Genialne jelita. Jak mądrze odżywiać swój „drugi mózg"

by Emily Leeming, Marcin Masłowski (Translator)

Książka Genialne jelita. Jak mądrze odżywiać swój "drugi mózg" dostarczy ci najnowszej wiedzy na temat wzajemnych zależności między mózgiem i układem pokarmowym. Dzięki zwartym tu informacjom dowiesz się, jak twoje emocje i nastrój wpływają na to, co akurat masz ochotę zjeść, i przeciwnie: jak to, co jesz, działa na twoje samopoczucie. Poznasz również sposoby na wykorzystywanie tej wiedzy w codzienny życiu bez większego wysiłku.

Wiodąca badaczka mikrobiomu, dr Emily Leeming, w fachowy sposób przeprowadzi cię przez najnowsze odkrycia naukowe dotyczące połączenia jelita–mózg, dając ci 10 prostych, ale potężnych sposobów na to, jak:
-czuć się szczęśliwą i pełną energii;
- pokonać nadmierny apetyt;
- jeść mądrze;
- zwiększyć wydajność mózgu.

To wszystko bez rezygnacji z ulubionych potraw! Bez liczenia kalorii, ale ze smakiem i trylionem dobrych bakterii.

Genres: Health, Nonfiction, Audiobook, Science, Nutrition, Ebooks, Book Club

368 pages, Paperback

Published February 12, 2025

About the author

Dr Emily Leeming PhD MSc RD is a microbiome scientist, registered dietitian, and chef. She is a Research Fellow at King’s College London. Dr Emily writes for The Daily Mail and frequently appears in media outlets such as BBC Radio 4, The Sunday Times, The Telegraph, and The Guardian. She authors the popular weekly Substack newsletter Second Brain and regularly gives talks, translating new research findings into actionable everyday advice. Genius Gut is her first book.

Instagram: @dremilyleeming
Substack: Second Brain

Reviews

[Diana · Rating 2 out of 5]

The writing was accessible and recommendations were evidence-based. Perhaps this book wasn’t meant for me. It might be better suited to the general public. I have to admit, I was disappointed. As a dietitian, I was hoping for a deeper dive into digestive health concerns and cognitive health. I work with many clients with complex GI (and cognitive) issues and was hoping to gain some insights from this book. However, there was nothing new in this book and it appears to be intended more for people who just want to eat more healthfully. I might still have given it 3 stars but the author referred to the ongoing covid-19 pandemic in the past-tense.

[Cori · Rating 4 out of 5]

Generally, I read these books for the practical value — but this book ended up being valuable for the opposite reason! The second half of the book — the practical tips — are pretty intuitive for anyone who is already nutrition minded. Nothing new. But the first part of the book was all of the science behind the microbiome written in a VERY accessible way (she’s funny!) and I found it to be fascinating. A good read for anyone who wants to understand more.

[Mihaela · Rating 3 out of 5]

3.5 *

[Justin Cridland · Rating 4 out of 5]

Interested in this stuff. Good science backing. Doesn’t say it’s the cure for every aliment known to man as other books do.

[Kim Coenen · Rating 4 out of 5]

Hoe gemakkelijk kan het zijn, in tien simpele stappen meer energie, minder stress en een betere stemming en dat zonder te hoeven diëten. Door de connectie tussen ons brein en onze darmen worden onze emoties en gevoelens aangestuurd. Ze kunnen met elkaar communiceren via het zenuwstelsel en via de bloedsomloop. De biochemische stoffen vanuit het darmmicrobioom worden via ons bloed naar de hersenen getransporteerd. Sommige darmbacteriën zorgen ervoor dat ze ons rustiger voelen in stressvolle situaties, andere produceren het knuffelhormoon oxytocine. Andere bacteriën zijn verantwoordelijk voor je neerslachtig voelen of het ervaren van angst. Onze stemming is nauw verbonden met wat we in ons lichaam stoppen: wanneer we de juiste dingen eten, kunnen onze darmen ons letterlijk opvrolijken, meer energie of meer rust geven. Goed eten wil zeggen dat je eet voor je fysieke én mentale gezondheid, wat niet betekent dat je alleen nog maar groente moet eten. In dit boek komen tien praktische stappen aan bod, die leiden tot een eetpatroon dat je meer energie, minder stress en een betere stemming oplevert, zonder dieet.

