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Digestive Health With REAL Food, 2nd Edition, Updated and Expanded
Unlike narrow diets that tell you what to eat and what not to eat, the protocol presented in Digestive Health with REAL Food, 2nd Edition explains why certain foods are problematic for some people, and how to determine if they are problematic for you. Personalization is critical in tackling digestive issues from as many angles as possible, and this book will help you discover, and build, the optimal diet for you.
Chapter 1 reviews the basic functioning of a healthy digestive system, including the leaky-gut concept and the importance of stomach acid and gut flora. In Chapter 2, Aglaee builds on this information to reveal the many ways your digestion can go wrong. You will learn about non-celiac gluten sensitivity, SIBO, and FODMAP intolerance, along with many other digestive disorders.
Food can either compromise your gut health or help it function more optimally, and Chapters 3 and 4 cover different foods and food groups to so you can understand what you should and should not be eating. Everyone is different, and individual tolerance varies, but knowing which foods are more likely to be problematic can help you better appreciate how your digestive system reacts to what you eat.
In Chapter 5, it is time for action! You will learn how to proceed with the elimination diet protocol based on the type and severity of your symptoms. Then, in the reintroduction phase, you ll learn how your body reacts to specific foods so that you can start building your personal optimal diet.
While food is the central factor in digestive health, supplements and the mind-body connection play a big role. Chapter 6 addresses supplements including homemade bone broth, fermented foods, glutamine, omega-3 fats, and vitamin D that can support your digestive and overall health.
Chapter 7 demonstrates that the mind and gut are interconnected. Aglaee offers important advice on stress management, sleep, and exercise, which should all constitute an integral part of your gut-healing program.
Your new way of eating shouldn t prevent you from eating out and traveling! All you need is a little planning. Chapter 8 will help you develop strategies to live your life to the fullest without having to worry about digestive problems or limited food tolerance.
Chapter 9 is all about troubleshooting. It is chock-full of practical and often easy tips to help you address cravings and fatigue. It will also help you understand why symptoms can return, and how to deal with them.
Chapter 10 is where things get delicious! You ll find dozens of meal, snack, and treat recipes and ideas to make sure you are forever excited about eating REAL food. You will never again have the excuse of saying you do not know what to eat!
Too many people fail at following an elimination diet because they forget that it is about eliminating problematic foods not calories! Chapter 11 gives you an idea of what a week of eating in the elimination and reintroduction phases looks like. It also details how much you need to eat to ensure you get enough calories. The nutritional protocol suggested in this book is far from a starvation diet, and this chapter will help you make sure you are eating enough.
Nobody knows what you should eat, but your body will tell you if you learn how to listen. This book provides a comprehensive, practical, step-by-step guide to a REAL-food-based approach to recovering your digestive health naturally and building your personal optimal diet.
Chapter 1 reviews the basic functioning of a healthy digestive system, including the leaky-gut concept and the importance of stomach acid and gut flora. In Chapter 2, Aglaee builds on this information to reveal the many ways your digestion can go wrong. You will learn about non-celiac gluten sensitivity, SIBO, and FODMAP intolerance, along with many other digestive disorders.
Food can either compromise your gut health or help it function more optimally, and Chapters 3 and 4 cover different foods and food groups to so you can understand what you should and should not be eating. Everyone is different, and individual tolerance varies, but knowing which foods are more likely to be problematic can help you better appreciate how your digestive system reacts to what you eat.
In Chapter 5, it is time for action! You will learn how to proceed with the elimination diet protocol based on the type and severity of your symptoms. Then, in the reintroduction phase, you ll learn how your body reacts to specific foods so that you can start building your personal optimal diet.
While food is the central factor in digestive health, supplements and the mind-body connection play a big role. Chapter 6 addresses supplements including homemade bone broth, fermented foods, glutamine, omega-3 fats, and vitamin D that can support your digestive and overall health.
Chapter 7 demonstrates that the mind and gut are interconnected. Aglaee offers important advice on stress management, sleep, and exercise, which should all constitute an integral part of your gut-healing program.
