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The Anti-Viral Gut: Tackling Pathogens from the Inside Out
A practical plan for strengthening the incredible antiviral defenses located in your gut and resolving symptoms—from a renowned gastroenterologist and the author of Gutbliss.Multiple studies have now confirmed a dramatic link between the health of our microbiome—the trillions of bacteria that live in our digestive tract—and our likelihood of getting devastating viral illnesses like COVID-19. Low-fiber diets, limited exposure to nature, and overzealous use of pharmaceuticals have messed up our microbiome, making many of us more susceptible to viruses than we naturally should be. But the good news is that unlike our genes, our microbiome is constantly evolving, offering a pathway back to health for those who are suffering, and proven protection for those who want to stay well. In The Anti-Viral Gut, Dr. Robynne Chutkan explains this groundbreaking research and offers a prescriptive plan for anyone trying to avoid or recover from a viral illness to rehab their gut microbes and restore their health. In this powerful road map to strengthening the gut-immune system, Chutkan gives practical advice for balancing both your internal and external environment by optimizing diet, exercise, sleep, and time outdoors to boost your host defenses and overall health. The Anti-Viral Gut a step-by-step nutrition plan, including recipes to improve your good gut bacteria and an explanation of which foods and preparation methods bring you the fastest resultsprotocols for replacing immune-suppressive, microbiome-disruptive medications with safer alternativesguidelines for exercise, sleep hygiene, and stress reduction methods for working mindfulness, breathwork, and meditation into your daily routineadvice on maximizing the potent antiviral effects of nature Complete with inspiring stories from Dr. Chutkan’s own patients who have battled COVID-19, The Anti-Viral Gut will empower readers to jump-start their journey toward healing.
271 pages, Kindle Edition
Published November 1, 2022
107 people are currently reading
693 people want to read
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Displaying 1 - 30 of 38 reviews
February 1, 2023
This book is packed with information and recent research on maintaining a helpful balance of gut bacteria, and the critical role of the gut microbiome as it relates to overall health. It plays a vital role in preventing and reducing symptoms that are frequently associated with viral infections. Along with nutrition, the author also discusses other factors that can positively or negatively affect gut health, including sleep, stress, exercise, and the use of certain medications, supplements, and antibiotics. She talks about the importance of our bodies' various mechanisms for fighting viral infections (mucus, fever, and more) and gives practical advice for habits that should be implemented to improve both gut and overall health, and to make us less susceptible to viruses in the long run. As a nutrition and dietetics major (and aspiring dietitian), I found this book engaging and applicable to both my own health and future career.
May 2, 2023
All of Dr Chutkan’s books have been helpful to us. She has helped us repair our terrible guts and get back on the road to good poop. Keepin it real.
Gutbliss is my favorite but this might rank right along with it. It’s easy to read and very interesting to see all the things we can do to strengthen our bodies against viral load. I love her easy to remember tips, like 1-2-3.
One veg at breakfast
Two at lunch
Three at dinner
Definitely recommend Dr Robynne!!
Gutbliss is my favorite but this might rank right along with it. It’s easy to read and very interesting to see all the things we can do to strengthen our bodies against viral load. I love her easy to remember tips, like 1-2-3.
One veg at breakfast
Two at lunch
Three at dinner
Definitely recommend Dr Robynne!!
April 22, 2023
I read the library copy first and then purchased my own copy so I could reread and take notes. Highly recommend for anyone wanting to learn more about the microbiome and how it impacts all areas of your health!
November 3, 2025
Great information! Get outside and walk! Eat 30 different plants in a week! This may sound like a review for another book I read, but that would be because the other book referenced this one!
October 19, 2023
Discover how gut health and immunity are connected and how you can strengthen your defence system with ‘The Anti-Viral Gut.’
In a world full of health risks, like viruses and toxins, our immune system is our vital shield. It defends us from infections, diseases, and global pandemics, all crucial for our well-being. Yet, this defence mechanism is not limited to immune cells alone; it extends to the intricate world of the gut microbiome – a complex community of microorganisms residing within us. 70% of the immune system resides in the gut, where immune cells and bacteria work together to regulate immunity.
‘The Anti-Viral Gut’ is a book by Dr. Robynne Chutkan that uncovers the link between gut health and immune strength. In this review, we’ll explore how this book offers insights into nurturing gut health to boost immunity.
