Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain PDF
Preview Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain
DEDICATION To my mother—I know you would be so proud. To my father—Thank you for giving me the opportunity to become a doctor and help others. And to my son, Ambrose—May you always have a happy gut. CONTENTS Dedication Foreword by Leo Galland, MD Introduction PART I IT’S ALL ABOUT THE GUT 1 It’s All in Your Gut 2 The Happy Gut Diet: Phase I Explained *The Happy Gut Shopping List PART II THE GUT C.A.R.E. PROGRAM: TWENTY-EIGHT DAYS TO A NEW YOU 3 Eliminate Symptoms and Maintain Your Health with the Gut C.A.R.E. Program *A Day on the Happy Gut Diet 4 Tips for Success: Creating a Happy Gut *The Happy Gut Meal Plan PART III REINTRODUCTION PHASE AND FURTHER TESTING 5 Reintroduction and Your Gut C.A.R.E. Plan for Life 6 Further Testing for Gut-Related Ailments PART IV A HAPPY GUT, HAPPY LIFE 7 The Emotional Gut: The Mind-Gut Connection 8 The Physical Gut: The Body-Gut Connection PART V FUN IN THE KITCHEN 9 Happy Gut Recipes Smoothies Matcha Energizer Swiss Chard and Strawberry Raspberry Recharge Go Green Spicy Avocado Blue Ginger Chocolate-Covered Almond Homemade Nut Milks and Dairy-Free Kefir Homemade Almond Milk Coconut-Almond Milk Made from Real Coconut Coconut-Almond Milk Made from Shredded Coconut Coconut Water Kefir Soups Homemade Vegetable Broth Immune-Boosting Vegetable Soup Grass-Fed Beef-Bone Broth Pumpkin Soup with Coconut Cream Butternut Squash Bisque with Toasted Walnuts Salads Summer Fresh Citrus Salad with Sliced Almonds Mediterranean Chickpea Salad Avocado and Organic Heirloom Tomato Salad Shredded Carrot Salad with Toasted Almonds and Berries Mixed Greens with Sliced Strawberries Chicken and Pistachio Lettuce Wraps Veggie Slaw with Citrus Vinaigrette Watercress and Jicama Salad Quinoa Salad with Apples and Walnuts Dr. Pedre’s Scallion Vinaigrette Healthy Homemade Snacks Flax Super-Seed Crackers Nut and Seed Bars Crispy Kale Chips Seafood Entrées Mahi-Mahi with Shallots, Lime, and Veggies in Parchment Stir-Fried Veggies and Shrimp over Rice Noodles Roasted Wild Salmon with Dill Sauce Poultry Entrées Roasted Chicken Chicken Piccata Stuffed Mexican Turkey Burger Cilantro Pesto Chicken Curry Grass-Fed Beef and Lamb Entrées Beef Kabobs Bison Burger Rosemary Lamb Seared Steak with Dijon-Horseradish Sauce Vegetarian Entrées and Sides Roasted Sweet Potato Wedges with Toasted Pumpkin Seeds Coconut Brown Rice Spaghetti Squash with Garlic-Infused Oil and Pine Nuts Buckwheat Pasta and Vegetables in Homemade Vegetable Broth Harvest Wild Rice Bowl Roasted Cauliflower with Toasted Walnut Topping Veggie-Stuffed Spring Rolls Desserts Coconut Macaroons Almond-Hemp Chocolate Truffles Fresh Berries with Whipped Coconut Cream Appendix A: Pre-Program Four-Day Food/Symptom Journal Appendix B: Twenty-Eight-Day Happy Gut Diet Food/Symptom Journal Appendix C: Recommended Supplements and Brands Appendix D: Resources Appendix E: Gut-Related Medication Side Effects Acknowledgments Notes Index About the Author Credits Copyright About the Publisher FOREWORD Leo Galland, MD Author of The Allergy Solution: The Surprising, Hidden Truth About Why You Are Sick and How to Get Well NEW YORK, NEW YORK T HE MAIN THING YOU want from your digestive tract is that it does its job quietly, without talking back to you. You don’t want to know that it’s there. As Dr. Vincent Pedre explains in Happy Gut, that job is actually much bigger than you’ve ever imagined. Not only is the gastrointestinal system responsible for digesting and absorbing nutrients from food and for excreting waste, it is also the largest organ of your immune system. Over two-thirds of your body’s lymphocytes (the captains of immune function) are found in the lining of the small intestine. From this base they travel throughout your body, sending signals that influence immunity in all other organs. Your gastrointestinal tract has its own nervous system, technically called the Enteric Nervous System (ENS) and affectionately dubbed “The Second Brain” by aficionados. Your ENS has as many nerve cells as your spinal cord and is in constant communication with your first brain, affecting your mood and mental function. Your alimentary canal is also home to about a hundred trillion microbes, which include a thousand different species of bacteria, a few dozen types of yeasts and fungi, an unknown number of viruses, and an occasional worm. Collectively these are called the “gut microbiome.” Understanding how these microbes influence human health and illness has been a major interest of mine for over three decades. In the last decade, microbiome research has blossomed into one of the most-discussed topics in applied science. It’s become clear that gut microbes help us to be human. The implications of that relationship will be at the cutting edge of clinical research for decades to come. Finally, the gastrointestinal tract is an organ of detoxification. Much of this responsibility rests with the liver, but the intestinal lining cells themselves are rich in detoxifying enzymes. The gut and liver work together to remove noxious substances derived from food, your environment, gut microbes, and even the operation of your own metabolism and hormones. These multiple functions of the digestive system interact with each other and with the food you eat to regulate your nutritional state, your metabolic state, your mental state, your weight, your pattern of sleep, your energy, and your susceptibility to illness. Happy Gut is an engaging guide to your most complex organ system, the GI tract, and a gold mine of practical information that allows you to help this system work for you, instead of against you. Dr. Pedre pays special attention to the practical details that allow you to apply his Gut C.A.R.E. Program effectively. If you’re following his advice and wonder, “How do I go about doing this?”, you’ll find that he’s anticipated your question and provided the answer. Just keep reading. Another outstanding feature of Happy Gut is the attention it pays to important topics that don’t receive enough consideration in most self-help books for digestive disorders. These include: • The Gut-Brain Connection. Dr. Pedre explains how gut microbes and gut toxins influence your brain and how your mind affects the function of your gut. The detailed descriptions of mindful eating and yoga for G.I. health are wonderful. • The benefits of stomach acid. He emphasizes the importance of stomach acid for normal digestion and describes the many dangers of acid-suppressing drugs, the third largest-selling drug category in the world. • Prebiotics. Prebiotics are food components that are not digested or absorbed in your GI tract. They travel through your gut supporting the growth of beneficial bacteria. Many people take prebiotic powders as dietary supplements. Dr. Pedre tells you how you can get them from food. • Laboratory testing. Throughout Happy Gut, you’ll find detailed information about laboratory testing that can help you and your doctor identify factors that are creating your symptoms. This knowledge can help you partner more effectively with your personal health care provider. • Food sensitivity. Dr. Pedre starts with a thoughtful discussion of specific foods that should be avoided and why. He then shows you how to listen to the wisdom of your body as you reintroduce foods you’ve removed. Understanding the difference between food sensitivity and food allergy is essential for discovering your optimal diet, which may be different from someone else’s optimal diet. If you want to improve your digestive health, you should read every word in this book.
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