7 Books That Will Help You Heal Your Gut, Eat Without Anxiety & Feel Great

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Spirit Junkies are always asking me what I’m reading, and now I want to share some of my favorite books! I’ve been working on healing my gut and have been obsessed with books related to health, food and cooking. (If you follow me on Instagram, you know all about the Gabby cooking show…)

gabby bernstein cooking|heal your gut booksLike many people, I have a complicated history with food and eating. But I’m happy to say that I have healed my relationship to food and found incredible freedom as a result! One of the biggest changes I made was to quit sugar. I have lots of blogs and videos on this topic. I suggest you check out this blog for some of my best spiritual and practical tips for staying off sugar. I also offer spiritual tips for mindful, anxiety-free eating in this Thanksgiving blog. These tips aren’t just for the holidays. Use them anytime you sit down to eat, attend a party or are in a situation where your food issues might pop up.

Our bodies are dynamic and always changing, and new challenges with our health crop up in different phases in our life. Therefore, I believe it’s important to actively maintain a healthy spiritual relationship to food as well as an awareness of our bodies and what best nourishes them. That’s why I’m sharing seven books that have guided my own healing and are helping me become stronger, healthier and happier every day.

Tweet: You can create a healthy spiritual relationship to food and yourself! Check out 7 books to help heal your body, mind and spirit. @gabbybernstein #SpiritJunkie #FinallyFull

These books are by some of my favorite doctors and wellness experts, and they offer different philosophies and approaches. I encourage you to check them out for yourself. One may resonate with you more than others and that’s totally cool! I offer these up because they have helped me heal my body, mind and spirit and I hope they serve you, too.

I’m so passionate about helping people heal their relationships to food and their bodies that I have a whole digital course dedicated to it: Finally Full. However your food issues come up in your life, and even if they seem to be running your life at times, you CAN create a healthy spiritual relationship to food and yourself! This is a self-paced course that is 100% online, so you can take it from anywhere.

And now… here are seven of my favorite books that will help you heal your mind, body and spirit from the inside out!

Food: What the Heck Should I Eat?
By Dr. Mark Hyman

food what the heck should i eat mark hyman|heal your gut booksIt can be hard to figure out what to eat to stay healthy because there are so many food trends, mixed messages and confusing news stories out there. That’s why I really like Dr. Mark Hyman’s new book, Food: What the Heck Should I Eat? In this book, Mark demystifies healthy eating, exposes how the food industry works and offers up a simple and sustainable plan for eating well. Mark is the director of the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center and chairman of the board of the Institute for Functional Medicine.

One thing I really like about this book is that it’s really straightforward and no-nonsense. If you’re always confused about what to eat and get hung up on fads and trends, this book will help you chill out about eating!

I recently talked to Mark about the book and asked him a couple of questions that had been on my mind recently.

Here’s a short Q&A…

Gabby: There’s so much conflicting advice out there and studies to support every claim. Can you share some perspective on how people can relax and eat in a way that makes them feel good physically, mentally and emotionally?

Dr. Hyman: This is a big challenge. I see patients who have jumped from diet to diet in pursuit of the healthiest option available. Some may call this orthorexia (obsessive pursuit of a healthy diet), and you might have guessed it, but this obsession does not lead to a vibrant human being. Stress over every bite we take can actually fuel illness. That’s why it’s important to focus on eating real, whole food. Eat the food that God made and leave the food that man made. When I tell my patients this, they automatically feel better and understand what it means to eat a healthy diet. Avocados, tomatoes and broccoli are foods that don’t need a nutrition label. If your food has a bunch of unidentifiable ingredients on the label, skip it. Eating well is as simple as that.

mark hyman md|heal your gut books

Gabby: Can you share a bit about what needs to change with the food industry and government? What can we do in our everyday lives?

Dr. Hyman: The chronic disease epidemic is not an accident. The food industry is hijacking our taste buds, our brain chemistry, our metabolism and waistlines with biologically addictive food made cheap and readily available on every corner in America (and increasingly the world) especially our school cafeterias, fast food restaurants, and our grocery stores.

