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- 2. Good Gut The Ultimate Good Gut Diet to Maintain Good Health and Balance Your Digestive System for Permanent Weight Loss LEARN HOW TO BURN BELLY FAT
- 5. Copyright Notice © Copyright 2015 by Sara Hughes - All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any
- 6. type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.
- 8. Introduction I do not know about you, but it happens to me that, although I exercise a lot and try to have a healthy and balanced diet, I seem to be unable to get rid of the flab around my belly. My stomach seems to be bloated most of the time and I seem to be unable to remove fully my abdominal fat. My husband usually jokes that this is a good thing because I cannot get drowned since I have a lifebelt around my waist, while my sister says that, whenever she looks at my stomach, it reminds her of a bagel and she gets hungry. Even though these are funny comments and you are certainly laughing right now, this persistent flab is indeed frustrating, especially given that I am trying to lead a healthy life. Yet, recently I have realized that perhaps the reason for my belly fat is not the great intake of carbohydrates, proteins and fats, but the collective bacteria inside my gut, or the so-called microbiota. This is actually a combination of the non- pathogenic microbes that generally live in harmony with our bodies, but, just like in life, there are bad and good bacteria in our gastrointestinal tract. This is why we should try to enhance and increase the number of our good gut bacteria, while suppressing and reducing the number of the bad bacteria that affect our immunity system and thus lead to diseases and slow down our metabolism and thus lead to obesity. So, it appears that by eating sweets and pastries on a daily basis (even though in a limited amount, but I do love pastries), the carbohydrates and the yeast in them have made my unhealthy gut bacteria thrive, thus causing my stomach to bloat and preventing its flattening, despite doing abs four times a week. If you are suffering from the same problem as I do or if you are having even more serious intestinal problems and if you wish to improve primarily the health of your gut and your health in general and reduce the risk mostly of intestinal diseases, this book will be ideal for you as it will reveal to you the secrets of
- 9. having good guts. It will first try to give you a clearer picture of the unexplored gut world and then it will give you a list of the foods that are good for your gut when it comes to maintaining your health and balancing your digestive system. In the end, this book will give you recipes for some interesting and inspiring dishes that use the good gut ingredients and that will therefore enrich your diet, while taking care both of your health and of your weight. Flat belly and good gut here we come!
- 11. Chapter 1 – Why Is It Important To Have a Good Gut? Your gastrointestinal tract, or simply your gut, is actually a hollow tube that goes from your mouth, throughout your whole body and all the way to your anus. It is used for food consumption, digestion and waste processing and is therefore one of the vital organs in our body. We have learned all this in biology classes, but there is much more to our gut than this. Actually, I was quite amazed to learn that we have about 100 trillion bacteria living in our gut, which means that we have 10 times more bacterial cells than human cells in our entire body. These bacteria live in symbiosis and unity with our body, because, through the process of evolution, they have become integrated into our organism. The collection of microorganisms that inhabit our bodies and that generally do not cause diseases, unless imbalanced, are called microbiota or microbiome. The gut microbiota is actually regarded as a separate and "long-forgotten" organ as it has been discovered to control our immune system, to regulate our metabolism and to keep our digestive system in order. In other words, this means that a good gut helps you not to contract diseases very often and helps you maintain your ideal weight. Our gut bacteria are therefore not merely passive inhabitants of our digestive organs, but they work on turning food remnants into energy, synthesizing vitamins, destroying harmful bacteria and enabling the gut to function properly. However, as anything else in life, the microbiota, too, has its good and bad side, that is, it comprises good and bad bacteria that live in harmony with each other and with your gut. Still, if the bad bacteria prevail due to an unhealthy diet, chronic stress, excessive use of antibiotics and other medications and sedentary and inactive lifestyle, this balance will be disrupted, so the gut bacteria will be unable to successfully protect you from diseases, but will instead cause autoimmune diseases, such as diabetes, obesity, multiple sclerosis, Hashimoto's