Author’s background
Dr. Robynne Chutkan is a certified gastroenterologist and accomplished author of digestive health books such as ‘Gutbliss,’ ‘The Microbiome Solution,’ and ‘The Bloat Cure.’
She earned her education at Yale, completed medical school and residency at Columbia University, and specialised in gastroenterology through a fellowship at Mount Sinai Hospital in NY. A faculty member at Georgetown Hospital and founder of the Digestive Center for Wellness, Dr. Chutkan’s expertise is well-respected.
What is the book about?
‘The Anti-Viral Gut’ offers a comprehensive strategy to fortify gut defences and combat viral illnesses. Dr. Chutkan underscores the crucial link between our gut’s microbiome and susceptibility to severe viral infections, stating that ‘There’s a direct link between the medications you take, your diet and lifestyle, your microbiome, and your immune system, and understanding those relationships is an essential part of building a strong shield against viruses.’
Examining modern lifestyles, including low-fibre diets, limited nature exposure, and excessive drug use, the book reveals how these disrupt our microbiome, heightening vulnerability to viruses. Yet, the dynamic nature of our microbiome allows restoration, providing a path to recovery and prevention.
Dr. Chutkan provides a practical roadmap to restore gut health and boost the gut-immune system. The book includes actionable features:
• A nutrition plan with recipes to enhance beneficial gut bacteria, emphasising foods and methods for rapid gut improvement.
• Guidelines for exercise, sleep, and stress reduction via mindfulness, breathwork, and meditation.
• Insights into leveraging nature’s antiviral effects for immune health.
Key takeaways from ‘The Anti-Viral Gut’
1. Your immune system works hand in glove with the gut microbiome
Dr. Chutkan states ‘You’re only as healthy as your gut bacteria.’ She highlights that the strength of our immune system’s response to viruses is intricately linked to the health of our gut microbiome. People who remain healthy while others fall ill to viruses often possess a robust microbiome rich in beneficial microorganisms. Vulnerability to viruses is heightened in the very young and elderly due to their underdeveloped and less diverse microbiomes. Notably, factors within our control, such as medication, dietary choices, and environmental exposure, significantly impact our microbiome.
The gut-immune system interaction plays a pivotal role in safeguarding our health. Over 70% of the immune system resides in the gut, where immune cells and bacteria collaborate to ensure a balanced immune response. This interplay helps the immune system distinguish between harmful viruses and benign microbes. Striking a balance is crucial, as an excessive immune response can lead to allergies, autoimmune diseases, and chronic inflammation.
2. Feed your microbiome properly for better health
After a thorough explanation of how our gut works and why the gut-immunity connection plays a pivotal role in one’s overall health and well-being, Dr. Chutkan offers a profound plan for restoring gut health. The author underscores the impact of diet on gut health and, consequently, immunity. Dr. Chutkan explains that prioritising plant-based foods like vegetables, fruits, legumes, grains, nuts, and seeds is vital, as they foster bacterial fermentation and yield short-chain fatty acids (SCFAs), crucial for gut and immune function.
The diversity of plants consumed corresponds to bacterial diversity in the gut, a critical determinant of gut health and resistance to viral infections. Consuming over thirty plant types weekly has been proven to enhance gut microbiome health. The 1-2-3 rule suggests eating one vegetable at breakfast, two at lunch, and three at dinner.
The book also highlights the importance of distinguishing between ‘good’ and ‘bad’ carbs; complex carbs from whole foods support beneficial microbes, while simple carbs in processed foods harm the microbiome.
3. De-stress yourself to strengthen your immunity
Dr. Chutkan also emphasises the pivotal role of stress management in bolstering immune defences against viral threats. Stress can severely compromise the immune system, making individuals more susceptible to infections. Recognising this, the book delves into effective strategies to optimise the stress response for better immune function.
The book introduces the ‘relaxation response,’ a technique to induce deep rest by slowing breath, relaxing muscles, and reducing blood pressure. This response can be achieved through practices like meditation, yoga, tai chi, and guided imagery. Breath focus, a simple yet powerful exercise, aids in disconnecting from distressing thoughts and sensations, effectively triggering relaxation. Controlling stress response, beyond being beneficial for mental well-being, aligns with an anti-viral strategy by optimising immune response.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Presents exceptional insights into the microbiome in an easy-to-understand style.
