Table of Contents

About me

Supercharge your gut

The inside story
The secret life of the gut
The ages and stages of gut health
The multicultural gut
Nurturing the rainforest within

The connected gut
Two brains one body
Weight, is it my gut?
Hormones and gut health
Thyroid and digestive health
Three ways to support your thyroid
The gut and sleep

The cleansed gut
Colon care
Foods to boost colon health

The supported gut
How to identify what your gut is telling you
What floats your bloat?
Flat belly foods
Where do FODMAPS fit in?
What if I'm vegetarian?
Understanding SIBO
Could it be histamine intolerance?
Dealing with flare ups
The GUTHEALS approach

The well-fed gut
Eating for digestibility
How to identify trigger foods
Five cart-worthy ingredients to support the gut lining
The importance of fibre
Prebiotics and probiotics what's the difference?
Six prebiotic favourites
Resistant starch friend or foe?
Replenishing your microbiome with food
Three gut healing ingredients, and how to use them
Do I need digestive enzymes?

The balanced gut
Being behind the wheel
The stress response
How to apply the breaks
The slow food movement
Eating consciously

The social gut
Making it work with a family
Getting by socially

The Supercharged Gut kitchen
Kitchen must haves
The five steps to building a healthy soup, smoothie or slurpee

The Supercharge Your Gut maintenance plan
Why the maintenance program works!
How to heal your gut layer by layer
Day one- a workday
Day two- weekend or day off
Plan for maximum healing
Personal action plan


Recipes

Drinks
Non-moo milks
Belly warmers
Brewable plants, herbs and spices
Pre-digestives
Soothers, smoothies and slurpees


Breakfast
Smoothie bowls and Jars
Nourishing breakfasts
Amaze bowls
Weekend treats

Gut grazers
Belly broths
Super bowls, bakes and mashes
Soup it up
Slow food
Crocks, clay pots and casseroles
Low FODMAP favourites
Low histamine heroes
Superstar SIBOs
Culture club
Desserts with benefits

About the Author

Lee Holmes holds an Advanced Certificate in Food and Nutrition and is a certified holistic health coach (IIN), yoga teacher, wholefoods chef and bestselling author of the Supercharged Food series, which includes Eat Your Way To Good Health; Eat Yourself Beautiful; Eat Clean, Green and Vegetarian; Heal Your Gut; Supercharged Food for Kids; and Fast Your Way to Wellness. She is a columnist for Wellbeing and Naturally magazines, and is the Lifestyle Food Channel's Healthy Eating Expert. Her articles have appeared in The Times and The Daily Express in the UK, and in the USA in The Huffington Post, mindbodygreen and Food Matters. Find Lee at her award-winning blog, superchargedfood.com.