Здоровий кишечник. Контроль ваги, настрою та здоров’я

by Джастін Зонненбурґ, Еріка Зонненбурґ, Ярослав Лебеденко (Translator)

Путівник до джерела міцного здоров’я
 

Травна система людини містить щільне єднання бактерій та інших мікробів. Переважна більшість бактерій розташована всередині нашої товстої кишки. Від роботи кишкових мікроорганізмів залежить подальше здоров’я людини. Ви дізнаєтеся про зв’язок між мікробіотою, імунною системою, метаболізмом, настроєм і поведінкою; як правильно формувати мікрофлору від народження і як оптимізувати її в дорослому віці; коли проходити курс антибіотиків і як після цього відновити мікрофлору кишечника; як підтримувати мікробіоту з віком і як знайти правильну комбінацію мікробів для нашого кишечника.
 

Практичні настанови, рецепти та плани харчування для збереження здорової мікрофлори допоможуть кожному нормалізувати стан кишечника та зберегти здоров’я на багато років.

Genres: Health, Nonfiction, Science, Food, Nutrition, Self Help, Medicine

336 pages, Hardcover

First published January 1, 2015

Reviews

[Leslie · Rating 1 out of 5]

What I find fascinating about "The Good Gut" is how little science there is given that the two authors are both experts in the fields of microbiology and immunology at the Stanford School of Medicone. There are brief mentions of studies here and there but more often than not, they describe anecdotal evidence stemming from their experience as parents. (Justin Sonnenburg and Erica Sonnenburg are husband/wife.) I realize that this is written for the layperson in mind, but come on now: Can't you tell us anything new or different instead of just eat more yogurt and don't clean your house so much? (I already make my own 24-hour yogurt and I'm super lazy about dusting, so you're preaching to the choir, folks.) I have a feeling that because this is such a nascent field of study, there just isn't sufficient material to justify an entire book -- and yet, coincidentally enough (or maybe not so coincidentally, since it appears that the microbiota and probiotics will be next in the line of health-related trends) Dr. David Perlmutter, who specializes in neurology and neurogastroenterology, also released a book on the microbiome this same year (2015), specifically on its relationship with the brain. He goes a little bit more in-depth than the Sonnenburgs do, and, surprisingly, mentions more research studies than the actual researchers do. (Can you tell that I am still disappointed about that?) I would recommend his book "Brain Maker" over "Good Gut" even though Perlmutter has a tendency to exaggerate and oversimplify what probiotics can do for health; but a lot of what he says overlaps with what the Sonnenburgs have to say, so really, if you read his first, you don't need to read this one. Or vice versa, I guess, but his recipes sound more delicious, and his anecdotes about his patients are far more entertaining. The Sonnenburgs' anecdotes are only about their own children, which brings me to the uncomfortable question of whether or not "The Good Gut" is actually just an incredibly long Facebook post on paper. (Nicely played, Justin and Erica.)

Another quibble I have with "The Good Gut": The Sonnenburgs advise that we consume a high-carbohydrate and low-fat diet to feed our microbiome, abstaining from animal meat/saturated fats. Okay, they call it a "high-fiber diet" and not a high-carb diet, but from their suggestions -- plenty of vegetables, fruits, whole grains, and legumes with little red meat or fat -- that's pretty much a high-carb diet no matter how you couch it. I've got no problem with vegetables (as long as they're not overly starchy -- I'm looking at you, potatoes) or fruits (as long as they're not overly sugary -- I'm looking at you, grapes) but for those of us who are/have been overweight/obese, pre-diabetic/diabetic, or have suffered any number of metabolic issues as a result of high blood sugar/insulin levels, we know what grains can and will do to us, including whole grains. We can still get plenty of beneficial fibers out of non-starchy and cruciferous vegetables without resorting to whole wheat bread and beans (which don't have much fiber to provide us with anyway, especially when compared to the amount of overall carbs they contain) so our microbiota will be fine in that regard.