Your new way of eating shouldn t prevent you from eating out and traveling! All you need is a little planning. Chapter 8 will help you develop strategies to live your life to the fullest without having to worry about digestive problems or limited food tolerance.
Chapter 9 is all about troubleshooting. It is chock-full of practical and often easy tips to help you address cravings and fatigue. It will also help you understand why symptoms can return, and how to deal with them.
Chapter 10 is where things get delicious! You ll find dozens of meal, snack, and treat recipes and ideas to make sure you are forever excited about eating REAL food. You will never again have the excuse of saying you do not know what to eat!
Too many people fail at following an elimination diet because they forget that it is about eliminating problematic foods not calories! Chapter 11 gives you an idea of what a week of eating in the elimination and reintroduction phases looks like. It also details how much you need to eat to ensure you get enough calories. The nutritional protocol suggested in this book is far from a starvation diet, and this chapter will help you make sure you are eating enough.
Nobody knows what you should eat, but your body will tell you if you learn how to listen. This book provides a comprehensive, practical, step-by-step guide to a REAL-food-based approach to recovering your digestive health naturally and building your personal optimal diet.
606 pages, Kindle Edition
First published May 1, 2013
51 people are currently reading
440 people want to read
About the author
Aglaée Jacob
10 books6 followersAglaée is a Canadian registered dietitian and has completed a Bachelor's and a Master's degree in Nutrition at Laval University (Québec City, Canada). She worked as a diabetes educator in Ottawa for over 3 years before realizing that the training she received wasn't allowing her to help people as much as she had hoped. She then decided to open her mind to other schools of thought and initiated an extensive research. Since then, she developed an evidence-based alternative approach that helped her manage her personal health struggles and get better results with her clients.
She personally suffered with chronic digestive problems that she was able to fix (and continue to control) using a REAL food-based approach. That's what lead her to publish the book "Digestive Health with REAL Food: a practical guide to an anti-inflammatory, low-irritant, nutrient-dense diet for IBS & other digestive issues" in June of 2013 and a companion cookbook by the same name will be released in December of this year. She also regularly contributes to many publications, including Paleo Mag and Today's Dietitian. She is now studying naturopathic medicine at the Canadian College of Naturopathic Medicine in Toronto.
You can work with Aglaée online from anywhere by signing up for her monthly "REAL food challenge" (http://www.eat-real-food-paleodietiti...) or her "Digestive Health with REAL Food Community" (http://www.eat-real-food-paleodietiti...).
She personally suffered with chronic digestive problems that she was able to fix (and continue to control) using a REAL food-based approach. That's what lead her to publish the book "Digestive Health with REAL Food: a practical guide to an anti-inflammatory, low-irritant, nutrient-dense diet for IBS & other digestive issues" in June of 2013 and a companion cookbook by the same name will be released in December of this year. She also regularly contributes to many publications, including Paleo Mag and Today's Dietitian. She is now studying naturopathic medicine at the Canadian College of Naturopathic Medicine in Toronto.
You can work with Aglaée online from anywhere by signing up for her monthly "REAL food challenge" (http://www.eat-real-food-paleodietiti...) or her "Digestive Health with REAL Food Community" (http://www.eat-real-food-paleodietiti...).
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Displaying 1 - 30 of 31 reviews
August 30, 2022
5 stars
Very detailed, informative, and inspiring, covering every possible related topics.
I need to read it again, more thoroughly.
Very detailed, informative, and inspiring, covering every possible related topics.
I need to read it again, more thoroughly.
May 20, 2021
If you have been diagnosed with any gastrointestinal sensitivities or diseases, do yourself a favour and follow your medical practitioners advice if and have be referred to a qualified dietician for learning how to live with this incurable gastrointestinal disease. In our case, my husband has IBS, and this book goes against everything we have learned. Medical experts (his dietician) prescribed the FODMAPS elimination diet, which has worked miraculously for him, and the recipes so healthy and delicious, I cook them for the whole family.