We need to advocate for policy change such as decentralizing seed production, transparency in food labeling (including GMOs), reducing antibiotic and hormone use, and ending subsidies that enrich the agribusiness and subvert small and medium farms that produce real food. We need dietary guidelines that reflect science, not lobbying dollars. We also need to bring more education into schools about what constitutes proper nutrition. We need to support regenerative agriculture and farming practices that restore soil and water and don’t drive climate change and environmental degradation.

The way you can help with this is to vote with your dollar. When you purchase organic or local or grass-fed or pasture raised, you are voting for a healthier planet and for health for you, your family and community.

Gabby: Eating is one part of the health equation. Does your book address sleep, stress management or any other elements of health and well-being?

mark hyman feel good wheel|heal your gut booksDr. Hyman: This book is all about food, but there are so many other components to feeling good. I incorporate all of these in something called the Feel Good Wheel. There are 8 parts to feeling good: nutrition, exercise and movement, purpose, mindset and practice, community, spirit, emotional health, and relationships. These are all very important, especially community. I’ve seen firsthand just how powerful community can be when it comes to moving toward your best health. Getting healthy is a team sport, so find your best team.


Body Belief: How to Heal Autoimmune Diseases, Radically Shift Your Health, and Learn to Love Your Body More
By Aimee Raupp

body belief aimee raupp|heal your gut booksAimee is an acupuncturist, herbalist and Spirit Junkie Masterclass alum! Her new book is called Body Belief. She wrote it in response to rising levels of autoimmune diseases among women — over the past 40 years, the incidence of autoimmunity has tripled, affecting women 75% more than men. (Autoimmune disease occurs when the body begins attacking what was once considered normal, healthy tissue. Some common ones are Hashimoto’s Thyroiditis, celiac sprue, rheumatoid arthritis, endometriosis, lupus and Crohn’s disease.)

Here’s what Aimee says:

The basic premise of Body Belief is that true healing can happen when we reconnect to our body and begin to live in sync with it again. When we reconnect we can start to hear the conversation that is going on in the privacy of our own mind. When this awareness occurs, we can shift our body beliefs and form a kinder and more compassionate relationship with ourselves and set the stage for radical healing.

Having more loving, kind and positive thoughts release neurochemicals in your brain (like serotonin and oxytocin) that actually promote cellular thriving and are curative.

Aimee and I got together for an awesome Facebook Live talk recently! Check it out:

 

Thin from Within: The Go with Your Gut Way to Lose Weight
By Robyn Youkilis

thin from within robyn youkilis|heal your gut booksI’m passionate about gut health, and my dear friend Robyn is one of my gut guru! Her new book, Thin from Within, helps you reset your gut with a three-day plan, heal digestive issues, quit diets and make intuitive food choices that are right for your body.

Here’s what Robyn says:

A healthy gut better absorbs nutrients from the food you are eating. You might be eating nutritious, whole foods most of the time, but still feel foggy, uninspired and generally “less than” your brightest self. Why? Because if your gut isn’t in tip-top shape, it’s not properly absorbing all the vitamins and nutrients from your food, which means your cells don’t have the fuel they need to do their jobs.

When your gut is healthy, you’re energized after meals and you feel focused, happy and satisfied. A healthy gut knows what you need to feel your best. When you learn to listen to your unique body, it will lead you to exactly the foods, workouts and life choices that are best for you in each moment. This isn’t something a diet will accomplish for you. You must go deeper and connect to your intuition. When your gut is healthy, those intuitive messages are much clearer and stronger.

 

Crazy Sexy Kitchen: 150 Plant-Empowered Recipes to Ignite a Mouthwatering Revolution
By Kris Carr

crazy sexy kitchen kris carr chad sarno|heal your gut booksKris Carr is one of my best friends and a true wellness warrior! In her book Crazy Sexy Kitchen, she teams up with chef Chad Sarno to create 150 amazing vegan recipes. These are super accessible recipes that anyone can make. If you’re not a vegetarian or vegan you might be surprised by what you find! Kris offers up vegan versions of many classics like chili, French toast and even crab cake.