As for the low-fat, low-meat part of their prescription: There's mounting evidence that fat and meat have been wrongly maligned these past fifty years or so as being the cause of heart disease and obesity (which never made any sense because a) we have evolved over millions of years eating primarily animal flesh and organs and b) carnivores in the wild don't get heart attacks or overweight, but domesticated species like house pets and modern humans do). For some reason, the Sonnenburgs believe in the false dichotomy of eating high amounts of fiber must absolutely necessitate in a high-carb diet, and high-fat/protein must therefore be low in fiber. (When those of us who are low-carbers/ketogenic probably eat far more vegetables than the average American does, which, granted, is not saying much considering the only vegetables most Americans eat are corn and potatoes -- starchy and no variety.) They write off the traditional Inuit diet as some sort of freaky outlier despite the existence of healthy populations the world over who thrive on a similar high-fat/protein diet (including the African populations they mention, by the way). Plus, they make the same mistake that everyone else does of assuming that people who eat a traditional Mediterranean or Japanese diet don't eat much fat/meat. Hint: There's no one Mediterranean diet, nor is there is even one Japanese diet. We're talking about a diverse collection of cultures and cuisines, and many of these people eat a lot of both fat and meat and are perfectly healthy. One thing all healthy populations have in common regardless of diet? Little to no sugar, and very little if any processed foods. Can't we all just get along (without sugar)?

P.S. It's probably unfair for me to rate this 1 star. To be honest, it should probably be 2 or 2.5 stars, but I'm still very disappointed. And bitter. Maybe even resentful? I'm a petty woman.

[Eric · Rating 4 out of 5]

I'm suddenly in the mood for sauerkraut and a fecal transplant.

[Astrid · Rating 1 out of 5]

I had high hopes for this book, but I found the writing tone and examples used to explain scientific research are of supermarket magazine quality. Using Tupperware or an Apple Store example to explain a scientific concept is very simplistic. A lot of the research presented was on very small samples. The anecdotal evidence of the authors' experience with their own family comes across high handed. As a layman I am very interested in the gut biome, but I have learned more about new research and findings on this subject from NPR and other articles. There is a lot to learn on this important topic, but this book seems to be trying to catch the commercial hype of the early research.

[Wanda Pedersen · Rating 4 out of 5]

Finally, a book about the gut microbiome that actually offers constructive advice! This is what I’ve been searching for, even if I am a bit disappointed with the authors’ recommendations.
First off, there are things that affect your microbiome that you cannot change—if you were born by C-section or weren’t breastfed, there’s nothing that you can about it. Neither can you change the amount of antibiotics that you took as a child.

There are three things that you can do from this moment on, however. First, don’t rush off to your doctor and demand antibiotics for every little thing. Every time you take them, there is nuclear winter for the good microbes in your gut, leaving space for pathogens to muscle in and make you sick. There are times that you will need antibiotics—save your exposures for those time. (Having recently struggled with a nasty skin infection, cellulitis, which made me very feverish and scared, I am very thankful for antibiotics).

The second thing is that we have developed the idea that ultra-clean is ultra-good. Not necessarily so, say the authors. Accept a bit of dirt back into your life. Dig in the garden, get a bit of dirt under your fingernails, pet your dog or cat, don’t stress too much about washing. Of course, clean up to make yourself comfortable and always wash your hands after toilet visits, but your kitchen does not have to have the same level of clean as an operating room. You can benefit by challenging your immune system via the gut and maybe acquire some useful microfauna in the process.

Thirdly, we are starving our good gut microbes. They need the fibre from foods like vegetables, fruits, legumes and whole grains. Lots of it. Also keep in mind that our microbiome is a pharmaceutical factory, producing molecules that can affect our lives in unexpected ways. Too much meat favours microbes that produce a cancer causing substance. Finally the whole “eat less meat” message makes more sense to me, although it makes it no easier to follow. Moving away from simple carbohydrates can also be challenging, especially because we enjoy them so much, but they feed the wrong bacteria.

I find this kind of book very inspirational. It’s difficult to change life-long bad habits, but I’m always re-inspired after reading about current research and its ramifications. So I made a happy trip to the farmers’ market last night to buy cherries, raspberries and carrots and I plan to feed the beneficial bacteria as well as I can.

