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The Gut-Brain Paradox
Dr. Steven R. Gundry, the New York Times bestselling author of the groundbreaking Plant Paradox series, shares compelling evidence that our gut microbiome is driving our thoughts, feelings, behaviors, and our mental, emotional, and neuronal health—and shows us how to heal our microbiomes to take back control of our minds.
In his previous bestselling books, Steven R. Gundry taught readers how to reverse disease and improve health and well-being by preventing and repairing leaky gut. In The Gut-Brain Paradox, he delves even more deeply into the mysterious and long misunderstood world of the human microbiome. Here Dr. Gundry uncovers the complex and multifaceted ways in which our microbes are controlling the health and functioning of our brains, and how the gut-brain connection is made long before we are even born.
The Gut-Brain Paradox shines a fascinating light on how the one-two punch of leaky gut and gut dysbiosis, together driven by western diets, overuse of antibiotics and other medications, and environmental toxins allow pathogenic bacteria to take over. These “bad bugs” cause inflammation and hijack the intricate messaging systems that run from the gut to the brain, setting the stage for neurological changes, brain fog, neurodegeneration, mental health issues, personality alterations, and even addiction.
However, these changes are reversible. Featuring the latest science, easy-to-follow recipes, and supplement guides, The Gut-Brain Paradox shows us how to eat to restore not only our inner balance, but our mental energy and well-being, too.
In his previous bestselling books, Steven R. Gundry taught readers how to reverse disease and improve health and well-being by preventing and repairing leaky gut. In The Gut-Brain Paradox, he delves even more deeply into the mysterious and long misunderstood world of the human microbiome. Here Dr. Gundry uncovers the complex and multifaceted ways in which our microbes are controlling the health and functioning of our brains, and how the gut-brain connection is made long before we are even born.
The Gut-Brain Paradox shines a fascinating light on how the one-two punch of leaky gut and gut dysbiosis, together driven by western diets, overuse of antibiotics and other medications, and environmental toxins allow pathogenic bacteria to take over. These “bad bugs” cause inflammation and hijack the intricate messaging systems that run from the gut to the brain, setting the stage for neurological changes, brain fog, neurodegeneration, mental health issues, personality alterations, and even addiction.
However, these changes are reversible. Featuring the latest science, easy-to-follow recipes, and supplement guides, The Gut-Brain Paradox shows us how to eat to restore not only our inner balance, but our mental energy and well-being, too.
272 pages, Hardcover
Published April 15, 2025
108 people are currently reading
4197 people want to read
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Displaying 1 - 30 of 76 reviews
September 4, 2025
I really do not comprehend why this book's ratings are so low. I honestly feel like people are resistant to changes they can make to take charge and be accountable for their own health, and this seems to trigger something deep within them. This book was a powerhouse of information, and whether or not you agree with every single thing the author stated, you could still come away with a wealth of knowledge that you could apply to your life. For example, I don't necessarily agree with the author pushing a low-protein diet..this simply does not work for all, and is the reason I went back to eating meat after 20 years as a vegetarian. But I simply passed those sentences on with a grain of salt and continued to absorb other information like a sponge.
April 24, 2025
As someone who has struggled with tummy issues since childhood, I'm always on the lookout for anything that may help. Recently, the only thing that stops the shooting pains I my tummy is a swig of Tussin(otc cough syrup).
Why?
I'm not completely sure, but it seems to involve the acids in my stomach.
All that to say that I went into this book with an open mind.
Unfortunately, despite having some good suggestions, this book isn't something I feel comfortable recommending. I dont know anything about the author Dr.Steven Gundry, but he gives Robert F Kennedy Jr. vibes. And that's a nope for me.
So, I guess my quest for a tummy cure continues.
Why?
I'm not completely sure, but it seems to involve the acids in my stomach.
All that to say that I went into this book with an open mind.
Unfortunately, despite having some good suggestions, this book isn't something I feel comfortable recommending. I dont know anything about the author Dr.Steven Gundry, but he gives Robert F Kennedy Jr. vibes. And that's a nope for me.
So, I guess my quest for a tummy cure continues.
August 17, 2025
I cannot, in good conscience, recommend this book. I picked this up as an audiobook from the library without looking into who the author is. It was only later that I Googled him and found out that the scientific world calls him a quack. I still went into this with an open mind, as research on gut microbiome has only just taken off in the last decade.
My background in biomedical sciences made this book easy for me to understand, but the meat of it is heavy in scientific information, which will not be as accessible to laypeople. I found the narrator irritating with an arrogant tone. The book goes like this: “x and y creates z which causes leaky gut. And who’s to blame? Aha! Our gut buddies.”
Because I only have the audiobook version, I am unable to look into the claims he has made and the evidence cited. However, given that his previous books cites some studies that disproves exactly what he purportedly claims, it is difficult to determine what is true and what isn’t. He did get quite a bit right on physiology, microbiology and immunology.
He is also right in saying that the gut microbiome plays a pivotal role in our health and mental health, and what we eat affects us more than we realise. He is also right that doctors and pharmacists do not always have the understanding of how medicines affect our gut microbiome. But the diet he proposes at the end of the book is very limiting and unsustainable, and he only has his anecdotal claims to back it up instead of any published case studies.
So take caution if you want to implement anything the book suggests. I, for one, will never give up my fruit and veggies but am more than happy to have fermented foods everyday.
My background in biomedical sciences made this book easy for me to understand, but the meat of it is heavy in scientific information, which will not be as accessible to laypeople. I found the narrator irritating with an arrogant tone. The book goes like this: “x and y creates z which causes leaky gut. And who’s to blame? Aha! Our gut buddies.”
Because I only have the audiobook version, I am unable to look into the claims he has made and the evidence cited. However, given that his previous books cites some studies that disproves exactly what he purportedly claims, it is difficult to determine what is true and what isn’t. He did get quite a bit right on physiology, microbiology and immunology.
He is also right in saying that the gut microbiome plays a pivotal role in our health and mental health, and what we eat affects us more than we realise. He is also right that doctors and pharmacists do not always have the understanding of how medicines affect our gut microbiome. But the diet he proposes at the end of the book is very limiting and unsustainable, and he only has his anecdotal claims to back it up instead of any published case studies.
So take caution if you want to implement anything the book suggests. I, for one, will never give up my fruit and veggies but am more than happy to have fermented foods everyday.
May 1, 2025
Basically, your microbiome (did I know what that was before reading this? not really!) affects everything and I mean eeeeeeverything about your body. Unfortunately, it’s pretty much impossible to eat this guy’s recommended diet unless you are a homesteader and have no need for the modern American grocery store. Do I think this has some good points? Yes. Do I regret reading it because now I think I’m giving myself a deadly disease by eating Kellogg’s Special K with Strawberries for breakfast? Also yes. Reader, beware!
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June 15, 2025"The Gut-Brain Paradox" by Dr. Steven R. Gundry offers a groundbreaking exploration of how the gut microbiome—a vast ecosystem of bacteria residing primarily in our digestive tract—exerts profound influence over our brain function, mental health, and overall well-being. While conventional science has long attributed mood, cognition, and emotional stability to factors like brain chemistry, genetics, or lifestyle, Gundry argues that a much deeper and more fundamental force is at play: the relationship between our gut microbes and the brain. This internal microbial world does much more than process food; it quietly but powerfully affects how we think, feel, and behave.