Mijn ervaring:
Wat een interessant, helder en toegankelijk boek. Wat dit boek erg goed maakt is dat het ontzettend veel kennis, informatie en inzichten geeft en daarbij ook nog eens heldere stappen en handvatten biedt die je in je eigen leven en in je levensstijl kan toepassen. Emily Leeming heeft een vlotte, heldere en fijne schrijfstijl en weet alle wetenschappelijke kennis, die bij tijden best de diepte ingaat helder, concreet en duidelijk uit te leggen.

Het boek is opgedeeld in vijf delen. In het eerste deel krijg je een heldere uitleg over de darm-breincommunicatie. Ondanks dat ik hier al enige kennis van had, weet Emily Leeming hier de diepte in te gaan en me van veel nieuwe kennis te voorzien. Zeker doordat ze hierbij ook nog het onderscheid maakt tussen mannen en vrouwen en de invloed van hormonen, weet ze echt alles mee te nemen in het verhaal.

Het tweede deel gaat over de darm-breinkater en de werking van de darmbacteriën. Dit is echt reuze interessant. Ik wist niet hoe groot de invloed van bacteriën in ons lichaam waren in de manier waarop we ons voelen. In het derde deel gaat Emily Leeming dan ook direct door op de darm-brein oplossing. Hoe maak je darmen het gelukkigste? Dit is echt enorm leerzaam en hierbij doe ik veel nieuwe kennis op.

In het vierde deel gaat Emily Leeming nog een stapje verder de diepte in en volgt informatie over darm-breinvoedsel. Hierbij komen de vijf verschillende macronutriënten aan bod en hoe deze hun werking hebben in het darmstelsel. Het is ook erg tof, dat Emily Leeming hierbij niet aanstuurt op gezond eten of diëten, maar juist het belang van gevarieerd en divers eten erg aanmoedigt.

Dan volgt het vijfde deel en is een prachtige aansluiting op alle informatie, kennis en wetenschap die je in de voorgaande delen hebt opgedaan. Aan de hand van 10 heldere en mooi uitgewerkte stappen vertelt Emily Leeming je alles hoe je kan zorgen voor gelukkige darmen.

Je geniale darmen is een super leerzaam, interessant en helder boek. Emily Leeming heeft een heldere, toegankelijke en fijne schrijfstijl. Het boek bevat veel kennis, wetenschap en biedt veel inzichten rondom de werking van de darm-breinconnectie. Ondanks dat ze de diepte in gaat, weet ze alles helder en duidelijk uit te leggen. Naast alle informatie volgt ook een 10 stappenplan, waarin jij ook zelf aan de slag kan om je darmen gelukkig te maken. 

[Paige · Rating 4 out of 5]

This book gives a very simplified overview of the gut microbiome and its links with health and disease. It is a great entry point to anyone curious about the field and is written in very accessible language. Just a little bit repetitive for me and needed a bit more depth (as a student). On a separate note, I like how supplementary documents are provided to help the reader with personal lifestyle changes!

[Karrah X · Rating 4 out of 5]

A good little read on the importance of gut health; however, I do wish it was a bit more in-depth. When you say, "a study was conducted", I want all the sciency details! I also would like exact references to the study so I can look it up, if desired. I 100% understand making science accessible (and it should be!), but this felt oversimplified and lacking in the "real scientific evidence" department. Still, a good start for anyone wanting to look into and improve their gut health.

[sara · Rating 4 out of 5]

4 stele, ”Al doilea creier” de Dr.Emily Leeming este o carte cu multe informații utile, scrise pe înțelesul tuturor, mi-a plăcut mult faptul că nu e genul tipic de carte self-help și te ajută cu multe sfaturi bazate pe știință și research, totuși informațiile au fost puțin repetitive

[B. Faye · Rating 4 out of 5]

Μικρό ,απλό, κατανοητό. Η συγγραφέας δεν ισχυρίζεται πως ανακάλυψε την Αμερική, σου δίνει ωστόσο μερικά tips πώς να βελτιώσεις εύκολα τις διατροφικές σου συνήθειες, με στόχο όχι το αδυνάτισμα, αλλά την γενικότερη υγεία και ευεξία.