I thought this book, which had IBS in the title, would have some great new recipes for me to follow. Uh, no.
After reading several chapters in disbelief, from saying giving birth by c-section or bottle feeding your baby will send you to bad-gut hell, I skipped to the recipes, and they were looking great, until Paleo diet #101 recipes for mushrooms and cauliflower rice, etc: high FODMAP vegetables that make my husbands sensitivities flare. Mind you, we do live in Australia, and he did say gut health research is more advanced in Australia than North America. Ah-ha, I'd say so, if this is the offered fare... The first thing he did to get my warning bells going was his complete departure from evidence based practices, even going so far as to insult the medical profession. Dissing FODMAPS for IBS sufferers was second (read on for more).
If you have IBS, and your medical experts have introduced you to FODMAPS, I highly recommend books by Sue Shepherd, Phd. The 2-Step Low FODMAP eating plan has a lot of useful information about foods that will irritate you and foods that won't, and why, and there are a lot of delicious easy to follow recipes that my whole family enjoys. These books have become our lifestyle, they work. Plus, you can google High FODMAP foods to avoid, and Low FODMAP foods that are fine, and there are hundreds of options, unlike the 5 foods this author says he encountered during his FODMAP journey. The way this author disregarded FODMAPS was what immediately put my back up with his alternative health advice. Stay away.
FODMAPS diet is actually very similar to Paleo diet (Paleo having endorced this "cookbook"), however FODMAPS looks a little bit further in how IBS sufferers intestines process certain fructose based foods. We did follow Palio for a time, before learning that certain staples like cauliflower, garlic and onion, mushrooms, etc, were a no-go.
On the positive side, Paleo diet recipes are a great way to supplement your FODMAP recipes, because they are generally gluten and dairy free. Providing you understand first what foods you still need to avoid, understanding how certain foods react in a sufferers intestines, and its really just a matter of substituting ingredients to make it safe (and pain free). IBS is incurable, but the right diet can make it manageable. Follow medically approved, evidence based practices, is what I'm recommending, from proven experience.
I thought this book, which had IBS in the title, would have some great new recipes for me to follow. Uh, no.
After reading several chapters in disbelief, from saying giving birth by c-section or bottle feeding your baby will send you to bad-gut hell, I skipped to the recipes, and they were looking great, until Paleo diet #101 recipes for mushrooms and cauliflower rice, etc: high FODMAP vegetables that make my husbands sensitivities flare. Mind you, we do live in Australia, and he did say gut health research is more advanced in Australia than North America. Ah-ha, I'd say so, if this is the offered fare... The first thing he did to get my warning bells going was his complete departure from evidence based practices, even going so far as to insult the medical profession. Dissing FODMAPS for IBS sufferers was second (read on for more).
If you have IBS, and your medical experts have introduced you to FODMAPS, I highly recommend books by Sue Shepherd, Phd. The 2-Step Low FODMAP eating plan has a lot of useful information about foods that will irritate you and foods that won't, and why, and there are a lot of delicious easy to follow recipes that my whole family enjoys. These books have become our lifestyle, they work. Plus, you can google High FODMAP foods to avoid, and Low FODMAP foods that are fine, and there are hundreds of options, unlike the 5 foods this author says he encountered during his FODMAP journey. The way this author disregarded FODMAPS was what immediately put my back up with his alternative health advice. Stay away.
FODMAPS diet is actually very similar to Paleo diet (Paleo having endorced this "cookbook"), however FODMAPS looks a little bit further in how IBS sufferers intestines process certain fructose based foods. We did follow Palio for a time, before learning that certain staples like cauliflower, garlic and onion, mushrooms, etc, were a no-go.
On the positive side, Paleo diet recipes are a great way to supplement your FODMAP recipes, because they are generally gluten and dairy free. Providing you understand first what foods you still need to avoid, understanding how certain foods react in a sufferers intestines, and its really just a matter of substituting ingredients to make it safe (and pain free). IBS is incurable, but the right diet can make it manageable. Follow medically approved, evidence based practices, is what I'm recommending, from proven experience.
