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The 4-Week Gut Health Plan: 75 Recipes to Help Restore Your Gut
Trust your gut—and heal it.
Discover how you can eat your way to gastrointestinal relief. The 4-Week Gut Health Plan is your guide to using food to help improve your gut health and ease the symptoms of a variety of gut dysfunctions, including gastritis, small intestinal bacterial overgrowth (SIBO), and gastroesophageal reflux disease (GERD). Restore balance for a happy and healthy gut.
Start things off right with a detailed meal plan packed with 28 days worth of gut health boosting foods, shopping lists, and prep tips. Then customize your diet with 75 tasty and simple-to-make recipes—plus a heaping helping of handy food guides when you feel like going off-recipe.
The 4-Week Gut Health Plan includes:
A complete 4-week plan—Take the guesswork out of gut health with a full meal plan that helps rejuvenate the microorganisms living inside you. Easy recipes, familiar ingredients—Keep things simple with 75 recipes that anyone can make and feature ingredients available at your local grocery store. Foods for better gut health—Learn to manage your own meals using helpful tables that let you know which foods to eat, which to skip, and why.Make sure your gut reaction is relief with the help of The 4-Week Gut Health Plan.
263 pages, Kindle Edition
Published July 16, 2019
521 people are currently reading
103 people want to read
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Displaying 1 - 15 of 15 reviews
September 6, 2022
I’ve read a fair amount of reasonable books and blogs on gut health and healing, and most of them suggest starting small, making sustainable changes, keeping things enjoyable and livable, etc.
This book lost me the second it suggested drinking bone broth was a suitable “substitute” for coffee.
Tell me to ease up on caffeine - tell me to stop it all together! Suggest I incorporate bone broth into my diet, point out all the benefits - I love bone broth! But to suggest that sipping on savory bone broth will serve as a substitution (!!) for coffee is almost insulting.
Some of the recipes look delicious though.
This book lost me the second it suggested drinking bone broth was a suitable “substitute” for coffee.
Tell me to ease up on caffeine - tell me to stop it all together! Suggest I incorporate bone broth into my diet, point out all the benefits - I love bone broth! But to suggest that sipping on savory bone broth will serve as a substitution (!!) for coffee is almost insulting.
Some of the recipes look delicious though.
August 25, 2020
I have tried a few of their recipes and they were easy to follow. I have thyroid issues so some of the book helped me with my leaky gut. I will say I did not follow the plan because I didn’t think I would stick with it. Thank you to NetGalley and Callisto Media/Rockridge Press for the E-ARC. This is my own opinion.
May 13, 2020
I had high hopes for this. I am a good cook and yet found that most of the recipes were very difficult. I didn’t find more than one or two that I liked. I wish the recipes would have been more simple to prepare.
I voluntarily reviewed an Advanced Reader Copy of this book.
I voluntarily reviewed an Advanced Reader Copy of this book.
July 9, 2022
Totall trush. Not scientific based. Full of nonsense. Please safe your money and buy from real experts.
July 30, 2019
Originally published on my blog: Nonstop Reader.
The 4-Week Gut Health Plan is a recipe and workbook which addresses various digestive issues which affect a huge number of people. Released 30th July 2019 (ebook version released 16th July) from Rockridge, it's 263 pages and available in paperback and ebook formats. Author Kitty Martone is a holistic health practitioner and blogger.
The human body is incredibly complex. Under ideal circumstances, it maintains a healthy balance without much interaction as long as it receives the nutrients and conditions which it needs. Unfortunately, environmental stressors such as pollution, unhealthy lifestyle (smoking, lack of exercise, etc), and stress can wreak havoc on the digestive system and the 'good guy' bacteria which keep everything functioning. This book aims to help readers identify problems, correct imbalances, and heal the damage caused by those imbalances.
The book follows a logical format. The introduction covers some very basic layman accessible biology and physiology, symptoms of digestive dysfunction, and some definitions, as well as sidebars with questions to ask your healthcare professional, and available diagnostic tools.
The second section explains the 4 week action plan along with dietary info, meal plans, shopping lists and the like. The second half of section 2 covers the plan beyond 4 weeks.
