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Calm Your Gut: A Mindful and Compassionate Guide to Healing IBD and IBS
A holistic guide to healing gut problems, such as IBD and IBS, with healthy, compassionate methods.
Discover a unique toolkit of science, self-compassion, and intuitive eating practices to help you understand, love, and heal your gut.
Why do so many of us suffer from gut health problems such as IBS and IBD? And what can we do to feel better? Cara Wheatley-McGrain has the solution. She offers a compassionate, holistic approach to calming and healing your gut. Inspired by her own healing journey following a flare-up that left her just hours away from having her colon removed in hospital, Cara shares tried-and-tested methods, simple exercises and tasty recipes to heal your gut and dramatically improve your health at every level. You'll find out how
Follow Cara's guidance and you can cultivate a lifestyle that helps you to love, cherish, and heal your gorgeous gut. You'll be able to reduce bloating, calm gut problems, and improve your overall health and wellbeing with this compassionate, holistic approach to being mindful with your microbiome.
Discover a unique toolkit of science, self-compassion, and intuitive eating practices to help you understand, love, and heal your gut.
Why do so many of us suffer from gut health problems such as IBS and IBD? And what can we do to feel better? Cara Wheatley-McGrain has the solution. She offers a compassionate, holistic approach to calming and healing your gut. Inspired by her own healing journey following a flare-up that left her just hours away from having her colon removed in hospital, Cara shares tried-and-tested methods, simple exercises and tasty recipes to heal your gut and dramatically improve your health at every level. You'll find out how
Follow Cara's guidance and you can cultivate a lifestyle that helps you to love, cherish, and heal your gorgeous gut. You'll be able to reduce bloating, calm gut problems, and improve your overall health and wellbeing with this compassionate, holistic approach to being mindful with your microbiome.
- GenresHealthNonfiction
304 pages, Paperback
Published January 4, 2022
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Displaying 1 - 17 of 17 reviews
December 26, 2022
I've been looking for a book like this for a while and am really glad I randomly found it! While I haven't been officially diagnosed with IBD or IBS, I've had digestive issues most of my life and wanted to learn more about what was possibly causing inflammation. This book takes an agency-driven approach to empower readers with knowledge and tools to figure out what works best for them, rather than assigning a restrictive diet. I anticipate coming back to this book again and again for tips and recipes.
April 5, 2023
I was really after more science and less mantras about how much I love my beautiful ileum.
Also, she misquoted Mary Oliver and HOW VERY DARE SHE.
Also, she misquoted Mary Oliver and HOW VERY DARE SHE.
November 7, 2023
With ‘Calm Your Gut,’ you will learn how to develop a loving relationship with your gut, especially if you have IBS.
Living with Irritable Bowel Syndrome (IBS) can be a challenging and often distressing experience for many individuals. The symptoms, ranging from stomach pain and cramping to constipation and diarrhoea, can disrupt daily life and create significant discomfort. Experts believe that IBS is rooted in miscommunication between the brain and gut, leading to unpredictable and often unpredictable digestive issues. As a result, many people with IBS develop a deep fear of specific foods or food groups, unsure of how their bodies will react to each meal.
In this review, we explore a book ‘Calm Your Gut’ that addresses these issues head-on, offering valuable insights and holistic approaches to empower people in nurturing hands their gut health and overcoming the challenges posed by IBS.
Living with Irritable Bowel Syndrome (IBS) can be tough and distressing for many people. The symptoms, like stomach pain, cramping, constipation, and diarrhea, can disrupt daily life and cause discomfort. Experts believe that IBS happens because the brain and gut do not communicate properly, leading to unpredictable digestive problems. Because of this, many with IBS become afraid of certain foods, unsure how their bodies will react.
In this review, we will explore the book ‘Calm Your Gut,’ which tackles these issues and offers helpful insights and holistic approaches to empower people in taking care of their gut health and managing the challenges of IBS.
Author’s background
Cara Wheatley Mcgrain is the founder of The Mindful Gut UK and a passionate advocate for gut health and holistic healing.