• Offers valuable checklists and actionable protocols to encourage readers to begin their own journey of protecting their health and building a gut defence.
• Provides a wealth of information about maintaining gut health backed by reliable scientific sources.
Weaknesses:
• The suggestions for cutting down on meat consumption, especially considering that many people struggle with getting enough protein, fail to account for a diverse audience’s needs and may be harmful to certain individuals.
• The book’s emphasis on adding more veggies is positive, but the oversight of not addressing the challenges some individuals face with grains and legumes felt significant.
Best quotes from ‘The Anti-Viral Gut’
“You’re only as healthy as your gut bacteria.”
“But how does this internal surveillance system actually work to protect you from viruses? It turns out that your gut microbiome and your immune system have an extremely close interdependent relationship, and that hand in glove interaction is critical to a properly functioning immune system that can keep you safe and healthy.”
“Sugar feeds gut bacteria – but not the kind you’re trying to encourage. A diet high in sugar can lead to overgrowth of yeast species and pathogenic bacteria. It can also compromise your ability to fight viruses by interfering with your white blood cells’ ability to destroy pathogens – and that effect starts within minutes of eating sugar and can last for several hours. So, in addition to causing imbalance in your microbiome, sugar can actually impair your body’s ability to fight viruses.”
Final takeaway
‘The Anti-Viral Gut’ by Dr. Robynne Chutkan presents a comprehensive guide to fortifying gut health and bolstering immunity against viral threats. With her extensive background in gastroenterology, Dr. Chutkan navigates readers through the intricate relationship between the gut microbiome and the immune system, emphasising the pivotal role of gut-immune interaction in maintaining overall health. The book offers actionable steps, from adopting a plant-focused diet to managing stress through the relaxation response.
This book is a valuable resource for those seeking to enhance their immune defences and cultivate a healthy gut microbiome.
In a world full of health risks, like viruses and toxins, our immune system is our vital shield. It defends us from infections, diseases, and global pandemics, all crucial for our well-being. Yet, this defence mechanism is not limited to immune cells alone; it extends to the intricate world of the gut microbiome – a complex community of microorganisms residing within us. 70% of the immune system resides in the gut, where immune cells and bacteria work together to regulate immunity.
‘The Anti-Viral Gut’ is a book by Dr. Robynne Chutkan that uncovers the link between gut health and immune strength. In this review, we’ll explore how this book offers insights into nurturing gut health to boost immunity.
Author’s background
Dr. Robynne Chutkan is a certified gastroenterologist and accomplished author of digestive health books such as ‘Gutbliss,’ ‘The Microbiome Solution,’ and ‘The Bloat Cure.’
She earned her education at Yale, completed medical school and residency at Columbia University, and specialised in gastroenterology through a fellowship at Mount Sinai Hospital in NY. A faculty member at Georgetown Hospital and founder of the Digestive Center for Wellness, Dr. Chutkan’s expertise is well-respected.
What is the book about?
‘The Anti-Viral Gut’ offers a comprehensive strategy to fortify gut defences and combat viral illnesses. Dr. Chutkan underscores the crucial link between our gut’s microbiome and susceptibility to severe viral infections, stating that ‘There’s a direct link between the medications you take, your diet and lifestyle, your microbiome, and your immune system, and understanding those relationships is an essential part of building a strong shield against viruses.’
Examining modern lifestyles, including low-fibre diets, limited nature exposure, and excessive drug use, the book reveals how these disrupt our microbiome, heightening vulnerability to viruses. Yet, the dynamic nature of our microbiome allows restoration, providing a path to recovery and prevention.
Dr. Chutkan provides a practical roadmap to restore gut health and boost the gut-immune system. The book includes actionable features:
• A nutrition plan with recipes to enhance beneficial gut bacteria, emphasising foods and methods for rapid gut improvement.
• Guidelines for exercise, sleep, and stress reduction via mindfulness, breathwork, and meditation.
• Insights into leveraging nature’s antiviral effects for immune health.
