Eat Yourself Healthy: an easy-to-digest guide to health and happiness from the inside out by Dr Megan Rossi
Yes, I am currently a very slow reader! I love it but often don’t prioritise it as much as I’d like to. It took me longer than I’d have liked but I’ve finally finished this book and think it is thoroughly worth a review.
I loved reading this book! It covers many a gut topic in an approachable, easy to understand manner that leaves the reader informed and empowered to improve their gut health
It starts with a journey through the 9 meter (give or take) tube that is your gut.
The next chapter discussed ‘your inner inverse of microbes’, a fascinating read about the key concepts relating to our gut microbiota. The gut-brain axis, discussing the link between our gut and mental health, is also covered, covering the early but promising evidence building that modifying out gut microbiota thought diet can help in the management of some mental health conditions, such as depression. You are left with a simple checklist of how to start looking after those gut bugs.
The story moves on to cover nutrition and its relationship with the gut, from a brief overview of the basics in relation to macronutrients, to the benefits of fibre, probitoics, prebiotics, fermentated food and phytochemicals. Baffled!? 🤷♀️ No problemo, Megan guides you through each in an easy to understand and informative manner .
What I found really useful practically for discussing with patients was the rough guide for measuring food sources using your palms & ways to boost fibre intake.
Another moment was the page outlining key nutrients to be mindful of if having a purely plant – based diet. Whilst I fully support this way of eating from an environmental and ethical perspective, I feel it is really important people only eating plant-based foods are aware of the potential key nutrient deficiencies they are at risk of and how to counteract these risks.
After this run through of gut health, Megan then has chapters focusing on the common gut complaints, each with a super useful, easy to follow flow diagram of how to approach your issues and take action to improve your own health, and when to seek medical advice. She covers constipation, bloating, diarrhoea, flatulence and heartburn.
The food intolerance section if the book is oh so useful. As a GP having a resource available you can sign post patient to to guide them through safely and effectively investigating whether they have a good intolerance to avoid unnecessary restriction is great. Megan goes through her 3R method, again using clear flow diagrams for each step. She explains the importance of keeping a gut diary to first identify culprits and the significant flaws of marketed IgG ‘intolerance tests’.
There is a whole section on IBS. This offers real-world, realistic and practical advice, including her ‘FODMAP lite’ approach. Again this is super useful to signpost patients to, before or whilst waiting a dietitian review to consider full FODMAP diet.
Unsurprisingly I loved the section on how lifestyle measures can improve gut health; exercise, stress management and a specific gut yoga sequence .
Being a keen advocate of the pelvic floor, needless to say we now have a poop squatting stool in our bathroom to guide correct pooping positions – I got ours on amazon and can you get them cheaply, you’ll never look back .
She also has a picture-guide for a bowel massage you can do to help move things along, release trapped wind and sooth your gut.
The last section of the book is a whole host of recipes and guide through an introduction to fermenting.
Interwoven thought the book are clinical anecdotes which brings gut health stories and the principles Megan is talking about to life.
Throughout the book are assessment which the reader can complete online at Megan’s website which helps provide insight into where might be best to focus your attention to improve your gut health.
This book is so informative, it’s an amazing resource for anyone with an interest in their gut health.