If you’re skeptical about eating plant-based or don’t know much about it, Crazy Sexy Kitchen also includes tons of educational information that debunks myths and clearly answers some of the biggest questions about eating vegan (like “Where will I get my protein?”). She shows you what to stock in your kitchen and includes quick meals, soy-free recipes, gluten-free recipes and more.

You can check out some recipes from Crazy Sexy Kitchen free on Kris’s blog, like the Bean Chili, Kale Salad and Wild Mushroom, Ginger and Minted Brussels Sprouts Pho.

For more on Crazy Sexy Kitchen, check out the video interview I did with Kris when the cookbook first came out!

 

The Adrenal Thyroid Revolution: A Proven 4-Week Program to Rescue Your Metabolism, Hormones, Mind & Mood
By Dr. Aviva Romm

adrenal thyroid revolution aviva romm|heal your gut booksAviva is an amazing doctor, herbalist and midwife. Her newest book is The Adrenal Thyroid Revolution. In it she offers a 28-day program that transforms your metabolism, hormones and mood. I love Aviva’s approach because she combines hard science with traditional wisdom about health and wellness. She is a guru when it comes to self-care and managing stress!

Here’s what Aviva says:

Think of the adrenals as controlling all things “survival”-oriented in our entire body: our immune system, inflammation and making sure we spend our energy wisely rather than burning ourselves out. The most important path to healing the adrenals and thyroid is to heal the whole stress response system, starting in the brain. Having too much on our plates and not sleeping enough are the two biggest factors that trigger most of us into chronic survival mode. Learning to “do less to do more,” as I say in my book, and making regular time daily for meditation, are critical. Time in nature, hot baths, any form of relaxing self-care starts to reset this system to get you out of survival mode.

Herbs and nutrients also play a powerful role in healing the stress response system. Adaptogens are my go-to. I’ve been using them as an MD-herbalist for over 30 years and they continue to blow my mind. Ashwagandha to me is the queen of adaptogens because she’s gentle, soothing and can even help you get better sleep, while gently restarting immunity, clearing brain fog and reducing inflammation. Reishi mushroom is the king: strong but gentle, he is deeply healing for immunity and inflammation, while nourishing the adrenal stress response back to balance.

Speaking of supplements… I talked to Aviva during her book launch and asked her what other supplements she recommends to patients.

Check out this clip for her answer:

 

The Body Ecology Diet: Recovering Your Health and Rebuilding Your Immunity
By Donna Gates with Linda Schatz

body ecology diet donna gates|heal your gut booksIn The Body Ecology Diet, Donna Gates opened my eyes to what she calls “the hidden invader,” aka systemic fungal/yeast infections. If you’re experiencing discomfort, fatigue or other symptoms that won’t go away, an imbalance in your internal ecosystem might be the reason. In this book, Donna offers up a step-by-step way to heal your body’s ecosystem by shifting the way you eat.

To give you some sense of how important gut microbes are, think about this: The human body contains 10 times more microbial cells than human cells, and there are 150 times more microbial genes than human genes. Donna calls them “tiny miracle workers.”

Here’s what Donna says about the inner ecosystem:
“A healthy inner ecosystem is connected to everything: brain and gut and immune system development early in life, resistance to infection, dental health, metabolism and even your circadian rhythm. You can keep your gut in the best health with diet and by minimizing stress, which greatly affects digestion. It’s also important to chew your food thoroughly and follow the Body Ecology Principle of 80/20 to stop eating when you’re 80% full.”

She says, “The best diet is a high-fiber diet with 80% vegetables that include, root vegetables, leafy greens, other non-starchy vegetables, ocean vegetables and fermented veggies. Fermented foods bring in a daily stream of microbes to keep that inner intestinal balance nature intended and requires.”