[Floortje · Rating 4 out of 5]

Heel leerzaam en eye-opening, maar ook kort door de bocht. Sommige claims kunnen meer uitleg en nuance gebruiken, maar het boek leest wel makkelijk weg en biedt een hoop goede handvatten.

[Monica Haak · Rating 4 out of 5]

Helder!

[kurp · Rating 2 out of 5]

Encyklopedyczna. Nieciekawa.

[Dominika Adameczek · Rating 3 out of 5]

3,5
Dużo cennych informacji, coś niecoś się dowiedziałam. Ale audiobook w którym pojawiają się błędy w wymowie mnie rozwalał xd

[Lisa Dangreau · Rating 5 out of 5]

Mega interessant boek! Je krijgt een brede uitleg over je darmmicrobioom en het belang ervan. De invloed van je darmen op je brein is echt nog groter dan ik voordien dacht. Op het einde krijg je dan tips & tricks om je darmen gezond te houden. Aanrader!

[Stephanie · Rating 4 out of 5]

Was informative but not groundbreaking. Relatable language for none-sciencey people to understand without being condescending, however I didn't really learn anything new that I haven't read previously. A great first book to try if wanted learn more about the microbiome if have zero knowledge

[Hanna · Rating 3 out of 5]

Recommendations:
- Gut-brain mindset (energy + joy + microbiome needs) - balanced approach (Mediterranean diet) and intuitive eating
- No forbidden food - incorporate the foods you crave into your diet and pair it with heathy food > negative thoughts are approached with kindness and curiosity - is it even true?)
- 30g+ of fibre per day (if not enough, some bacteria eat the lining of the gut causing inflammation and leaking of bad bacteria) > veggies 1/2 plate
- Variety of shapes (dependent on fibre type) and colours (dependent on polyphenols - darker / brighter fruits contain more polyphenols)
- BGBGs (Beans Greens Berties Grains seeds) + Ferment daily
- When getting ferments out of the jar, keep utensils clean so you don’t introduce any possible pathogenic bacteria into ferment
- 30g max of free sugar
- To make the most out of fruit and veg, pair them with some fat > even a little bit can help you to absorb more nutrition as vitamins are fat soluble (e.g. olive oil with veg)
- Protein - the most satiating nutrient (0.8/kg 1.2-2.6/kg for muscle gain)
- Oily fish 2x week (salmon, tuna) - amazing for brain! When pregnant, be cautious about mercury, preference for smaller fish (sardines, anchovies), salmon and trout, tinned tuna max 4x/week
- Dark chocolate (11g fibre per 100g, rich in polyphenols) > 30g (2 squares) improves mood and hormones
- Glass of water in the morning - during the night we exhale moisture (part of hangover is due to dehydration)
- Cool grains (i.e. bread) in the freezer to allow starch to transform into resistant starch which is similar to fibre
- When choosing bread - whole grain or rye flour? Seeds? Sourdough? Fibre to carb ratio 1:10? Pumpernickel bread - usually vacuum sealed, particularly high in fibre. Good sourdough only contains flour, water, salt, and no commercial yeast

Other factors:
- Exercise (impacts gut health and brain - especially coordinative exercises such as dancing, yoga or sports)
- 10h eating window
- Quality sleep (tart cherry juice for better sleep)
- Social connection (friendships are one of the strongest predictors of well-being)
- Stress management (5 min square breathing / 2 exhales and 1 inhale to calm nervous system and gut)
- Natural light and nature