- 12. disease, muscular dystrophy, arthritis and even cancer. Our microbiota is determined by a number of factors, such as genetics, age, type of birth, and our living environment, but most importantly by our diet. This is why people say that your health comes from your mouth, that is, from the food that you eat. Our diet determines which gut bacteria will dominate, whether our immune system will be strong enough to fend off different kinds of diseases, and whether our guts will function properly to process waste effectively and thus eliminate our flab. Some foods, such as olives, olive oil, sunflower oil, dark chocolate, nuts, seeds and avocado, have been confirmed to burn your abdominal fat much more easily as they improve your digestive system, so you should tend to include them in your everyday diet. Excess weight especially in your midsection leads to stomach discomfort and increased pressure on the stomach, which eventually leads to heartburn. Furthermore, greater weight increases the risk of heart problems, diabetes and even cancer and thus increases the chances of premature death. Medical studies have shown that it is the dominance of the unhealthy bacteria that actually makes us crave bad and unhealthy foods, thus causing obesity and a number of other health problems that accompany it. Different species of bacteria thrive on specific food, so our gut is shaped up according to the food that we eat. Namely, our diet determines whether the good bacteria will gain mastery over the bad bacteria in our gastrointestinal tract. This is why unhealthy bacteria in our gut make us crave unhealthy food, like chocolate, cakes, all kinds of pastries (as in my case) and other fatty food as they send out chemical messages to our brain that affect both our appetite and our mood. So, if bad bacteria prevail in your gastrointestinal system you are more likely to feel exhausted, moody and depressed. Medical research have also confirmed that diet rich in protein and fat helps the pathogenic Bacteroides bacteria grow, while a diet rich in carbohydrates results in a higher number of Prevotella bacteria, which primarily causes respiratory infections. It all boils down to this: if you feed your healthy gut bacteria well, your digestive system will function much better and it will stop your cravings for fattening food, but will instead help you lose your belly fat much more easily
- 13. and will help you improve your overall health. When it comes to women, the flab problem is more prominent because of the female anatomy, too. Namely, the female digestive organs are squeezed alongside the reproductive organs in a smaller abdomen, so any excess of gas or food is more apparent on a female belly. The female digestive system is also more burdened because of the hormonal shifts during menstruation, pregnancy and menopause, which is why a healthy gut may be even more important for women. Yet, regardless of your genetics, gender, exposure to stress and way of life, all of which determine your gut flora, you can maintain and restore your healthy microbiota by eating food that is good for your gastrointestinal system and abandoning some unhealthy practices, which will be considered in detail in the next chapter.
- 15. 1. Take probiotics and prebiotics Probiotics are a species of good bacteria just like the ones that you already have in your gastrointestinal tract. This is why their consumption aids digestion and increases the number of good gut bacteria. Prebiotics, on the other hand, are fiber compounds that pass through the upper part of your gut undigested and stimulate the growth of the good gut microorganisms. Both the probiotics and the prebiotics are found in food and are a powerful combination for a functional and healthy gastrointestinal system. Probiotics are mostly found in fermented foods of all kinds and in cultured dairy or non-dairy products. Here is a detailed list of foods that contain the largest quantity of probiotics that you should try to include in your daily menu: 1. Fermented foods Fermented foods are known to strengthen the intestinal cells, reduce the risk of allergies and large intestine cancer and to improve the immune system. As they are rich in probiotics, you should try to increase your everyday consumption of either purchased or homemade fermented foods. You can choose from among the wide array of fermented vegetables, such as sauerkraut, kimchi, pickled carrots, pickled cauliflower, pickled peppers, pickled cucumber, pickled olives and the like; fermented beans, such as green beans, lentils, chickpea; fermented soybeans, such as miso, tempeh and natto; fermented beverages, such as kefir and kombucha and fermented condiments, such as apple cider vinegar, white or red wine vinegar and soy sauce. 2. Cultured dairy and non-dairy products The culture products contain active and live cultures that help your good gut bacteria maintain the balance, keep your digestive system functional and thus boost your metabolism, which will help you lose weight. Cultured products are: yogurt, buttermilk, kefir, and cheese, as well as yogurts and kefirs made from non0dairy products, such as