[Lindsay Nixon · Rating 5 out of 5]

Best book I’ve read on the topic by far. HIGHLY RECOMMEND

Currently my top pick for health book of the year.

Things I like: it gives a fiber recommendation (29-35g minimum), discusses how antibiotics and antibiotic soap/cleaner affects microbes, mentions the impacts of glycemic load and industrial flour and provides evidence so the reader can draw their own conclusions what’s best for them diet-wise instead of fear mongering.

Things I didn’t like: no mention of resistant starch and the gut benefits of it or vinegar; constant encouragement of some dairy products

If you have any kind of weight or tummy struggles OR you want to be healthy at 60-70-80, this book is a must!

[Edith-nicolecameron · Rating 3 out of 5]

This book is decently written (albeit repetitive) and the authors are really the best-equipped people on earth to be writing it, at least at this point. Here's the thing: this science is too new to fill a whole book with any real authority or conclusiveness. Also the "recipes" are kind of random/basic. The gist is birth vaginally if you can, breastfeed, avoid antibiotic overuse, combat necessary antibiotics with probiotics, and eat a lot of yogurt, fermented foods, whole grains, beans, and vegetables to feed your good bacteria; the more good bacteria in your microbiota, the less space for bad (pathogens)... at least until fecal transplants are readily available. Most interesting and exciting parts were the mice studies, but some people might have a hard time reading about those.

[Tracy Marks · Rating 5 out of 5]

What a highly informative, readable and important book- especially for those of us with GI problems, auto-immune disease, allergies and asthma who have found traditional medical remedies to be inadequate! Microbiologists Justin and Erica Sonnenburg do what few health book authors succeed in doing – provide clear and useful explanations and guidance in language that is neither too informal and condescending nor too dense and highly technical.

The focus of THE GOOD GUT is helping us to understand how the microbacteria in our guts both help and hinder our overall health, and what we can do – particularly in regard to foods we eat, and both probiotics and prebiotic supplements – to increase the diversity of healthy bacteria, combat inflammation and strengthen our immune systems.

Our guts have 100 trillion bacteria, most of them (at least among us Westerners) good bacteria, but which are starving due to antibiotic use, household cleaners and sanitation procedures that kill healthy bacteria, and our reliance on fast-food simple carbohydrates and saturated fats instead of adequate plant-based fiber.

Fiber, which the authors refer to as MACs (for microbiotic accessible carbohydrates) such as that found in whole grain bread, nuts, bananas, and berries nourishes the healthy bacteria in our guts, strengthening our immune system. Likewise, prebiotics such as onions, garlics and legumes are critical for health, and fermented foods such as yoghurt with live cultures (NOT sweetened and NOT frozen), kefir, pickles and sauerkraut are particularly significant sources of nutrients for healthy gut bacteria.

"The cells that line our intestinal wall sit side by side, like tiles," the Sonnenburgs tell us. "In between these cells is a network of proteins that serve as the grout. The grouted, tiled wall is the barrier that keeps the microbiota and particles of digesting food from crossing into our tissue and bloodstream. Ideally, bacteria stay within the boundaries defined by the tiled wall, that is, inside the tube. Studies suggest that probiotics can help reinforce the gut barrier by nudging intestinal cells to produce more protein "grout."

We feed our healthy gut bacteria through probiotics – both via eating the right foods and taking probiotic supplements. But each of us has a different microbiotome (due to our genes, diet, geographical location and daily exposure) responsive to different probiotic cultures – and only a dozen or so such as acidophilus are available so far on the U.S. market.
Clearly, research pertaining microbiotomes and probiotics is still in its infancy, but the microbiology of the gut is an exciting, growing field. Within a decade, doctors may routinely check the microbiotomes of patients, and rather than rely on pharmaceuticals and medical procedures, prescribe individually determined foods and probiotic supplements which specifically maintain healthy gut bacteria and combat the unhealthy bacteria. If only the pharmaceutical industry would not stand in the way!