General facts:
- Food affects body on a nutrient level (absorbed in small intestine) and through gut bacteria (through the undigested food that feeds the bacteria)
- Microbiome is resilient - important to think of a bigger picture / habits
- Short chain fatty acids - produced by gut microbiome when digesting fibre - crucial for health
- Depleted microbiome can partially explain the accelerated rise of is asthma, allergies, and intolerances
- Mom’s microbiome affects child’s brain development
- Before the ovulation the dreams tend to be more surreal happier and erotic; before the menstruation - longer and more likely to be nightmares due to rising progesterone levels that also increase the body temperature > cool bedroom
- Emulsifiers (Es) help bind foods together that won’t normally mix (water + oil) for smooth texture
- People exchange microbiomes when kissing; first kiss has an assessment function to taste certain compatibility chemicals in the partner’s saliva
- 95% of sugar is absorbed in the small intestine so don’t reach gut bacteria, though the excess overflows into large intestine where the bacteria live lowering its diversity. Natural sugars (fruits) are wrapped inside the cells of the food acting like an obstacle during digestion slowing down the release of sugar and supplying other important nutrients. Free sugars have no wrapping (honey, table sugar)
- Protein and fat rich foods help keep your energy stable and feel full for longer, concentrate better and regulate mood
- Carotenoids (carrots, sweet potatoes) can significantly improve brains performance, memory ,attention span
- Coffee is the original cognitive enhancer - 2 cups dose before 12pm (decaf after as it blocks sleep receptors) has most benefits. Also contains fibre
- Tea also contains caffeine but a cup is less caffeinated. Matcha is a great booster
- Apple cider vinegar lowers blood sugar, but impacts enamel - don’t drink straight. Dark coloured vinegar is the richest in polyphenols
- Live bacteria - fridge section (kimchi, yogurt), dead bacteria - aisles (sourdough, olives, coffee, cocoa). Smoked fish, dried fruits, tinned tuna aren’t a ferment
- Pasteurised vs Live (e.g. unpasteurised vinegar has some bacteria - clouds at the bottom)
- Microwaves make the water molecules in food vibrate, making heat that cooks the food. Safe to use

Issues:
- P - 3x per day / week. Normally sinks, but if floats > high fibre or high fat diet
- P - pale yellow colour
- F - sulfur, found in meat, eggs, cauliflower and sprouts is broken down into a gas that smells
- Bloating - smaller meals more often, peppermint tea, avoid swallowing air by eating or drinking too quickly, little walk after eating
- Diarrhoea - smaller food more often, no coffee / alcohol / spicy and greasy food
- Constipation - rising knees to release the channel, don’t ignore the signals, fibre+water, 2 kiwis a day / 50g prunes 2x a day, regular mealtimes

Ideas:
- Rye bread, avocado, tomato, egg
- Oat crackers, cottage cheese, and kimchi
- Dark chocolate raspberries and almonds
- Overnight oats with grated carrots and nuts and kefir, chia / blueberries
- Great dressing ratio - 1/3 acid, 2/3 fat, 1tsp sweet, a pinch of salt
- Black beans - highest in fibre

[Miguel Toribio-Mateas · Rating 5 out of 5]

Dr Emily Leeming’s Genius Gut is an absolute game-changer. This isn’t just another health book. It's a carefully crafted guide that takes you deep into the science of the gut-brain connection while remaining accessible to anyone, regardless of their background. It beautifully simplifies complex research into practical, actionable steps that can literally change your life from the inside out.

What I love about Genius Gut is how relatable it feels. Dr Leeming provides 10 gut-brain hacks that are not only backed by her extensive scientific knowledge as a microbiome scientist and dietitian, but are also easy to incorporate into daily life. No crazy restrictions or overwhelming protocols, unlike many other books out there that just feel faddy. Genius Gut goes beyond the typical “eat this, not that” advice and really helps you understand why what you eat matters for both your mental and physical health. Just simple, sustainable changes that can improve your energy, mood, and mental clarity.

Last but not least, as someone deeply interested in the gut-brain connection, I found her explanations of the two-way communication between the gut and the brain fascinating!

Whether you’re looking to boost your brain power, improve your mood, or simply feel better overall, Genius Gut delivers the tools and insights you need to take control of your health in a realistic and compassionate way. A must-read for anyone ready to change their gut (and life) for the better!

[Saskia · Rating 4 out of 5]

‘Je geniale darmen’ is een zeer toegankelijk boek om meer te weten te komen over de relatie tussen je hersenen en je darmen. Je eetgedrag heeft niet enkel invloed op je gezondheid, maar kan ook voor een goed humeur en meer energie zorgen!

