Megan Rossi - Eat yourself healthy : an easy-to-digest guide to health and happiness from the inside out

Any references to writing in this book refer to the original printed version. Readers should write on a separate piece of paper in these instances.

In loving memory of my sister Justine, nephew Boyd, and grandma Ruth you inspire me every day. This book is for you.

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First published 2019

Text copyright Megan Rossi, 2019
Photography Emma Croman, 2019
Design and art direction by nic&lou

The moral right of the author has been asserted.

Cover images Emma Croman

Names and identifying details have been changed.
Any resemblance to actual persons is entirely coincidental.

Colour repro by ALTAimage Ltd

ISBN: 978-0-241-98454-3

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THE GUT. A simple yet powerful three-letter word and something I have come to think of as beautiful. Yes, I know what youre thinking, its where poop comes from, for crying out loud! I get it, I used to think the same, but by the time you get to the end of this book, Im going to have you talking about your gut with a new-found level of admiration and even a dash of excitement. So, let me introduce you

Say hello to what we nerdy scientists call your gut microbiota (GM). Im aware its not the sexiest of terms lets go with GM moving forward. This wonderful, complex and thriving community is made up of the trillions of microbes that call your intestine home. Your GM is incredibly powerful in fact, this newly appreciated organ is pretty much essential to whatever your health goal is. Its not only capable of thousands of functions, going well beyond what we could achieve on our own, but it has also been linked with successful weight management, improved fitness levels, healthier skin, boosted immunity and even our happiness.

What really blows my mind is that, unlike our genetic make-up, over which we have no control, we have the ability to shape our GM simply by how we treat it which means that a big part of our personal health is in our hands. However, as with all landmark scientific discoveries, there are those who will seek to take advantage of people looking for help by twisting the truth and promoting over-hyped, sham, gut-boosting products. But dont let this detract from the fact that the field of gut health is based on real science and has the potential to have a measurable impact on your health and happiness. In this book I want to create a safe place to learn about the gut thats all about keeping it real by sticking with the evidence.

The concept of gut health is really nothing new. You see, our GM is just one part of overall gut health. Other major aspects include its role in our immunity (70 per cent of immune cells live along the gut), as well as in digestion and the absorption of nutrients, which, if not working right, can lead to an array of nutrition deficiencies and negative health consequences. So, clearly, taking the time to understand and look after our gut is one of the best ways we can invest in our future.

There is a growing and frankly concerning trend towards generic, over-simplified, one-size-fits-all gut health recommendations. Im sure youve all heard it before: Eat more probiotics, Eat more fermented foods and on and on. These messages, although Im sure theyre mostly given with only good intentions, can actually do more harm than good. An example of this is the contradictory message that everyone should be eating more prebiotics if they want good gut health. My research, and research done by others, has clearly demonstrated that adding extra prebiotics into your diet can in fact trigger gut symptoms in around 1520 per cent of the population, particularly those with irritable bowel syndrome (IBS). Yes, of course increasing prebiotics in your diet can be good for you, but it really does depend on where you are on your gut-health journey.

How do you know whats right for you? In this book, well go through several assessments (just as I would in my clinic) to help you determine where your gut health is currently at and then, based on this, well explore a range of tools and strategies so that you can formulate your own evidence-based gut health action plan. All assessments in this book can be found on my website, .

I do need to prepare you, though: things are going to get real personal theres no hiding behind a generic meal plan here. This book is written in a way that I hope not only makes you fall in love with your gut (as I have with mine), but also helps you get the most out of it, whether its managing existing gut symptoms or maximizing your gut healths impact on other organs, such as your brain. Lets face it, its the same as most relationships: if you dont give it enough love and attention, things can turn pretty ugly.

My goal in writing this book is to give you a reference guide to your gut how it works, how to look after it, how to maximize its potential and, importantly, how to manage it with simple steps when its not functioning quite right. Using the right balance of science, anecdotes, practical strategies and tasty recipes, I will take you on a journey of discovery, leaving you with tangible take-home messages and a step-by-step action plan that will make a meaningful and measurable difference to your everyday life. The book will also equip you with the skills needed to separate the facts from the fiction without getting too sciencey on you promise.

Its time to get excited: your journey of self-discovery and gut love is about to begin!

This has to be the most common question I get asked, and its one I never give a simple yes or no answer to. Theres no single measure we can use to assess our gut health. However, with the right set of tools, you can get a pretty good idea of how healthy your gut is without having to step a foot outside your door. Head to www.TheGutHealthDoctor.com to complete your first assessment, then check back with this book.

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