Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage

by Robynne Chutkan

A renowned physician shares her complete 10-day digestive tune-up for women, with important revelations about good gastrointestinal health. 
 
Many so-called cures for women’s bloating and indigestion, from juice cleanses to specialty diets, are based on junk science. For women seeking true relief from that overall feeling of discomfort in any size jeans, Dr. Robynne Chutkan has the perfect plan for feeling light, tight, and bright in ten days. Gutbliss

Just a few small changes in diet, lifestyle, and exercise can make a huge difference in a woman’s digestive health, but the changes have to be the right ones. Going beyond the basics of top sellers such as Wheat Belly , Dr. Chutkan’s Gutbliss empowers women to take control of their gastrointestinal wellness.

Genres: Health, Nonfiction, Self Help, Food, Nutrition, Medical, Science

304 pages, Hardcover

First published October 3, 2013

Reviews

[Sharon · Rating 5 out of 5]

Excellent on explanation of anatomy and physiology. Also, excellent advice for several hard-to-talk-about, but very annoying problems. Her tone is conversational and reassuring. I learned quite a lot about the GI system. I think she did herself a diservice putting the "10 Day Plan" on the cover. Made it sound like a diet book; it is so much more than that.

[Courtney · Rating 3 out of 5]

Well, I found a few things interesting in this book. But unless I want to cut out soy, artificial sweeteners (already avoid these), dairy, gluten, alcohol, and sugar, I can't follow her plan. All of those things at once? I'm not sure what you eat. And if you know me, you know I think gluten free is BS anyway. I learned a few things from this book, mainly that I need to eat even more fiber and that I'd like to eat more dark leafy greens. Otherwise, I'm not sure how helpful the book was, aside from making me feel like I needed to consult my own doctor to figure things out. And for convincing me I have some sort of disorder. Read it if you're interested?

[Monica · Rating 4 out of 5]

I had absolutely no idea I found the gut, intestines, and such so fascinating. Dr. Chutkan is conversational and nice to her reader while explaining our digestive systems. She explains the pitfalls of consuming the usual suspects—sugar, booze, starchy carbs—in a concise & meaningful way. She has easy-to-use tips like: if you go out to eat try brunch or lunch over dinner so you have more active time to digest. She also includes more complex daily plans and recipes for someone interested in healthy eating. Having the 10 day plan as a subtitle on the cover makes it seem this is a diet book, but it truly is not. The 10 day plan is something Dr Chutkan uses herself when she wants to feel healthy. The book does provide a plan—great—but more importantly, it describes how your body and what it consumes functions. I, very unexpectedly to me, really liked this educational and scientific book with pragmatic suggestions.

[Georgianne · Rating 4 out of 5]

I'm 61 years old, a vegan, 5'4" and 120lbs., eat a very healthy diet (but it does include soy & gluten!), and run between 3 and 7 miles every day (unless the weather is bad). Until my current ailment, I haven't been to a doctor in 15 years or more. Normally I can eat anything I want and except for a cold never get sick. But almost 7 weeks ago I developed really bad lower right abdominal pain and two weeks later started to seriously bloat. Agonizing, roll in agony, painful bloating which made the original abdominal pain even worse. I gave up treating myself and went to my PCP who ordered a CT scan, which landed me at a gastroenterologist who said my gallbladder was huge and ordered an ultrasound and a colonoscopy, which also landed me at the gynecologist who ordered a sonogram. I read this book because I have not discovered what's up and didn't get a single suggestion by any of the doctors as to what to do about the pain or bloating. This book was the most helpful. I immediately added a tsp. of psyllium every morning, which got my bowels moving again and decreased the amount of bloating. I added a second "dose" of psyllium this afternoon so we'll see if that helps even further. The abdominal pain is still there, but for that I'm taking some antibacterial tincture I made. I'm not a believer in a gluten free diet -- and my husband makes some outrageously good bread. Besides bread, my husband also makes tofu and tempeh and natto. All soy. And I make seitan, which is all gluten. But if I need to cut back on gluten and/or soy for 10 days to give my stomach a rest, I guess I ought to. 10 days isn't that long. It always amazes me that people are unwilling to follow a diet if it will help their health. Anyway, for me, this book was more helpful than all the doctors I've seen.