I was also intrigued by the Sonnenburgs' discussion of gut instinct, and the connection between the brain and the gut, which confirmed for me the value of my own tendency to think with my gut and trust my gut feelings.

THE GOOD GUT is loaded with helpful advice. In addition to giving food and supplement advice, the authors refer readers to the Healthy Gut Project, from which we can receive a detailed report of our microbiotomes. In the final section of the book, they include a few dozen microbiotome-friendly recipes - most which involve food which can be bought in the supermarket and the health food store, and don't require lengthy cooking times. Some of these are Indian foods, but others are common American foods and health foods.

I personally am already gaining considerable benefit (less gas, belching and constipation, which have been plaguing me for years) from three of the recipes – the morning microbiota smoothie, the chickpea Greek salad and crunchy unsweetened yoghurt parfait with hazelnuts and blueberries.
The Sonnenburgs recommend restricting meat, but for those of us who are meat-eaters, I wish they had given some suggestions in regard to beef, chicken and fish. As a result, however, of becoming allergic to antibiotics, and of recently reading and reviewing PASSIONATE NUTRITION (Jennifer Adler and Jess Thompson), I have become convinced that the antibiotics in beef and chicken have been weakening my immune system, and am now buying to grass-fed, free-range and organic meats only, despite the additional cost.

I also began taking probiotics. Although the brand that I am currently taking only contains acidophilus, I feel sufficiently informed as a result of reading this book and subscribing to Consumer Labs (which tests supplements and notes the specific brands with the highest ratings) to choose future probiotic supplements which provide a variety of diverse cultures.

I highly recommend THE GOOD GUT not only to everyone suffering from gastro-intestinal and auto-immune problems but also to everyone who wishes to improve their health and effectively combat the dire effects of the processed foods, additives, simple carbohydrates and saturated fats that are contributing to disease and obesity. I'd rate THE GOOD GUT more than 5 stars if that were possible.

[Peggy · Rating 5 out of 5]

"The Good Gut" confirms scientifically what I have learned empirically. I am a retired RN who has eaten a whole lot of vegetables, rice and beans my whole adult life. I do eat meat and fish several times a week, but know that I feel better when I eat less meat. Just in the past 2 years, since I retired and have more time, we have added home-made kimchi and sauerkraut to our diet, and I have noticed that this makes me feel even better. I was a single mother who worked all of her life, along with raising a family, and I was born with a low energy level. People like me describe feeling like we were "born tired." If I did not eat well, so that I felt my best, I could not manage my hectic schedule. Eating poorly was not an option for me.
The Sonnenburgs explain in lay terms the complex relationship that all human being have with the microorganisms that we host in our digestive systems. It turns out this relationship may be much more important to our health than we ever realized. The variety and numbers of microorganisms that we harbor can either contribute to our well being, or contribute to a disease process. Without being dogmatic, or preachy, they enthusiastically lay out the pathway for people to follow that will assist them to make the most of this relationship. At the risk of oversimplification, the advice is to eat more whole plants and fermented foods.
One of the most helpful aspects of the story that the authors tell, is that they include their own story, of how their 2 children were born by c-section, had to take antibiotics at times, and now they are working parents with school age children, who need lunch for school every day. So this is a not family living on another planet, but one struggling with the same issues that so many of us are facing, and trying to find a way to live a healthy lifestyle in spite of it all.
I found the science presented fascinating, and helpful. The authors do mention over and over again that this science is a work in progress and there is so much more to discover. I look forward to following the ongoing research. I found the authors sincere, forthright and engaging.
I have only one suggestion for the authors. There is a sentence in the book that states that the microorganisms are not conscious. As a long time student and practitioner of buddhism (all is one) I wonder if this is true. There is a new book out which I also enjoyed called "Plant Intelligence and the Imaginal Realm" which suggests that the bacteria are in fact conscious and intelligent. This possibility adds a whole new wrinkle to this entire subject.

