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The Well-Fed Microbiome Cookbook: Vital Microbiome Diet Recipes to Repair and Renew the Body and Brain, by Kristina Campbell
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“Kristina Campbell has created an easy-to-follow roadmap that translates the exciting science on the microbiota into an actionable path to improve the state of your gut.” ―Justin Sonnenburg, PhD & Erica Sonnenberg, PhD, best-selling authors of The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health
If our digestive systems could talk, it’s likely that many of them would say, “help!” GI discomfort and weight gain occur when the hardworking microbes in the gut just aren’t getting what they need. In The Well-Fed Microbiome Cookbook, respected science writer and expert, Kristina Campbell, delivers creative, yet simple recipes that are good for the gut and taste great.
The Well-Fed Microbiome Cookbook offers variety and convenience for microbiome diet followers and their families by providing:
- More than 150 recipes for the microbiome diet, plus easy-to-follow instructions for family-friendly dining at breakfast, lunch and dinner
- A 2-phase meal plan to repair weakened digestive systems and revitalize a healthy microbiome diet
- Practical DIY fermentation techniques for enjoying microbiome-friendly ferments at home
- Detailed instructions for tracking your body’s reactions to food-specific sensitivities
- Dietary guidelines and lists of foods that nourish―or harm―your microbiome
Designed just as much for taste as for nutrition, The Well-Fed Microbiome Cookbook offers recipes such as: Banana Oat Pancakes, Kimchi Omelet, Curried Chicken Soup, Zucchini Rice Boats, Ginger Scallop Stir-fry, Oven-baked Crispy Chicken Wings, Chocolate Chia Pudding, and much more.
- Sales Rank: #70145 in Books
- Published on: 2016-07-19
- Released on: 2016-07-19
- Original language: English
- Dimensions: 9.20" h x .80" w x 7.50" l, .0 pounds
- Binding: Paperback
- 282 pages
Review
After more than 20 years with undiagnosed autoimmune my health was not in good shape. My first step was changing my diet, but it wasn’t until I started to attend to my microbiome that I noticed symptoms I’d dealt with for years completely disappear. The Well-Fed Microbiome Cookbook helps readers make the link between gut flora and health. Kristina’s practical advice, handy meal plans, and tasty recipes can help you balance your microbiome. If you have unexplained symptoms or lingering issues even in the wake of treatment for various health conditions, I highly recommend allowing Kristina Campbell to be your guide to building a healthier gut. ―Karen Frazier, Author of The Hashimoto's Cookbook & Action Plan
Kristina Campbell provides readers a simple, cost-effective, and delicious way to improve their health. And she does a fantastic job of keeping unwarranted “hype” out of this landmark book. The science is described in an easy to understand manner. I couldn’t put this book down as I read through the recipes and imagined them coming to fruition on my own dinner plate! This book should be in the personal library of anyone who wants to feed their microbiome for better health. ―Embriette R. Hyde, PhD, Project Manager for the American Gut Project and Assistant Project Scientist at the Rob Knight Lab at UC San Diego
The Well-Fed Microbiome Cookbook is based on sound science. It is a terrific and practical guide on how to feed your gut microbiome in order to take your health to the next level. This is not a diet manual but rather a do-it-yourself primary care preventive plan. It is complete with simple and delicious recipes for a healthy gut that will change your body, mind, and health. ―Dr. Jennifer Koslo, Registered Dietitian Nutritionist and author of The 21-Day Healthy Smoothie Plan
About the Author
Science writer Kristina Campbell specializes in communication about the gut microbiota. As a member of the Gut Microbiota for Health publishing team, she has interviewed dozens of experts on nutrition and the microbiome. A member of the Canadian Science Writers Association, Kristina is co-author of an upcoming academic textbook on nutrition and gut microbiota.
Justin Sonnenburg and Erica Sonnenburg, PhDs, founded and run the Sonnenburg lab in the Department of Microbiology and Immunology at the Stanford University School of Medicine. Justin Sonnenburg received an NIH Director's New Innovator Award in 2009, and Erica Sonnenburg studies the role of diet on the human intestinal microbiota. They are authors of The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health.
Most helpful customer reviews
25 of 25 people found the following review helpful.
Well-Researched, Practical Primer on How to Eat in order to Support Good Gut Health!
By Austin Durant
This book is for you if any of these are true!
