Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS

by Kate Scarlata, Megan Riehl, William D. Chey (Foreword)

A groundbreaking, holistic approach for treating and thriving with IBS exploring the gut-brain connection―from two renowned experts.If you are one of the 45 million Americans with IBS, you know it's a tricky disease―hard to diagnose, and miserable to live with. Now, GI psychologist Dr. Megan Riehl and GI expert, registered dietitian Kate Scarlata provide a comprehensive, holistic approach to IBS in Mind Your Gut, sharing valuable information gut, brain, and food connectionStress overload and its heavy impact on IBSEasy to implement, symptom-specific interventionsNutrition remedies to calm your belly and maximize your gut healthMaking healthy food choices in a food-fear and weight-obsessed cultureIBS mimickers and when to re-examine your symptoms with your doctor
Offering everything from science-based interventions, targeted mind-gut behavioral strategies (such as body relaxation methods and stress management skills), as well as delicious gut-soothing recipes and nutrition tips, Mind Your Gut combines diet and behavioral interventions for a full toolbox of therapeutic options for your IBS. 

Genres: Nonfiction, Health, Self Help, Science, Medicine, Medical

384 pages, Hardcover

Published March 5, 2024

Reviews

[Reader · Rating 5 out of 5]

As a young neurogastroenterologist specializing in IBS, this book will become essential in my practice to educate and empower my patients. Thoughtfully written and grounded in cutting edge science, these IBS leaders have created a comprehensive yet easy to read guide towards practical management of IBS.

In a world where misinformation abounds, this book claps back with science and digestible “gut game changers” to transform patients’ battle of the bowels into wellness victories.

[Linda · Rating 5 out of 5]

I’ve read a lot of books about IBS and gut problems, which I’ve had since I was young. It’s quite the struggle. Some books help, others not so much but this one, this one is life changing! I enjoyed the audio version so much I ordered a print copy! Definitely recommended for anyone who struggles with IBS and gut health.

[Erica Baker DeWeber · Rating 4 out of 5]

Great read for anyone with IBS!

[Rachel · Rating 4 out of 5]

Well, I did say I wanted to read more non fiction

[AnnieM · Rating 4 out of 5]

This is the first book I have read of its kind and I found it extremely informative and well-rounded. First of all, I do have symptoms of IBS yet I also have IBD and they wisely suggest you seek out medical advice because the difference is important. I manage my IBD through medicine and annual colonoscopies. But I also have what I call a "nervous belly" - meaning whenever I feel stress or anxiety I feel it in my stomach. Their tips and techniques for stress reduction are absolutely fantastic and helpful. In particular, tips like making a list of concerns/solutions before bed (if waking up in the middle of the night with anxious thoughts is an issue) and "controllable" vs. "uncontrollable" stress exercise. They also cover the FODMAP diet - they spell it out in the book - but basically it's a certain group of sugars and fibers that can trigger GI distress. There are even recipes at the end of the book. And as a bonus they give tips on coping with the much dreaded colonoscopy prep - and I gained some new ideas to get through it!

Thank you to Netgalley and Hachette Books for an ARC and I left this review voluntarily.

[Diane Hernandez · Rating 3 out of 5]

Mind Your Gut is a deep dive into IBS and other gut busting chronic illnesses.

I learned some new facts from this book despite having read quite a few books previously about gut issues. There is some interesting information here. Unfortunately, there are few concrete solutions other than advice to see your doctor for tests and, in some cases, medicine. I don’t blame the book. IBS is a shape-shifting disease that manifests differently in different people making it impossible to generalize advice.

Be aware that 40% of the book is appendices and resources. Within the first appendix, comprising 27% of the book, are recipes. That would be great if the recipes had photos or nutritional information, you know, like a cookbook. The other appendix is how to prep for a colonoscopy. Both seem there more to fit a page count than to be really relevant to the rest of the book.

Overall, I think Mind Your Gut is perfect for someone unfamiliar with gut disease literature. For more informed readers, much of this may seem familiar with a few gems thrown in here and there. 3 stars.

Thanks to Hachette Go and NetGalley for a digital review copy of the book.