How to Be Well: The 6 Keys to a Happy and Healthy Life
By Dr. Frank Lipman

how to be well frank lipman|heal your gut booksOne of my favorite doctors, Frank Lipman, shares his formula for lifelong vitality in his new book, How to Be Well (published April 3rd)! He explains it using what he calls the Good Medicine Mandala. The Good Medicine Mandala is illustrated by a circular system of six rings and contains more than 100 simple steps to what really works to improve and strengthen your resilience, functioning and overall health.

Frank is a true pioneer in functional and integrative medicine! He’s the founder and director of Eleven Eleven Wellness Center and has helped thousands of patients heal and change their lives with “good medicine,” which combines modern medicine with the best of alternative and complementary medicines, and integrates essential elements from Chinese and functional medicine as well as nutrition, acupuncture, meditation, yoga and more.

Here’s a short Q&A:

What is the Good Medicine Mandala?
For the book, I created my “new map for a new era of medicine” around a unique organizing structure: The Good Medicine Mandala. A mandala is a symbol used in many wisdom traditions of the world. Almost always a circle, it represents wholeness, potential, and the infinite. It represents the unknowable and the eternal and suggests a cosmos or even a universe; it depicts continuity — one ending is another beginning — and captures the wheel-like turning of time, seasons, and of course, our own human life.

As such, it is used as a tool for establishing sacred practice, especially in Eastern traditions. They deploy it in practices of meditation as a focal point of contemplation to help you gain awareness of the totality of your Self—from the rudest physical aspect of your human body to the immeasurable and expansive nature of your spirit. At its most fundamental level, the mandala is a symbol that restores order.

frank lipman good medicine mandala|heal your gut booksThe Good Medicine Mandala is a circular system in which you, not a doctor or any other authority figure, stands at the center. It is an antidote to old-school linear thinking (which often, just boxes you in). Six rings surround you, representing the six spheres of life that, as an integrative physician trained in modalities of East and West, I know to be the pillars of long-lasting health. When you restore and/or optimize all these spheres, you lead the pack in terms of your standard of health and enjoyment of life.

Each of the six rings contains the blueprints for an abundance of small actions you can take, beginning right now, to improve and strengthen your resilience and functioning. In an echo of a traditional mandala, the Six Rings of Good Medicine ripple outward from the most material aspect of health — the food we eat — to the most subtle one: our sense of connection to the world at large. The Six Rings are:

  • How to Eat Well – mastering the very building blocks of life: food
  • How to Sleep Well – re-prioritizing and restoring one of your most fundamental needs
  • How to Move Well – supporting the body to move in all the ways that nature intended
  • How to Protect Well – mitigating and preventing the invisible assaults of everyday toxins
  • How to Unwind Well – consciously switching off to allow for complete mental and physiological reprieve
  • How to Connect Well – awakening and enhancing a sense of belonging and meaning.

Within each ring, you will find the instructions for the essential habits, routines, and tactics that boost resilience and improve functioning. These are universal by design. The way you use them however, is personalized. You can navigate through these rings in several ways, depending on your personality and your individual preference for changes—deep and focused, or gradual and gentle.

You emphasize that you as the patient are your best doctor. What do you mean by this?
In my role of health guide, I want nothing more than for each person to gain greater and greater awareness of themselves on every level, from what makes them tick and what makes them sick to what their passions and purpose are; what they want to express in their lifetime, and what makes them most fulfilled.

That is why the center of the mandala is YOU. The whole purpose of the How to Be Well exercise is ultimately to wake up to the awareness of who and what you are. From that place, you discover the confidence to live your way, the courage to make choices that serve you best, and the compassion to be kind to yourself on the way — a compassion that inevitably ripples outwards to others.

After years of practice I’ve realized there is no one “right” way to be well. A doctor or wellness authority can offer their best assessment of the diet, the routine, the lifestyle, and the mindset they think will help you best; but you interpret the information and express it in a print-out that is unique to you. Ultimately there is only your way.

