Table of Contents
Part 1 The Science of Gut Health and the Western Diet
Introduction 3
The Life-Changing Benefits 9
My Gut Story 12
A Road Map of the Gut 16
Gut Problems 22
The Western Diet 31
Diet Fads and Myths 39
Summary 49
Part 2 The Four-Week Gut Makeover
Introduction 53
The Four-Week Plan Basics 54
Before You Start! 61
Kitchen Essentials 68
Preparation Week 71
Phase 1 Repair 78
Phase 2 Reinoculate 95
What Are You Going to Eat? 104
The Cost of Eating Well 115
Strategies for Success 120
Frequently Asked Questions (FAQs) 124
Summary 135
Part 3 Recipes and Meal Plans
Introduction 139
Liquid Breakfasts 140
Non-Liquid Breakfasts 144
Lunches and Dinners 148
Sample Meal Plans 194
Part 4 Eating for Life
Introduction 201
Twelve Ways to Maintain a Healthy Gut 205
Finally … Embrace the Core Elements of the Mediterranean Diet 218
A Delicate Gut - Reintroduction of Foods 220
Complex Cases 224
The Process of Change 226
Resources and References 233
About the Author 243
Acknowledgements 244
Index 245