The good gut diet torrent download

Written by leading gut microbiota researchers Justin and Erica Sonnenburg, PhDs, The Good Gut is written for a broad audience interested in reducing the risk of immune disorders like allergies , infections like the common cold and diarrhea , mood disorders like depression , and obesity.

It reviews evidence suggesting that eating a diet containing abundant and diverse fiber, fermented foods, and probiotic supplements; playing in the dirt and with pets; feeding babies breast milk when possible and avoiding unnecessary antibiotics; can reduce the risk of the aforementioned disorders. I chose to review this book because 1 it is popular, and 2 it was written by scientists in the microbiota research field.

Overall, The Good Gut fared well in scientific accuracy scoring, netting a score of 3. This suggests that their claims are moderately- to well-supported by current evidence, which is reassuring since the authors are researchers in the gut microbiome field.

The first claim, that the gut microbiome may impact the risk of immune disorders, received an overall score of 4 out of 4 because it is fairly well supported by evidence from rodent studies and human observational studies. Although I was unable to find direct evidence in humans, the authors were cautious enough in their claims that this was not a major problem. The second claim, that the gut microbiome has a significant impact on body weight in humans, fared the least well among the three, receiving an overall score of 2.

The third claim, that a healthy gut microbiome defends against harmful gut infections, including sometimes deadly types such as Salmonella and Clostridium difficile , received a perfect score of 4 out of 4.

See Scoring for Scientific Accuracy. The gut microbiome may impact the risk of immune disorders such as allergies, asthma, and autoimmune disease.

This claim received a score of 4, meaning it is strongly supported by current evidence. Peer-reviewed review papers written by other experts in the field tend to support the claim. It is supported by animal studies and human observational studies, yet the human evidence appears rather indirect.

There does not appear to be direct evidence in humans, but the authors acknowledge this. References received a score of 4, indicating that they are very convincing. The Good Gut cites a number of studies supporting its claim, including rodent studies and human observational studies.

This claim received a score of 4, indicating that its strength aligns well with the strength of the evidence. The Good Gut is fairly cautious, which is appropriate given the lack of direct evidence in humans. This claim received a score of 2, meaning it is weakly supported by current evidence. Some experiments in rodents suggest that the gut microbiome can impact body weight, although other findings in rodents have not found that it plays an important role in the development of obesity, and not all of the ostensibly supportive findings are very convincing when closely examined one seminal finding may have resulted from a statistical pitfall called regression toward the mean.

Some human observational studies report associations between antibiotic use and higher body weight in infancy and childhood. These references received a score of 3, indicating that they are moderately convincing. The Good Gut cites a handful of studies to support this claim, including rodent studies and observational studies in humans. This claim received a score of 2, indicating that it is moderately overstated. A healthy gut microbiome defends against harmful gut infections, including sometimes deadly types such as Salmonella and Clostridium difficile.

A meta-analysis reported that the treatment is effective in about 88 percent of cases, although no randomized trials high-quality controlled studies had been published at that time. Since then, there have been several successful randomized controlled trials , which together are very compelling.

While the book could have cited more studies, those that it cited are sufficient to establish its claims. This claim received a 4, indicating that the strength of the claim aligns well with the strength of the evidence.

I randomly selected and checked ten references in The Good Gut for accuracy. The book received an overall reference accuracy score of 3. In general the references were highly consistent with the statements they were cited to support. In cases where the references were less supportive, this was generally because the book overstated the certainty of a finding or its effect size. This isn't a book that I'll return to time and again because of that. Oct 14, Ayala Sela rated it liked it Shelves: It's started really interesting and I really liked it, but the devolved into a tale of how perfectly they feed their own daughters and became repetitive and preachy.

Too bad It's started really interesting and I really liked it, but the devolved into a tale of how perfectly they feed their own daughters and became repetitive and preachy. Too bad Dec 04, Unudeleg Bayaraa rated it liked it.

After reading this book, I really wanted to have a dog. This is a fast introduction to how your guts work, at the microbe level. The writing is void of dense science jargon, using easy to understand constructs to get the point across. With lay science books like this, I ask myself did I learn something.

Here, I did. I discovered that my diet, while pretty good, can be improved a bit more to help feed my bugs. The authors introduce the terms to focus on to find the foods that help. As each person is different, it becomes an experiment to discover what This is a fast introduction to how your guts work, at the microbe level. As each person is different, it becomes an experiment to discover what works best for your gut. Also, there is a lot of detail of how Western society is hurting its kids through sanitization of their environments.

This includes mood, as the bugs talk to the brain through various chemical markers. The book was a quick read as the authors liked to repeat themselves over and over again to make a point.

Just say once that antibiotics in toddlers is bad and how to fix it. For an introduction into the gut biome, this is a good start. There are notes pointing to such results, plus other books to dig into.

This should get non-science folks to look at their diets and learn how to improve themselves, including the trillion bugs living inside them. Apr 10, Chris rated it liked it Shelves: food-health. The authors of this book are researchers who study the microbiota that live in the digestive system. Their research has shown a strong correlation between a populous and diverse colony of bacteria in the gut and the health of the host ie.

By consuming foods that encourage a diverse microbiota, you can improve your own overall health. The overuse of antibiotics and antibacterial cleaners in our society is having a detrimental effect on the "good" ba The authors of this book are researchers who study the microbiota that live in the digestive system.