Key takeaways from ‘The Anti-Viral Gut’
1. Your immune system works hand in glove with the gut microbiome
Dr. Chutkan states ‘You’re only as healthy as your gut bacteria.’ She highlights that the strength of our immune system’s response to viruses is intricately linked to the health of our gut microbiome. People who remain healthy while others fall ill to viruses often possess a robust microbiome rich in beneficial microorganisms. Vulnerability to viruses is heightened in the very young and elderly due to their underdeveloped and less diverse microbiomes. Notably, factors within our control, such as medication, dietary choices, and environmental exposure, significantly impact our microbiome.
The gut-immune system interaction plays a pivotal role in safeguarding our health. Over 70% of the immune system resides in the gut, where immune cells and bacteria collaborate to ensure a balanced immune response. This interplay helps the immune system distinguish between harmful viruses and benign microbes. Striking a balance is crucial, as an excessive immune response can lead to allergies, autoimmune diseases, and chronic inflammation.
2. Feed your microbiome properly for better health
After a thorough explanation of how our gut works and why the gut-immunity connection plays a pivotal role in one’s overall health and well-being, Dr. Chutkan offers a profound plan for restoring gut health. The author underscores the impact of diet on gut health and, consequently, immunity. Dr. Chutkan explains that prioritising plant-based foods like vegetables, fruits, legumes, grains, nuts, and seeds is vital, as they foster bacterial fermentation and yield short-chain fatty acids (SCFAs), crucial for gut and immune function.
The diversity of plants consumed corresponds to bacterial diversity in the gut, a critical determinant of gut health and resistance to viral infections. Consuming over thirty plant types weekly has been proven to enhance gut microbiome health. The 1-2-3 rule suggests eating one vegetable at breakfast, two at lunch, and three at dinner.
The book also highlights the importance of distinguishing between ‘good’ and ‘bad’ carbs; complex carbs from whole foods support beneficial microbes, while simple carbs in processed foods harm the microbiome.
3. De-stress yourself to strengthen your immunity
Dr. Chutkan also emphasises the pivotal role of stress management in bolstering immune defences against viral threats. Stress can severely compromise the immune system, making individuals more susceptible to infections. Recognising this, the book delves into effective strategies to optimise the stress response for better immune function.
The book introduces the ‘relaxation response,’ a technique to induce deep rest by slowing breath, relaxing muscles, and reducing blood pressure. This response can be achieved through practices like meditation, yoga, tai chi, and guided imagery. Breath focus, a simple yet powerful exercise, aids in disconnecting from distressing thoughts and sensations, effectively triggering relaxation. Controlling stress response, beyond being beneficial for mental well-being, aligns with an anti-viral strategy by optimising immune response.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Presents exceptional insights into the microbiome in an easy-to-understand style.
• Offers valuable checklists and actionable protocols to encourage readers to begin their own journey of protecting their health and building a gut defence.
• Provides a wealth of information about maintaining gut health backed by reliable scientific sources.
Weaknesses:
• The suggestions for cutting down on meat consumption, especially considering that many people struggle with getting enough protein, fail to account for a diverse audience’s needs and may be harmful to certain individuals.
• The book’s emphasis on adding more veggies is positive, but the oversight of not addressing the challenges some individuals face with grains and legumes felt significant.
Best quotes from ‘The Anti-Viral Gut’
“You’re only as healthy as your gut bacteria.”
“But how does this internal surveillance system actually work to protect you from viruses? It turns out that your gut microbiome and your immune system have an extremely close interdependent relationship, and that hand in glove interaction is critical to a properly functioning immune system that can keep you safe and healthy.”
“Sugar feeds gut bacteria – but not the kind you’re trying to encourage. A diet high in sugar can lead to overgrowth of yeast species and pathogenic bacteria. It can also compromise your ability to fight viruses by interfering with your white blood cells’ ability to destroy pathogens – and that effect starts within minutes of eating sugar and can last for several hours. So, in addition to causing imbalance in your microbiome, sugar can actually impair your body’s ability to fight viruses.”
Final takeaway
‘The Anti-Viral Gut’ by Dr. Robynne Chutkan presents a comprehensive guide to fortifying gut health and bolstering immunity against viral threats. With her extensive background in gastroenterology, Dr. Chutkan navigates readers through the intricate relationship between the gut microbiome and the immune system, emphasising the pivotal role of gut-immune interaction in maintaining overall health. The book offers actionable steps, from adopting a plant-focused diet to managing stress through the relaxation response.