- 16. from soy, rice, coconut, and the like. People who drink a lot of cultured products have been proven to lose weight more easily. This is why if you feel hungry late at night or between courses, drink a glass of yogurt or kefir and you will both feel satiated and you will also help your gut flora do its job properly. Foods that are rich in prebiotics are the following: 1. Almonds Almonds have been proven to be a great prebiotic as they stimulate the growth of the healthy gut bacteria. So make sure you eat at least a handful of almonds three or four times a week. 2. Jerusalem artichoke Jerusalem artichokes are rich in an insoluble fiber called inulin that travels from our small intestine to the large one, where it ferments and creates friendly bacteria. Other ingredients that also contain high levels of inulin are that are also listed in this good gut food list are banana, onion, garlic, asparagus and chicory. 3. Bananas Bananas maintain the gut harmony and reduce inflammation because they contain great dosage of magnesium and potassium. This is why when you have a stomachache you are often advised to eat a banana. 4. Leafy green vegetables All leafy vegetables such as broccoli, leek, spinach, lettuce, cauliflower, and cabbage contain an ingredient called glucosinolates that the microorganism in our gut broke down into substances that suppress inflammation and reduce the risk of gastrointestinal cancer. 5. Blueberries Blueberries are rich in fiber, antioxidants and Vitamin K, which help improve your immune system and provide a diversity of the healthy gut bacteria.
- 17. 6. Legumes Legumes are known to produce SCFA or short-chain fatty acids and are rich in fiber, protein and Vitamins B that improve the absorption of nutrients and strengthen the gut tissue. Legumes are also confirmed to improve weight loss as they make you feel satiated. 7. Onions 8. Garlic 7. Mushrooms Mushrooms have been found to alter the gut microbiota as they help the growth of the "friendly" bacteria, while reducing the number of unhealthy and pathogenic bacteria. 8. Whole grains All whole grains, such as whole wheat, oats, barley, rye and brown rice are full of fiber, so, once they reach your stomach, they act as prebiotics, stimulating the growth of good gut bacteria that help digestion. 9. Asparagus 10. Kiwi Kiwi is known for its ability to feed the good gut bacteria because of the fiber that it contains, which is used as prebiotic food for the probiotic bacteria in the gastrointestinal tract. The "fed" probiotic bacteria in turn fight the pathogenic bacteria and convert the fiber into acids that the gut bacteria use together with their human host. 11. Polenta
- 18. Polenta is rich in fiber that goes straight to your large intestine and ferments there into a variety of good gut bacteria. 12. Chicory Last, but not least, chicory is well known for its ability to eliminate intestinal parasites thanks to its volatile oils, which is why it is one of the top prebiotics that you should include in your diet as much as possible.
- 20. 3. Eat antioxidant food Foods rich in antioxidants are known to have a positive effect on the healthy bacteria because they reduce the number of gut pathogens, while leaving the good bacteria unharmed. All fruits and vegetables are known to have antioxidant properties. They are also rich in Vitamins C and E, folic acid and carotene, all of which are substances that help prevent stomach cancer. This is why it goes without saying that you should include fresh fruits and vegetables in your everyday diet for a good gut and a strong immune system. You should also drink a lot of cranberry and raspberry juice as these berries have been confirmed to contain substances that prevent the growth of pathogenic gut bacteria and thus protect you from intestinal diseases.
- 21. 4. Use soothing spices Certain condiments are known to prevent or relieve gas and bloating, which is why you should use them to preserve your gut balance. These are: cinnamon, cumin, fennel, ginger, mint, nutmeg, cardamom and the like. For example, when you prepare black beans, you can see that most of the recipes with black beans include cumin, too, as it helps the digestion of the beans. Ginger and cinnamon are known to have the effect of accelerating the digestive process and helping you stomach be emptied more quickly. So, by using them regularly in your cooking or by adding them in your beverages, you can say goodbye to your belly fat much sooner. Mint, too, is known to help relieve gastrointestinal disorders as it relaxes your abdominal muscles. So, drink a cup of mint tea or add mint leaves to your dishes for a relaxed and happy gut.