Cara is dedicated to sharing her powerful message of embodied self-care and holistic healing with others who are facing both short- and long-term symptoms of incurable IBS and IBD. She conducts workshops to inspire people to develop a loving and attentive relationship with their gut.
What is the book about?
‘Calm Your Gut’ focuses on fostering a profound and loving connection with one’s gut.
The core concept of the book revolves around the 4Gs: gut knowledge, gut compassion, gut healing, and gut integrity. These elements are interwoven to support readers in living an authentic and gut-led life. In Part I, readers are introduced to the biology of the small and large intestines, enabling them to understand their unique gut and its current state.
Part II delves into the concept of Gut Compassion, guiding readers to honestly assess their stress points and areas where balance might be lacking in their lives. This section also provides mindful practices designed to awaken gut instincts and promote well-being.
Part III emphasises the importance of making mindful choices about your food and lifestyle. It highlights the significance of a personalised elimination diet in maintaining good gut health. You will also discover how diet, physical activity, and lifestyle changes can naturally heal your gut, providing hope for those seeking better gut health.
Part IV delves into achieving physical and emotional Gut Integrity. The section encourages readers to build a supportive network that helps them maintain good gut health, and it offers strategies for handling medical appointments and challenging food situations.
Finally, in Part V, the author shares practical and delicious gut-healing recipes in ‘Gut-loving Food and Recipes.’ The book highlights the importance of diversifying your food choices and harnessing the power of probiotics, prebiotics, and polyphenols to support your gut health.
Key takeaways from ‘Calm Your Gut’
1. Eliminating highly processed foods and embracing the right (for you) food choices is a key to improved gut health
Navigating the world of food fads and healthy diets can feel like a real challenge, especially when you’re trying to improve your gut health. There are so many diets out there that promise to fix gut issues, but it is important to be careful because not all of them might actually be good for you. That typical Western diet with all its preservatives, sugar, fat, and salt can really take a toll on your gut health.
Elimination diets can be a helpful way to give your gut some healing love, but they are not about dieting in the traditional sense. Each of us has a unique gut, just like our fingerprints are unique to us. So, finding the right food choices means going on a little adventure of exploration and experimentation. It can be exciting, but I get it, it can also feel a bit overwhelming.
Eliminating highly processed foods, sugar, refined carbs, and emulsifiers can do wonders for your gut well-being. It is all about making positive changes, step by step – reduce, replace, reframe, and rediscover those healthier food options.
2. Movement is an effective way to heal the gut
Movement is a powerful tool for healing and supporting gut health. Movement allows us to release stuck energy in our bellies. Instead of punishing exercise routines, we should approach movement with trust and flexibility. Regular physical activity has anti-inflammatory effects and can reduce the risk of flares and serious outcomes in individuals with IBD and IBS.
The author emphasises yoga to be one of the most beneficial practices for gut health. Yoga’s focus on core body twists and mindful breathing can release tension in the gut, fostering a balanced belly and biome. Moreover, yoga can help strengthen the pelvic floor, which is vital for gut health, particularly for individuals with IBD and IBS. Incorporating daily gentle yoga practices and mindful movements can offer restorative care for the gut.
3. Sleep plays a vital role in gut health
Good quality sleep is crucial for all our body organs, including the gut. Insufficient sleep can affect the balance of gut bacteria and increase inflammation.
To improve gut health and get better sleep, it’s important to set up a sleep-friendly environment, like having a comfortable bed, keeping the room cool and dark, and using natural materials. Adopting good sleep hygiene practices, such as journaling, creating a worry jar, and building a compassionate relationship with yourself, can help reduce sleep-related anxieties.
Assigning importance to restful sleep is crucial for maintaining a healthy gut and overall well-being.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• The book is unbiased and well-researched, presenting scientific backing for its content.
• Presents scientific information in a reader-friendly and enjoyable manner.
• The author’s sympathetic tone makes readers feel heard and understood.
• The inclusion of quotes, tips, and chapter recaps enhances the reading experience and reinforces key concepts.
Weaknesses:
• The emphasis on mindfulness and compassion in relation to gut health might not resonate with all readers, and some may prefer a more practical and direct approach.