According to Gundry, more than half the cells in our body are not human, but microbial, and a majority of these live in the gut. These microbes interact with nearly every major system in the body, especially the nervous system. One of the most important links between the gut and brain is the vagus nerve, which transmits far more information from the gut to the brain than the other way around. Gut microbes generate postbiotics—chemical messengers produced during digestion that resemble neurotransmitters such as serotonin, dopamine, and GABA. These substances influence mood, mental energy, stress response, and emotional balance. When the gut’s microbial community is in harmony, these compounds help support mental clarity and stable moods. But when the microbiome is thrown off by factors like poor diet, antibiotics, or chronic stress, these signals change in ways that can disrupt brain function and emotional health.
One particularly striking idea in the book is that hunger, cravings, and even food preferences may be influenced not by the body’s needs, but by the microbes' desires. Different bacterial species thrive on different nutrients, and some become dominant when their preferred foods—often sugar and processed fats—are consumed regularly. These bacteria can send signals that increase appetite, reduce feelings of fullness, and stimulate the brain’s reward system to encourage the consumption of the very foods that help them multiply. This hijacking of the body’s hunger and satiety signals makes resisting unhealthy foods far more difficult and helps explain why some people struggle with uncontrollable cravings or feel unsatisfied after meals.
Gundry emphasizes that this microbial manipulation isn’t just speculative—it has been observed in both human and animal studies. For example, transferring gut bacteria from overweight individuals to lean subjects can result in increased hunger and weight gain in the latter. This suggests that metabolic disorders are not just a matter of willpower or diet but are influenced by the microbial signals that control behavior from the inside out. Understanding these influences makes it clear why traditional approaches to weight loss often fail, and why gut health must be addressed for lasting change.
Beyond cravings and appetite, the book delves into how small amounts of bacterial toxins—especially a compound called lipopolysaccharide (LPS)—can cause long-term inflammation and neurological changes. LPS is found on the outer membrane of certain bacteria and, when it leaks into the bloodstream, triggers a subtle immune response. This chronic, low-level inflammation can eventually affect the brain, activating immune cells called microglia that are responsible for cleaning up waste in the central nervous system. When overstimulated, these cells begin to interfere with neuron function, contributing to fatigue, brain fog, irritability, and, over time, the risk of serious neurodegenerative diseases.
Interestingly, not all bacterial exposure is harmful. Small, consistent exposure to microbial compounds—like those found in fermented foods or high-fiber diets—can help train the immune system to respond appropriately, reducing the likelihood of chronic inflammation. Traditional diets rich in legumes, roughage, and natural fermentation provide a healthy balance of microbial stimuli, helping to regulate both immune and brain function. This challenges the modern fear of bacteria and suggests that incorporating more traditional food practices can have profound mental and physical health benefits.
Gundry also explores how addiction may be driven in part by the microbiome. Some microbes can actually metabolize substances like alcohol, opioids, and nicotine, and they benefit when the host consumes more of these substances. As these bacteria thrive, they send chemical signals to the brain that reinforce substance-seeking behavior, creating a feedback loop where the host craves more of what the microbes need. Studies have shown that altering the gut bacteria in animals can significantly change their likelihood of developing addictive behaviors. Even human studies support this link, associating dysbiosis—an unhealthy microbial balance—with increased impulsivity, anxiety, and loss of control, all traits common in addiction. This insight shifts our understanding of addiction from a purely psychological condition to one also rooted in biology and microbial influence.
Mental health conditions like anxiety, depression, and eating disorders are also closely linked to the microbiome. People diagnosed with mood disorders often show a lack of microbial diversity and a rise in pro-inflammatory bacteria. This shift results in leaky gut syndrome, which allows toxins to enter the bloodstream and trigger immune responses that affect the brain. Certain beneficial microbes that produce anti-inflammatory compounds are frequently absent in individuals with these conditions, further exacerbating the problem. The microbiome also affects neurotransmitter levels directly. An imbalance in gut bacteria can lead to abnormal serotonin, dopamine, or GABA levels, resulting in symptoms of anxiety or depression. In eating disorders, the cyclical behaviors of bingeing and starvation cause massive shifts in gut bacteria, which then reinforce the very behaviors that created them. These patterns illustrate the deep biological underpinnings of mental illness and highlight the importance of gut health in treatment.
Finally, the book makes a strong case for the microbiome’s role in brain aging and degenerative diseases like Alzheimer’s and Parkinson’s. As people age, microbial diversity tends to decline, while inflammation-promoting species gain ground. This change weakens the integrity of the gut lining, allowing more toxins and bacterial fragments into the bloodstream, which in turn provoke immune responses in the brain. Over time, this chronic neuroinflammation damages neurons and interferes with the brain’s ability to repair itself. Additionally, gut microbes produce proteins known as bacterial amyloids, which are structurally similar to the amyloid plaques found in Alzheimer’s disease. This may confuse the body’s defense mechanisms and speed up neurodegenerative processes. However, diets rich in fiber, antioxidants, and polyphenols appear to reverse some of these effects, supporting the growth of beneficial bacteria that help keep inflammation in check and protect brain health.
In conclusion, "The Gut-Brain Paradox" reframes our understanding of mental and neurological health by focusing on the often-overlooked role of the gut microbiome. Far from being a passive digestive system, the gut actively shapes how we think, feel, and behave. Cravings, moods, cognitive function, addiction, and even aging are all deeply tied to the microbial signals coming from the gut. Dr. Gundry's message is clear: to enhance emotional resilience, mental clarity, and long-term brain health, we must prioritize gut health. This paradigm shift opens new possibilities for prevention and treatment of some of the most stubborn and complex conditions affecting the mind and body today.
According to Gundry, more than half the cells in our body are not human, but microbial, and a majority of these live in the gut. These microbes interact with nearly every major system in the body, especially the nervous system. One of the most important links between the gut and brain is the vagus nerve, which transmits far more information from the gut to the brain than the other way around. Gut microbes generate postbiotics—chemical messengers produced during digestion that resemble neurotransmitters such as serotonin, dopamine, and GABA. These substances influence mood, mental energy, stress response, and emotional balance. When the gut’s microbial community is in harmony, these compounds help support mental clarity and stable moods. But when the microbiome is thrown off by factors like poor diet, antibiotics, or chronic stress, these signals change in ways that can disrupt brain function and emotional health.
One particularly striking idea in the book is that hunger, cravings, and even food preferences may be influenced not by the body’s needs, but by the microbes' desires. Different bacterial species thrive on different nutrients, and some become dominant when their preferred foods—often sugar and processed fats—are consumed regularly. These bacteria can send signals that increase appetite, reduce feelings of fullness, and stimulate the brain’s reward system to encourage the consumption of the very foods that help them multiply. This hijacking of the body’s hunger and satiety signals makes resisting unhealthy foods far more difficult and helps explain why some people struggle with uncontrollable cravings or feel unsatisfied after meals.