- 23. 6. Avoid unhealthy foods Because the food that you consume defines the composition of your gut flora, you should avoid eating unhealthy foods, such as carbohydrates, animal fat and protein and starchy food. This is because sugary, fatty and starchy foods usually lack fiber and are therefore ideal for the bad bacteria to thrive. For instance, it has been confirmed that, if you eat red meat constantly, the levels of the harmful Bilophilia bacteria, which is known to cause inflammation, increase in your gut. This is why you should limit the intake of red meat to only once or two times a week (if you are an irremediable meat lover), while try to have white meat, seafood or meat alternatives for the rest of the week.
- 24. 7. Avoid certain types of medications Avoid excessive use of antibiotics, analgesics (painkillers), antipyretics (fever- reducing medications) and birth control pills as they are harmful to the gut bacteria. This primarily refers to antibiotics because recent studies have confirmed that they lead to a rapid and serious loss of the diversity of the gut flora and even change the composition of the gut, thus causing imbalance and subsequent intestinal permeability that makes you more susceptible to infections and diseases.
- 25. 8. Try to avoid stress as much as possible I know that this is easier said than done especially in the modern world when we are simply inundated in stress. We constantly face stress either at work, at home, at school, you name it! Yet stress is known to be the major cause of most gastrointestinal disorders, such as ulcers, heartburn and more serious intestinal diseases, because it weakens the intestine cells, while helping the overgrowth of the harmful gut microorganisms. So, although it is very difficult to avoid stress altogether, try to manage it and abate it as much as possible either through stress management techniques or through yoga relaxation techniques. Your gut will certainly be thankful!
- 26. Chapter 3 – Good Gut Food Recipes In the previous chapter we have considered the list of good gut foods that you can use for breakfast, lunch or dinner or that you can use as a healthy snack (such as the fruits and the nuts listed as the best good gut foods). In this chapter, we will offer a few recipes with ingredients that contain the food that is rich in probiotics and prebiotics and that is therefore useful for your whole gastrointestinal tract.
- 27. 1. Fermented soybean recipes As we have seen in the chapters above, fermented soybeans are one of the key sources of probiotics, which are in turn very useful for your gut. So here are a few recipes including fermented soybean, or more precisely tempeh, miso and natto, which will give a delicious umami flavor to your meals, making them both tasty and healthy.
- 28. 2. Fermented vegetables recipes Sauerkraut Quesadillas Ingredients: 1 cup of sauerkraut half a cup of water 2 burrito-size tortillas half a cup of grated Cheddar cheese 1 juicy apple, peeled and sliced very thinly Instructions: 1. Put the sauerkraut and the water into a pan and heat them until the liquid evaporates. 2. Heat a pan over medium heat and put one tortilla in. Sprinkle half of the grated cheese over one half of the tortilla. Then place the apple slices over the cheese and put half of the sauerkraut on top of it. Then sprinkle the rest of the cheese.
- 32. Yogurt Crab Cakes Ingredients: For the crab cakes: 1 cup of fat free yogurt 1/4 of a cup of chopped onion 1/4 of a cup chopped celery 1/4 of a cup chopped red bell peppers 1/4 of a cup chopped parsley 1 tablespoon of freshly squeezed lemon juice 2 tablespoons of egg substitute 1 teaspoon of paprika 1 teaspoon of horseradish 1/2 teaspoon of dried thyme a pinch of salt 20 unsalted and finely crushed crackers 1 pound of shelled crab meat 2 teaspoons of olive oil
- 33. For the salad: 1/4 cup of rice vinegar 1 teaspoon of olive oil 1/2 teaspoon of brown sugar 1 tablespoon of peanut butter 1/4 teaspoon of mustard 1 clove of garlic 3 cups of salad greens 3 cups of watercress Instructions: 1. Put a colander into a bowl that is at least 1/3 larger than the colander. Line the colander with few layers of cheesecloth that will extend over the sides. Then put the yogurt in the colander and cover it will clean foil. Refrigerate for 12 hours for the yogurt cheese to be formed in the colander. 2. To make the crab cakes, mix the yogurt cheese and all the other crab cakes ingredients through the crackers. Add the crab meat and stir well. Shape 12 equally-sized patties. 3. Heat one teaspoon of the olive oil over medium heat and fry the patties in it, about three minutes on both sides. 4. To make the salad, combine the ingredients through the garlic. Put the salad greens and the watercress in a bowl. Drizzle them with the vinaigrette. Serve by arranging first the salad and then the crab cakes on top.