Best quotes from ‘Calm Your Gut’
“Yoga is one of the most gut-loving ways to start your day.”
“The global food production system beyond our kitchen cupboards may feel far away, but it’s not separate from us.”
“Ultimately, at this stage in your healing process, I hope you can embrace the courage and self-compassion to discuss what’s going on with the people in your life. This is about owning your gut knowledge using the gut’s language and getting to grips with the pain in a compassionately empowered way.”
Final takeaway
‘Calm Your Gut’ by Cara Wheatley-McGrain is a must-read for anyone seeking to improve their gut health in a compassionate and mindful way. The book combines scientific knowledge with a heartfelt and approachable writing style, making it an enjoyable and enlightening read. With a focus on gut knowledge, gut compassion, gut healing, and gut integrity, the author guides readers on a journey of self-discovery and healing, offering practical tips, mindful practices, and delicious gut-loving recipes.
Living with Irritable Bowel Syndrome (IBS) can be a challenging and often distressing experience for many individuals. The symptoms, ranging from stomach pain and cramping to constipation and diarrhoea, can disrupt daily life and create significant discomfort. Experts believe that IBS is rooted in miscommunication between the brain and gut, leading to unpredictable and often unpredictable digestive issues. As a result, many people with IBS develop a deep fear of specific foods or food groups, unsure of how their bodies will react to each meal.
In this review, we explore a book ‘Calm Your Gut’ that addresses these issues head-on, offering valuable insights and holistic approaches to empower people in nurturing hands their gut health and overcoming the challenges posed by IBS.
Living with Irritable Bowel Syndrome (IBS) can be tough and distressing for many people. The symptoms, like stomach pain, cramping, constipation, and diarrhea, can disrupt daily life and cause discomfort. Experts believe that IBS happens because the brain and gut do not communicate properly, leading to unpredictable digestive problems. Because of this, many with IBS become afraid of certain foods, unsure how their bodies will react.
In this review, we will explore the book ‘Calm Your Gut,’ which tackles these issues and offers helpful insights and holistic approaches to empower people in taking care of their gut health and managing the challenges of IBS.
Author’s background
Cara Wheatley Mcgrain is the founder of The Mindful Gut UK and a passionate advocate for gut health and holistic healing.
Cara is dedicated to sharing her powerful message of embodied self-care and holistic healing with others who are facing both short- and long-term symptoms of incurable IBS and IBD. She conducts workshops to inspire people to develop a loving and attentive relationship with their gut.
What is the book about?
‘Calm Your Gut’ focuses on fostering a profound and loving connection with one’s gut.
The core concept of the book revolves around the 4Gs: gut knowledge, gut compassion, gut healing, and gut integrity. These elements are interwoven to support readers in living an authentic and gut-led life. In Part I, readers are introduced to the biology of the small and large intestines, enabling them to understand their unique gut and its current state.
Part II delves into the concept of Gut Compassion, guiding readers to honestly assess their stress points and areas where balance might be lacking in their lives. This section also provides mindful practices designed to awaken gut instincts and promote well-being.
Part III emphasises the importance of making mindful choices about your food and lifestyle. It highlights the significance of a personalised elimination diet in maintaining good gut health. You will also discover how diet, physical activity, and lifestyle changes can naturally heal your gut, providing hope for those seeking better gut health.
Part IV delves into achieving physical and emotional Gut Integrity. The section encourages readers to build a supportive network that helps them maintain good gut health, and it offers strategies for handling medical appointments and challenging food situations.
Finally, in Part V, the author shares practical and delicious gut-healing recipes in ‘Gut-loving Food and Recipes.’ The book highlights the importance of diversifying your food choices and harnessing the power of probiotics, prebiotics, and polyphenols to support your gut health.
Key takeaways from ‘Calm Your Gut’
1. Eliminating highly processed foods and embracing the right (for you) food choices is a key to improved gut health
Navigating the world of food fads and healthy diets can feel like a real challenge, especially when you’re trying to improve your gut health. There are so many diets out there that promise to fix gut issues, but it is important to be careful because not all of them might actually be good for you. That typical Western diet with all its preservatives, sugar, fat, and salt can really take a toll on your gut health.
