The 20 Best Books on Gut Health to read in 2023

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The 20 Best Books on Gut Health to Read in 2023 made a big impact on my perspective of gut health and which I offer as resources to improve your gut health.

Have you heard the term gut health and wondered what it meant? Henry Ford functional medicine expert, Dr. M. Elizabeth Swenor, discusses the types of bacteria found in the digestive system and how imbalances cause chronic body inflammation, which leads to poor health.

She explains what you can do to improve your gut health and keep your body systems running at their best.

To learn more about how functional medicine can help improve your gut health that’s why I recommend you the 20 best books to help improve your gut health, to help you set the facts — and your microbiome — straight.

In fact, I have The 20 Gut Health Book over there when the body says no but today I want to focus on these 20. I consider them my foundational books for beginners.

Related Topics: Health & Fitness Books

• The 20 Best Books on Gut Health to Read
• The Diet Myth Review: Is Your Gut the Key to Weight Loss?
• The Mind-Gut Connection by Emeran Mayer (summary & review)
• The 20 Best Books on Health and Fitness

1. The Diet Myth by Tim Spector

The efficacy of food is derived from all the components in natural food and the thousands of metabolic by-products that occur during the interaction between food and food and microbes in the body. (So most of the health products on the market are useless)

The more varied the diet and the richer the gut flora, the better the health. This applies to anyone of any age.

Key Points:

• Increase the diversity of food, which is conducive to the growth of intestinal flora. Learn the Mediterranean diet, adding whole grains, olive oil, all kinds of fresh fruits and vegetables, nuts, red wine, fish, and dairy products;
• Eat more organic food and reduce the indirect intake of antibiotics and hormones. Antibiotics will greatly reduce intestinal microorganisms;
• Be wary of sugar in processed foods; sweeteners are just as bad, disrupting the function of gut flora, negatively impacting metabolism, and thus endangering health;
• Dark chocolate containing 70% cocoa is good for health. People who eat chocolate often have healthier metabolism and intestinal flora;
• Drinking a cup of coffee in the morning can wake up the microorganisms in the body. Coffee contains polyphenols and cellulose, while tea has no cellulose;
• Regularly drinking a small amount of alcohol can greatly increase the types of gut microbes;
• As long as no salt is added, eating 30 grams of mixed nuts a day has a significant reduction in the risk of heart disease compared with the low-fat diet group, which is almost equivalent to the additional consumption of olive oil;
• Proper fasting and learning to starve can reduce body fat and stress-related cortisol levels.

PS: I have always been proud of myself thinking that I have strengthened my heart. The resting heart rate has dropped from more than 70 to 55 now, and the function has become stronger, but I did not realize that this also means that consumption is slowed down. So, everything is too much, and self-examination.

2. Spoon-Fed by Professor Tim Spector

Is salt really bad for you? Is fish good for you? What about coffee, red meat, or saturated fats? Can pregnant women rely on their doctor’s advice about what to eat? Does gluten-free food carry any health benefits at all? Do doctors know anything about nutrition?

In the course of the research, Tim Spector has been shocked to discover how little scientific evidence there is for many of our most deep-rooted ideas about food.

In twenty-two short, myth-busting chapters, he reveals why almost everything we’ve been told about food is wrong. He reveals the scandalous lack of good science behind many medical and government food recommendations, and how the food industry holds sway over these policies and our choices.

These are urgent issues that matter not just for our health as individuals but for the future of the planet. Spoon-Fed forces us to question every diet plan, official recommendation, miracle cure, or food label we encounter and encourages us to rethink our whole relationship with food.

If you don’t know anything about nutrition, this book can still be read. Since I have made up a lot of lessons in this area in recent years, I found that there is nothing new in this book.

I am skeptical about the author’s argumentation method: for example, in order to demonstrate the benefits of coffee, it is repeatedly emphasized that a cup of coffee contains 1g of dietary fiber, which is a strong sense of reasoning. There are many similar places. All in all, a very basic science book.

3. Gut by Giulia Enders

After reading it during the Spring Festival, it subverted my imagination of the stomach a bit.

