Nutrition for Performance · Volume 58
Gut Health Without the Hype
Fibre, fermented foods and digestion, explained
The Happy Gut Handbook
Core edition
- Fibre and fermented foods made simple
- Ease bloating with practical steps
- Know which symptoms need a doctor
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About this book
Bloating, acidity, constipation, irregular digestion — gut problems are among the most common complaints in India. At the same time, "gut health" has become a marketing goldmine of probiotics, detox teas and expensive tests.
This book separates science from hype. It explains how digestion and the gut microbiome work, why fibre and diverse plant foods matter, what fermented Indian foods (dahi, idli, dosa, kanji) can and can't do, how to ease common problems such as bloating, acidity and constipation, how exercise and stress affect your gut, and which symptoms need a doctor rather than a supplement.
A practical, evidence-based guide to a happier gut — using everyday Indian food.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 24 chapters
- 01The Gut, Explained
- 02The Microbiome
- 03Fibre
- 04Plant Diversity
- 05Fermented Foods
- 06Probiotics and Prebiotics
- 07Bloating
- 08Acidity and Reflux
- 09Constipation
- 10Diarrhoea and Food Safety
- 11IBS
- 12Lactose Intolerance and Gluten
- 13Traditional Digestive Spices
- 14Gut Health Through Life
- 15Water and Hydration
- 16Exercise and Your Gut
- 17Stress, Sleep and the Gut
- 18Antibiotics and Your Gut
- 19Gut Hype to Ignore
- 20A Gut-Friendly Indian Day
- 21Stories
- 22Questions People Ask
- 23Your Gut Health Tracker
- 24Glossary
Read the introduction
Chapter 1
The Gut, Explained
Your digestive tract runs from mouth to anus — roughly 9 metres of specialised tubing that breaks down food, absorbs nutrients and water, protects you from harmful organisms, and removes waste.
The gut–brain connection
The gut has its own extensive network of nerves and communicates constantly with the brain through nerves, hormones and immune signals. This helps explain why stress can cause "butterflies", diarrhoea or constipation — and why gut problems can affect mood.
The Microbiome
Your large intestine is home to trillions of bacteria, along with other microbes. Together they're called the gut microbiome.
What gut microbes do
• Ferment dietary fibre into short-chain fatty acids, which nourish the cells lining the colon and may have wider benefits.
• Help train and regulate the immune system.
• Produce some vitamins (such as vitamin K and some B vitamins).
• Compete with harmful organisms.
What we know — and don't
Most of what helps your microbiome is boringly simple: eat more fibre and more types of plant foods, move regularly, sleep well, and avoid unnecessary antibiotics.
The book continues for 62 pages across 24 chapters.
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Diabetes & Heart Health Pack
Exercise and food as medicine
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The Nutrition for Performance Collection
Eat for results, the Indian way
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