[Olive Mason · Rating 4 out of 5]

This is a great book for anyone suffering with IBS to read. I felt like I knew everything there was to know about IBS, because its a mysterious illness that no professionals seem to give a shit about due to the fact that “nothing is wrong”. I thought all we know about IBS is all about low FODMAP diet, mindfulness, meditation and CBT and when I picked this up from the library I fully expected to read the same things I’ve read hundreds of times, but no!

The first section of the book (Chapters 1 & 2) focuses on the science behind digestive issues - how there is a myriad of things that are not quite right in the guts of sufferers of IBS, and they are physiological - not just in the mind. The book inspired me to do my own research and I found myself falling down internet holes of scientific studies about the bodily processes that interested me the most, gathering information and thinking about ways to supplement for certain GI issues based on the bodily systems that can be disrupted. Something I really appreciated about this section was that it gave me hope. It included a lot of science and a lot of explanations, and although we do not yet have the actual hard and fast answers to easily help people alleviate their IBS symptoms, this book shows that are ARE making slow progress. More scientific research was included in chapter 8 around the gut microbiome too.

Another major component of managing IBS is, unfortunately the psychological side. The changing of negative thoughts and stress management. This is where the meditation, yoga, breath work and relaxation comes in. I must admit, these chapters (3&4) were harder for me to digest as I’ve heard it all before and this feels almost impossible to implement - if we could, none of us would have IBS would we? Just be more calm, relaxed and mindful… Nonetheless it was written in a very positive way and included plenty of examples and different techniques to implement to find which ones work best for you.

Chapters 5&6 focus on nutrition have have extremely detailed FODMAP protocols. This section is not for me, however I did appreciate that the book lays out that dietary restriction in this way is not for everyone eg. those who suffer more from the effects of stress rather than food, and those with eating disorder history. This is not usually considered by practitioners when prescribing people with an insanely restricted diet.

Chapter 7 touched on disordered eating - what it is, common pitfalls and how to get help. Again, not for me, nothing revolutionary that I didn’t know, but good to include it for those who maybe didn’t realise that their eating may have become disordered.

And the back of the book is full of resources. Really well worth a read.

[Ana · Rating 5 out of 5]

Great read. Informative and thorough. Details on dietary changes, how to implement low fodmap + guide on how to reintroduce foods. Good overview of testing and other conditions that may cause similar symptoms. Appreciated the advice on meds and supplements. Non diet and realistic.

[Connie]

#GoodreadsGiveaway

[Sara Oliver · Rating 3 out of 5]

Read for continuing education as an RD in the GI space. Love the advocacy given to patients and agency to control what is within control. Not “sexy” or “glam” ways to talk about what plagues a lot of people but cuts through a lot of snake juice about the supplement industry and diet culture. Also loved the take on pf disordered eating in GI space, so needed and glad they tackled it.

Data and doing the healthful unexciting things doesn’t make for exactly a page turner but I do like the nuanced approach especially to FODMAP diet strategies and sample menus that allow for every scenario to meet patients where they’re at, regardless of life stage or journey

[Feliz Luna]

I don’t really know how to rate this book because I didn’t get to experience it in its entirety. I listened to the audiobook on an app that didn’t provide the supplemental PDF that lists resources, recipes, specific information, etc. It would be nice if they just read everything on an audiobook. The reader can always skip if they don’t want to hear that section.

[Marci · Rating 5 out of 5]

As a clinician I am so thrilled this book exists. It is comprehensive but manageable and filled with so much practical and actionable advice. The authors truly focus on a multi-faceted approach and highlight the importance of keeping as liberal of a diet as possible. I can’t imagine there being a better book on IBS out there.

[Alanna · Rating 1 out of 5]

DNF @ 43%. I really wanted to learn something new about IBS, so I kept pushing through this book. But I finally decided, I couldn’t waste anymore time. The advice was basic and obvious. I struggled to stay engaged and I learned nothing.

[Kathy · Rating 3 out of 5]

IBS affects 45 million Americans; it's also a tricky disease–hard to diagnose, miserable to live with. With the advent of the low FODMAP diet, nutrition is one of the primary treatments--but most folks don't know how to connect the dots between our brain and our gut health. Enter world‑renowned digestive health specialist and registered dietitian Kate Scarlata, and prominent GI psychologist Dr. Megan Riehl; their new book provides a comprehensive, holistic approach to IBS. Mind Your Gut shares valuable information
Offering everything from science‑based interventions, targeted mind‑gut behavioral strategies (such as body relaxation methods and stress management skills), as well as delicious gut-soothing recipes and nutrition tips, Mind Your Gut combines diet and behavioral interventions for a full toolbox of therapeutic options for your IBS.