July 14, 2013
This book combines principles from the Specific Carbohydrate Diet, GAPS, Autoimmune Paleo, Low-FODMAP and SIBO/Candida diets into a plan that covers pretty much every base for your digestive health. It recommends healthy fats, probiotics and fermented foods, and a plan for reintroducing fruits, veggies, nuts and seeds to find the best diet for you. It is pretty restrictive for the first 3-4 weeks, so I can't see the average Joe picking up this book and diving in. Even for the average IBS patient it might seem like too much - but if you're really fed up with your digestive symptoms (like I am) you'll probably be willing to give it a try. Even though she says not to, I did decide to make some minor tweeks to the first 3 weeks of the program, and we'll see how I do.
Whether you decide to follow the full elimination and reintroduction plan outlined in the book or not, I do think this book would be useful for IBS, SIBO, Celiac, Crohn's and UC patients to at least read through.
I can't speak to my results yet, since I only just started, but I'll update this review in a few months and let you know.
Whether you decide to follow the full elimination and reintroduction plan outlined in the book or not, I do think this book would be useful for IBS, SIBO, Celiac, Crohn's and UC patients to at least read through.
I can't speak to my results yet, since I only just started, but I'll update this review in a few months and let you know.
August 11, 2017
I liked this book as a quick intro to a world I didn't know, but I agree with the reviews saying they go against some medical advices with not a lot of evidence, based only in the principle that it doesn't need to apply to everyone. Also the context, recipees and opinions are addressed to people eating lots of packed food. It doesn't really helps if you are used to mediterranean food or if you already cook your food, recipees are too basic, only a few, and I am not sure all of them are ok for the purpose they are intended. Nevertheless it helped me a lot to get a view on what happens to me as it describes many symptoms to help identify what happens into your body.
June 10, 2013
The most comprehensive book I've seen on digestive health. I'd love to see doctors read this and become more educated for their patients, but the truth is, we have to take our health into our own hands. It's why our family has been using Young Living essential oils. Aglaee's recipes are simple (expected on an elimination diet). Her Carrot Treat is like dessert! I'm looking forward to trying the Lemon Butter Sauce, Coconut Oatmeal, and Avocado Mouse.
November 22, 2016
Excellent book. A lot of helpful information about our digestive system, the foods we eat and the supplements we take. Pros and cons in detail.
April 6, 2018
Kind of a waste of time to read this book if you don't eat meat.
March 9, 2023
I am still reading this book because I have jumped around it a bit. I'm now rereading it from the beginning.
It took over a year of countless tests of all types to be diagnosed with Post-Infection IBS just to have another doctor tell me how unlikely that was an accurate diagnosis. My Gastroenterologist at the time was perplexed about my severe ongoing symptoms and the lack of answers from all of the tests. It wasn't until I found this book that I felt someone understood and could explain what was happening in my body. It says that everyone's bodies are different and that there is a lot of research still to be done in this field, however it gave me tools to figure out how to manage my symptoms and listen to my body.
I recommend this book to so many people. Like all books it may not be for everyone, and if you have a really good doctor then you may not need a resource like this one. For those who have stomach issues but not enough to get them to the doctors office or just want to better understand the basics of the digestive system without becoming a med student, this may be for you. I just keep going back to it time and again and hope others find it as useful as I do.
It took over a year of countless tests of all types to be diagnosed with Post-Infection IBS just to have another doctor tell me how unlikely that was an accurate diagnosis. My Gastroenterologist at the time was perplexed about my severe ongoing symptoms and the lack of answers from all of the tests. It wasn't until I found this book that I felt someone understood and could explain what was happening in my body. It says that everyone's bodies are different and that there is a lot of research still to be done in this field, however it gave me tools to figure out how to manage my symptoms and listen to my body.