- 34. Cucumber-Yogurt Salmon Ingredients: 1/2 cup of yogurt 1/4 cup of chopped and peeled cucumber 2 tablespoons of chopped fresh coriander 1/2 teaspoon of freshly squeezed lime juice a pinch of salt 2 teaspoons of olive oil 4 skinned salmon fillets 1/2 teaspoon of salt 1/4 teaspoon of pepper Instructions: 1. Mix the first five ingredients and then chill them. 2. Heat oil in a pen over medium heat. Sprinkle the salmon fillets with 1/2 teaspoon of salt and the pepper. Put the fillets in the pan and fry them for a few minutes on each side. Serve the fillets with the cucumber-and-yogurt dressing and with steamed rice.
- 36. 1/2 cup of chopped tomato 1/2 teaspoon of salt 2 cans of rinsed and drained chickpeas 1 cup of plain yogurt 1/2 cup of chopped fresh coriander Instructions: 1. Heat oil in a pan over medium heat. Combine the first four ingredients, through the cinnamon sticks, and cook them for about 40 seconds. 2. Add the onion and cook for a couple of minutes. 3. Add the ginger and the garlic and after 30 seconds or so add the garam masala. 4. Pour the water, the tomato, the salt and the chickpeas and bring to a simmer. Cook for about 5 minutes. 5. Remove the curry from the heat and take away the cinnamon sticks and the bay leaves. 6. Add the yogurt and the coriander.
- 40. Sauteed Garlic Chicory Salad Ingredients: 5 liters of water 3 tablespoons of salt 2 chicory heads cut into 50mm pieces 60 ml of olive oil 4 chopped cloves of garlic half a teaspoon of red-pepper flakes (you can use hot ones) half a teaspoon of salt Instructions: 1. Cook the washed chicory uncovered in the boiling salt water made with the 5 liters of water and 3 tablespoons of salt. Stir occasionally and cook for about five minutes or until the chicory tenders. 2. Drain the chicory and dry pot it. 3. In a pan, heat oil over medium heat, add the garlic and the red-pepper flakes and fry for about one minute or until the garlic becomes golden.
- 42. Conclusion After reading this book, you will realize how important our gastrointestinal system is for our whole body and our overall health. First of all, it controls our immune system and thus protects us from various infections and diseases, particularly autoimmune diseases. Second, it sees to the proper functioning of our digestive system, thus speeding up our metabolism and resulting in us losing weight or maintaining our ideal weight. This is why you should take good care of it by consuming the foods that have been listed in this book as beneficial and ideal for a good gut, while avoiding unhealthy dishes and abandoning some bad practices that disrupt the balance of bacteria in your gut. Just bear in mind that the bad bacteria make you crave bad and unhealthy food, while the good bacteria thrive on healthy food. This is why you should stick to the healthy food rich in probiotics and prebiotics, as well as to the food that is rich in active cultures. The final chapter of this book has therefore given you recipes for delicious meals that are also good for your gastrointestinal system as they are a combination of a number of the listed good gut foods ingredients that you can use to both diversify your everyday menu and to keep your gut healthy. If you follow these recommendations, your gut will be extremely grateful and it will thank you by preserving your health, helping you lose weight and eventually add years to your life.