Spirit Junkies, have you read any of these books? What books have transformed your relationship to food or your body? Leave a comment and let me know!

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34 COMMENTS

  1. Hi Gabby,

    The link in your email is wrong. I found your blog post all the same but I thought you might want to have a redirect set 😉

    Have a miraculous day!

  2. Thank you Gabby for this book list! A great overview for mind body and spirit. As a Naturopathic Doctor I see how food can transform a person on a mind and body level. Food is not only nutrients, it is also energetic information. When we clear the deck to create a balanced perception of how to nourish ourselves, we build a really strong foundation for vitality and wellbeing. Many of these titles I use everyday. They are a cornerstone to health and healing.

  3. The book Ballet Beautiful by Mary Helen Bowers has influenced me a lot. Louise Hay’s books and her sayingvif it grows eat it. The Dancers’ Body Book by Allegra Kent.

    The dancers body book is from the 80s but for me it works and I like Mary Helen’s approach.

    I mainly listen to my body, if something doesn’t feel good after I ate it then I don’t repeat it, I have ibs so it is hard to find the right mix, I am still working on it. Right now I like acai bowls made with bananas acai frozen and mixed berries and eggs toast and cheese.

    I also liked the book the Earth Diet by Liana Werner-Gray

  4. Love these and can’t wait to check them out! I have found a lot of healing on my food journey through Intuitive Eating (Evelyn Tribole/Elyse Resch). “Eat when you’re hungry….” what is this blasphemy? You mean, I don’t have to starve myself as I wait for my next meal? I needed that permission and I needed simplicity, as my mind had been plagued by all of this diet talk that just manifested into this toxic relationship with food. The principles are easy to follow and I feel it addresses the psychological aspect of eating really well. Total game changer, you won’t find anyone anywhere that completey agrees on what “clean” eating even is. Eat what you love!!! Thanks for the share. 🙂

  5. Hi Gabby,

    Thanks for the great blog Gabbt. So many of us with gut concerns are wondering what can we eat? I have dealt with chronic intense acid reflux, and there is one doctor that recommends that sugar, wheat, lactose, and fiber are the worst culprits. I know most health advisors suggest more fiber, but for those of us with sensitive guts, we must beware. Wondering if anyone has any thoughts on raw vs cooked veggies? Are raw a bit hard on our system to digest?

    Thanks again,
    SHB

    1. You are most likely HCL deficient. Sounds like you aren’t producing enough HYdrochloric acid (happens as we age) to digest your proteins. So your food is fermenting in your stomach and causing that back up symptom (acid reflux). For immediate replief, simply sip on 8oz of water mixed with 1 tbsp of apple cider vinegar. For the bigger picture and long term, you will need to consider supplementing with hydrochloric acid at Mealtime. You should feel results with this protocol. Best of luck – Kim 🙂

    2. SHB,I have ulcerative colitis (similar to chrohn’s disease) and I agree with your doctor fiber creates flare ups for me. I have been on a combination of the specific carbohydrate diet (scd)and the paleo diet. Eating this way has put my symptoms in remission 🙂

    3. I had the same issue. When I started living by Ayurveda as opposed to just reading about, I switched to cooked vegetables over raw and the results were awesome.

    4. I had a plethora of digestive issues a few years ago. My naturopath suggested I get a food sensitivity test, which was a blood draw and we tested for IGA and IGG sensitivities. I believe whole heartedly that each persons body chemistry determines their “best” diet. I work in a wellness clinic and see day after day the results people are getting from this test. The diet for YOU is what will work, and eliminating the foods that YOUR body does not tolerate is the only way you’ll know how to properly heal yourself. Dairy and eggs are by a landslide the two standout culprits, and by completely eliminating whatever proteins cause you issues brings the gut, inflammation (this is a long list of ailments) back into balance.