This book is a valuable resource for those seeking to enhance their immune defences and cultivate a healthy gut microbiome.
June 10, 2023
so so
This book was interesting. Lots of good things learned and that I can apply to my own life. I was super disappointed in the lack of recommendation for eating meat. I’m not sure how the author thinks Americans are eating too much meat as most people vastly undereat protein. I think adding in more veggies is a good thing, but not everyone can tolerate grains and legumes, so there was a huge oversight here.
This book was interesting. Lots of good things learned and that I can apply to my own life. I was super disappointed in the lack of recommendation for eating meat. I’m not sure how the author thinks Americans are eating too much meat as most people vastly undereat protein. I think adding in more veggies is a good thing, but not everyone can tolerate grains and legumes, so there was a huge oversight here.
January 23, 2023
Would have preferred Dr. Chutkan to cite her sources as footnotes or an actual reference section in the back of the book rather than an URL at the end of each chapter. This was probably intended to be more user-friendly and dumbing down things for the layman, but it struck me as lazy and took away her credibility.
July 2, 2024
3.5/5
"The Anti-Viral Gut" examines how gut health affects human health-especially through the lens of immunology and infectious diseases. The book discusses how eating the "right" foods (ex. vitamin packed, natural, fermented foods and etc.) and abstaining from unhealthy habits (ex. poor sleep hygiene, not exercising, eating GMOs and junk food, abusing antibiotics and etc.) can confer a lot of positive health benefits for your immune system. Dr. Chutkan also avers from scientific jargon. Thus, making the book readable for someone with a high school reading level. Her use of bullet points and clear headings and subheadings also helped with the organization and clarity of the book. Towards the end of the book, there was a carefully curated cookbook/recipes section. This section was well -crafted, diverse, and tailored to the book's premise on how one can create meals that are conducive to the gut microbiome.
However, the book was extremely repetitive and beats the same points ad nauseum. If she wrote succinctly, the book would have been cut to 1/3 of its size. Dr. Chitkan's book could have been augmented by discussing more experimental proofs and discussing the different bacterias, vitamins, nutritional properties of said vitamins or food, and the different diseases in greater detail. Substance was missing. The backdrop was missing. The author only skimmed the surface on the various topics she discussed leaving many questions such as how does certain bacterias protect the gut exactly and why those viral infections and not others? Additionally, the title is a bit misleading as the book discusses predominantly bacterias involved in the gut and protecting from all sorts of infections--both viral and bacterial.
"The Anti-Viral Gut" examines how gut health affects human health-especially through the lens of immunology and infectious diseases. The book discusses how eating the "right" foods (ex. vitamin packed, natural, fermented foods and etc.) and abstaining from unhealthy habits (ex. poor sleep hygiene, not exercising, eating GMOs and junk food, abusing antibiotics and etc.) can confer a lot of positive health benefits for your immune system. Dr. Chutkan also avers from scientific jargon. Thus, making the book readable for someone with a high school reading level. Her use of bullet points and clear headings and subheadings also helped with the organization and clarity of the book. Towards the end of the book, there was a carefully curated cookbook/recipes section. This section was well -crafted, diverse, and tailored to the book's premise on how one can create meals that are conducive to the gut microbiome.
However, the book was extremely repetitive and beats the same points ad nauseum. If she wrote succinctly, the book would have been cut to 1/3 of its size. Dr. Chitkan's book could have been augmented by discussing more experimental proofs and discussing the different bacterias, vitamins, nutritional properties of said vitamins or food, and the different diseases in greater detail. Substance was missing. The backdrop was missing. The author only skimmed the surface on the various topics she discussed leaving many questions such as how does certain bacterias protect the gut exactly and why those viral infections and not others? Additionally, the title is a bit misleading as the book discusses predominantly bacterias involved in the gut and protecting from all sorts of infections--both viral and bacterial.
March 7, 2023
Aside from the health basics we all know (eat more vegetables, get sleep, less stress, drink water, etc.), this book offered a few new(er) insights. One in particular was how detrimental PPIs are; these are drugs like Prilosec and Pepsid AC. Long term side effects include bone fractures, kidney disease, anemia, and make you more vulnerable to infections. The author cites an example of the cruise ship food poisoning- many passengers are in the age range that commonly takes these types of drugs, and that is one reason why food poisoning becomes epidemic on cruises.