Gundry emphasizes that this microbial manipulation isn’t just speculative—it has been observed in both human and animal studies. For example, transferring gut bacteria from overweight individuals to lean subjects can result in increased hunger and weight gain in the latter. This suggests that metabolic disorders are not just a matter of willpower or diet but are influenced by the microbial signals that control behavior from the inside out. Understanding these influences makes it clear why traditional approaches to weight loss often fail, and why gut health must be addressed for lasting change.
Beyond cravings and appetite, the book delves into how small amounts of bacterial toxins—especially a compound called lipopolysaccharide (LPS)—can cause long-term inflammation and neurological changes. LPS is found on the outer membrane of certain bacteria and, when it leaks into the bloodstream, triggers a subtle immune response. This chronic, low-level inflammation can eventually affect the brain, activating immune cells called microglia that are responsible for cleaning up waste in the central nervous system. When overstimulated, these cells begin to interfere with neuron function, contributing to fatigue, brain fog, irritability, and, over time, the risk of serious neurodegenerative diseases.
Interestingly, not all bacterial exposure is harmful. Small, consistent exposure to microbial compounds—like those found in fermented foods or high-fiber diets—can help train the immune system to respond appropriately, reducing the likelihood of chronic inflammation. Traditional diets rich in legumes, roughage, and natural fermentation provide a healthy balance of microbial stimuli, helping to regulate both immune and brain function. This challenges the modern fear of bacteria and suggests that incorporating more traditional food practices can have profound mental and physical health benefits.
Gundry also explores how addiction may be driven in part by the microbiome. Some microbes can actually metabolize substances like alcohol, opioids, and nicotine, and they benefit when the host consumes more of these substances. As these bacteria thrive, they send chemical signals to the brain that reinforce substance-seeking behavior, creating a feedback loop where the host craves more of what the microbes need. Studies have shown that altering the gut bacteria in animals can significantly change their likelihood of developing addictive behaviors. Even human studies support this link, associating dysbiosis—an unhealthy microbial balance—with increased impulsivity, anxiety, and loss of control, all traits common in addiction. This insight shifts our understanding of addiction from a purely psychological condition to one also rooted in biology and microbial influence.
Mental health conditions like anxiety, depression, and eating disorders are also closely linked to the microbiome. People diagnosed with mood disorders often show a lack of microbial diversity and a rise in pro-inflammatory bacteria. This shift results in leaky gut syndrome, which allows toxins to enter the bloodstream and trigger immune responses that affect the brain. Certain beneficial microbes that produce anti-inflammatory compounds are frequently absent in individuals with these conditions, further exacerbating the problem. The microbiome also affects neurotransmitter levels directly. An imbalance in gut bacteria can lead to abnormal serotonin, dopamine, or GABA levels, resulting in symptoms of anxiety or depression. In eating disorders, the cyclical behaviors of bingeing and starvation cause massive shifts in gut bacteria, which then reinforce the very behaviors that created them. These patterns illustrate the deep biological underpinnings of mental illness and highlight the importance of gut health in treatment.
Finally, the book makes a strong case for the microbiome’s role in brain aging and degenerative diseases like Alzheimer’s and Parkinson’s. As people age, microbial diversity tends to decline, while inflammation-promoting species gain ground. This change weakens the integrity of the gut lining, allowing more toxins and bacterial fragments into the bloodstream, which in turn provoke immune responses in the brain. Over time, this chronic neuroinflammation damages neurons and interferes with the brain’s ability to repair itself. Additionally, gut microbes produce proteins known as bacterial amyloids, which are structurally similar to the amyloid plaques found in Alzheimer’s disease. This may confuse the body’s defense mechanisms and speed up neurodegenerative processes. However, diets rich in fiber, antioxidants, and polyphenols appear to reverse some of these effects, supporting the growth of beneficial bacteria that help keep inflammation in check and protect brain health.
In conclusion, "The Gut-Brain Paradox" reframes our understanding of mental and neurological health by focusing on the often-overlooked role of the gut microbiome. Far from being a passive digestive system, the gut actively shapes how we think, feel, and behave. Cravings, moods, cognitive function, addiction, and even aging are all deeply tied to the microbial signals coming from the gut. Dr. Gundry's message is clear: to enhance emotional resilience, mental clarity, and long-term brain health, we must prioritize gut health. This paradigm shift opens new possibilities for prevention and treatment of some of the most stubborn and complex conditions affecting the mind and body today.
August 3, 2025
poorly written and genuinely unhinged advice lol
I am genuinely interested in the topic of gut and overall health via food choices, however this is straight up fear mongering. I got this book on the Kobo store for 0.99 and didn’t really do any research beforehand, but if I had looked into it more I would have saved my 0.99.
Only eat cheese from Switzerland. Don’t eat anything that hasn’t been pressure-cooked. Demonizing a lot of accessible and healthy foods, and wild claims that it will cure addiction, Parkinson’s, and complex mental illness. I began skimming after the first two chapters because it was offensive and just so dang poorly articulated. After I gave up I found out he has a supplement business. Ew. 0/10. Do not recommend.
I am genuinely interested in the topic of gut and overall health via food choices, however this is straight up fear mongering. I got this book on the Kobo store for 0.99 and didn’t really do any research beforehand, but if I had looked into it more I would have saved my 0.99.
Only eat cheese from Switzerland. Don’t eat anything that hasn’t been pressure-cooked. Demonizing a lot of accessible and healthy foods, and wild claims that it will cure addiction, Parkinson’s, and complex mental illness. I began skimming after the first two chapters because it was offensive and just so dang poorly articulated. After I gave up I found out he has a supplement business. Ew. 0/10. Do not recommend.
June 8, 2025
Good for foundational understanding of our “gut buddies” but I can’t get pass the glaring dangerous health advice
August 21, 2025
The name of the game is balance—balance in your microbes and balance in your diet, chicken-egg style. The book is to the point, informative. Many bold claims are made. He addresses the accusation that he is a quack head-on. My stance is that I, as a person with no medical training, don’t mind shifting my diet on the chance that he’s not a quack. It seems a small price to pay for a flourishing microbiome, and if it doesn’t work, at the worst I’ll have eaten a ton of foods I normally don’t. Nevertheless, at the end of the day, I’ve come away from this feeling that humans are meant to have a diverse diet and to follow, that an ideal diet is free of harsh chemicals in the ingredients—another great reason to shop for produce at your local farmers market. However, I’m also left feeling discouraged at how hard it is to find any foods that fit his recommendations. I’d be curious to know his thoughts on all the new pre and probiotic sodas emerging in the market, as well as a chapter on whether there are any appreciable downsides to simply taking pre and probiotic supplements as opposed to researching the farming of every ingredient that goes into my meals. Seeking advice for any microbiome enthusiasts who also don’t live within range of an Erewhon.
November 29, 2025
Picked this up randomly from the "new books section" from the library. The sciencey parts talking about molecules and the different systems in your body is interesting. However, the diet that he recommends is absolutely nuts and a lot of stuff just seems poorly supported. Overall a waste of time, but the topic as a whole is definitely fascinating.
August 1, 2025
I listened on audiobook and could not stand the arrogant tone of the narrator. The first 80% felt too technical and hard to follow for non-experts than the last 20% felt like recommendations that were not explained or justified.