[Collette · Rating 4 out of 5]

I learned a lot, perhaps more than I wanted to know about the human microbiome. This book is very informative and sometimes dives too deeply into scientific studies, but these two doctors definitely know their sh*t. Because this book is so comprehensive, I'm surprised they did not add a section on how alcohol messes up the microbiome and how eliminating it can repair/reboost the beneficial bacteria in our gut. Overall, an informative read complete with recipes (although I'm not sure how many my family would eat!) for meals to move toward a healthy gut.

[Roman · Rating 5 out of 5]

Цю книжку якось радила моя тренерка (перше її питання завжди було, після "Добрий-день-як-справи", таке - "А що ви сьогодні їли?"), і власне після цього я й купив цю книжечку, але поклав її на поличку і щасливо про неї забув (бо не жанрова ж література!). І аж через три роки мій рандомайзер радісно викликав її із небуття, от і довелося читати, що ж поробиш. Я, чесно кажучи, часто офігівав, коли її читав, бо це виявилося і справді цікаво, і моя тренерка таки була права, із захватом розповідаючи про цей харчовий нонфікшн.

Отже, варто почати із того, що в кишечнику живе не мікрофлора, як я увесь час вважав, а мікробіота - тобто це власне мікрофлора (те, що там живе) плюс її продукти життєдіяльності (тобто те, чим вона випорожняється), адже стінки кишечника все це вбирають в себе, і це йде далі в наш організм, причому як не дивно, там багато корисних і поживних речовин - принаймні, так запевняють автори книги, співробітники Стенфордського університету.

Вчені досі ще не до кінця вивчили вплив цієї мікробіоти на людський організм, тому певні висновки вони ще роблять дуже обережно - але те, що вони робили із мишачим організмом, викликає неабиякий подив. От, наприклад, вони взяли дві групи мишей  - із високим рівнем тривожності та більш сміливих, та посадили їх по черзі на невисоку платформу. Перші довго тупцювали на місці, принюхувались, перед тим, як зістрибнути із неї вниз, а другі - миттєво стрибали, навіть не вагаючись. І от наполегливі вчені пересадили мікробіоту сміливих мишей до боягузів, і навпаки. І що ж ви думаєте? - миші показали зворотню поведінку! - раніше сміливі мишки вже не наважувались стрибати, а раніше невпевнені - стрибали як після еліксиру хоробрості! Цікаво, егеж? Ще один приклад експериментів - певні пробіотики, які добровольці приймали протягом 30 днів, були здатні зменшити рівень тривожності та депресії у контрольної групи, але це ж пробіотики, а не антидепресанти, і вони впливали саме на мікробіоту кишечника, а той - знову ж таки - на мозок. Там вказана і купа інших експериментів, які вказують, що мікробіота, впливаючи на мозок, прям таки майже керує нами! Цьому присвячено багато сторінок в книзі, із обґрунтуванням та описанням дослідів, щоби читач точно перестав сумніватися, що зв'язок між мікробіотою та мозком чітко існує. І вони таки домоглися свого - під час читання у мене неодноразово виникала думка, що ця мікробіота - якийсь, блін, розумний організм, який живе всередині тебе, спостерігає за твоїми діями та інколи.. керує твоїм мозком.. (на цьому місці Last of Us та Ляльководи Гайнлайна радісно посміхаються і кажуть: Велкам ту зе клаб!)

Автори лагідно підводять читача до думки, що мікробіоту свою треба любити і правильно годувати - вона харчується клітковиною, тому вони наприкінці книжки ще й дають купу рецептів, де клітковини побільше.

В цілому, книга не те, що корисна (корисна - це очевидно, нема сумнівів), вона ще й трішки щелеповідпадна, я полюбляю таке, коли читаєш і не просто заповнюєш прогалини там, де нічого не знав, а так дивуєшся, що геть цього не очікував, беручи книгу в руки перед початком читання).

Отже, це один із тих нонфікшнів, які я наполегливо раджу.

[Donna · Rating 4 out of 5]

This book was definitely thought provoking. It made me really think, and then I started coming up with questions of my own, which frankly, doesn't happen often.