Elimination diets can be a helpful way to give your gut some healing love, but they are not about dieting in the traditional sense. Each of us has a unique gut, just like our fingerprints are unique to us. So, finding the right food choices means going on a little adventure of exploration and experimentation. It can be exciting, but I get it, it can also feel a bit overwhelming.
Eliminating highly processed foods, sugar, refined carbs, and emulsifiers can do wonders for your gut well-being. It is all about making positive changes, step by step – reduce, replace, reframe, and rediscover those healthier food options.
2. Movement is an effective way to heal the gut
Movement is a powerful tool for healing and supporting gut health. Movement allows us to release stuck energy in our bellies. Instead of punishing exercise routines, we should approach movement with trust and flexibility. Regular physical activity has anti-inflammatory effects and can reduce the risk of flares and serious outcomes in individuals with IBD and IBS.
The author emphasises yoga to be one of the most beneficial practices for gut health. Yoga’s focus on core body twists and mindful breathing can release tension in the gut, fostering a balanced belly and biome. Moreover, yoga can help strengthen the pelvic floor, which is vital for gut health, particularly for individuals with IBD and IBS. Incorporating daily gentle yoga practices and mindful movements can offer restorative care for the gut.
3. Sleep plays a vital role in gut health
Good quality sleep is crucial for all our body organs, including the gut. Insufficient sleep can affect the balance of gut bacteria and increase inflammation.
To improve gut health and get better sleep, it’s important to set up a sleep-friendly environment, like having a comfortable bed, keeping the room cool and dark, and using natural materials. Adopting good sleep hygiene practices, such as journaling, creating a worry jar, and building a compassionate relationship with yourself, can help reduce sleep-related anxieties.
Assigning importance to restful sleep is crucial for maintaining a healthy gut and overall well-being.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• The book is unbiased and well-researched, presenting scientific backing for its content.
• Presents scientific information in a reader-friendly and enjoyable manner.
• The author’s sympathetic tone makes readers feel heard and understood.
• The inclusion of quotes, tips, and chapter recaps enhances the reading experience and reinforces key concepts.
Weaknesses:
• The emphasis on mindfulness and compassion in relation to gut health might not resonate with all readers, and some may prefer a more practical and direct approach.
Best quotes from ‘Calm Your Gut’
“Yoga is one of the most gut-loving ways to start your day.”
“The global food production system beyond our kitchen cupboards may feel far away, but it’s not separate from us.”
“Ultimately, at this stage in your healing process, I hope you can embrace the courage and self-compassion to discuss what’s going on with the people in your life. This is about owning your gut knowledge using the gut’s language and getting to grips with the pain in a compassionately empowered way.”
Final takeaway
‘Calm Your Gut’ by Cara Wheatley-McGrain is a must-read for anyone seeking to improve their gut health in a compassionate and mindful way. The book combines scientific knowledge with a heartfelt and approachable writing style, making it an enjoyable and enlightening read. With a focus on gut knowledge, gut compassion, gut healing, and gut integrity, the author guides readers on a journey of self-discovery and healing, offering practical tips, mindful practices, and delicious gut-loving recipes.
August 24, 2023
I really liked this book. Much of the info is familiar to me but I appreciate the thoughtfulness of the writing, the numerous positive reminders & excellent resources throughout. Unfortunately, I didn't find any recipes that work for me & I hoped I would, but this is no fault of the author. My current dietary needs are complex. It's interesting that in the UK people have the support of doctors & nurses, who one can call if they have a flare-up, because that is not an option here in the US, at least not in my experience. It's close to impossible to get in touch with a doctor/naturopath without making an appointment (& very expensive), so some of the suggestions (e.g. get immediate support from doctors at first sign of a flare-up) aren't actual options for many of us. Overall though, I enjoyed the book and found it to be positive and encouraging. Being mindful & practicing gentle techniques that sooth & calm the gut is where I'm at in my gut journey, so I picked up this book at the right time. I've been learning about gut-health & mindfulness for years & this book is a great addition to my library. It's beautifully written with kindness on every page. Reading about gut-health is often depressing. This book is not.