  6. Thank you for this! I’ve been struggling with autoimmune disorders and was wondering about your food tips for some time. I feel like i get really close and have mini break throughs only to swing back into my dysfunctional patterns. Thank you! Much love – Kara

  7. Thanks Gabby!! I have read a few of these and I’m a HUGE fan of The Body Ecology Program. I spent a week studying with Donna in 2005 and as a Body Ecologist I have the great pleasure of educating and supporting others around this program!! I am SO grateful to have witnessed AMAZING personal and professional results from this program. Once I discovered I had celiac disease removing gluten wasn’t enough to heal my damaged gut tissue. THIS program is what healed me and then supported me in FINALLY obtaining and sustaining a pregnancy! And I’m pleased to share that I’m very close to realizing one of my Intentions I set in last summer’s Spirit Junkie course. I will be taking my Cultured/Fermented Food Body Ecology classes that I have taught in person for years and offering it as my first online offering!! I’m SO excited to help others realize the incredible healing benefits that lie within each of us!!!

  8. Hi Gabby! Great post! I haven’t read any of those. I’ll have to check the library 🙂
    I have all of Kimberly Snyder’s books. I love her philosophy! Nine years ago, her first book ‘The Beauty Detox Solution’ and one by Natalia Rose ‘The Raw Food detox diet’ completely changed how I thought about nourishing my body. I now have clear skin, excellent periods, and I am never bloated. I feel great 🙂

  9. I think anyone trying to treat SIBO should keep in mind that the condition is still very “new” in the sense that, although it has probably been around for hundreds of years, doctors and scientists have very little definitive information about it. The breath tests used to diagnose SIBO are by no means perfect, and the link between hydrogen/methane levels and symptomology is not as clear as many assume. Studies on healthy controls have shown that you can have high levels of hydrogen and methane in your breath and be perfectly asymptomatic; conversely, studies have also shown that you can have normal levels of hydrogen and methane in your breath and still experience gastrointestinal distress. As for the diet, many doctors now suspect that methanogens THRIVE on a high fat diet. In other words, people who are drastically restricting their carb intake may actually be doing more harm than good. Supplements, too, are difficult to recommend with confidence. The glycosaminoglycan in bone broth is thought to contribute to bacterial overgrowth, as are the sugars in kombucha. Other supposedly gut-healing ingredients like slippery elm and l-glutamine can have harmful effects depending on your genetic makeup (think methylation and the MTHFR gene mutation). To make a long story short, diagnosing yourself with a medical condition is dangerous, but so is taking other people’s opinions (even well-intentioned naturopaths) as scripture, ESPECIALLY with a condition as “new” as SIBO. The fact of the matter is that we need a LOT more research before we can start prescribing diets or supplements with absolute confidence. Five years down the line, our understanding and treatment of SIBO may be drastically different from what it is today. I would encourage anyone who suspects that they may have SIBO to partner with a capable gastroenterologist, and to think twice before embarking on any highly restrictive diets or supplement regimes. Sometimes these protocols are warranted, but often (especially done without medical supervision) they just tip the body further out of balance.

  10. Thanks for your six favourite books on the topic. I always come away from your blog inspired. Ive been taking apple cider vinegar twice a day in water. Is this a hero in the gut health area?

  11. Wow! lots of interesting books! I started reading Anthony William, his books Medical Medium and Life changing foods, and totally changed my diet to vegan and eating lots of fruits and vegetables and haven´t been sick once since I started in november, while everyone here has had flues, stomach bugs and fevers, colds… I was suprised his book wasn´t on your list? Its very spiritual and comforting book that I recommend to all my friends.

    1. Beautiful, thank you for sharing. I could have included many more books but don’t want to overwhelm! I will share more book roundups in the future. 🙂

  12. Thank you so much for this list Gabby! I have been working with so many different doctors over the last 5 years trying to fix my health issues and believe it all rests with me (and I continue to do my research). My intuition tells me my Hashimotos all started with my gut, yet no one has been able to provide a solution to my healing. I hope the answers I am looking for are here! You are a blessing and deeply appreciated!!! xoxox

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