Table of Contents
Introduction 11
01 Assessing Your Gut Health 13
How the Digestive System Works 14
The Importance of Healthy Digestion and Good Gut Health 17
Identifying Digestive Problems 18
Journaling Foods and Symptoms 20
02 Stomach Add 25
The Role of Stomach Acid 26
Stomach Acid imbalance 27
Correcting Stomach Acid Problems 32
03 Food Intolerances, Sensitivities, and Allergies 37
What's the Difference? 38
Testing for Food Allergies, Intolerances, and Sensitivities 41
Gluten Sensitivities 44
Lactose Intolerance 46
04 Recognizing Leaky Gut 49
Leaky Gut Basics 50
Causes of Leaky Gut 51
Signs of Leaky Gut 53
Restoring Gut Integrity 55
Recommended Supplements 57
05 Changing Your Diet to Support Gut Health 61
Following an Elimination Diet 62
A Natural, Real-Foods Approach 64
Focusing on Fiber 67
Avoiding Chemicals and Processed Foods 68
Restaurants and Eating Out 68
Eating Mindfully 70
A Sample Menu for Optimal Gut Health 71
06 Balancing Bacteria in Your Gut 73
Good and Bad Gut Bacteria 74
Healthy Gut Flora 77
Importance of Probiotics 80
Fixing Bacterial Imbalance 82
07 Hydration and Exercise 85
Water, Your Body, and Your Gut 86
Choosing Your Water Source 89
Beverages to Limit 92
Benefits of Exercise 93
Exercise and Gut Health 94
Types of Exercise 95
Starting a Routine and Preventing Boredom 96
08 Children and Got Health 99
Children and Good Gut Health 100
Getting Started on the Right Path 101
Planning for Optimal Gut Health 101
When Problems Arise 108
09 Knowing When to Seek Help 111
Finding a Doctor Who Can Help 112
Functional Medicine 112
An Integrative Approach 114
Preparing for Your Appointment 115
Functional Medicine Testing 117
Breakfast and Brunch 123
Entrées 139
Sides 159
Salads and Dressings 181
Soups, Stocks, and Sauces 197
Snacks 221
Smoothies and Juices 239
Kid-Friendly Recipes 255
Desserts and Sweets 273
Appendix A Additional Resources 291
Appendix B Glossary 293
Standard U.S./Metric Conversion Chart 296
Index 297