[Yelania Nightwalker · Rating 5 out of 5]

Una de las cosas que suelo decirle a mis alumnos cuando vemos cómo funciona el cuerpo humano, es que damos por sentado las funciones que se llevan a cabo dentro de nuestro organismo, que la mayoría de las veces ni pensamos en ellas, ni nos importan. Sin embargo, entre más conocemos cómo funcionamos, mejor podemos cuidarnos y prevenir enfermedades. 

Cuando empecé La buena Digestión, me agradó encontrar la explicación nada aburrida y sí muy interesante de cómo trabaja nuestro tracto digestivo, cómo es en hombres y principalmente, cómo es en las mujeres y la razón de que seamos más propensas a tener enfermedades relacionados con nuestro sistema digestivo.

Sé que con tanta comida chatarra, las prisas, las presiones y los tiempos, es muy complicado mantener una buena alimentación y eso repercute, queramos o no, en cómo trabaja nuestro organismo. Pero con la lectura de este libro me cayeron muchos veintes. Es decir, hay alimentos que considero "sanos" y que los consumo, así que mientras iba leyendo descubrí que muchos de esos productos en realidad no son tan buenos o no los estoy consumiendo de la manera adecuada. Amén de la cantidad irrisoria que tomo de café... pero creo que un montón de mujeres, incluso aquellas que se cuidan mucho, descubrirán que hay algo que están haciendo mal en su dieta. 

Pero, ¿cómo identificar si tengo un problema digestivo? Bueno, la Dra. Chuktan nos explica algunos de los casos que ha atendido en la consulta y que podrían ser un indicador para nosotros de las cosas que andan mal en nuestro organismo, no significa eso que debemos metalizarnos que "tenemos" esos mismos problemas, recordemos que el cerebro es tan extraño y se manifiesta de la forma más rara posible... no obstante, son datos que pueden dar la alarma y recordarnos que no pasa nada si damos una visita a nuestro médico de confianza, a fin de cuentas es mejor prevenir, que lamentar.

Por último, el libro cuenta con un plan de diez días para ir limpiando las tuberías del sistema digestivo, cómo hacer que quede apto para hacer la chamba tan fuerte a la que le sometemos constantemente. Y aquí hay otra cosa que me encantó de este libro. Cuando veo libros con "dietas" o "planes milagro" para bajar, mejorar, desintoxicar, blablablabla... generalmente los desecho porque traen unas dietas imposibles de seguir, por lo caras, inconvenientes o raras que resultan. En este libro se nos da recetas fáciles que nos permitirán ir mejorando nuestra alimentación y empezar a sentirnos mejor. Dicen que "barriga llena, corazón contento"... yo diría: "barriga sana, corazón contento". Así que empezaré con el plan en unos días y ya les contaré qué tal :) 

Y ustedes, ¿qué esperan para desintoxicarse? 

[Zinny · Rating 5 out of 5]

I really enjoyed this book. I have gastroparesis so I appreciated her addressing that so early in the book. It's not really a 10 day plan book. She has 22 chapters packed with scientific information and lifestyle coaching then the last chapter is basically explaining how to tie it all together and encourages you to try it for 10 days. Many things in her book I've heard before from doctors and other stomach health books but she had great insight, a more holistic approach than is the norm and a great way of saying things. It was a motivating book to eat better to feel better. I agree that diet is more important than people realize and her book was chock full of examples of good foods and meals for nourishing your body and poor ones that aggravated or caused disorders. This is a great book for any woman (or man) who wants to improve her digestion, have some background knowledge on stomach disorders (especially if you're seeing the typical gastroenterologist), or just learn about healthy habits.