Section three offers specific recipes listed by category: breakfast & smoothies, soups salads & sandwiches, meatless dishes, poultry, beef pork & lamb, fish & seafood, desserts, and staples condiments & dressings. The recipes use (mostly) easily sourced ingredients and sensible portion sizes.
There are included links and materials lists for further investigation as well as a bibliography, metric conversion table and other info.
It's worth noting that the ebook format has a handy interactive table of contents as well as interactive links and references throughout. I've really become enamored of ebooks with interactive formats lately.
This is a well written and appealing book. The information presented is factually accurate but some of the conclusions she makes are not necessarily fully supported by current peer-reviewed research (for example, there's no compelling research suggesting that -everyone- should cut gluten out of their diets - it's not going to -hurt- but doing so in an attempt to improve one's health doesn't necessarily follow; unless of course a diagnosis to gluten sensitivity or celiac disease has been made). There are some other suggestions and links which are also not compellingly supported by current medical research (for example special diets for the mitigation of autism). The author is a holistic healer and herbalist and as such, much of the slant of the book is toward alternative healthcare and healing.
The recipes, whilst appealing and nutritionally sound, require a lot of preparation. I would recommend it without reservation for people who are either really committed to improving their gut biome or for foodies who already enjoy cooking and find working in the kitchen relaxing.
Four stars
Disclosure: I received an ARC at no cost from the author/publisher for review purposes.
The 4-Week Gut Health Plan is a recipe and workbook which addresses various digestive issues which affect a huge number of people. Released 30th July 2019 (ebook version released 16th July) from Rockridge, it's 263 pages and available in paperback and ebook formats. Author Kitty Martone is a holistic health practitioner and blogger.
The human body is incredibly complex. Under ideal circumstances, it maintains a healthy balance without much interaction as long as it receives the nutrients and conditions which it needs. Unfortunately, environmental stressors such as pollution, unhealthy lifestyle (smoking, lack of exercise, etc), and stress can wreak havoc on the digestive system and the 'good guy' bacteria which keep everything functioning. This book aims to help readers identify problems, correct imbalances, and heal the damage caused by those imbalances.
The book follows a logical format. The introduction covers some very basic layman accessible biology and physiology, symptoms of digestive dysfunction, and some definitions, as well as sidebars with questions to ask your healthcare professional, and available diagnostic tools.
The second section explains the 4 week action plan along with dietary info, meal plans, shopping lists and the like. The second half of section 2 covers the plan beyond 4 weeks.
Section three offers specific recipes listed by category: breakfast & smoothies, soups salads & sandwiches, meatless dishes, poultry, beef pork & lamb, fish & seafood, desserts, and staples condiments & dressings. The recipes use (mostly) easily sourced ingredients and sensible portion sizes.
There are included links and materials lists for further investigation as well as a bibliography, metric conversion table and other info.
It's worth noting that the ebook format has a handy interactive table of contents as well as interactive links and references throughout. I've really become enamored of ebooks with interactive formats lately.
This is a well written and appealing book. The information presented is factually accurate but some of the conclusions she makes are not necessarily fully supported by current peer-reviewed research (for example, there's no compelling research suggesting that -everyone- should cut gluten out of their diets - it's not going to -hurt- but doing so in an attempt to improve one's health doesn't necessarily follow; unless of course a diagnosis to gluten sensitivity or celiac disease has been made). There are some other suggestions and links which are also not compellingly supported by current medical research (for example special diets for the mitigation of autism). The author is a holistic healer and herbalist and as such, much of the slant of the book is toward alternative healthcare and healing.
The recipes, whilst appealing and nutritionally sound, require a lot of preparation. I would recommend it without reservation for people who are either really committed to improving their gut biome or for foodies who already enjoy cooking and find working in the kitchen relaxing.
Four stars
Disclosure: I received an ARC at no cost from the author/publisher for review purposes.
October 9, 2019
Rockridge Press and NetGalley provided me with an electronic copy of The 4-Week Gut Health Plan: 75 Recipes to Help Restore Your Gut. I was under no obligation to review this book and my opinion is freely given.
