Cara Wheatley-McGrain - Calm Your Gut

[Calm Your Gut] brings us back into connection with one of our most sacred events eating food. This is one of the most powerful experiences in our day as, well beyond the simple provision of nutrients, the foods we choose to consume gift us an intense array of information that influences not only our metabolism and that of our gut microbes, but the expression of our DNA as well. Its time we embrace the profound nature of this seemingly mundane event and [this book] serves as your guide.

Dr David Perlmutter, #1 New York Times bestselling author of Grain Brain and Brain Wash

Cara Wheatley-McGrain puts the heart into the science of the human microbiome. Warm, helpful, comprehensible, practical and scientifically accurate, I would recommend this book to anyone who wants a wise and resourceful companion on their journey to true gut health.

Shann Nix Jones, Director of Chuckling Goat and bestselling author of The Kefir Solution

[Calm Your Gut] will transform the gut of anyone who reads it. Its a refreshing take on being compassionate and loving your gut so much that your life and gut change naturally and organically. This book is just as fascinating as our digestive system! I recommend this book to anyone who struggles with gut issues including bloating, IBS, IBD, Crohns disease, and even acne and psoriasis. If you want to become the architect of your own gut and health you will be glad you spent the time reading this book!

Liana Werner-Gray, nutritionist and bestselling author of The Earth Diet

A fascinating and insightful book. Cara not only teaches us why gut health is so vitally important for mental and physical health, but she compassionately guides us through a diverse range of helpful strategies for improving our gut health and inspires us to take control of our health.

David R. Hamilton PhD, author of How Your Mind Can Heal Your Body

A healthy gut is not only the foundation of our physical health; it is also critical to our mental and emotional health. Equally, to heal our gut we cant just work with the physical aspects, we also have to work with our mind and emotions. Cara Wheatley-McGrain offers a practical and inspiring approach to gut healing on each of these levels, rooted in her own lived experience.

Alex Howard, Founder & Chairman of The Optimum Health Clinic and author of Decode Your Fatigue

Never before have I encountered a book on gut health that feels like a warm hug. In these sterile living conditions, knowledge of ways to boost our gut health is vital and [Calm Your Gut] manages to empower us with such heart and deep authenticity. Caras lived experience cultivates a real sense of understanding, and I love the relatable and practical nature of her soothing suggestions. This is a welcome new approach to gut health, anchored in compassion, self-insight and real holistic health. So refreshing.

Suzy Reading, psychologist and author of Self-care for Tough Times

Cara has a wonderful style and brings what is perhaps our most underrated organ the gut to life. She has lovingly joined together personal experience, scientific research and expert advice, all embedded in compassion, to develop your must-have handbook for all things wellbeing.

Dr Jenna Macciochi, author of Immunity: The Science of Staying Well

Published in the United Kingdom by:
Hay House UK Ltd, The Sixth Floor, Watson House,
54 Baker Street, London W1U 7BU
Tel: +44 (0)20 3927 7290; Fax: +44 (0)20 3927 7291; www.hayhouse.co.uk

Published in the United States of America by:
Hay House Inc., PO Box 5100, Carlsbad, CA 92018-5100
Tel: (1) 760 431 7695 or (800) 654 5126
Fax: (1) 760 431 6948 or (800) 650 5115; www.hayhouse.com

Published in Australia by:
Hay House Australia Pty Ltd, 18/36 Ralph St, Alexandria NSW 2015
Tel: (61) 2 9669 4299; Fax: (61) 2 9669 4144; www.hayhouse.com.au

Published in India by:
Hay House Publishers India, Muskaan Complex,
Plot No.3, B-2, Vasant Kunj, New Delhi 110 070
Tel: (91) 11 4176 1620; Fax: (91) 11 4176 1630; www.hayhouse.co.in

Text Cara Wheatley-McGrain, 2022

The moral rights of the author have been asserted.

All rights reserved. No part of this book may be reproduced by any mechanical, photographic or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted or otherwise be copied for public or private use, other than for fair use as brief quotations embodied in articles and reviews, without prior written permission of the publisher.

The information given in this book should not be treated as a substitute for professional medical advice; always consult a medical practitioner. Any use of information in this book is at the readers discretion and risk. Neither the author nor the publisher can be held responsible for any loss, claim or damage arising out of the use, or misuse, of the suggestions made, the failure to take medical advice or for any material on third-party websites.

A catalogue record for this book is available from the British Library.

Tradepaper ISBN: 978-1-78817-814-3
E-book ISBN: 978-1-78817-582-1
Audiobook ISBN: 978-1-78817-610-1

Interior illustrations: : Jade Ho Design; all other illustrations: Kari Brownlie

To my mum, Gerardine, you embody compassion in all you do.

To my husband, David, for your strength and kindness.

And to each and every gorgeous gut in the world yes, I mean yours too!

Hey there. Dont skip this bit. I know youre tempted. Thats you all over, rushing through to get to the main event. I want you to take a moment to understand the healing journey we are about to embark on. You wont need to acquire a whole new skill set or lots of facts. Oh yes, in , there will be some new knowledge, but otherwise, its more about taking stock, slowing right down and letting go of some stuff. To create a space to assimilate where you and your gut are right now and how to calm and heal.

I did my assimilating when my life veered off course in my twenties when I ended up in the hospital about to lose my colon. Well, that doesnt happen to everyone every day. Except it does happen to someone, somewhere every day. I now know a lot about the gut and even more about the lifestyle changes to keep my dear gut calm and healthy.

I hope youre reading this because you care about your gut and want to sort it out. Although, to be honest, Im not going to tell you how to sort it out or fix it. No, Im going to tell you how to love it. How to love your gut so much that you learn to calm your gut naturally and organically. Those changes might happen slowly, but they will happen as sure as night turns to day. Because when you know just how to love and calm your unique gut and I mean in a deep, gut-loving, wholesome way it will change your life.

So, I wish you and your gut a big hug on the journey because, honestly, Ive thought a lot about your gut. Yes, I really have. I thought about nothing else except your gut as I wrote this book: what it might need to know and what it might want to share with you.

In creating calm gut health, we will explore the 4Gs: gut knowledge, gut compassion, gut healing and gut integrity. The 4Gs are not linear. Rather these four elements interweave to support you to live an authentic gut-led life.