In het eerste gedeelte vertelt Dr. Emily Leeming hoe ons brein en darmen met elkaar in contact staan, welke invloed ze hebben op elkaar. Je komt alles te weten over de micro-organismen die zich in het maag-darmstelsel bevinden en hun werking. Geen ingewikkelde theoretische uiteenzettingen, maar alles in zeer duidelijke en begrijpbare taal. Hoe kunnen goede bacteriën je darmen ondersteunen? Wat is je Nervus Vagus? Waarom vertelt je ontlasting zoveel over je gezondheid? En wat hebben je hersens nu toch met je darmen te maken… of omgekeerd.

Het tweede gedeelte vond ik ook absoluut zeer fijn. Tien handige ‘tips & tricks’ die zeer gemakkelijk om te zetten zijn naar de praktijk. Gefermenteerde voeding, ‘s avonds niet te laat eten, het belang van pure chocolade, … Op een zeer leuke en positieve manier krijg je zowel achtergrondinformatie als praktische lijstjes, tabellen met voedingswaarden en zelf een mini-dagboek.

Dit boek is misschien niet écht vernieuwend (want iedereen weet wel dat een goed eetpatroon invloed heeft op onze gezondheid, humeur en algemeen welzijn toch?), maar omdat het zo fijn geschreven is, heb je meteen zin om aan de slag te gaan met al de tips en lijstjes! Echt een positief en inspirerend boek tot aanzet tot actie.

[Heather Morecroft · Rating 5 out of 5]

Really enjoyed Genius Gut - highly recommend! I found it an interesting, accessible, practical and fun read:

💡 interesting - I learnt a lot about the gut microbiome, gut health and the gut-brain connection. For example, Dr Leeming discusses how your gut health is connected to depression and heart disease (and more), and outlines early research exploring how it may be linked to conditions like Alzheimers and Parkinson’s.

🛤️ accessible - the writing is engaging and easy to understand, with jargon minimised and necessary technical terms explained. There are also summary bullets points at the end of each chapter which recap the key takeaways.

🧰 practical - as well as 10 guiding principles (not strict rules), there are tables with high fibre and polyphenol foods, a quiz to initially/quickly assess your gut health, plus various recipe and snack ideas to support gut health.

🥳 fun - the book is filled with puns, jokes and metaphors.

[Mati 'Matimajczyta' · Rating 5 out of 5]

I really enjoyed the book because it explains in an accessible way many of the topics currently found in articles and online content about diet and gut health. It provides a broad range of information on how our mind and body work, and how important the gut is for the way we live and how our genes develop. Many of the author’s insights give hope and confidence that anyone can take care of themselves - sometimes needing more time, sometimes less. Our body is truly a fascinating environment for developing health.
One thought that will stay with me long after reading is the realization that many people attribute their health problems to their genes or shift responsibility for their dietary choices to hormones. It’s rare that a diet that works well for a friend will be the right one for us. Therefore, it’s worth seeking and creating our own relationship with food and consciously deciding what and how we nourish our bodies.

[Emily · Rating 4 out of 5]

For me personally, I didn’t take away many new insights — but that’s because I’ve been studying nutrition and the gut for a few years already. Much of what’s covered, from the gut–brain axis to the impact of food on mood, digestion, and overall wellbeing, are concepts I’m already familiar with.

That said, I think this book could be incredibly valuable for anyone at the beginning of their journey into nutrition and gut health. The explanations are clear, engaging, and easy to follow, making complex science understandable. It’s a great starting point for readers who want to understand why the gut is often referred to as our “second brain” and how small changes in diet can make a big difference.

In short: if you’re already deep into gut health research, you may find this more of a refresher. But if you’re curious, new to the topic, or looking for a motivating read to improve your diet and overall health, Genius Gut is an excellent choice.

[Jamie Parsons · Rating 2 out of 5]

The link between gut and brain is commonly accepted yet this book offers little else over 300 pages to further this conversation outside of inconclusive studies and tenuous links to health benefits

Granted, the book is aware of the limitations of current research, but is still content to suggest that optimal gut health could solve for all manner of health conditions from Alzheimer’s to depression

An incredibly accessible book - so much so that the writing feels like it’s aimed at children - where some sections could be useful to people looking to receive an intro into the benefits of certain dietary changes

[Georgi 🌸 · Rating 5 out of 5]

I absolutely loved Genius Gut by Dr Emily Leeming.

