Part 1The Science of Gut Health and the Western Diet
Introductionp. 3
The Life-Changing Benefitsp. 9
My Gut Storyp. 12
A Road Map of the Gutp. 16
Gut Problemsp. 22
The Western Dietp. 31
Diet Fads and Mythsp. 39
Summaryp. 49
Part 2The Four-Week Gut Makeover
Introductionp. 53
The Four-Week Plan Basicsp. 54
Before You Start!p. 61
Kitchen Essentialsp. 68
Preparation Weekp. 71
Phase 1Repairp. 78
Phase 2Reinoculatep. 95
What Are You Going to Eat?p. 104
The Cost of Eating Wellp. 115
Strategies for Successp. 120
Frequently Asked Questions (FAQs)p. 124
Summaryp. 135
Part 3Recipes and Meal Plans
Introductionp. 139
Liquid Breakfastsp. 140
Non-Liquid Breakfastsp. 144
Lunches and Dinnersp. 148
Sample Meal Plansp. 194
Part 4Eating for Life
Introductionp. 201
Twelve Ways to Maintain a Healthy Gutp. 205
Finally ... Embrace the Core Elements of the Mediterranean Dietp. 218
A Delicate Gut - Reintroduction of Foodsp. 220
Complex Casesp. 224
The Process of Changep. 226
Resources and Referencesp. 233
About the Authorp. 243
Acknowledgementsp. 244
Indexp. 245