April 25, 2025
Absolutely Liberating. The power is inside us and our gut buddies. Learning more about the gut brain axis has been completely life changing. The fundamental connection between mental health, neurodegenerative diseases, and our microbiomes provides a new relationship with my own body and mind. All it takes is a balanced diet, changing our inner terrain - soon that gym you wanted to hit is all the more easy to go to!
November 16, 2025
You cannot fix autism or ADHD with your diet. Animal fiber is not a thing. There is no fiber in any animal food.
I am willing to bet good money these studies he talks about have a lot of limitations or confounding factors he is not admitting.
I am willing to bet good money these studies he talks about have a lot of limitations or confounding factors he is not admitting.
June 3, 2025
This is basically the same book as gut check, without recipes. He spent the former book bashing “whole grain goodness”. In this he contradicts himself. Restating again that LPSs are the worst shit after lectins, but wait, disregard everything I just said-they are necessary after all because of this specific bacteria (pantoea), but perhaps only in small doses to train the immune system?? Buy potatoes and make sure to eat the dirt on the outside😅
My takeaway is that the gut is key to a bunch of different diseases and issues yes, but also that the body is amazing at keeping balance between good and bad stuff we feed it. We need both good and bad bacteria to thrive and stress our immune systems. Homeostasis wins every time.
My takeaway is that the gut is key to a bunch of different diseases and issues yes, but also that the body is amazing at keeping balance between good and bad stuff we feed it. We need both good and bad bacteria to thrive and stress our immune systems. Homeostasis wins every time.
July 23, 2025
In Gut Brain Paradox, Dr. Steven Gundry takes his life-long research on how our gut health influences much more than digestion—it can affect cognition, mood, and even long-term neurological resilience—to the next level. With more than ten chapters, the book walks readers from science to strategy in a manner that is both rigorous yet profoundly human. As an researcher in physiology, I read health books with equal parts interest and skepticism. Gut Brain Paradox, however, stood out by balancing clinical storytelling with mechanistic insights that resonate deeply with what we study in the lab: the dynamic, bidirectional communication between gut and brain.
The opening section sets the stage, describing how gut and brain are in continuous communication through biochemical messengers, the vagus nerve, and the immune system. Gundry illustrates why gut integrity breaches—consider inflammation, dysbiosis, or permeability—don't remain in the belly but resonate outward to disturb mental focus and emotional well-being.
The middle sections are where Gundry's trademark vision really takes hold. Leaning on decades of clinical expertise, he dares us to reconsider familiar health baddies: not only sugar or processed food, but secret lectins, artificial sweeteners, and even so-called "healthy" grains that can undermine gut-brain balance. His mix of tale-telling and science explains thick stuff without dumbing it down.
What struck me personally, particularly as a person who spends countless hours deconstructing molecular cascades, was Gundry's insistence that our thoughts and even hunger could partly be triggered by microbial signals—a humility-inducing reminder that physiology never adheres to neat hierarchies.
For myself, the final part was most life-changing. Here, Gundry provides actionable steps: food changes to feed the microbiome, specific supplements, lifestyle practices to soothe systemic inflammation, and daily routines—from fasting to gratitude—that help facilitate gut-brain harmonization. What makes his program work is that it is not so much about striving for perfection as it is about making incremental, attentive change.
I liked that his suggestions tend to fall in line with newer evidence regarding microbiome-brain crosstalk, although some of them are still more clinical hypothesis than consensus.
In the end, Gut Brain Paradox doesn't only impart facts—it changes the way we perceive the self, not as a solitary brain but as an ecosystem whose health starts in the gut. To me, it was both scientifically fascinating and personally earthy.
.
Rating 5
The opening section sets the stage, describing how gut and brain are in continuous communication through biochemical messengers, the vagus nerve, and the immune system. Gundry illustrates why gut integrity breaches—consider inflammation, dysbiosis, or permeability—don't remain in the belly but resonate outward to disturb mental focus and emotional well-being.
The middle sections are where Gundry's trademark vision really takes hold. Leaning on decades of clinical expertise, he dares us to reconsider familiar health baddies: not only sugar or processed food, but secret lectins, artificial sweeteners, and even so-called "healthy" grains that can undermine gut-brain balance. His mix of tale-telling and science explains thick stuff without dumbing it down.
What struck me personally, particularly as a person who spends countless hours deconstructing molecular cascades, was Gundry's insistence that our thoughts and even hunger could partly be triggered by microbial signals—a humility-inducing reminder that physiology never adheres to neat hierarchies.
For myself, the final part was most life-changing. Here, Gundry provides actionable steps: food changes to feed the microbiome, specific supplements, lifestyle practices to soothe systemic inflammation, and daily routines—from fasting to gratitude—that help facilitate gut-brain harmonization. What makes his program work is that it is not so much about striving for perfection as it is about making incremental, attentive change.
I liked that his suggestions tend to fall in line with newer evidence regarding microbiome-brain crosstalk, although some of them are still more clinical hypothesis than consensus.
In the end, Gut Brain Paradox doesn't only impart facts—it changes the way we perceive the self, not as a solitary brain but as an ecosystem whose health starts in the gut. To me, it was both scientifically fascinating and personally earthy.
.
Rating 5
October 16, 2025
Újabb állomáshoz érkeztem a táplálkozásról szóló könyveim sorában, ezúttal a bélmikrobiomról olvashattam Steven R. Gundry kötetében. A bél-agy paradoxon ebből a szempontból egy igen átfogó és részletes olvasmány volt, azonban a szerző a véleményem szerint egy erősen holisztikus szemléletet képvisel. Noha nem írja le konkrétan, hogy csak az ő módszere működik, mégis erősen sugallja, hogy jobban jársz, ha az ő programját követed.
A bél-agy paradoxon első része elég részletesen, és gyakorlatilag „hülyebiztosan” építi fel a bélmikrobiom szerepét a mentális- és fizikai jóllétünk szempontjából. Hosszan, ám mégis olvasmányosan ír kutatásokról, saját tapasztalatokról, és egyéb magyarázatokkal is kiegészíti ezeket a részeket. Gundry rengeteg ok-okozati összefüggést is felsorol, ami abszolút validnak tűnik annak a fényében, hogy például amikor jó ideig nem eszek édeset, akkor nem is kívánom. Ezzel párhuzamosan viszont mostanában az egészséges nasikra vagyok képes úgy rácsúszni, mint sok évvel ezelőtt az üveg Nutellára.
Egy nagyon hosszú felvezető után viszont számomra fekete levesként hatott az, amikor a szerző bizonyos ételeket problémásnak bélyegzett, mondván ezek vezetnek el a szivárgóbél-szindrómához. Ebben a csoportban szerepel például a banán is, vagy a lenmag. Úgy gondolom, hogy sokkal célravezetőbb lett volna úgy megfogalmazni, hogy íme néhány dolog, ami egyeseknél problémát okozhat, figyeld a tested, hogy mit jelez. Mert mostanában viszonylag sok banánt eszek, és semmi bajom, de a lenmagtól fellángolnak a tüneteim. Mindezekkel szemben azonban érthetetlen számomra, hogy a fogyasztható elemek listájára hogyan tudott többféle alkohol is felkerülni, amikor marketing ide vagy oda, de gyakorlatilag méreg…
A bél-agy paradoxon végén lévő lista a megfogalmazás szerint posztbiotikus ételeket tartalmaz, azonban a könyv előzőleg nagyon hosszan taglalja a prebiotikum és a probiotikum szerepét is. Ennek fényében pedig sokkal jobban örültem volna, ha így lettek volna kategorizálva az élelmiszerek.