[Emily Christian · Rating 5 out of 5]

Thank you to NetGalley, Hachette Books, and the authors for giving me an eARC of Mind Your Gut in exchange for my honest review.

This book is super helpful for anyone with digestive issues or IBS in general. As someone with IBS, I learned so much about IBS as a whole and different strategies to manage it. This book was made to be easy to read and understand, which is key with this kind of book. While some of the concepts I had a lot of prior knowledge, other aspects I knew nothing about. Despite this, by the time I finished the book, I felt like I had a good foundation of knowledge in all the different concepts that were introduced. When this book is published I do plan on purchasing my own copy so I can reference different sections as needed in the future.

[Christina · Rating 5 out of 5]

This book is a helpful, patient-centered addition to the GI literature. What I appreciated most was the level of detail on topics that I was already somewhat familiar with. Rather than just touching on topics like the gut microbiome or relaxation strategies, the authors take the time to discuss these in-depth. Each chapter incorporates action steps and rationale for those action steps. This is a helpful resource that I can see myself going back to over and over again.

[Tiana Kohls · Rating 5 out of 5]

As a health care provider working in Gastroenterology, this is a HUGE game changer for patients and I can’t wait to share it with others! So many helpful tips, tricks and resources and easy to read information backed by science and research that empowers people to take charge of their own health. I really appreciated the different perspectives as they are crucial to understanding and treating IBS from a diet and mental health perspective. I will definitely be using this in clinical practice!

[Nadia Vriendt · Rating 4 out of 5]

Interesting read. Has lots of strategies to manage, and hopefully mitigate, IBS symptoms. I liked that they were sorted by type of symptom at the end of the book.
Some parts I wished they'd dived deeper into, e.g. how to differentiate between IBS and possible other underlying illness, though I suppose if doctors struggle with that it's even harder for leomen...

[Emily Braaten · Rating 5 out of 5]

For people living with IBS, this is a thorough guide to what medical science has to offer in terms of managing symptoms and not living under the thumb of unpredictable bowel patterns. It covers GI psychology, diet, medications/supplements and other aspects of the condition. Highly recommended for anyone wanting to better understand this complex condition.

[Jonathan Moore · Rating 2 out of 5]

I'll admit I didn't finish the book - while the content was of interest, the depth of some of the information focused more on meditation and reducing anxiety vs diet related science - and while I am no stranger to meditation and overall somatic experiencing, this wasn't the sort of advice I needed; it was written from the perspective of someone who's never meditated in their lives.

[Kacy Steiger · Rating 5 out of 5]

I wish I had found this book sooner!!! A good chunk of what is discussed are I recently learned about too through finally getting recommended a GI therapist but this provides if anything better detailed and a source to refer back to. would have saved me so much time and I feel put me on the path towards ‘recovery’ sooner in life too. The mind gut connection is an incredible thing

[Avery Schaeffer · Rating 4 out of 5]

I loved having all of the information about IBS all in one place. The multidisciplinary approach was very helpful because IBS is not the same for everyone! The resources provided were plentiful and useful!

[Brett Ully · Rating 4 out of 5]

As someone who has friends and loved ones affected by IBS this was a great book to gain understanding of the topic and be able to share more empathy with them. Definitely worth checking out. The breathing technique can work for anyone experiencing gut sensitivity.

[Rebecca · Rating 4 out of 5]

Informative read with lots of ideas for different diets and foods to try to manage IBS.

[Amberli · Rating 5 out of 5]

So much good information and so many resources.

[Lori · Rating 3 out of 5]

Interesting theories & information for IBS sufferers

[Jan · Rating 4 out of 5]

This is one of the most thorough books on IBS that I have found. It is also one of the first to cover IBS-C and IBS-D separately and extensively.

[n · Rating 4 out of 5]

For my IBS peeps out there. Nice whole body approach to dealing with IBS.

[Emily · Rating 5 out of 5]

Read this mostly for work - really great guide for medical, dietary & psychological interventions for GI symptoms

[aphrodite · Rating 4 out of 5]

trop mignon avec plein de banger tips n tricks. slightly repetitive selon les sections mais overall great find