This book is about the microbiata that lives in our intestines and what vital functions they perform on the behalf of our health, weight, memory, aging, and immune system (and much more). This is a relatively new focus in this arena, and unfortunately, not much is really known about this or at least hasn't been substantiated by a flood of research. The mouse research is what I found fascinating. I would be interested in reading more about this as research becomes available. But I found this very interesting. Very. So 4 stars.

[Jenny Lausch · Rating 5 out of 5]

Absolutely amazing book. Might be biased since I’m in love with the gut microbiome, but I find this book super approachable for a non-scientific audience. It is clear and applicable to daily life and helps to give a big picture idea of the importance for healthy eating.

[Charlene · Rating 5 out of 5]

A++. This book gets 5 stars, if for no other reason than it includes consistent solid scientific evidence and its authors excel at engaging in critical thinking and helping their reader sift through the myriad data associated with gut microbes. There are so many books and articles about the gut microbiome. It is one of my favorite subjects and is busting on the science scene like epigenetics did a decade ago and advances in cognitive neuroscience did 3 decades ago (a phenomenon that is still ongoing). The problem with exciting science, often termed "sexy science," is that not only are people completely enamored with it, they are willing to believe anything an "expert" in the field tells them. Just like the world of neuro is absolutely polluted with pseudoscience (Dr. Expert/fraud's promotion: Train your brain with my easy but expensive program!), the field of the guy microbiome has an expert, who specializes in pseudoscience, around every corner. Everyone thinks they are allergic to gluten. Only very few people actually are. People are buying probiotics in increasing high numbers and are convinced the people selling them are knowledgable and honest. In truth, scientists do not even know which microbes are most effective for various conditions. When they do uncover a species of microbe, it may work in one person, but not another. Thus, it is not a cure for x. It is a beneficial microbe for that *type* of person to ingest but not beneficial for another type of person.

The reason why we know so little, and why there are not solidly effective probiotics being sold in stores, is not because probiotics in general are pseudoscience. They are not. In fact, probiotics might be our best chance at fighting many types of illnesses (especially those associated with inflammation), combating obesity, and even curing mental deficits such as depression, anxiety, and even Alzheimer's. But, the study of gut microbes is in its infancy. Researchers need more time to map out various relations.

Even though we are a long way from understanding the microbiome in enough detail to sell probiotics as effective remedies for various health issues, there is still reason to buy them, *if* you find out how to understand the differences in brands, types, etc. These authors provide sound advice for buying, making, and consuming probiotics. They are hippyish enough to appeal to alternative medicine folks ("We make our own food. We are organic. We let our kids play in the microbe filled dirt."), scientifically savvy ("Here is what x study said about y microbe/product), and relate to readers of all types.

I was sad to see such high ratings for Perlmutter and Loberg's book, The Brain Maker. It is clear that people will buy into anything they think they can trust. I hope my scientifically educated friends rate The Good Gut highly so that maybe it will drown out pseudoscientific books like Brain Maker.

[RoseB612 · Rating 4 out of 5]

O prospěšnosti probiotických potravin slyšel už asi každý, ale že by střevní mikroflóra měla vliv na činnost mozku to už je alespoň pro mě docela novinka a určitě ne poslední, na kterou jsem v této knize narazila. Po jejím přečtení asi budete mít tendence vytáhnout po letech kvašák z komory a z té hlávky zelí, co v zimě pravidelně chodí ve farmářské bedýnce, pro jednou neudělat salát, ale dát ji celou zkvasit :-)

Knížka je čtivá, autoři Vás nezahltí horou nezáživných faktů a jako bonus je na konci i základní přehled mikrobiota friendly receptů - jako startovací kniha dobrý počinek. A ta analogie pro děti o hodných a zlých skřítcích, které si krmíme různými typy stravy - to se u nás uchytilo a děti se kolikrát sami ptají, které skřítky že to zrovna teď krmí tím, co jí. Už i jen kvůli tomu by to stálo za přečtení.