The author also talks about the downsides of taking antibiotics. We're hearing this more and more, so this wasn't new news, but still a good lesson. I liked how the author provided a "Five important questions to ask your doctor" before taking antibiotics (or steroids). Often, doctors don't consider that maybe a less potent drug could do the job, or maybe you don't need antibiotics at all. Or, maybe even a 'wait and see' approach.
The main takeaway was to restore our guts to better health so we can evade all the pathogens that surround us. The best way to do that is to eat healthy and not rely on supplements. Foods like onions, asparagus, artichokes, garlic, bananas, leafy greens, and walnuts are very beneficial.
The author also talks about the downsides of taking antibiotics. We're hearing this more and more, so this wasn't new news, but still a good lesson. I liked how the author provided a "Five important questions to ask your doctor" before taking antibiotics (or steroids). Often, doctors don't consider that maybe a less potent drug could do the job, or maybe you don't need antibiotics at all. Or, maybe even a 'wait and see' approach.
The main takeaway was to restore our guts to better health so we can evade all the pathogens that surround us. The best way to do that is to eat healthy and not rely on supplements. Foods like onions, asparagus, artichokes, garlic, bananas, leafy greens, and walnuts are very beneficial.
December 14, 2025
4.25/5
a little repetitive but overall some good information. I was more interested in improving my gut microbiome in general than in the context of having it be a defense against viral infections. buuuuuut I guess I learned that they are pretty much one in the same thing.
the big take away information for me:
focus your diet on getting enough fiber intake. 25g for women (duh! but what a wonderful way to think about your food intake that has nothing to do with calories! the way she framed this really helped me look at my eating differently in the last few days).
eat your biggest meal in the morning and smallest one in the evening. this is actually something I've been doing since I read "Change Your a Schedule, Change Your Life" by Dr Suhas Kshirsagar earlier this year and it's been a real game changer in my energy levels, sweet cravings, and digestion. but it was nice to hear in the context of a strong gut microbiome as well. Chutkan says "eat like a queen in the morning, a princess at lunch, and a pauper in the evening".
a little repetitive but overall some good information. I was more interested in improving my gut microbiome in general than in the context of having it be a defense against viral infections. buuuuuut I guess I learned that they are pretty much one in the same thing.
the big take away information for me:
focus your diet on getting enough fiber intake. 25g for women (duh! but what a wonderful way to think about your food intake that has nothing to do with calories! the way she framed this really helped me look at my eating differently in the last few days).
eat your biggest meal in the morning and smallest one in the evening. this is actually something I've been doing since I read "Change Your a Schedule, Change Your Life" by Dr Suhas Kshirsagar earlier this year and it's been a real game changer in my energy levels, sweet cravings, and digestion. but it was nice to hear in the context of a strong gut microbiome as well. Chutkan says "eat like a queen in the morning, a princess at lunch, and a pauper in the evening".
November 14, 2022
This book is a revelation as I had no idea how central your gut microbiome is to your overall health. Hippocrates said all disease starts in the gut, and after reading this book you can begin to understand why. Your gut is where your ability to resist viruses is focused. We all have trillions of bacteria in our gut, nasal passages, mouth, anywhere where we come in contact with the outside world. How this immunological response works (or doesn't) is the focus of the book. What boosts your immunity, what feeds it, what damages it, how does it function and do its job, it is fascinating to have it laid out for us in layman's terms. The book is loaded with practical advice you can incorporate into your life, and helps us navigate through the often confusing claims of medications that may help you but that can have serious repercussions for your immune system. This book has convinced me to make changes in my own life, it may do that for you too. Highly recommended.
August 19, 2025
the first chapters genuinely had me hooked as someone with a growing interest in microbiology (and a B.S. in biology!). while i loved the first half, i felt like some of the advice towards the end was naive or oversimplified. the author doesn’t take into account the many various disorders/diagnoses people have when giving medication advice (i.e. “don’t take these medications” even though many of them are genuinely necessary), and saying to cut out certain food groups in entirety feels insincere. just because something isn’t 100% supportive for your microbiome doesn’t mean it won’t have other benefits to your health- like eating meat, which delivers essential amino acids, micronutrients, etc.