The 4-Week Gut Health plan is designed to help readers bring their digestive systems back to good health and to ease the symptoms of a variety of gut dysfunctions, including IBS, small intestinal bacterial overgrowth (SIBO), and gastroesophageal reflux disease (GERD). Stress, lifestyle choices, and environmental issues can put up roadblocks for gut microbiome and lead to dietary problems. The author does a good job in the introduction of explaining the biology and physiology of the problem areas, symptoms of digestive dysfunction, diagnostic tools, and sidebar questions for healthcare professionals.
Section two explains the 4-week gut health plan, including dietary information, meal plans, and shopping lists. The preparation tips are especially helpful, as some of the recipes are very involved and time consuming.
Part three includes 75 recipes, which are separated into logical sections like: Breakfast & Smoothies; Soups, Salads & Sandwiches; Meatless Dishes; Fish & Seafood; and Desserts. There are also helpful tables that teach readers what to eat, what to skip, and the reasons behind these choices. The recipes include flavorful and well balanced offerings, tempting the taste buds with flavor combinations like Coconut Bacon Waffles, Pumpkin Pie Smoothies, Zoodles with Lemon Garlic Shrimp, and Hummus Vegetable Sandwich.
There are positives and negatives to The 4-Week Gut Health plan. This book is a generalization for gut health issues and not one size fits all. The author has jumped on the gluten-free bandwagon, but items such as whole wheat, when not an item that causes intestinal distress, is very healthy. I wish that the author had provided alternatives to those who cannot eat dairy, whether it be an intolerance or an allergy. Many people with gut health issues have intestinal distress due to certain dairy items and it would have been nice for substitutions to be listed. Overall, there are some good recipes here, but not enough for me to want to have a physical copy of the cookbook for my overburdened shelves.
The 4-Week Gut Health plan is designed to help readers bring their digestive systems back to good health and to ease the symptoms of a variety of gut dysfunctions, including IBS, small intestinal bacterial overgrowth (SIBO), and gastroesophageal reflux disease (GERD). Stress, lifestyle choices, and environmental issues can put up roadblocks for gut microbiome and lead to dietary problems. The author does a good job in the introduction of explaining the biology and physiology of the problem areas, symptoms of digestive dysfunction, diagnostic tools, and sidebar questions for healthcare professionals.
Section two explains the 4-week gut health plan, including dietary information, meal plans, and shopping lists. The preparation tips are especially helpful, as some of the recipes are very involved and time consuming.
Part three includes 75 recipes, which are separated into logical sections like: Breakfast & Smoothies; Soups, Salads & Sandwiches; Meatless Dishes; Fish & Seafood; and Desserts. There are also helpful tables that teach readers what to eat, what to skip, and the reasons behind these choices. The recipes include flavorful and well balanced offerings, tempting the taste buds with flavor combinations like Coconut Bacon Waffles, Pumpkin Pie Smoothies, Zoodles with Lemon Garlic Shrimp, and Hummus Vegetable Sandwich.
There are positives and negatives to The 4-Week Gut Health plan. This book is a generalization for gut health issues and not one size fits all. The author has jumped on the gluten-free bandwagon, but items such as whole wheat, when not an item that causes intestinal distress, is very healthy. I wish that the author had provided alternatives to those who cannot eat dairy, whether it be an intolerance or an allergy. Many people with gut health issues have intestinal distress due to certain dairy items and it would have been nice for substitutions to be listed. Overall, there are some good recipes here, but not enough for me to want to have a physical copy of the cookbook for my overburdened shelves.