Na plný počet hvězdiček tomu přece jen něco chybí, ale rozhodně nelituji, že jsem si ji přečetla.

Kontext: Díky téhle knížce jsem si už konečně domů pořídila fermentační kultury na vodní i mléčný kefír - a od té doby se to snažím naučit pít celou rodinu (s vodním by to ještě šlo, na mléčný chodí přes veškeré snahy jenom kamarádka).

První věta: "Všichni víme, že naše zdraví z velké části předurčují geny."

Poslední věta: "Při úvahách o zdraví musíme mít na paměti i své mikroorganismy a zamyslet se nad dopady stravy, životního stylu a zdravotních rozhodnutí na naše mikrobiální já."

[Wouter · Rating 2 out of 5]

This is the second book I've read on the topic of the gut, but it felt a lot less comprehensible and interesting throughout the different chapters. It's divided into 10 different chapters, from varieties of bacteria to longlivety, influence on emotions and different ways of absorbing carbohydrates. Most chapters conclude with "a lot has to be researched, we're still very unsure, we know x works on some mice but ..." - didn't give me a lot of satisfaction. It also failed to grasp my attention at explaining basic principles. Too bad. It might be more interesting for you if it's the first book on the subject you've read. My "gut" said I should rate it 2/5.

[John Biddle · Rating 5 out of 5]

I've been reading a number of health and diet books lately (getting old, losing weight) and this one, focused on the gut biome is a very good one. Pretty much everything you'd want to know about the gut biome, how it relates to your health in so many important ways, told in a clear and informal style that is informative without talking down to you or trying to remind you how much more the author knows than you do.

Recommended. If you think you need to know this stuff you're right, if you don't you really need to read it, for yourself and your family.

[Sarah · Rating 1 out of 5]

read for my biology research lad, this book was really set on the idea that the gut is the answer to all health and mental problems despite not much research supporting it.

[Unudeleg Bayaraa · Rating 3 out of 5]

After reading this book, I really wanted to have a dog.

[Ben Denison · Rating 3 out of 5]

So I had heard a few things about this topic and I had no knowledge at all , but after reading this I know enough to be dangerous. Gut really is about how the bacteria in your stomach impacts/influences many other things in the body's function. From weight, impact on the brain and your outlook to other areas of health.

What I thought would be a "Eat this, don't eat this" type book, was really different in the science behind bacteria and such. It also delved into FMT ..... don't ask (Fecal Matter Transfer)..... WTH? It spoke about at length and what i gleaned from it is a lot of hopes to what positives might be, but not yet enough testing to know the impacts and/or negative effects of FMTs...... I'll choose to wait until more information is available.

[Emily Ritchie · Rating 4 out of 5]

Really interesting. Definitely caused me to make a few adjustments to my diet. I thought it was somewhat redundant at times but overall I enjoyed it.

[Patricia · Rating 4 out of 5]

With this book I learned that there’s a lot I can do to improve my gut microbes to contribute to all around better help. There are even recipes and eating plans.

[Evelina · Rating 4 out of 5]

if you are interested in microbiota research - this is the book for you

Very interesting book about microbiota research, current findings, unknowns and dilemmas.
It was quite eye opening and very inspiring to read it.
Authors also included sample menu and lists of food that is good for your gut.

4 stars as I would love to have more of practical recommendations there

[Joe · Rating 3 out of 5]

The good gut is about how to maintain optimal health by providing a good environment for the healthy microbiata flora that reside in your stomach. I found portions of this book incredibly interesting, for example, the section on how a mother passes microbes necessary for the child's development during a natural birth and nursing process. But, to be honest, while interesting, the book is saturated with tons of clinical trial information and vague microbe impact studies.

So, if you're interested in the meat of the book, and what you as an individual can do to improve the microbes in your stomach, through nutrition or probiotic supplements, then I suggest skipping most of the book and reading the last chapter and menu.