- You're looking for a basic lesson in how our guts and the billions of good microbes that reside there work
- You are curious and have heard about the benefits of probiotics but haven't tried them yet
- You're constantly on the go with family commitments, but still want to feed your family in a healthy way that supports good "gut health"
- You have specific gastrointestinal issues and are looking for a long-term solution which focuses on restoring your gut flora (rather than a "quick fix" solution)
The book begins with a very accessible explanation of gut health and the human microbiome (the sum total of the microbial community in and around our body), aka the "gut flora". The author is a scientist but the information is understandable by anyone. Probiotics, prebiotics and the working of the human gut are all explained.
As a scientist, the author is careful not to make any claims beyond what is currently scientifically known. Admittedly, modern science is in the early stages of understanding how this newly discovered "organ" operates within the context of our body.
As a mom, she has made the advice, technique and recipes family- and budget-friendly.
The book provides common sense dietary guidelines on how to work with, restore, and feed your gut flora. She lays a foundation of how to change your habits in order to be most successful, with tips such as "go shopping once a week" and "shop the perimeter" of the supermarket. I think the phased approach for people suffering from ailments is wisely prescribed. The recipes are simple and made from ingredients found at any supermarket. I especially loved the section devoted entirely to fermenting your own foods at home.
The dietary disagreements I have with the author are minor. She advocates unfermented soy products like tofu, eschews saturated animal fats from pastured ruminants, and doesn't address the proper preparation of seeds and grains (soaking, sprouting or fermenting prior to cooking).
These few nitpicks certainly don't take away from the plan's overall usefulness. In fact, the author acknowledges that no two people are exactly the same, and nor should their diets be. She encourages substitutions based on allergies or other preferences.
The WFM cookbook is a wonderful addition to any kitchen bookshelf!
1 of 1 people found the following review helpful.
Tastes Great So Far
By Ginny Oliver
Unlike some.of the other reviwers, my current diet isn't far off from Campbell's recommendations. I purchased this book because after reading the Sonnenburgs' Good Gut (which this author also recommends if you want more of the science behind her suggestions), I was hungry (wink) for more recipes that focused on veggies, fiber, and fermentation.
Overall, I am very excited to try many of the recipes in this book. The breakfast section goes well beyond steel cut oats and occaional eggs (my usual), adding a few porridge grains that I have yet to try. There are a large number of fish and shellfish recipes, as the author builds off of a Mediterranean diet.
I cannot wait to try out some home fermentation; the directions seem clear, but are a divided between the kitchen tools and tips section and the recipe directions, making me glad I went back and read the rest of the book before trying to make the kefir.
My only big complaint is that there are fewer recipes featuring legumes than I had hoped. I am only doing phase 2, and when it comes to a protein source with lots of fiber and no TMAO, beans are hard to beat. Had the Quinoa and Roasted Vegetable Bowl for dinner, and it was perfect.
20 of 20 people found the following review helpful.
A wonderfully diverse selection of healthy recipes with whole foods
By Kassidy
Kristina offers full disclosure regarding the state of scientific research about the microbiome - she doesn't attempt to present her phases as cure-alls or substitutions for other therapies, which is refreshing. The information is well laid out and easy to read and comprehend, making it a great introduction to the subject of the health of one's gut.
You'll find seemingly benign vegetables and fruit on the 'avoid' lists, and I found myself VERY interested in what makes these foods less desirable than others. I think I would find it very difficult to follow a regimen if I don't know exactly WHY I shouldn't eat something that seems totally harmless, but I am stubborn and my curiosity demands to be satisfied, so perhaps this is only a minor personal qualm.
I've never even heard of chickpea miso nor did I know it was possible to make miso from chickpeas. I look forward to discovering this food in real-time. The recipes are great and the meal plans offer a LOT of diversity.
One of my issues is with her frequent use of olive to cook with - it is my understanding that olive oil is less stable in cooking and can become rancid quickly. The comment about limiting saturated fat also surprised me because I was under the impression that sat fats were in the clear after the whole "war on butter" was brought into plain view. There was mention of avoiding trans fats but I would have liked more emphasis on this.
I would have appreciate a small section on the importance of soaking beans, legumes and grains. While it does require extra preparation time and effort, I find it well worth it as it offers the dried goods an opportunity to soften and become more digestible.
All in all, this is a great recipe book that offers some information about gut health but lacks details about why specific foods are recommended and others are meant to be avoided (in Phase 1). I will definitely be using some of these recipes at home!
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