Mindent összevetve nem rossz könyv, de véleményem szerint nagyon egy irányba visz el a vége felé, ami számomra nem volt objektív. Abszolút megértem, hogy a mai világban ha valami rejtett problémád van, akkor kénytelen vagy az interneten, könyvekből, vagy az AI-tól tájékozódni és saját magad a dolgok mélyére ásni, de kategorikusan kijelenteni, hogy csak ezt vagy azt ehetsz, azt azért erős túlzásnak érzem a 2020-as évek derekán.
Bővebben: https://www.gyorgytekla.hu/2025/10/st...
A bél-agy paradoxon első része elég részletesen, és gyakorlatilag „hülyebiztosan” építi fel a bélmikrobiom szerepét a mentális- és fizikai jóllétünk szempontjából. Hosszan, ám mégis olvasmányosan ír kutatásokról, saját tapasztalatokról, és egyéb magyarázatokkal is kiegészíti ezeket a részeket. Gundry rengeteg ok-okozati összefüggést is felsorol, ami abszolút validnak tűnik annak a fényében, hogy például amikor jó ideig nem eszek édeset, akkor nem is kívánom. Ezzel párhuzamosan viszont mostanában az egészséges nasikra vagyok képes úgy rácsúszni, mint sok évvel ezelőtt az üveg Nutellára.
Egy nagyon hosszú felvezető után viszont számomra fekete levesként hatott az, amikor a szerző bizonyos ételeket problémásnak bélyegzett, mondván ezek vezetnek el a szivárgóbél-szindrómához. Ebben a csoportban szerepel például a banán is, vagy a lenmag. Úgy gondolom, hogy sokkal célravezetőbb lett volna úgy megfogalmazni, hogy íme néhány dolog, ami egyeseknél problémát okozhat, figyeld a tested, hogy mit jelez. Mert mostanában viszonylag sok banánt eszek, és semmi bajom, de a lenmagtól fellángolnak a tüneteim. Mindezekkel szemben azonban érthetetlen számomra, hogy a fogyasztható elemek listájára hogyan tudott többféle alkohol is felkerülni, amikor marketing ide vagy oda, de gyakorlatilag méreg…
A bél-agy paradoxon végén lévő lista a megfogalmazás szerint posztbiotikus ételeket tartalmaz, azonban a könyv előzőleg nagyon hosszan taglalja a prebiotikum és a probiotikum szerepét is. Ennek fényében pedig sokkal jobban örültem volna, ha így lettek volna kategorizálva az élelmiszerek.
Mindent összevetve nem rossz könyv, de véleményem szerint nagyon egy irányba visz el a vége felé, ami számomra nem volt objektív. Abszolút megértem, hogy a mai világban ha valami rejtett problémád van, akkor kénytelen vagy az interneten, könyvekből, vagy az AI-tól tájékozódni és saját magad a dolgok mélyére ásni, de kategorikusan kijelenteni, hogy csak ezt vagy azt ehetsz, azt azért erős túlzásnak érzem a 2020-as évek derekán.
Bővebben: https://www.gyorgytekla.hu/2025/10/st...
March 5, 2026
This Is Your Brain on gut microbes
Gut microbes shape nervous system signaling, immune balance, and behavior by communicating through nerves, immune system, and microbial neurotransmitters making the gut a key regulator of brain and mental health. When the gut microbiome imbalance increases, that will cause the immune system to be overactive and misdirected in its biological mission. This is when the immune system wrongly attacks the host body’s own tissues causing chronic inflammation and tissue damage.
Probiotics, often referred to as psychobiotics, are live bacteria that can positively influence mental health by affecting the gut-brain axis. They enhance the gut-to-brain signaling leading to subtle but meaningful emotional steadiness over time. These beneficial bacteria help improve mood, reduce stress, and support cognitive function. Psychobiotics are typically derived from probiotic-rich foods, such as fermented dairy products and certain vegetables. They work by modulating neurotransmitter production, which plays a significant role in mood regulation and mental well-being. Fermented foods like yogurt, kefir, kimchi, and sauerkraut are rich in probiotics and can support gut health.
Psychobiotics are specific probiotic bacterial strains that, when taken in adequate amounts reduce stress responses, improve mood or anxiety, and support emotional resilience. They are not antidepressants and don’t “change personality.” Their effects are subtle but measurable in some people. Microbial strains with the best evidence are Lactobacillus rhamnosus, Lactobacillus helveticus, Bifidobacterium longum, and Bifidobacterium infantis. These effects are strain-specific, and not generic. The experimental results vary because the psychobiotics work best when the stress-related symptoms are mild to moderate, the gut health is generally good, and the diet includes fiber and fermented foods. They do not help when the depression is severe, high chronic inflammation, sleep disorder, and poor nutrition.
The author combines biological and microbiological exposition for “healing gut microbiome” to improve mental and physical well-being. As a medical professional specializing in gut health nutrition he counsels and guides patients and readers with diets, recipes, and protocols. Some of author’s claims are outlandish, especially about diets. They are questionable and his methodology lean more toward speculation than sound scientific and clinical data published in peer reviewed journals.
Gut microbes shape nervous system signaling, immune balance, and behavior by communicating through nerves, immune system, and microbial neurotransmitters making the gut a key regulator of brain and mental health. When the gut microbiome imbalance increases, that will cause the immune system to be overactive and misdirected in its biological mission. This is when the immune system wrongly attacks the host body’s own tissues causing chronic inflammation and tissue damage.
Probiotics, often referred to as psychobiotics, are live bacteria that can positively influence mental health by affecting the gut-brain axis. They enhance the gut-to-brain signaling leading to subtle but meaningful emotional steadiness over time. These beneficial bacteria help improve mood, reduce stress, and support cognitive function. Psychobiotics are typically derived from probiotic-rich foods, such as fermented dairy products and certain vegetables. They work by modulating neurotransmitter production, which plays a significant role in mood regulation and mental well-being. Fermented foods like yogurt, kefir, kimchi, and sauerkraut are rich in probiotics and can support gut health.
Psychobiotics are specific probiotic bacterial strains that, when taken in adequate amounts reduce stress responses, improve mood or anxiety, and support emotional resilience. They are not antidepressants and don’t “change personality.” Their effects are subtle but measurable in some people. Microbial strains with the best evidence are Lactobacillus rhamnosus, Lactobacillus helveticus, Bifidobacterium longum, and Bifidobacterium infantis. These effects are strain-specific, and not generic. The experimental results vary because the psychobiotics work best when the stress-related symptoms are mild to moderate, the gut health is generally good, and the diet includes fiber and fermented foods. They do not help when the depression is severe, high chronic inflammation, sleep disorder, and poor nutrition.