January 1, 2023
I have bookmarked so many details and useful information. I highly recommend you listen to this on audio (as I did) or read it in print form.
There are so many interesting details about the gut and how it can affect our overall body health including immune system responses to viruses among others.
I like how she breaks down various aspects of the gut, how it impacts other areas of the body, and how the gut can attack pathogens when healthy. She then proceeds into ways to strengthen your gut in meaningful steps (not hokey pokey ways!).
Highly recommend it.
There are so many interesting details about the gut and how it can affect our overall body health including immune system responses to viruses among others.
I like how she breaks down various aspects of the gut, how it impacts other areas of the body, and how the gut can attack pathogens when healthy. She then proceeds into ways to strengthen your gut in meaningful steps (not hokey pokey ways!).
Highly recommend it.
July 21, 2025
If you’ve researched gut health and the microbiome, a good portion of this book is repetitive in that sense. This book is really helpful in its third part where it talks about lifestyle changes you can make and easy ways to incorporate changes into your routine. I especially like the 1-2-3 rule, it’s a lot easier than counting 30 different plants every week. The recipes at the back also look really good and I can’t wait to try some
July 8, 2023
2.5
Good health primer for the privileged. The variety of foods discussed is out of reach of many.
The section on how to avoid Therapeutics is… quite unrealistic, especially when it comes to antibiotics. Ex. Get tested to make sure you have a bacterial infection before taking them stop PPIs 72 hrs before taking antibiotics assumes medical access that few of us currently have.
Good health primer for the privileged. The variety of foods discussed is out of reach of many.
The section on how to avoid Therapeutics is… quite unrealistic, especially when it comes to antibiotics. Ex. Get tested to make sure you have a bacterial infection before taking them stop PPIs 72 hrs before taking antibiotics assumes medical access that few of us currently have.
December 6, 2024
As someone who has guts issues, and no longer can tolerate gluten or dairy, this was an interesting read.
I thought it would be similar to her other books about healing the gut but it was more about what can cause gut issues.
I did learn lots about the effects of medications etc on the gut. That was helpful and has changed a few of my habits.
I thought it would be similar to her other books about healing the gut but it was more about what can cause gut issues.
I did learn lots about the effects of medications etc on the gut. That was helpful and has changed a few of my habits.
October 15, 2023
Super interesting, especially regarding covid, long covid and the gut. Very easy to read and understand. I am so thankful for people who dedicate their time and lives to studying, understanding and communicating this type of information about the human body.
November 9, 2022
Best health book I've read in 2022.
November 16, 2022
Well written informative book. Guidelines to follow.
Read
December 16, 2022Some interesting things to think about.
December 19, 2022
Really interesting book on how our gut and immune system health impacts how we respond to viruses. Gives me a clue as to why we haven't had Covid and seldom get sick.
January 18, 2023
I enjoyed this book and Dr Chutkan’s easy tone. Great, user friendly information, though a bit redundant. Maybe that’s good - to help with comprehension and taking action. Highly recommend.
January 18, 2023
Some interesting and new (to me) info about viruses and our microbiome. Good recommendations for a healthy life.
January 23, 2023
Thank you ! Amazing reading ! I made about 200 highlights and definitely will come back to them regularly.
January 25, 2023
It’s sometimes hard to convince people of the benefits of a healthy gut. The author backs up everything with science. My gut is grateful to her.
July 3, 2023
A detailed look at how bacteria help combat viruses when they invade our bodies.
Dr. Chutkan is a gastroenterologist and she is writing to a non-medical audience.
Dr. Chutkan is a gastroenterologist and she is writing to a non-medical audience.
July 3, 2023
Immensely relevant and well researched. Everyone needs to read this book in the current landscape of health danger.
July 31, 2023
So helpful, user-friendly and surprising. This book helped me understand my gut as one of my fiercest allies in avoiding illness. From well-researched information to easy recipes, it's all there.
October 13, 2023
post-covid19, the best way to protect ourselves is to feed well your guts bacteria. eat more vegetables, they are not for you, but for gut bacteria.
February 11, 2024
It has become a night stand book. So much great info!
Displaying 1 - 30 of 38 reviews