Table of Contents
Introduction 9
How to Use this Book 11
Understanding Your Symptoms 13
Constipation 13
Gas 15
Diarrhea 16
Bloating 18
Acid Reflux 19
What Your Poop Says About Your Symptoms 21
The Bristol Stool Scale 21
The Color of Your Stool 21
Gut Dysbiosis 23
How You're Eating 25
Beyond Diet: Setting the Stage for Proper Digestion 25
Lifestyle Modifications for Gut Health 30
Movement 34
Sleep 35
Hydration 36
The Nervous System and Gut Health 38
What You're Eating 41
Fiber 43
Fermented and Probiotic-Rich Foods 50
The Gut-Happy Plate Protein, Fat, Fiber and Color 51
Foods to Improve Digestion and Ease Symptoms 54
The Gut-Happy Kitchen: Everything You Need to Be Prepared 55
Your Gut Health Action Plan 56
Recipes 59
Fiber-Fueled Breakfasts 61
Berry Baked Oatmeal 63
Overnight Oats Four Ways 64
Carrot Cake 65
Chocolate Peanut Butter 65
Cherry Almond 65
Savory Chickpea 65
Sweet Pota-Toast Trio 66
Avocado and Sprouts 66
Banana Nut 66
Chia and Coconut 66
Nutty Sweet Potato Pancakes 69
Chia Pudding Four Ways 70
Almond Chocolate 70
Strawberries and Cream 70
Banana Crunch 70
Matcha 70
Sips, That Satisfy 73
Green Goddess Smoothie 75
Very Berry Probiotic Smoothie 76
Blueberry Flax Smoothie 76
Kiwi Ginger Smoothie 77
Entrées Your Gut Enjoys 79
Roasted Lemon Chicken 80
Crispy Honey Lime Brussels Sprouts 82
Sweet Potato and Chicken "Cha Cha" Bowls 83
Creamy Lentil and Mushroom Stroganoff 86
Crispy Chickpeas, Sweet Potatoes and Rice 89
Beet and Lentil Salad with Wild Rice and Pepitas 90
Plant-Powered Falafels with Lemon Tahini Drizzle and Zesty Massaged Kale Salad 93
Chicken and Sweet Potato Sheet Pan with Lemon Tahini Drizzle 94
Slow Cooker Beef and Sweet Potato Chili 97
Quinoa Taco Salad with Lime Vinaigrette 98
Spaghetti Squash with Quinoa Turkey Meatballs 101
Soup'er Gut Bowls 102
Roasted Butternut Squash and Apple Soup 105
Nutty Ginger and Carrot Soup 106
Happy Gut Chicken Soup 109
Creamy Sweet Potato Soup 110
Split Pea Soup 113
Biome Bowls 115
Bloat-Busting Recipes 117
Gut-Happy Broth Base 119
Gutsy Golden Milk 120
Happy Digestion Tea 123
Quick Fiber Fixes 124
Cashew Crunch High Fiber Granola 125
Cinna-Brain Bars 126
Probiotic Fruit Pops 129
Pumpkin Cacao Fiber Bites 130
Cherry Cacao Smoothie Bowl 133
Hummus Trio: Classic, Beet and Pumpkin 134
Saucy Additions and Gut-Loving Toppings 136
Saucy Additions 137
Lemon Tahini Drizzle 137
Lemon Zest Dressing 137
Classic Dressing or Marinade 137
Cilantro-Lime 137
Barbecue Sauce 137
Fresh Herb 137
Teriyaki 137
Chia Jam 139
Pesto Duo 140
Pumpkin Seed Pesto 140
Arugula Pesto 140
Sprouted Toppings 142
Sprouted Chickpeas 143
Broccoli Sprouts 145
Fermented Flair 146
Kefir 147
Sauerkraut 148
Pickled Beets 149
Kefir Tzatziki 149
Appendix A The Happy Gut Tracker 151
Appendix B Food Sources of Magnesium 153
Appendix C Neuroplasticity Journal 154
Appendix D Gut-Supportive Foods 155
Appendix E Soaking and Sprouting Guide 157
Appendix F Protein, Fat, Fibrous Carbs and Color 159
Appendix G Bristol Stool Scale 161
Acknowledgments 162
About the Author 163
Index 164