The author combines biological and microbiological exposition for “healing gut microbiome” to improve mental and physical well-being. As a medical professional specializing in gut health nutrition he counsels and guides patients and readers with diets, recipes, and protocols. Some of author’s claims are outlandish, especially about diets. They are questionable and his methodology lean more toward speculation than sound scientific and clinical data published in peer reviewed journals.
July 21, 2025
-Connection Between the Gut and the Brain-
Review of 'The Gut-Brain Paradox'
Quote Alert
"𝐌𝐢𝐜𝐫𝐨𝐛𝐞𝐬 𝐬𝐞𝐧𝐝 𝐬𝐢𝐠𝐧𝐚𝐥𝐬 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐛𝐫𝐚𝐢𝐧 𝐭𝐞𝐥𝐥𝐢𝐧𝐠 𝐢𝐭 𝐰𝐡𝐚𝐭 𝐭𝐨 𝐭𝐡𝐢𝐧𝐤, 𝐡𝐨𝐰 𝐭𝐨 𝐟𝐞𝐞𝐥, 𝐚𝐧𝐝 𝐞𝐯𝐞𝐧 𝐡𝐨𝐰 𝐭𝐨 𝐛𝐞𝐡𝐚𝐯𝐞. 𝐓𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞𝐬𝐞 𝐬𝐲𝐬𝐭𝐞𝐦𝐬, 𝐨𝐮𝐫 𝐦𝐢𝐜𝐫𝐨𝐛𝐢𝐨𝐦𝐞𝐬 𝐝𝐫𝐢𝐯𝐞 𝐛𝐫𝐚𝐢𝐧-𝐫𝐞𝐥𝐚𝐭𝐞𝐝 𝐢𝐥𝐥𝐧𝐞𝐬𝐬𝐞𝐬 𝐚𝐧𝐝 𝐞𝐯𝐞𝐧 𝐡𝐞𝐥𝐩 𝐬𝐡𝐚𝐩𝐞 𝐨𝐮𝐫 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐢𝐭𝐢𝐞𝐬 𝐚𝐧𝐝 𝐨𝐮𝐫 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐬𝐭𝐚𝐭𝐞𝐬. 𝐀𝐬 𝐲𝐨𝐮'𝐥𝐥 𝐥𝐞𝐚𝐫𝐧, 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮𝐫 𝐠𝐮𝐭 𝐛𝐢𝐨𝐦𝐞 𝐛𝐞𝐜𝐨𝐦𝐞𝐬 𝐢𝐦𝐛𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐚𝐧𝐝 𝐩𝐚𝐭𝐡𝐨𝐠𝐞𝐧𝐢𝐜 "𝐛𝐚�� 𝐛𝐮𝐠𝐬" 𝐭𝐚𝐤𝐞 𝐨𝐯𝐞𝐫, 𝐭𝐡𝐞𝐲 𝐡𝐢𝐣𝐚𝐜𝐤 𝐭𝐡𝐞𝐬𝐞 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐜𝐚𝐭𝐢𝐨𝐧 𝐬𝐲𝐬𝐭𝐞𝐦𝐬 𝐚𝐧𝐝 𝐛𝐞𝐠𝐢𝐧 𝐜𝐚𝐥𝐥𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐡𝐨𝐭𝐬, 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐛𝐫𝐚𝐢𝐧 𝐩𝐚𝐲 𝐭𝐡𝐞 𝐩𝐫𝐢𝐜𝐞."
Have you ever thought about your gut? Or its health? Often interlinked with our sixth sense (my gut tells me,) gut is often the most overlooked organ of our body. Even though skin is the largest organ, our gut, when we expand it in terms of its epithelium, it can cover and entire tennis court.
He shares many interesting tidbits, including that the circadian rhythms of our microbiomes is influenced by the phases of moon. He also tells that there is continuous communication between the microbiome of gut and brain and those of former influence the latter more, advising them to be ready for a fight against the onslaught of bad microbes.
He writes: 'First and foremost, our main goal is to reduce and prevent neuroinflammation. Period. This is how we will improve any brain issue you are currently dealing with and/or keep any new ones from occurring again.'
In his book, Dr Gundry puts a lot of emphasis on the health of gut. A lot of diseases, including Alzheimer's, and even mental diseases have their roots in gut, he says. Leaky gut and dysbiosis are the main villains of most of our problems. He claims to have treated many patients by putting their gut health back on track. How? He shares a lot of dietary advice in the book, suggesting what to eat and when to eat. It's by controlling out eating habits, he writes, that we can control our health.
Review of 'The Gut-Brain Paradox'
Quote Alert
"𝐌𝐢𝐜𝐫𝐨𝐛𝐞𝐬 𝐬𝐞𝐧𝐝 𝐬𝐢𝐠𝐧𝐚𝐥𝐬 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐛𝐫𝐚𝐢𝐧 𝐭𝐞𝐥𝐥𝐢𝐧𝐠 𝐢𝐭 𝐰𝐡𝐚𝐭 𝐭𝐨 𝐭𝐡𝐢𝐧𝐤, 𝐡𝐨𝐰 𝐭𝐨 𝐟𝐞𝐞𝐥, 𝐚𝐧𝐝 𝐞𝐯𝐞𝐧 𝐡𝐨𝐰 𝐭𝐨 𝐛𝐞𝐡𝐚𝐯𝐞. 𝐓𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞𝐬𝐞 𝐬𝐲𝐬𝐭𝐞𝐦𝐬, 𝐨𝐮𝐫 𝐦𝐢𝐜𝐫𝐨𝐛𝐢𝐨𝐦𝐞𝐬 𝐝𝐫𝐢𝐯𝐞 𝐛𝐫𝐚𝐢𝐧-𝐫𝐞𝐥𝐚𝐭𝐞𝐝 𝐢𝐥𝐥𝐧𝐞𝐬𝐬𝐞𝐬 𝐚𝐧𝐝 𝐞𝐯𝐞𝐧 𝐡𝐞𝐥𝐩 𝐬𝐡𝐚𝐩𝐞 𝐨𝐮𝐫 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐢𝐭𝐢𝐞𝐬 𝐚𝐧𝐝 𝐨𝐮𝐫 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐬𝐭𝐚𝐭𝐞𝐬. 𝐀𝐬 𝐲𝐨𝐮'𝐥𝐥 𝐥𝐞𝐚𝐫𝐧, 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮𝐫 𝐠𝐮𝐭 𝐛𝐢𝐨𝐦𝐞 𝐛𝐞𝐜𝐨𝐦𝐞𝐬 𝐢𝐦𝐛𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐚𝐧𝐝 𝐩𝐚𝐭𝐡𝐨𝐠𝐞𝐧𝐢𝐜 "𝐛𝐚�� 𝐛𝐮𝐠𝐬" 𝐭𝐚𝐤𝐞 𝐨𝐯𝐞𝐫, 𝐭𝐡𝐞𝐲 𝐡𝐢𝐣𝐚𝐜𝐤 𝐭𝐡𝐞𝐬𝐞 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐜𝐚𝐭𝐢𝐨𝐧 𝐬𝐲𝐬𝐭𝐞𝐦𝐬 𝐚𝐧𝐝 𝐛𝐞𝐠𝐢𝐧 𝐜𝐚𝐥𝐥𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐡𝐨𝐭𝐬, 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐛𝐫𝐚𝐢𝐧 𝐩𝐚𝐲 𝐭𝐡𝐞 𝐩𝐫𝐢𝐜𝐞."
