) You’ll need to purchase a yogurt starter if you don’t already have one, but no fear, this book has product sources in the back pages, to help you!
Wanting to try to make some grain free crackers? Perfect! There’s a great recipe for making Almond Flour Crackers (pg.47) and even Parmesan Crackers (pg.46)!
I found the almond crackers a tad dry when I made them the first time so the second time around I added grated cheddar to them and voila, they were much yummier and less dry.
Under Salads and Soups, the Tomato Cheddar Basil Soup (pg.60) was super easy and quick to make. I found it a tad bland so I just added a little more salt and then paired the soup with the Parmesan crackers.
It was filling, and DELICIOUS!
In the “Poultry and Seafood” section, I made the Fennel Pesto Meatballs (pg.127). These were extremely fragrant, tender and tasty.
One more recipe I want to share is the Crunchy No Grain Granola (pg.138). It took me a couple of tries to get the recipe cooked perfectly, but once I figured it out, this granola was yummy, crunchy and sweet! Such a perfect combination! I haven’t made the SCD yogurt, yet, but I’m fairly certain this granola would pair PERFECTLY with the SCD yogurt!
This is a DEFINITE book to have when looking to make small changes in the food you eat.
5) The Microbiome Solution by Robynne Chutkan MD
This book is written in a very easy to understand language, so if you are new to the world of gut microbiome and all the science behind it, you will have no problem understanding this book and you will be able to put into use the practical advice given.
Author Robynne Chutkan is a gastroenterologist and she wrote this book based on her own research and experiences within her practice. Her ongoing research about how the gut bacteria in our body affect our health is what compelled her to write this book.
In this book, Dr. Chutkan explains how our bodies have beneficial bacteria that aid in digestion and help to prevent disease. However, with today’s highly processed diet and the overuse of antibiotics and antibacterial products in the home, this beneficial bacteria is decreasing while the opportunistic (bad) bacteria in our bodies is increasing. This is causing gut dysbiosis, which in turn is causing many health problems.
Dr. Chutkan points out that illnesses like Chron’s disease are common in more developed countries yet rare in less developed countries. She uses the “Hygene Hypothesis” suggesting that less childhood exposure to bacteria and parasites in affluent countries like Canada, the USA, Europe, actually increases susceptibility to disease by suppressing the natural development of the immune system.
My mind was blown when I read this.
Live dirty. Eat clean was the mantra of this book.
Chutkan offers tips on how to help re-balance your gut microbiome which is fantastic! She also offers some basic day to day living advice.
A little dirt is a good thing.
Open a window to let in fresh air.
All of this is beneficial for our gut microbiome.
At the end of the book, there are also some recipes to help feed the good bacteria and suppress the bad bacteria. I haven’t tried any of the recipes yet, but some of them look delicious!
All in all this book is a great read especially if you are new to all of this and are just starting out on your journey to attain a healthy gut.
So there you have it! 5 Books to get you started on your gut health journey.
Did you find this helpful? Comment below and let me know your thoughts.