I recommend this book to so many people. Like all books it may not be for everyone, and if you have a really good doctor then you may not need a resource like this one. For those who have stomach issues but not enough to get them to the doctors office or just want to better understand the basics of the digestive system without becoming a med student, this may be for you. I just keep going back to it time and again and hope others find it as useful as I do.
September 7, 2018
Informative. Use as a tool to customize your diet if you are having digestive issues. It also includes good details about how the digestive system works and how certain things react with certain issues. Includes nutrient break downs and charts. The last section is dedicated to a few go-to recipes to help get you started. Diets for diabetes, Celiac disease, and gallbladder issues stood out to me and I felt it was informative and will assist me in customizing my own diet. I do not plan on practicing an elimination diet. I plan to simply cut down on high fat foods and focus on "real" (non-processed) foods.
January 29, 2021
I checked out this book for recipes for someone suffering from Ulcerative Colitis.
The table of contents lists 3 pages on UC. Two of those pages are exactly the same: "Testing Options for Various GI Conditions" and on each of those two pages, the UC info is one word "colonoscopy"
Many of the recipes include foods that the doctor and several reliable sources advise to avoid.
I advise to avoid this book if you have UC.
The table of contents lists 3 pages on UC. Two of those pages are exactly the same: "Testing Options for Various GI Conditions" and on each of those two pages, the UC info is one word "colonoscopy"
Many of the recipes include foods that the doctor and several reliable sources advise to avoid.
I advise to avoid this book if you have UC.
November 30, 2018
Excellent textbook for all things "gut". The most intense but most effective protocol I have ever used with patients for gut healing. Very thorough resource. Lots of recipes too which is a nice bonus. I have made her gelatin gummies many times.
(I just wish the book was a bit more colorful and interactive. It is very textbook-y.)
(I just wish the book was a bit more colorful and interactive. It is very textbook-y.)
April 17, 2018
With this book as a guide, I was able to turn my (digestive) life around. By following the elimination diet, I discovered which foods I was having trouble with and started to feel better than I had in years.
July 15, 2018
Definitely not a book to read for no reason. This is almost like a textbook. It is loaded with information and resources.
March 9, 2019
This book was very helpful. It is full of useful information. If you want details this is the place to start.
January 21, 2022
I learned a lot from this book. I enjoyed the style and I love the recipes. The charts are super helpful. I will be purchasing to add to my bookshelves
December 3, 2022
Love! So helpful and informative. I plan to try the steps to gut healing soon.
June 8, 2023
I'm not a huge meat eater so this book pushing paleo food was not for me. When the author claimed digestive health can cause ADHD and autism I should have stopped wasting my time.
September 7, 2014
I read the companion cookbook before this book. Unsure whether overlap exists, a couple recipes caught my attention here: Muffins of carrot and muffins of salmon.
The chapter titles are: Introduction -- My story -- The basics of digestion -- When digestion goes wrong -- Diet to the rescue! -- Nourishing foods -- Design your own diet -- Supplements -- The mind-body connection -- Living life-- eating out and traveling! -- Troubleshooting -- Recipes -- Meal plans.
As a bonus, the reference are divided by chapter and further divided by subject. This makes it very easy to find deeper sources.
My take-away points come from the supplements chapter: Fermented cod liver oil (vit-A + vit-D + omega-3 PUFA), pastured chicken eggs (vit-D + more), and B12 are probably a good idea for me.
I would have liked some more detail (but I can see how easy this could stretch one book into several volumes). I feel the vit-D section (of personal interest for living too far from the equator for year-round sunshine) was great in showing different sources and excellent for giving exposure durations according to amount of skin exposed and latitude.
The chapter titles are: Introduction -- My story -- The basics of digestion -- When digestion goes wrong -- Diet to the rescue! -- Nourishing foods -- Design your own diet -- Supplements -- The mind-body connection -- Living life-- eating out and traveling! -- Troubleshooting -- Recipes -- Meal plans.
As a bonus, the reference are divided by chapter and further divided by subject. This makes it very easy to find deeper sources.