Edit: She does recommend cutting out certain foods that commonly cause stomach issues during the "10 day plan" (gluten, dairy, sugar which could indicate celiacs, lactose intolerance, or sugar addiction) but she says to reintroduce them slowly so you can see which foods trigger your symptoms. She says 80% adherence is normal as well- she never insists you need to cut standard foods from your diet forever. No ones perfect! I just wanted to mention that since so many reviewers are upset by her recommendations. Any allergist or dietician would say the same things

[Jennifer · Rating 3 out of 5]

Gutbliss addresses how our gut effects our overall health and how what we eat effects our gut. She also discusses common problems of the digestive system and possible causes. I liked Dr. Chutkan's blended approach, considering both medical and natural solutions to problems. I picked this up on a search for a 10 day detox book by another author - because she had several quinoa recipes listed. Who doesn't need more quinoa recipes? I have been comparing both, and while both have good information, I give Gutbliss much higher points for good recipes with reasonable ingredients. In the section on GMO's she has one of the best explanations about the possible long-term effects of GMO corn that I have ever read. This was a surprisingly easy read, considering the topic, although I think there are a few things about my digestive system I could have happily gone on living without knowing. I have tried a couple of the recipes, and they are good. Recommended if you have issues with your digestive system or are looking to eliminate wheat, soy, sugar, and/or dairy from your diet.

[Carolyn · Rating 5 out of 5]

For years I've dealt with mild digestion problems that seem to amp up following the birth of child #3. Finally spoke to my doctor about it two years ago and she suggested an over the counter remedy to treat the symptoms. It helped, but all the while I'm wondering, "shouldn't I be addressing the problem instead of the symptoms?" I so wish I could see this doctor in person. She is relentless in finding the cause of a patient's problems which I really appreciate. Most doctors hand you a script, send you out the door, and wish you best of luck.

Like many other reviewers mentioned, the title is misleading. The 10-day plan takes up very few pages near the end of the book. It should be titled: Gutbliss: every possible cause of bloating discussed at length.

So, I'm going off the OTC med and following some of her suggestions. We'll see what happens . . .

[Amy · Rating 3 out of 5]

Some advice is sound, but some of the advice is, to me anyways, a little questionable. She recommends psyllium husk fibre so often I wonder if a brand paid her for it, and she's very much about going totally one way. NO alcohol, NO gluten No this or that... I'd be much more likely to take the advice of someone who promotes moderation... a little alcohol or gluten is not going to be the end of the world, and in other studies has proven somewhat beneficial. I'm always wary of people recommending a complete disregard for certain foods or groups... and the author definitely suggests completely cutting out some foods and because of that I remain skeptical.

[Ann Bailey · Rating 5 out of 5]

This book was absolutely amazing. I have read and researched a lot about this stuff but have never been so educated like this. This book was my wake up call that I need to start taking care of myself. Much respect and appreciation to Dr. Chutkan for her easy to understand, empowering, and inspirational tips, tricks, and advice through this book. I am so excited to try out the 10 day plan and the other tips to see if I can start feeling better.

[Jasmine · Rating 4 out of 5]

This book helped me to resolve regularity issues I've been having. I have been taking fiber and probiotics for years, but still struggled. Chutkan had a section in her book that talked about good bathroom habits and the importance of listening to your body (rather than unconsciously ignoring and holding). It was unexpected that simply changing my bathroom habits could help that much.

I also like her recipe section in the back. Her Red Velvet Smoothie recipe is really good!

[Jaci · Rating 4 out of 5]

Lots of information about digestion. If one gives up alcohol, caffeine, sugar, and gluten, eats well and exercises, one will feel better. Hmmm. I might try it if I were to end up looking like Dr. Chutkan.