Have you ever thought about your gut? Or its health? Often interlinked with our sixth sense (my gut tells me,) gut is often the most overlooked organ of our body. Even though skin is the largest organ, our gut, when we expand it in terms of its epithelium, it can cover and entire tennis court.
He shares many interesting tidbits, including that the circadian rhythms of our microbiomes is influenced by the phases of moon. He also tells that there is continuous communication between the microbiome of gut and brain and those of former influence the latter more, advising them to be ready for a fight against the onslaught of bad microbes.
He writes: 'First and foremost, our main goal is to reduce and prevent neuroinflammation. Period. This is how we will improve any brain issue you are currently dealing with and/or keep any new ones from occurring again.'
In his book, Dr Gundry puts a lot of emphasis on the health of gut. A lot of diseases, including Alzheimer's, and even mental diseases have their roots in gut, he says. Leaky gut and dysbiosis are the main villains of most of our problems. He claims to have treated many patients by putting their gut health back on track. How? He shares a lot of dietary advice in the book, suggesting what to eat and when to eat. It's by controlling out eating habits, he writes, that we can control our health.
July 23, 2025
In "The Gut-Brain Paradox," Dr. Steven R. Gundry takes readers on a deep dive into the intricate connection between our gut health and brain function. Building upon the principles, Dr. Gundry explores how our microbiome profoundly influences not only our physical health but also our mental🧠 well-being. The book presents a compelling argument that a disrupted microbiome, characterized by leaky gut and dysbiosis, contributes significantly to neuroinflammation.
The book's strength lies in its practicality. Gundry doesn't just diagnose problems; he provides solutions. He outlines dietary guidelines that include a program emphasizing eating schedules and specific foods🥗 to heal gut barriers and reduce inflammation. His approach is accessible, making complex biological processes understandable without overwhelming the reader. By providing a comprehensive list of beneficial foods and those best avoided, he empowers readers to tailor their diets in a way that promotes immune system health and protects the gut lining, ultimately reversing neuroinflammation.
While the book📙 is packed with valuable insights and recommendations, it also emphasizes that recovery is within reach. With a commitment to dietary changes, individuals can restore balance to their microbiome, enhance mental clarity, and improve overall well-being. Overall, "The Gut-Brain Paradox" is a thought-provoking read that challenges conventional views on health and wellness, offering a holistic approach to understanding the vital link between our gut and brain💖⚕️
The book's strength lies in its practicality. Gundry doesn't just diagnose problems; he provides solutions. He outlines dietary guidelines that include a program emphasizing eating schedules and specific foods🥗 to heal gut barriers and reduce inflammation. His approach is accessible, making complex biological processes understandable without overwhelming the reader. By providing a comprehensive list of beneficial foods and those best avoided, he empowers readers to tailor their diets in a way that promotes immune system health and protects the gut lining, ultimately reversing neuroinflammation.
While the book📙 is packed with valuable insights and recommendations, it also emphasizes that recovery is within reach. With a commitment to dietary changes, individuals can restore balance to their microbiome, enhance mental clarity, and improve overall well-being. Overall, "The Gut-Brain Paradox" is a thought-provoking read that challenges conventional views on health and wellness, offering a holistic approach to understanding the vital link between our gut and brain💖⚕️
July 30, 2025
I was very curious about this book. I'm no stranger to inflammation and my touchy gut has been a large part of my ailments for the last while. So I've been looking into alllll the options. Especially ones that don't involve any sort of chemical treatment.
It's a helpful book in many ways and it gives a comprehensive list of foods to eat as well as avoid at the end of the book. Plus half the book is the list of notes and the articles and books that are cited in the research, so you'll be finished before you know it.
The bottom line is the power to take back your life is in your hands. You have to be dedicated to the process and completely conscious and honest with what passes through your mouth and into your system. It won't be easy, nor inexpensive as you will be seeking out unadulterated foods and drink. I found the majority of the foods were specifically geared to the American market as that is where the good doctor Steven Gundry is located, but it isn't impossible to find good substitutes elsewhere in the world. I think if there is access to fresh seafood, you're golden. Landlocked people will pay more dearly as the cost to get unmodified foods is not as easy.
That being said - it's worth looking at all the options to find solutions that are beyond the pharmaceutical as those options often create more harm and cost than they're worth. And you're worth it. Be your own best advocate for what is best for you. Seek out options!
It's a helpful book in many ways and it gives a comprehensive list of foods to eat as well as avoid at the end of the book. Plus half the book is the list of notes and the articles and books that are cited in the research, so you'll be finished before you know it.
The bottom line is the power to take back your life is in your hands. You have to be dedicated to the process and completely conscious and honest with what passes through your mouth and into your system. It won't be easy, nor inexpensive as you will be seeking out unadulterated foods and drink. I found the majority of the foods were specifically geared to the American market as that is where the good doctor Steven Gundry is located, but it isn't impossible to find good substitutes elsewhere in the world. I think if there is access to fresh seafood, you're golden. Landlocked people will pay more dearly as the cost to get unmodified foods is not as easy.
That being said - it's worth looking at all the options to find solutions that are beyond the pharmaceutical as those options often create more harm and cost than they're worth. And you're worth it. Be your own best advocate for what is best for you. Seek out options!
June 4, 2025
In 2015, Gut: The Inside Story of Our Body's Most Underrated Organ," Giulia Enders, was published. It was excellent. My library bought "The Gut-Brain Paradox" and I'd hoped it would be as good, an update. Nope. It's a sales pitch with a bit of information in it.
The author refers to himself and his program regularly. Clearly, this is aimed at rich people similar to the ones he cons in Palm Springs. He coined a cute phrase, "leaky gut," that really means nothing. He has lots of footnotes to research and I finally decided to check one. Chapter 6, footnote 7, refers to the claim that "one study show that a subset..." and the paragraph mentions leaky gut twice. Interesting how the study was from a small population and I couldn't find the specific "subset." If it was a large percentage, he would have mentioned it. The article also ends with "future studies are required to confirm these findings and to determine the biological, functional, and clinical significance of shifts in the microbiome composition and connectivity in alcoholism." So it's initial and it should be taken as just that.
The guy is pompous and his writing shows it. I'd love to find another book that that leaves the conman sales pitch out and is an update of Gut. I'll keep looking, as this isn't it.
The author refers to himself and his program regularly. Clearly, this is aimed at rich people similar to the ones he cons in Palm Springs. He coined a cute phrase, "leaky gut," that really means nothing. He has lots of footnotes to research and I finally decided to check one. Chapter 6, footnote 7, refers to the claim that "one study show that a subset..." and the paragraph mentions leaky gut twice. Interesting how the study was from a small population and I couldn't find the specific "subset." If it was a large percentage, he would have mentioned it. The article also ends with "future studies are required to confirm these findings and to determine the biological, functional, and clinical significance of shifts in the microbiome composition and connectivity in alcoholism." So it's initial and it should be taken as just that.
