Best Books on Gut Health

When it comes to having a healthy gut, it is probably no surprise that what we eat and how we feel can affect the gut directly. 

For example, have you ever desperately needed the loo when you feel anxious? Yeah, you can thank your gut for that!

There was a time when I wanted to know more about how the gut is related to our reactions - for example, stress and happy hormones - and the food we put into our bodies. One of the best ways I learned more about this subject was by reading books.

So, whether you want to expand your knowledge on gut health or how to cook gut-healthy meals, then take a look at the five best books on gut health. 

You will also find a buyer's guide below to help you to seek out the different things to look out for when buying a book on gut health.

So, let's get to it!

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

Last update on 2024-10-22 / Affiliate links / Images from Amazon Product Advertising API

It is no secret that our gut is affected by what we eat, how we exercise, and overall stress levels. The Whole-Body Guide to Gut Health is a great choice for those who want an all-rounder.

It is great for those venturing out into gut health for the first time, and it offers easy-to-replicate plans for eating, meditation, and exercise - plus lots more. The two-week plan will motivate you to start your gut health journey.

One of my favorite sections of the book is the recipes. From delicious salmon and fennel scramble to the lemon and ginger smoothie, I attempted (almost) everything.

There is also a section on fermented food, which is also included in the recipes to help you find a way to fit fermented food into your diet in a completely new way. Fermented fried rice with some veggies, anyone?

The book also has a wonderful tracker for any symptoms you may have. This will help you identify potential gut triggers, helping you make dietary and lifestyle changes if need be. 

No more wondering if dairy makes your acne worse. Write it down in this book and see whether there is a pattern!

Because it is great for new gut health, you will find the basics of gut health, as well as ways to help reduce the symptoms of IBS, anxiety, and heartburn. 

However, if you are not too fussed about recipes, this book may not be for you as there is a large focus on creating delicious gut-friendly dishes. 

Pros

• Two-week plan - there is a guide to kickstart your gut health journey, whether through exercise, food, or meditation.

• Recipes - there are a lot of recipes for those who want to eat gut-healthy food.

• Great for the beginner - learn about the basics of having a healthy gut

Cons

• Recipe-focused - if you are not interested in recipes, there are other books for you.

Healthy Gut, Healthy You

Last update on 2024-10-22 / Affiliate links / Images from Amazon Product Advertising API

One of the main reasons we look into having a healthy gut is our overall health. Often we find that we have unexplained aches and pains or digestive issues that are linked to the gut.

That is exactly how it was for me, and no doubt is why you are currently looking for a book that will help your gut reap the benefits of a healthy lifestyle.

The Healthy Gut, Healthy You book is great for those looking at ways to manage their symptoms. Be that depression, insomnia, inflammation, or even a thyroid imbalance. 

Even if you are not suffering from the likes of bloating, constipation, or the like, you can still benefit from reading this book. After all, can't we all take advantage of having a healthy gut? Absolutely!

Written by both a researcher and clinician, the book is well researched to help you on your way to having a healthier gut. He states that you "Don't need to follow crazy diets" to become healthy; you need to focus on the gut. 

While the book does give great advice when it comes to a diet rich in gut-boosting food, what it does not include is recipes. However, following his advice, you can figure out different dishes to make. 

Pros

• Big book - with over 300 pages of gut health 

• Written by Dr. Michael Ruscio - a researcher and clinician

• Focuses on body issues - how to have a healthy gut to reduce symptoms such as IBS, depression, etc.

• Great for beginners - includes an action plan with easy-to-read sentences.

Cons

• No recipes - however, it does give great advice on food that is great for the gut.

Total Gut Makeover: IBS

Last update on 2024-10-22 / Affiliate links / Images from Amazon Product Advertising API

While it is super helpful to have a book focus on the main areas of what being gut-healthy means and how to achieve it via the mind and body, it is useful to have a book that focuses on gut-friendly recipes. 

The Total Gut Makeover: IBS may be focused on those who suffer from irritable bowel syndrome, but anyone who wants a healthier diet can take notes from this book. The overall message is about eating your way to having a healthy gut.

This is a book I dip into when I need some inspiration. The last thing I want is to have some food that will lead to inflammation, so this book never fails to ensure I stay safe with what I eat. 

It is also a great book if you have a friend or family member over for dinner or lunch with a sensitive gut - you will always be prepared!

The book includes over 100 recipes for dinner, lunches, snacks, smoothies, soups, and delicious desserts. It also has a 21-day plan to make creating and preparing meals easy as you begin your journey to a healthier gut. 

So, whether you have IBS or not, this book will show you several ways to keep food interesting and healthy. 

Pros

• Over 100 recipes - to see you through dinner, lunches, snacks, smoothies, soups, and desserts

• Great for beginners - with easy-to-read and follow recipes

• 21-day meal plan - to help you prepare your daily food

Cons

• However, IBS-focused can be used by anybody who would like a healthier gut.

The Mind-Gut Connection

Last update on 2024-10-22 / Affiliate links / Images from Amazon Product Advertising API

The Mind-Gut Connection is a great choice for those who would like to read a book that goes beyond the basics. It offers an insight into how the mind can influence the gut.

For example, how nerves can give us butterflies in the stomach or how making a decision feels like the right or wrong thing to do - usually in the gut. Another mind-gut connection is how our stomach and the digestive system react when we become stressed or anxious. 

The book talks about how traditional Chinese medicine and Ayurvedic culture relate both the mind and gut together, while western medicine is yet to make the connection. This makes for fascinating reading!