[LeeTravelGoddess · Rating 5 out of 5]

WONDERFUL BOOK ON ALL THINGS GUT!!! It’s a tops and I’ll add it in my rotation 💚💚💚

[Erin · Rating 4 out of 5]

I was referred this by a friend and co-worker, and automatically I gave Chutkan more credence because she's a GI writing about GI issues, and so many books about the gut are not written by doctors (not that being a doctor makes you an expert--in fact I think many of our doctor brethren are unaware of or uninterested in how diet affects GI issues, which to me is a tragic failing in the medical community), so that gave me respect for her. I've read a lot of books like these, but this one was pretty straightforward and she included some things I hadn't read in other books. She has a funny but memorable acronym for foods to avoid: SAD GAS - sugar, alcohol, dairy, gluten, artificial sweeteners and soy (I think...if I remembered that correctly without referring to the book, the acronym did its work!) While those seem simple as a list of inflammatory foods, I still eat them occasionally (and know I probably shouldn't), and this is a pretty easy way to remember to avoid them (I've been avoiding gluten for the last week, and I'm going to stick with that, but I need to bump up my "foods to avoid" a bit to start feeling better). I thought her advice was practical and helpful, and I'd definitely recommend this to others with GI issues, especially IBD-related. I probably need to skim it a second time just so all this stuff sinks in!

Note: as with any book like this, it's fairly generic. I spent money to get a food allergy panel done, and learned a variety of things about my body that it doesn't like, which includes eggs, bananas and legumes (all considered "healthy foods") that I'm not supposed to eat for 3 months. She includes all of them in her sample 10-day diet plan at the end of the book. Obviously they're good for some people, but not for all, including those with autoimmune disorders like IBD. So yeah, take every book like this with a grain of salt, but still, it's a good start.

[Brieanna · Rating 4 out of 5]

This book was very practical. There are many case studies mentioned. In each chapter, there is a box outlined that describes what you can do if you have a particular ailment (i.e. hormones, dysbiosis, gluten intolerance), and each different chapter points towards the same thing: eating healthy, organic food that has been properly washed and produced. I commend this doctor for being so open to homeopathic and nutritional treatments. It is sad but many of our doctors are not trained in nutrition, or what prescriptions are doing to other parts of your body (such as your stomach), many of them are trained to treat symptoms not prevent disease. All of her information in regards to nutrition appears to be completely self taught. Which I commend. It is terrible that we live in a society that dismisses the foundational health principals (such as a healthy diet) to being quakery. We don't need prescriptions for everything. We just need to honor our bodies more and even more important, learn more so that we can educate our children.

[Beth · Rating 4 out of 5]

I think the subtitle of this book is a tad misleading. Yes, Chutkan does have a ten-day plan, but that is not what takes up most of this book. Chutkan goes into a great deal of explanation about the physiology of the digestive system, namely how a woman's digestive system is different than a man's and why bloating is often more of an issue for us. She also talks a lot about topics that most people normally consider taboo with conversational ease. For that I give her kudos. I'm working up the courage to try the ten day plan since it cuts out gluten, sugar, and dairy, but I think it will be worth trying just to see how I feel since digestive issues have always been a part of my life.

[Dawn · Rating 4 out of 5]

This book began with a few gruesome clinical stories about the gut than I was prepared to read about. The author offers some of the same straight forward dietary principles put forth my Michael Pollan. Describing the stomach and skin as nets to protect us from toxins put a real emphasis on wellness and maintenance for diet and skin care. She criticized our current practices of waiting to discover a problem via colonoscopies before ever approaching the problem. Includes great recipes /meal planning and unapologetic recipes for the perfect bowel. lol.

[Kris Patrick · Rating 4 out of 5]

I want to be her patient! Who wants to roadtrip with me to Georgetown? :) We need more doctors with her common sense! Her quote: "...it is worth seriously considering whether the food you're eating could be contributing to your digestive problems--a notion that seems intuitive to me as a gastroenterologist but is still not accepted by many in the medical community." I've seen a GI dr off and on for years and it infuriates me that they not one of these three men would/will even consider diet as a contributing factor.

[Lily Mansfield · Rating 4 out of 5]

The title is a bit of a misnomer. This isn't some trendy new diet fad to "banish bloat" and "look younger!" But that's a good thing. This well-written book covers many gut problems and offers excellent information in how to work with one's healthcare providers to get results.

I found much of the information fascinating. The author delves into quite a bit of anatomy and physiology. But I am an admitted nerd regarding the human body.

If you have any questions or concerns regarding your own digestive tract, this is a must-read.