June 20, 2023
This might be a book about dealing with a life of IBD and IBS but it is not really a medical text.
Instead the author focuses on techniques to help build compassion and self-love, with stuff like yoga, breath work and recipes to feed our gut microbiome.
There is lots of good knowledge, advice and lists of helpful resources. You'll find better books for scientific research if thats what you are looking for. But importantly she isn't patronising, and doesn't dismiss taking medical advice or having to take medicine for your condition. Instead she just talks you through ways to also aid your recovery, and to live a happier life with alternative methods
It is well worth a read if you are a sufferer. If only to remind yourself that stress and anxiety don't help your gut and that we need to love ourselves, even when our body seems like it is working against us.
Instead the author focuses on techniques to help build compassion and self-love, with stuff like yoga, breath work and recipes to feed our gut microbiome.
There is lots of good knowledge, advice and lists of helpful resources. You'll find better books for scientific research if thats what you are looking for. But importantly she isn't patronising, and doesn't dismiss taking medical advice or having to take medicine for your condition. Instead she just talks you through ways to also aid your recovery, and to live a happier life with alternative methods
It is well worth a read if you are a sufferer. If only to remind yourself that stress and anxiety don't help your gut and that we need to love ourselves, even when our body seems like it is working against us.
September 16, 2022
Calm Your Gut: A Mindful and Compassionate Guide to Healing IBD and IBS was one of the most impactful books I have ever read. I learned a lot of information about how to deal with IBS daily. The author provides easy to understand explanations about ones gut. I took my time to thoroughly enjoy and yet, devour this book. The author provides information about what makes up our gut, how to deal with inflammation and provides mindfulness when dealing with issues of the gut. I absolutely loved this book!
November 9, 2023
This is the most beautifully written, compassionate and accesible book I have ever read on gut health. The writer makes what can be quite complex issues so easy to understand and really empowers and educates the reader as to what they can do to heal their own gut in a gentle and loving way. It is a real treasure trove of information combining mindfulness with practical and useful information and delicious recipes! I would recommend this book not just to those suffering with gut problems but to anyone wishing to learn more about and look after their amazing gut microbiome!
February 27, 2024
Reading this book was the answers to my prayers! Taking such a wonderful compassionate approach to help on your healing journey! I am so grateful for the emotional work it has you do through it and journal! Life changing!
March 3, 2025
Pretty good book, i for sure will be getting the paper version to take notes as I listened to this. I would have been nice if there were sources listed for some of the stats she had because it does feel a bit guided by emotions and feelings rather than science.
October 12, 2022
It’s not a bad book but it didn’t offer me anything new. If you have already done a lot of your own personal research but if you are new to any of this it would not be a bad starting point.
Read
February 12, 2023Generally ok, but not saying anything I hadn't thought of previously. Mostly this spoke widely on positivity and outlook.
November 10, 2023
I was gifted this book by my sister and it was a game changer for my gut health. Really helpful and insightful and provided lots of great tips! Definitely would recommend!
August 30, 2024
Very hippy-ish. Lots of talk regarding blocked energy and chakras. Not for me.
February 1, 2022
A passionate and compassionate read about how to best look after your gut, taken from a wide range of different approaches. Something for everyone. The overarching message is that compassion is needed where gut health is concerned; listening to your gut is important for optimum gut health. The book is written in a light-hearted yet informative way to give you the science behind approaches, allowing you to think about what would work best for you. For those with IBS/ IBD this is an absolute Bible for gut health. The recipes are a must-try.
January 29, 2023
I don’t suffer from IBS or any other related illness. I was just interested in being healthier generally. It is a mix medical and scientific information and practical and mindful approaches to gut health, written in a very personable way. I have made some changes to my diet and I won’t ever take my gut health for granted again after reading this. Thanks Cara.
January 23, 2022
I found this book had some helpful information that I didn't already know and it gave me a different perspective on my gut. It might be a bit 'hippy' for some, but I appreciated it all the same.
July 9, 2022
This book reiterated what I have thought all along about gut health. More and more research will justify looking after our gut health.
Displaying 1 - 17 of 17 reviews