Free Download PDF Cook for Your Gut Health: Quiet Your Gut, Boost Fiber, and Reduce Inflammation


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Cook with flavor and flair (and ease) with nutritious, high-fiber meals that promote gut health, including low-FODMAP recipes.

There’s good reason to eat with your gut in mind. A healthy gut optimizes digestion, but that’s not where it ends; it’s vital to helping us absorb nutrients, and plays a role in supporting our immunity and emotional health. We went to the kitchen to develop a collection of easy, satisfying ways to get in the vibrant vegetables, hearty grains, and optimal fiber that support the gut in meals like Eggs with Sweet Potato and Swiss Chard Hash, Miso-Ginger Soup with Halibut and Zucchini Noodles, and Turkey Meatballs with Lemony Wild Rice and Artichokes.

These ATK recipes find creative ways to forgo often-irritating alliums without forgoing flavor, and can all be lactose-, dairy-, or wheat-free (or even gluten-free): We focus on ancient grains in dishes like Quinoa Taco Salad and Curried Millet Pilaf with Almonds and Raisins, and offer gluten-free substitutions, if you need them, for good-for-you whole grains like barley and farro. In addition to 60 recipes that naturally fit low-FODMAP guidelines (the medically backed diet for common gut disorders like IBS), a grand majority of the remaining recipes provide customization instruction so you can adapt them to be low-FODMAP as well. That means every recipe has an answer to the way your gut tells you to eat.

Whether you’re trying to calm occasional gastrointestinal symptoms, are among the 1 in 5 Americans who suffer from irritable bowel syndrome (IBS), or simply seek to nourish yourself with whole foods, this book’s for you.


From the Publisher

Gut HealthGut Health

Cook for Your Gut Health

Quiet Your Gut, Boost Fiber, and Reduce Inflammation

BEEF, CABBAGE, AND TOFU SOUP WITH GOCHUGARU BEEF, CABBAGE, AND TOFU SOUP WITH GOCHUGARU

Beef, Cabbage, and Tofu Soup with Gochugaru

GRILLED YOGURT CHICKEN AND WARM OAT BERRY SALADGRILLED YOGURT CHICKEN AND WARM OAT BERRY SALAD

Cook for Your Gut Health relies on 2 facts and one belief:

Fact #1: Your gut is a whole set of organs.

Fact #2: It is vital to your health and longevity.

Our Belief: Eating for your gut shouldn’t feel restrictive.

Trust your gut. And feed it well.

Follow Your Gut, and the Test Kitchen, to Better Eating

Your cooking is the easiest, most concrete way to promote a good gut, and therefore, general health; every time you feed yourself, you feed your gut. As trusted recipe developers, we’re pleased to bring you a cookbook that, with whole foods, supports and promotes good gut health for most everyone—after all, everyone has a gut.

Simple recipes focus on the best ingredients for almost anyone’s gut

Any recipe is customizable to personal gut health needs

Creative, flavorful solutions for cooking without common irritants

A thorough introduction to eating for the gut—without gimmicks

Lessons in Gut Health with Alicia A. Romano, MS, RD, LDN, CNSC

Steak SaladSteak Salad

Inside Your Introduction to Gut Health

Know Your Gut

Fight it with Food

Dealing with Digestive Disorders

If You Are Eating a Low-FODMAP Diet

Stocking up

Gut-Friendly Meal Builders

What are some Gut-Friendly Meal Builders?

Allium Alternatives Low-FODMAP Broths Probiotic Partners

Eating for your gut shouldn’t be restrictive; it should be abundant.

These foolproof healthful recipes were developed with the guidance of nutritionist and dietitian Alicia A. Romano. This book gives you an in-depth education on the evolving science of gut health, how to eat for it, and The Low FODMAP Diet. Dig in.

What is the Low-FODMAP Diet?

This medically tailored diet is highly researched in the realm of IBS. The Low FODMAP Diet consists of eliminating commonly bothersome fermentable carbohydrates for a spell, with a structured reintroduction of different types. The end goal: symptom reduction and the most liberal diet possible. A large portion of the recipes in this book satisfy the requirements of the complete elimination phase of this diet to support you if you need it—while still getting adequate fiber.

So Good (for You) Recipes

Beef and Oat Berry Soup

Beef and Oat Berry Soup

Roasted Chicken

Roasted Chicken

Peanut Noodle Bowls

Peanut Noodle Bowls

Lentil Salad

Lentil Salad

Beef and Oat Berry Soup

Low-FODMAP and gluten-free oat berries have substance, chew, a whole lot of fiber, and a cooking time that works for a simmered soup to boot. Enhancing the broth with aromatics sautéed in garlic oil, porcini mushrooms, tomato paste, and soy sauce took our irritant-free soup to the next level.

Roasted Chicken Breasts with Kabocha Squash and Kale

For this hearty and fiber-packed one-pan chicken dish, we pair earthy kale with squash. We chose kabocha over butternut, delicata, or sweet potatoes; the squash that looks like a squat pumpkin is just as sweet as others but, unlike them, is completely free of FODMAPs.

Peanut Noodle Bowls with Edamame and Cabbage

Tender-chewy brown rice noodle dishes are a comforting treat—especially for those with limited noodle options—as they are naturally gluten-free and low FODMAP. The bowl boasts a colorful medley of savory, tangy, and crunchy vegetables; curry powder in the peanut sauce adds warmth.

Lentil Salad with Pomegranate and Walnuts

If you’re used to dried lentils, take note: Through the canning process, lentils are the only legumes that lose their fermentable carbohydrates, so they’re low FODMAP (and high in fiber). This impressive side pairs the firm yet creamy canned legume with a tart vinaigrette, pomegranate seeds, crunchy walnuts, and radishes.

Publisher‏:‎America’s Test Kitchen; 1st edition (April 6, 2021)
Language‏:‎English
Paperback‏:‎336 pages
ISBN-10‏:‎1948703521
ISBN-13‏:‎978-1948703529
Item Weight‏:‎2.16 pounds
Dimensions‏:‎7.88 x 0.8 x 9.56 inches
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