Another topic it touches on is the microorganisms that live inside the gut and how they communicate within our body. While not fully understood, this book explains what we know so far and how the microbiome can affect our gut health.

Knowing all this can help us to work with our gut to reduce the symptoms of IBS and other inflammatory issues related to the digestive system. 

Understanding what the gut likes to consume through food can also help us to help balance out the microbiome within the gut, often through probiotics and fermented food, and also by cutting out sugars and highly processed food. 

This book might make for heavy reading for those only looking for recipes and basic information to follow. However, you may want to read this book on the side to learn more about the science behind gut health. 

Pros

• Full of information - it is packed with knowledge and things to think about regarding how the mind and gut work together.

• All round approach - talks about the health of the body from all aspects, rather than focusing on one area.

• Discusses prevention - how you can use food and your mind to help prevent certain diseases such as Alzheimer's and Parkinson's.

Cons

• Not an easy read - best for those who want to delve in deeper when it comes to the subject of gut health.

The Healthy Gut Cookbook

Last update on 2024-10-22 / Affiliate links / Images from Amazon Product Advertising API

While the above cookbook focuses on IBS, this cookbook is for those who are looking for a general cookbook that promotes eating for a healthy gut. 

With over 120 recipes, you will be spoilt for choice. For each item, from soups, bone broths, and dinners (both fish and meat), to desserts and appetizers, there are over 30 variations. This gives you plenty of choices to stop you from getting bored and stay healthy.

This recipe book is very simple to follow and has easy recipes to create. This makes it very accessible, and more often than not, I have most of the basic ingredients already available. 

It has recipes and guides on saving money when buying food, saving time in the kitchen, and preparing your own kitchen for a healthy gut-focused diet.

The authors include people who are said to be nutrition experts, so you can feel assured that the book has all the food information you need - which is also correct. 

Never think that eating healthily for your gut has to be boring. This book proves that it does not have to be. Fall in love with food again!

Pros

• Over 120 recipes - they will keep you going all week.

• 30 plus dish variations - this ensures that you will not become bored

• Not just plant-based - the recipes include both meat and fish

Cons

• A little pricey - however, you will be using this book daily, so it is worth it

Buyer's Guide

Now that you have looked at my top 5 books on gut health, here is a buyer's guide on the general things to seek when buying a book on having a healthy gut.

Beginner

If you are unsure where to start your gut health journey, then a book that includes the basics of the gut and a plan and recipes is a great place to start.

Reading up on an important subject such as gut health doesn't have to be difficult. While none of the above books talk down to you, they offer important information that is easy to digest (see what I did there?).

This makes them friendly for beginners and a great resource for those who know about gut health but are unsure where to begin.  

Recipes

Some gut health books include recipes. These are useful if you are looking to focus on a diet rich in gut-loving food. 

More often than not, a beginner's book on looking after your gut will include recipes. However, you can also buy a book that solely focuses on these recipes. 

Even better, buy them both!

Mind, Body, and Food

When it comes to the gut, you will want to ensure that the book explores how the mind (including food) can affect the gut. 

If the book is prepared to give you some backstory and relevant information, then you will know that whatever else it has included (recipes for example) can be trusted. 

This is the case for the Whole-Body Guide to Gut Health. Also, an all-rounder book is very useful!

Author Credentials

The author will often be a certified nutritionist, doctor, or expert. This is helpful if you want an expert's opinion and advice on eating well for the gut. 

If you are struggling with something like IBS or another chronic gut-related illness, or perhaps you have a bad gut, reading an expert's book will give you the peace of mind to help relieve some of the symptoms you suffer from. 

However, while this is a great area to focus on, it isn't always necessary. So long as the research has been done, you can feel rest assured that what you are reading will benefit your gut in the long run. 

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Frequently Asked Questions

Are there signs that indicate bad gut health?

While there is not a one-size-fits-all approach to gut health, there are a few common signs to look out for that may indicate bad gut health. 

Some of these are not sleeping well, craving sugar, feeling fatigued or sluggish, allergies and skin problems, digestive problems such as bloating, diarrhea, constipation, IBS, etc. 

However, like anything, some of these issues could indicate another cause, so it is always best to see a doctor or a nutritionist for professional advice. 

What might cause you to have bad gut health?

When it comes to having a bad gut, it is often down to poor lifestyle choices. Some of these include high consumption of alcohol and sugar, inactivity, bad sleep, high stress, etc. 

Fortunately, achieving good gut health is something everyone can try to do with some know-how. 

What is the best way to have a healthy gut?

One of the best ways to ensure you have a healthy gut is by eating a healthy balanced diet low in sugar and salt, physical activity every day, plenty of water, and consuming low or no alcohol.

However, this will differ from person-to-person. Even so, it is always best to have a healthy lifestyle over a bad one!

Are there superfoods for a healthy gut?

Some foods are said to be super gut friendly. These include kombucha, flaxseeds, apples, ginger, and oats. 

These foods are known for their beneficial properties regarding digestion and hormones. 

Is there a way to clean the gut?

If you feel like you have a bad and unhealthy gut, you may want to start thinking about what you eat. Adding fermented and probiotic foods is a great way of restoring some healthy bacteria into the gut.

Other ways include cutting down on sugar and alcohol, as well as highly processed food.

You should also think about lifestyle factors such as getting plenty of sleep, finding ways to reduce stress (such as taking up yoga), and finding a way to add in exercise. 

If you are looking for long-term advice, a book can help you to achieve a healthy gut. 

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