The overuse of antibiotics and antibacterial cleaners in our society is having a detrimental effect on the "good" bacteria in our guts, not just harmful bacteria. We need to be mindful of obsessive cleanliness - One can go overboard with antibacterial hand-wipes, soaps and cleansers. When it is necessary to take antibiotics, it is a good idea to compensate for this by eating microbe rich foods such as yogurt, kefir, and fermented foods.

To be fair, they did emphasize that this is a new field of research and that more studies are needed for an accurate picture to emerge. The study of gut bacteria is still in its nascent stage. There are a lot of unknowns about how microorganisms in our bodies microbiota affect our health. The general recommendation is to eat a variety of fresh foods to nourish the variety of bacteria in our gut.

And especially avoid antibiotics unless absolutely necessary. The reason why animals are fed antibiotics is to fatten them up. It should be obvious that antibiotics is doing the same to human beings, which is adding to the obesity prob The study of gut bacteria is still in its nascent stage.

It should be obvious that antibiotics is doing the same to human beings, which is adding to the obesity problem. Some of the analogies in the book aren't very good, such as customers squeezing in an Apple store for a new product release as an analogy to bacteria both good and bad taking up space in the gut. Otherwise, the book gives a good overview on gut bacteria. Now you can track all the times you have read a book.

Make sure to fill in the year finished to have it added to your Reading Challenge! Make sure to fill in the year finis Now you can track all the times you have read a book. View 2 comments. Jan 15, Kirstin rated it it was amazing. This book has rocked my intestinal world. While the writing is dense and academic and leaves as many questions unanswered as it answers, it asks the RIGHT questions. As I was reading, I kept thinking of people who need to read this book. People with auto-immune concerns.

With digestion issues. With small children. People who are aging. People who are concerned about the overuse of antibiotics. People who like me are already sold on healthy eating.

The Sonnenburgs do not Whoa. The Sonnenburgs do not beat around the bush about their very well educated views on microbiota and I learned a lot. Apr 06, Crysta rated it really liked it. We're right on the cusp of A LOT of science that will change how we think about the gut and its role in our health. The Sonnenburgs do a great job outlining how the gut works, and explaining many of the early results of small studies that have a lot of promise for how we may someday approach the gut as an ally in our health.

I wish there were more definitive, action-oriented changes that this book would suggest, but it's just premature - and not the fault of the Sonnenburgs. I hope they continue We're right on the cusp of A LOT of science that will change how we think about the gut and its role in our health.

I hope they continue to write such accessible work as new developments emerge. Good I liked this book and found it informative. But it went into a level of detail that I didn't really need and seemed redundant at times. I did like the diet change suggestions and recipes though. Jul 08, Marissa Dodgen rated it really liked it Shelves: in Jan 06, Nancy Wilson rated it really liked it. Connection between brain and gut thoroughly investigated and explained.

Well researched. Apr 20, Ryan rated it liked it. This review has been hidden because it contains spoilers. To view it, click here. A nice summary of the research surrounding gut health. My favorite clips: Gut bacteria chemically snip and consume indigestible dietary fiber and convert it into compounds that our colon absorbs. Thanks to our typical diet, the average American's gut bacteria are starving. Gut bacteria live, and in fact thrive, on leftovers, primarily the complex plant polysaccharides known as dietary fiber.

The microbiota's effect on the immune system response is not confined to the gut. Our systemic immune system i A nice summary of the research surrounding gut health. Our systemic immune system is being instructed through its communication with the microbiota. You can think of the gut microbiota as operating a dial that controls the sensitivity or responsiveness of the entire immune system.

The genetics set up the IBD risk like teeing up a golf ball, but it's the microbes that swing the club and send the ball sailing into the rough. If microbial exposure happens too late in life, a critical early window of time during development is missed and the immune system is locked into an underdeveloped state.

Think of forgetting an ingredient while following a recipe. One common misconception about probiotics is that these living bacteria take up permanent residence in our gut.

Also, the sour taste in fermented foods are organic acids that help probiotics to really work their magic. Mangos have been shown to help keep the good bacteria in your gut alive; we like ours blended into a Zero Belly Smoothie.

According to a recent study published in The Journal of Nutrition , incorporating a mango a day into your diet could improve your gut health, while helping reduce body fat and controlling blood sugar. Better yet because the fruit has such a fantastic nutritional profile according to lead researcher, Edralin Lucas, mangos contain many nutrients and other bioactive compounds that can provide various health benefits aside from what was investigated.

We already covered that non-dairy yogurt is a great gut health boosting option, but so is regular yogurt. Grass-fed, full-fat and plain no sugar added yogurt has a very high amount of beneficial probiotics.

The types of probiotics in yogurt help to remove harmful fungus and bacteria according to Ostrower. There are also beneficial enzymes that help improve digestion.

Think of kefir—popular in Eastern Europe but growing in prominence stateside—as a tart, more liquid yogurt. What makes kefir so great for your gut is that it usually contains at least 10 live and active strains of bacteria, compared to most yogurts which usually have three.

For the most benefits the salmon you're consuming must be wild, which means it is caught with a fishing pole in its natural environment and not farmed. Garlic is a wonderful prebiotic and even better when eaten raw.

Meaning it's as important to eat foods rich in probiotics which are full of healthy bacteria as it is eating foods rich in prebiotics which help feed the healthy bacteria already in your gut to keep your gut healthy. Over the last few decades there has been a huge rise in common gut disorders, like Irritable Bowel Syndrome, as well as food allergies and things like gluten or lactose intolerance.

These Old Friends are responsible for keeping your immune system in check. Without these Old Friends your immune system is liable to over-react, leading to all sorts of gut related problems. The answer is to do all you can to bring them back and help them thrive.