July 18, 2019
Feeling sluggish, bloated, and uncomfortable? Is your appetite and enjoyment of food not what it used to be? Does your skin look dull, and is your breath bad? If the answers to these questions is "YES", then it's time for a new plan: "The 4-Week Gut Health Plan" by Health Educator, Practitioner, and Chef, Kitty Martone. Through the author's own experience with digestive disorders, and her triumph with overcoming her personal health challenges, she has developed a "gut health plan" to help you achieve better digestive health through proper eating and meal planning. Knowing what not to eat is as important as being aware of which foods are best for optimal digestive health. Ms. Martone recommends seeing a physician for a full evaluation, and if you are diagnosed with a digestive disorder, learning how to manage and control your food consumption is vital for "gut health". "The 4-Week Gut Health Plan" explains various types of digestive disorders and also lists the suggested types of diets to counteract and prevent the symptoms of these disorders. The book features 75 recipes like these: "Pumpkin Spice Smoothie"; "Coconut-Bacon Waffles"; "Quinoa Breakfast Bowl with Greens and Eggs"; "Roasted Vegetable and White Bean Salad"; "Veggie Spring Rolls with Miso Dipping Sauce"; "Vegetarian Shepherd's Pie"; "Classic Roasted Chicken and Root Vegetables"; "Cast Iron Rib-Eyes with Sweet Potato Fries"; "Zoodles with Lemon-Garlic Shrimp"; "Cowboy Cookies"; and "Dill and Caraway Sauerkraut". In addition to delicious food ideas and helpful meal planning, the author also offers encouragement and support based on her own real-life experiences and health issues.
Book Copy Gratis Callisto Publishers
Book Copy Gratis Callisto Publishers
July 30, 2019
Thank you @netgalley and @callistomediainc for the free e-arc for review! This book is out July 30.
I was intrigued by the title of this book. It has 3 sections. The first part talks about the importance of gut health not jut for those with digestive issues but for overall body health.The author talks about how to use a food diary. Part Two is the 4 week meal plan. This section also includes shopping lists and how to prep for success by getting your kitchen and pantry in shape. The last section includes 75 recipes. There are recipes for breakfast, soups, salads, meats,fish, vegetarian and desserts. The author has also includes staples such as salad dressings and bone broth. There are several digestive teas.
I was happy to see the variety of recipes and that nutrition information is included. I was able to try out one recipe, the Avo,Ghee & Radish Toast. It was tasty and the directions were easy to follow. Each section of the book has a color photo. I appreciated the information on gut health including links. I would have liked a section on go to snacks. Also more information on eating out when work and social commitments require it would be helpful. Overall I found this to be a helpful book and I plan to purchase a hard copy for easy reference. I look forward to trying the recipes for Lemon Chicken and Roasted Baby Broccoli with Pine Nuts and Zoodles with Lemon Garlic Shrimp.
I was intrigued by the title of this book. It has 3 sections. The first part talks about the importance of gut health not jut for those with digestive issues but for overall body health.The author talks about how to use a food diary. Part Two is the 4 week meal plan. This section also includes shopping lists and how to prep for success by getting your kitchen and pantry in shape. The last section includes 75 recipes. There are recipes for breakfast, soups, salads, meats,fish, vegetarian and desserts. The author has also includes staples such as salad dressings and bone broth. There are several digestive teas.
I was happy to see the variety of recipes and that nutrition information is included. I was able to try out one recipe, the Avo,Ghee & Radish Toast. It was tasty and the directions were easy to follow. Each section of the book has a color photo. I appreciated the information on gut health including links. I would have liked a section on go to snacks. Also more information on eating out when work and social commitments require it would be helpful. Overall I found this to be a helpful book and I plan to purchase a hard copy for easy reference. I look forward to trying the recipes for Lemon Chicken and Roasted Baby Broccoli with Pine Nuts and Zoodles with Lemon Garlic Shrimp.
October 7, 2019
The book for review is “The 4-Week Gut Health Plan: 75 Recipes to Help Restore Your Gut” by Kitty Martone. It falls in the genre of gastrointestinal and health/fitness according to the publishers.
Being healthy is more than just exercising. It includes what you eat and how that impacts your body.. This includes your gut.
Inside this book you will find the importance of gut health, questions you should ask your doctor, signs of a gut that is ill and some diseases that goes with it.
After you will find a section on how to heal your gut, food to avoid and food you are able to enjoy and some useful tips.
From there you will learn how to plan for the next four weeks which include restructuring your freezer, fridge and pantry.
Each week is planned out on what you will need to have to make the recipes that you can check off in the book.
This is to help you get on the road to feeling better.
The book covers the three meals and snacks per day.
There is a nice variety of recipes that should please those using the plan.