[Sarah White · Rating 4 out of 5]

This is a pop science book that really does have some helpful information about the potential problems of the gut and what might be causing them. Just don't think of it as a diet book, and don't expect to want to follow the plan unless you're really serious about making big dietary changes.

The author says her changes are "easy" but then goes on to recommend eliminating gluten, dairy, sugar, artificial sweeteners and more for 10 days. I don't know who would think that would be easy, even after they've done it and seen positive changes.

[Jodi · Rating 4 out of 5]

This book is easy to read and chalk full of information and limited stories. It would have made my life exceptionally easier a few years ago.

All good information except that she hasn't adopted the need for good fats to her diet recommendations in this book. For simplicities sake, she is correct, the fat in the SAD is not good for you. However it would be good to talk about essential fat ;-)

I recommend this book to anyone age 40+ not just women (she states that this informative book is for men too)!

[Gabrielle Schaefer · Rating 5 out of 5]

Excellent book!

Dr. Chutkan definitely knows what she's talking about. She explains the how's and why's for the foods and drinks she recommends. It isn't a crazy or weird diet that's supposed to magically make you look like a Barbie (or Ken) doll. It's simple, realistic, and easy to do. It won't cost a fortune and the foods are easy to find anywhere. The main thing is to stop the pain and bloating, but, in addition, you will slim down some. And if you exercise too, you're going to look and feel better than you have in years! Go for it! You can do it!

[Sharon · Rating 4 out of 5]

I thought there was a lot of useful information here for people who experience gastric issues. The author is quite detailled (and rather graphic), so I don't recommend picking this up during meal times. She includes an eating plan, which can be a bit confusing. She lists menus for 10-days (3 meals and 2 snacks), and has some menus, but otherwise there are no portion amounts. I thought she reached a good balance between Western medicina and alternative ideas.

[Alexandra · Rating 4 out of 5]

I heard the author speak at an online conference and really liked her style and her approach. The book has a good bit of information about the micro biome but not as much as I hoped. Instead it focuses more on gut-specific problems, identifying and fixing them.
In my current reading I am more interested in the effects of the gut and the microbiome on other parts and aspects of health and the body.

[Kay Vanatta · Rating 4 out of 5]

Well written and easy to follow, much is a repeat of what I read in her other book - The Microbiome Solution. I like the author's approach... and appreciate her efforts to help solve health issues with diet. As an older reader with digestive issues and "nothing wrong", I am always on the lookout for things I can do to feel better! If self-help with diet is one of the things you like to read about - I'd recommend this one.

[Esther B · Rating 5 out of 5]

Full of scientific studies written in an easy to understand way. Includes real life examples and really pushes that food is medicine, we are what we eat, and we are in charge of our own health and can take control of many of our medical issues by modifying our diets. Very informative and includes recipes from Dr. Chutkan herself. I've already recommended it to many of my friends that experience gut issues.

[Cathy · Rating 5 out of 5]

Dr. Chutkan has made a guide to understanding your gut. If you're someone like me who has had mystery abdominal pain, has been to countless specialists, and has tried different diets with no relief, this book could be very helpful. I now feel like I understand exactly how the food I eat is affecting my body. This book is for anyone who wants to better understand the inner workings of their body.

[Sheila · Rating 4 out of 5]

This read is much more than a 10-day plan! It's a good read of just how your body and particularly how your digestive system works - and how it can affect you and your appearance. Getting it right is where the 'plan' comes in - she includes recipes as well. I found it an enjoyable as well as informative read.

[Deb · Rating 4 out of 5]

Easy to read, well written book about belly issues. But instead of clarifying anything for me, I now feel like I have every condition she discussed.
Especially interesting: "Rosacea has been linked to inflammation and bacterial imbalance in the gut..."
I'd love to have an office visit with Dr. Chutkan.

[Shirley · Rating 5 out of 5]

I thought this was a very thorough book written by a gastroenterologist. She has good information, good reasoning, as well as a game plan and options for how the reader can make changes in her own life. A lot of info compiled into one usable place and enjoyable to read. I got this from the library and after reading it, ordered my own copy to actually use long-term.