My take-away points come from the supplements chapter: Fermented cod liver oil (vit-A + vit-D + omega-3 PUFA), pastured chicken eggs (vit-D + more), and B12 are probably a good idea for me.
I would have liked some more detail (but I can see how easy this could stretch one book into several volumes). I feel the vit-D section (of personal interest for living too far from the equator for year-round sunshine) was great in showing different sources and excellent for giving exposure durations according to amount of skin exposed and latitude.
February 25, 2015
Comprehensive information for anyone interested in food sensitivities, an elimination diet, or healing their digestive system, coming from a registered dietitian who not only is open to something beyond the conventional dietary wisdom, but has personal experience with digestive issues, and has researched different approaches to solving them herself. Includes many helpful charts and forms. If it has one fault, the page layouts could have been a little prettier. I especially liked the recipes, many of which are presented as general formulas for stews, stir fries, etc., so that you can modify them to your own preferences. Recipes for some basic fermented foods are also included.
April 6, 2014
From making your own coconut milk to preserving herbs this book is packed with great information and attractive pictures.
As always, I stress a visit to your local GP before adopting any diet or a change in diet just in case.
Medication, IBS, Crohn's disease, celiac disease, all affect your digestive system and require special diets. There are a few meat dishes but overall just a flip through this book made me hungry.
It boasts 100+ recipes all grain, gluten and allergen free.
Easy to find local ingredients in these recipes gave it an extra star for me. Must read!
As always, I stress a visit to your local GP before adopting any diet or a change in diet just in case.
Medication, IBS, Crohn's disease, celiac disease, all affect your digestive system and require special diets. There are a few meat dishes but overall just a flip through this book made me hungry.
It boasts 100+ recipes all grain, gluten and allergen free.
Easy to find local ingredients in these recipes gave it an extra star for me. Must read!
October 29, 2014
This book was amazing. It helped me to understand how all the different foods in my diet may be affecting my digestive health and autoimmune symptoms. I've decided to implement the elimination diet she describes in the book, and almost a month in, it's wonderful to feel like I'm regaining my health. I am actually rereading the book right now, taking detailed notes, so that I can make sure I'm proceeding with my diet in health in the smartest way possible. Five stars, highly recommended to anyone struggling with digestive issues.
June 4, 2015
Didn't actually finish this yet - I'm not able to follow the instructions because of the severity of my digestive issues, but hope to pick it back up again sometime down the road... It's a very informative book with a lot of detail, but like many other paleo books it's been impossible for me to actually follow the prescribed diet because of the specific issues and restrictions I'm dealing with (specifically severe intolerance of fiber and complex carbs).
March 25, 2014
Anyone looking to eat healthier, or who has digestive problems....READ THIS BOOK!!! This is THE most comprehensive informative book I have ever read. So many things I didn't know I didn't know! It's a lot of information (and you might not agree with all of it), but SOO informative. I don't know what else to say!
May 26, 2014
It was pretty factual and had some good ideas. I like the start from scratch method when it comes to your diet, so that you can know what your body will tolerate but I do not really buy the Paleo diet. I think that there is nothing wrong with eating grains.
October 15, 2015
The most thorough description and investigation of the digestive system, how it can be affected and how it in turn affects our health. Highly recommended to anyone dealing with any kind of health issues, or for those who just want a better understanding of their digestive health.
September 4, 2016
An excellent, broad introduction to elimination diets. Also very glad the author doesn't try to foist 10,000 supplements on the reader; instead, real food is emphasized. Worth reading alongside your other illness-specific books.
August 23, 2014
Lots of information, but the size o fthe book had me thinking cookbook, not research paper.
October 18, 2015
Probaly one of the best books I read about digestion and stomach issues which I recently was diagnosed with.
February 16, 2017
A comprehensive coverage of many different aspects of digestive health.
I didn't learn much new, but I think someone newer to digestive health could find out a great deal from this one resource
I didn't learn much new, but I think someone newer to digestive health could find out a great deal from this one resource
February 16, 2016
Best digestive health book. Period.
Displaying 1 - 30 of 31 reviews