[Kirstin · Rating 5 out of 5]

Whoa. This book has rocked my intestinal world. While the writing is dense and academic and leaves as many questions unanswered as it answers, it asks the RIGHT questions. The TIMELY ones. As I was reading, I kept thinking of people who need to read this book. People with auto-immune concerns. With digestion issues. With small children. People who are aging. People who are concerned about the overuse of antibiotics. People who (like me) are already sold on healthy eating. The Sonnenburgs do not beat around the bush about their (very well educated) views on microbiota and I learned a lot.

[Marilyn · Rating 3 out of 5]

Not as easy to read as some other similar books that I've read recently. The information presented feels reliable but the format left something to be desired. I would prefer to be able to quickly flip back to sections on what food I should be eating or which supplements I need to take and that's just not how this is laid out. Essentially I would have to skim read each section to try and find the info that I'm looking for. This isn't a book that I'll return to time and again because of that.

[Ayala Sela · Rating 3 out of 5]

It's started really interesting and I really liked it, but the devolved into a tale of how perfectly they feed their own daughters and became repetitive and preachy. Too bad

[Iskander Iskakov · Rating 3 out of 5]

It felt like the author was raised by mind-controlling microbiota to represent the voice of microbiota community in human world.

Still, a lot of interesting stuff. Good read.

[Szatmári Tamás · Rating 5 out of 5]

Eat yogurt and lots of fiber, care about the little folks in your gut daily. They are more important than you would think

[La gata lectora · Rating 3 out of 5]

Justin y Erica Sonnerburg son destacados investigadores en el tema de la microbiota y dirigen el departamento de microbiología e inmunología de la facultad de medicina de Stanford.
La microbiota o flora intestinal está abriendo un campo de investigación muy interesante en la prevención y tratamiento de muchas enfermedades, ya que está directamente relacionado con el sistema inmunitario y se sabe de la conexión intestino-cerebro aunque aún queda mucho por estudiar.
Este libro de divulgación científica deja muchos cabos abiertos, los mismos que hay ahora mismo en la investigación sobre el tema, pero nos deja claras unas cuantas ideas que podemos tener en cuenta: 1. La microbiota afecta a la salud 2. Los antibióticos destrozan la microbiota 3. Es beneficioso estar en contacto con microbios 4. La dieta es esencial para mantener una microbiota sana 5. En el futuro se tendrá en cuenta la microbiota en los tratamientos de muchas enfermedades.
A partir de esto podemos hacer algunos cambios es nuestra vida diaria para cuidar de nuestro ecosistema bacteriano personal.
Interesante aunque demasiado extenso, se repite en algunas partes y describe estudios con muy poca muestra por lo que los resultados no son concluyentes ni representativos, aunque prometedores. También creo que se emocionan demasiado y se aventuran a suponer cosas que aún no están demostradas llevados por el entusiasmo. Como decía al principio aun les queda mucho por investigar pero ya se empieza a vislumbrar la importancia que tiene en nuestra salud y calidad de vida.
Al final del libro, además de la bibliografía, añaden recetas con probióticos, alimentos fermentados y alimentos altos en fibra para mejorar la microbiota y la salud intestinal.

[Mike · Rating 4 out of 5]

This is a fast introduction to how your guts work, at the microbe level. The writing is void of dense science jargon, using easy to understand constructs to get the point across.

With lay science books like this, I ask myself did I learn something. Here, I did. I discovered that my diet, while pretty good, can be improved a bit more to help feed my bugs. The authors introduce the terms to focus on to find the foods that help. As each person is different, it becomes an experiment to discover what works best for your gut.

Also, there is a lot of detail of how Western society is hurting its kids through sanitization of their environments. With possible linkages to numerous diseases due to a biome imbalance, there is a lot that can be done to improve everyone’s health. This includes mood, as the bugs talk to the brain through various chemical markers.

The book was a quick read as the authors liked to repeat themselves over and over again to make a point. Just say once that antibiotics in toddlers is bad and how to fix it.

For an introduction into the gut biome, this is a good start. Don’t expect super in depth science or rigorous studies. There are notes pointing to such results, plus other books to dig into. This should get non-science folks to look at their diets and learn how to improve themselves, including the trillion bugs living inside them.