The guy is pompous and his writing shows it. I'd love to find another book that that leaves the conman sales pitch out and is an update of Gut. I'll keep looking, as this isn't it.
July 13, 2025
If you’ve ever felt sluggish, chronically blah, or like your body is slow to bounce back, this book makes a solid case that your gut may be the problem and also the solution.
*Heads up before diving in* be aware that the brain micro biome is still being debated in the medical community. While I don’t agree with the fruit intake section 😬 I found myself Googling things I’d never looked into before, which is always a good sign that a book is stretching your perspective.
The first half of the book mainly digs into the science and theory behind this gut-brain connection and the second half focuses on what to eat, what to avoid, and why it matters. Full disclosure… the suggested diet isn’t the easiest to follow but there are definitely a lot of small changes that feel doable.
Definitely worth the read if you’re into root cause wellness.
*Heads up before diving in* be aware that the brain micro biome is still being debated in the medical community. While I don’t agree with the fruit intake section 😬 I found myself Googling things I’d never looked into before, which is always a good sign that a book is stretching your perspective.
The first half of the book mainly digs into the science and theory behind this gut-brain connection and the second half focuses on what to eat, what to avoid, and why it matters. Full disclosure… the suggested diet isn’t the easiest to follow but there are definitely a lot of small changes that feel doable.
Definitely worth the read if you’re into root cause wellness.
August 25, 2025
Don't waste your time and money. While some information is interesting, half the book is scientific details than not many will bother about, intersped with random examples of patients getting miraculously better after two weeks, and the part that should be actionable for your own gut health is just a list of do's and don'ts, making it near impossible to understand how this "plan" should be applied to your nutrition. Unless you are just ready to cut random foods and try to figure out how to cook the rest of them. Also there are no studies mentioned to back up anything, so hard to know what's science and what's wishful thinking and sheer luck in treating patients. If you want to understand gut health and nutrition, there are way better books and podcasts out there, properly supported by studies and evidence.
May 30, 2025
This was an interesting read and confirmed my theory that sometimes cravings are our body’s way of telling us what we need nutritionally. I recently experienced this when I was in Spain and craved salt at the end of particularly active days.
I do agree there is a connection between what we eat and how we feel. I thought it was interesting how he linked aggression to the high sugar, fatty diets found in the Western hemisphere. Did I feel more relaxed in Spain because I ate so little sugar and so much more salmon?
Some parts of this book were very scientific and I skimmed them. One supplement I will continue to take because of this book is vitamin D. As a next step, I want to look into his idea that most of us do have leaky gut and can do better from a nutritional point of view.
I do agree there is a connection between what we eat and how we feel. I thought it was interesting how he linked aggression to the high sugar, fatty diets found in the Western hemisphere. Did I feel more relaxed in Spain because I ate so little sugar and so much more salmon?
Some parts of this book were very scientific and I skimmed them. One supplement I will continue to take because of this book is vitamin D. As a next step, I want to look into his idea that most of us do have leaky gut and can do better from a nutritional point of view.
October 2, 2025
I really enjoyed reading this book. As someone who suffers from chronic inflammatory disease of my gut I found this book to be incredibly informative and helpful information. The author writes it in an easy way to understand as someone who doesn’t have a degree in chemistry or biology. The diet(s) at the end of this book are extreme, but seem to have an incredible amount of successful research to back up their claims to “heal your leaky gut”. Will I do this diet? I’m not sure how sustainable it will be due to its very strict nature, but it is something that I am absolutely considering. I am thankful for the knowledge that I have required from this book and look forward to implementing some of the new things that I learned about my gut. 4/5 stars.
November 13, 2025
2.5. This was a disappointment for me. The first 100 pages were written at a level that you would at least need a biology or if not medical degree to understand the level of detail he provides about our digestive system. And then the long anticipated wait to find out the diet....it was just lists and lists of foods. It was hard to decipher what you would eat from these lists. And for someone like my daughter that has been tested and has sensitivities to chicken, turkey and most seafood I was left wondering how someone like her would benefit.
I am not saying that people might not thrive on this diet. But I do not think a lay person could read this book and know what to do. I think you'd have to be followed by a dr. with suggestions along the way.
I am not saying that people might not thrive on this diet. But I do not think a lay person could read this book and know what to do. I think you'd have to be followed by a dr. with suggestions along the way.
January 17, 2025
I’ve known a number of people (indluding my daughter and my best friend) who swear by Dr. Gundry (as well as a few who swear AT him). I admit to being a sucker for self-help books that focus on nutrition as the way to improve health. And TBH he has helped many many people. But I think he has mostly helped himself, by being one of the premier salesmen I’ve ever seen or heard. He has a boatload of things to sell you, seemingly all of them essential pieces of his “plan.” No thanks, doc. I am happy this works for so many but I just can’t get past the hard sell. One star, and thanks to Harper and NetGalley for providing a copy in exchange for my honest review.
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June 26, 2025I honestly am not sure how I feel about this book. Many many controversial statements made and I think the idea of trying to cure someone’s autism is toxic af however I get the point being made about how food impacts all aspects of our lives which I do not disagree with I think it’s just a little intense and radical but probably the point. I don’t think I learned anything that can be implemented since it was basically an insane back and forth of do this do that don’t do this don’t do that about the same things?? Moral of the story go see a regular functional med doctor that you vibe with AND DONT listen to this guy who gives few real numbers and crazy statements
September 22, 2025
I went into this book interested in learning more about the microbiome. I came out of the book feeling like it was just another fad diet with a ton of purportedly scientific information to bolster its claims.
I think the worst part is that, for all the technical talk which normally would've fascinated me, I had no sense of which parts were scientifically true, made up, or somewhere in the middle.
Would not recommend unless you can readily suspend your disbelief. And while it's entirely possible that some of this is true, the author himself calling himself a quack in the book did nothing to contribute to his ethos, which I require in order to trust his assertions.
I think the worst part is that, for all the technical talk which normally would've fascinated me, I had no sense of which parts were scientifically true, made up, or somewhere in the middle.
Would not recommend unless you can readily suspend your disbelief. And while it's entirely possible that some of this is true, the author himself calling himself a quack in the book did nothing to contribute to his ethos, which I require in order to trust his assertions.
November 29, 2025
Much new research surrounds the importance of a healthy gut biome and the connection to brain health. This book uses anecdotal evidence of cases treated by the author using dietary recommendations to treat a variety of diseases. The recommendations run counter to many dietary guidelines such as limiting many fruits and vegetables as they contain high levels of lectin. I see the value in increasing fermented foods and eliminating ultra processed foods but cutting out most grains, many vegetables and eating only fruits in season seems a bit extreme.
January 27, 2026
There’s not enough clear connection between the science described at the beginning of the book and the diet at the end. Most people can’t hold that information in their heads (let alone understand it), so by the time I got to the diet I couldn’t figure out which advice I was keen to to apply and which I could ignore. Very few people in this society will implement this diet 100%. It needs a ‘cliff notes’… here’s some practical advice with a list of foods, and here’s some ‘nice to have but won’t kill you if you eat it’. Also, who calls their clients ‘canaries?’ Have some respect.
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