It turned out that my miscarriage and lack of breastfeeding would have an impact on my stomach and even my temperament.

Pay more attention to hygiene, separate raw and cooked food, supplement dietary fiber and probiotics, keep a happy and relaxed mood while eating, focus, and chew slowly, milk is not necessary nutrition for adults, saliva can relieve pain,

high-grade olive oil is extremely good to eat raw Great advantage, high-temperature frying is very bad, leave 5 hours between meals but drink water;

soy products and cereals can help vegetarians, yogurt is rich in d-lactic acid is better, antibiotics will kill all bacteria, including the good ones, so you need to supplement probiotics in time;

you may not be able to go to the toilet for two days after diarrhea, the toilet is not a good way, and the eggs must be cooked; don’t try raw food easily, there will be Toxoplasma Gondii,

don’t touch the cat easily Dogs and their habitats; not too clean or dirty, do not bathe and wash hands too often, refrigerator temperature must be below 5 degrees,

pay attention to unsanitary food when traveling; dilution, drying, temperature, and cleaning It’s a great way to prevent harmful bacteria from multiplying.

Do not often pick your nose or touch your mouth or eyes with your hands, it is easy for bacteria to invade. Healthy living depends on self-discipline.

4. Fiber fueled by Dr. Will Bulsiewicz

When it comes to fiber, it must be associated with the gut. Because the human body cannot digest fiber, it can only be broken down by intestinal bacteria.

The core of this is:

• Short-chain fatty acids — SCFAs (short-chain fatty acids) are the products of the decomposition of fibers by the beneficial intestinal flora, which have many benefits to the human body.
• prebiotics, probiotics, and postbiotics — that is, prebiotics, probiotics, and postbiotics.
• Rainbow Food Theory
• How to tell if the homemade sauerkraut is spoiled — just look at it with your eyes, if it is moldy, hairy, or smelly, it is broken.

5. Gut Garden by Katie Brosnan

Within our bodies hides an entire world of organisms called microbes. They boost our immune systems, digest our food, regulate our metabolism and even impact our mental health.

Through Katie Brosnan’s personable illustrations, we follow the digestive process from the moment the food enters our mouths to the moment waste leaves our bodies.

Along the way, we learn about this fascinating scientific frontier and gain an insight into the vast ecosystem that exists inside us.

6. 10% Human by Alanna Collen

Understanding the 90% of Microbes That Govern Your Health and Happiness.” The book points out that in addition to muscles and bones, bacteria and fungi make up our bodies.

These microbes are, to be precise, the main constituents of the human body, because 9 out of 10 cells that make up the body are free-rider microbes.

There are as many as 100 trillion microbes that live in the gut, and they not only affect our health and weight but also control our brains and influence our choice of partners.

At the same time, studying them also provides new possibilities for overcoming the disease of modern civilization.

The author, Alanna Colum, is a master of biology from Imperial College London and a Ph.D. in evolutionary biology from University College London. She is a frequent contributor to The Sunday Times, The Guardian, and The Huffington Post.

At the age of 22, she was investigating bats in the Krau Wildlife Sanctuary in Peninsular Malaysia, and later became seriously ill with a tropical infection and received high-intensity antibiotic treatment.

After the infection recovered, her body developed some new symptoms. This sparked her research interest in the relationship between humans and microbes.

The whole book can be divided into three parts.

• The first part (Prelude — Chapter 3) details how microorganisms affect our physical health and control our brains;
• the second part (Chapter 4 — Chapter 5) details Understanding allergies because the immune system is too dutiful, and how people overuse antibiotics and destroy their own immune systems;
• Part 3 (Chapter 6 — Finale) We can be in harmony with the microbiome through conscious choices of food, medicine, birth, and feeding Symbiosis, at the same time, can also reshape the microflora in the body and treat special diseases through “fecal transplantation” technology.

The process of reading this book is like rediscovering myself through a microscope. Analyze life’s problems from a microbial perspective, and you’ll see a whole new world.

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