After looking at the produces needed I am not sure if I would be able to find all of these in my area. Some alternatives to items would be a nice inclusion inside this book on those occasion.
I received this book for free from Callisto Publishing for an honest review.
Being healthy is more than just exercising. It includes what you eat and how that impacts your body.. This includes your gut.
Inside this book you will find the importance of gut health, questions you should ask your doctor, signs of a gut that is ill and some diseases that goes with it.
After you will find a section on how to heal your gut, food to avoid and food you are able to enjoy and some useful tips.
From there you will learn how to plan for the next four weeks which include restructuring your freezer, fridge and pantry.
Each week is planned out on what you will need to have to make the recipes that you can check off in the book.
This is to help you get on the road to feeling better.
The book covers the three meals and snacks per day.
There is a nice variety of recipes that should please those using the plan.
After looking at the produces needed I am not sure if I would be able to find all of these in my area. Some alternatives to items would be a nice inclusion inside this book on those occasion.
I received this book for free from Callisto Publishing for an honest review.
July 22, 2019
If you’re ready to make a change in your diet plan and uplevel your gut health, this is the right book.
Kitty Martone gives you a comprehensive plan complete with monthly meal guides, recipes, and the beginning basics of how to outfit your kitchen with the proper pantry essentials and cooking appliances.
This book is not for the faint of heart, but if you are fed up and ready to make a change for the better in your diet, this book will be your bible. But if you’re not ready to make a drastic change in your cooking and eating habits, this book will just gather dust on the shelf, it’s not a casual cookbook.
Be prepared for a life change, albeit one for the better!
Kitty Martone gives you a comprehensive plan complete with monthly meal guides, recipes, and the beginning basics of how to outfit your kitchen with the proper pantry essentials and cooking appliances.
This book is not for the faint of heart, but if you are fed up and ready to make a change for the better in your diet, this book will be your bible. But if you’re not ready to make a drastic change in your cooking and eating habits, this book will just gather dust on the shelf, it’s not a casual cookbook.
Be prepared for a life change, albeit one for the better!
July 24, 2019
Simpler recipes please
Sounds great. I like having a solid list of all the digestive problems and what foods can help or hurt. However, the recipes are overly complicated for a quick start. If I make and eat the 12 ingredient bread, how am I to know which one hurt my stomach that day. It's 5 am and I picked this up because I didn't sleep and I'm in pain the last thing I want to do is be in the kitchen for an hour. Once I have isolated the foods that are causing me pain then I will want to get creative.
Sounds great. I like having a solid list of all the digestive problems and what foods can help or hurt. However, the recipes are overly complicated for a quick start. If I make and eat the 12 ingredient bread, how am I to know which one hurt my stomach that day. It's 5 am and I picked this up because I didn't sleep and I'm in pain the last thing I want to do is be in the kitchen for an hour. Once I have isolated the foods that are causing me pain then I will want to get creative.
July 19, 2019
A very easy to understand how to make your gut healthy in 4 weeks or less book. The foods you can eat to maintain a healthy gut is foods I love. I enjoyed the weekly shopping lists and tips on what not to keep in the kitchen, too. Once I seen the recipes made with the foods, they had me at Hummus vegetable sandwich and Pumpkin spice smoothie. Both very delicious, easy to make and all ingredients I had on hand.
September 19, 2019
There is a ton of good information in this book, in an easy to understand format. Having a stomach or digestive issue can become very overwhelming between information overload and various "rules" of what to eat or not eat. She breaks it down into simple, easy to understand guidelines. I also love that she gives you tips for how to manage in restaurants, vacation, complete with recipe ideas and a 4 week meal plan.
July 22, 2019
I have to say I learned some new info in this one. There's quite a bit of recipes that lists recipe tips and storage suggestions. I'm eager to try some out!
I received this book at my request and have voluntarily left this unbiased review. This does not affect my opinion of the book or the content of my review.
I received this book at my request and have voluntarily left this unbiased review. This does not affect my opinion of the book or the content of my review.
July 30, 2019
Easy to follow recipes that actually turn out as good as they look. I found myself utilizing this book more than once when planning menus for the week.
Displaying 1 - 15 of 15 reviews