The Healthy, Happy Gut Cookbook: Simple, Non-Restrictive Recipes to Treat IBS, Bloating, Constipation and Other Digestive Issues the Natural Way

The Healthy, Happy Gut Cookbook: Simple, Non-Restrictive Recipes to Treat IBS, Bloating, Constipation and Other Digestive Issues the Natural Way

by Dr. Heather Finley
The Healthy, Happy Gut Cookbook: Simple, Non-Restrictive Recipes to Treat IBS, Bloating, Constipation and Other Digestive Issues the Natural Way

The Healthy, Happy Gut Cookbook: Simple, Non-Restrictive Recipes to Treat IBS, Bloating, Constipation and Other Digestive Issues the Natural Way

by Dr. Heather Finley

Paperback

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Overview

Heal Your Gut, Change Your Life

For those who suffer from gastrointestinal issues, Dr. Heather Finley is here to help with healthy and delicious recipes designed to heal chronic digestive conditions. Beyond meal planning, Dr. Finley also helps you understand how to pinpoint indicators of underlying issues, make lifestyle decisions that directly improve one’s gut and shares how to reshape your diet.

Enjoy flavorful meals like Nutty Sweet Potato Pancakes, Quinoa Taco Salad with Lime Vinaigrette, Cashew Crunch High-Fiber Granola, Roasted Butternut Squash and Apple Soup and more—real foods that support gut health without sacrificing taste. With these quick and simple recipes, maintaining a healthy gut for lifelong well-being is both possible and sustainable.

Dr. Finley’s debut cookbook is the whole gut-health package of fantastic food options along with beneficial information and advice that your belly will love you for.


Product Details

ISBN-13: 9781645676935
Publisher: Page Street Publishing
Publication date: 01/03/2023
Pages: 168
Sales rank: 153,747
Product dimensions: 7.70(w) x 8.90(h) x 0.50(d)

About the Author

Dr. Heather Finley is a registered dietitian and gut health specialist. Using her gutTogether® method, she helps people struggling with bloating, constipation and IBS find relief from their symptoms and feel excited about food again. She resides in Dallas, Texas.

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

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