While the ideas in the book are quite basic, they have that special something that makes them truly impactful. It beautifully simplifies complex research into practical, actionable steps that can literally transform your health from the inside out.

I feel like I've learned so much about the gut health, gut brain and microbiome, and I now see my diet and lifestyle in a whole new light.

I originally read it on Kindle, but I’m definitely getting the paperback version too as it's that good.

[Maria Helena · Rating 5 out of 5]

Książka typu trawienie for dummies ale jakie ona ma strony z źródłami!!!! I to drobna czcionka. Należy się tu 5 gwiazdek za research, dostępność, otwartość. Robiłam notatki i zaginałam strony. Dużo wyciągnęłam z tej lektury. Chce nadal używać wskazówek i narzędzi zawartych tu. Mimo, że opierają się na amerykańskich danych.

Ale napiszę oficjalną skargę do Storytel i do wydawnictwa za użycie do przeczytania tego audiobooka poprzez AI. Nie będzie Niemiec pluł nam w twarz, ani robót mówił nam o sraniu (głównie trawieniu)

[Izzie · Rating 1 out of 5]

picked this up on a whim from the library's bestsellers shelf... the writing was a little annoying and self-explanatory, but nothing too bad...
until the author decided to include an AI poem about fibre... honestly it would have been far less cringe if the author had written her own terrible poem. this could be the most well-researched book in the entire world but now i just don't trust the rest of the writing not to have been done with the assistance of AI.
sometimes you have to take a hard stance on these things and as such, it's a huge, resounding no from me.

[Tal Taran · Rating 4 out of 5]

A fantastic entry-point for those new to gut-microbiome science. If this is your first book delving into the subject you’ll get a HUGE amount from this—even applicable recipes and easy-to-apply actions helped by the author’s pre-heavy-hitting science background as a chef.

Here’s a couple of fun facts from studies referenced in the book:

Psychologists have been able to predict how happy you are based on how big your fruit and vegetable consumption is.

For every...
🫘 5g FIBRE = 5% lower risk of depression
🥑 7g FIBRE = 9% lower risk of heart disease
🥜 7g FIBRE = 6% lower risk of type II diabetes
🍫 7g FIBRE = 8% lower risk of colorectal cancer

[Esty · Rating 2 out of 5]

„Al doilea creier” nu a fost exact ce mă așteptam. Mi s-a părut repetitivă pe alocuri, iar multe dintre informații sunt deja cunoscute de majoritatea. Totuși, cred că este o lectură potrivită pentru cine dorește să înțeleagă exact de ce un aliment este mai bun sau mai puțin bun pentru corpul nostru, dintr-o perspectivă științifică.
Per total, pe mine nu m-a impresionat – aveam alte așteptări.

[Ishika Mukherjee · Rating 3 out of 5]

Definitely an interesting read.
I found especially helpful they way Leeming pops trending myths like all UPFs being bad, while also explaining the science behind certain fads and myths.
Contrary to popular reviews on here, I didn’t think the book was especially easy to follow, at least in the first 3rd. It is accessibly written, however it is still a LOT of information coming at you (if you’re not a dietitian or physician).
Overall it’s a 3.5 stars for me.

[Werka · Rating 4 out of 5]

⭐️⭐️⭐️⭐️
Merytoryczna, ciekawa i łatwa do przyswojenia dla każdego, czyli cechy idealnej książki przekazującej naukowe treści!
Świetny tekst, który jest napisany przyjemnie, zawiera dużo tabelek i podpunktów, przez co informacje są poukładane i nie czuję się przytłoczenia nimi. Nie jest to jakaś odkrywcza książka, zwłaszcza, że obecnie temat zdrowego żywienia i zdrowia jelit jest na czasie, ale to miłe kompendium rzetelnej wiedzy.

[Lily Heron · Rating 1 out of 5]

Gretchen Rubin differentiates between "abstainers" and "moderators" and if you know yourself to be an "abstainer" then this book definitely isn't for you. No, some people can't just "have some in moderation" or "just a little won't hurt you", and with a little self-reflection I think we can figure out if that applies to us or not.