Supercharge Your Gut: Supercharged Food

Author(s): Lee Holmes

Diet & Nutrition

With news outlets predicting that gut health is going to be a trend for another year coming (searches on Pinterest alone are up by 251%), it has become clear that just as we brush our teeth and hop in the shower, looking after our gut needs to be a part of our daily routine. Lee Holmes' new book Supercharge Your Gut is the first book to show how supercharging your gut two days of the week can contribute to overall improved health that will impact everything from your immune system and hormone levels, to weight and sleep. In the first part of the book, Lee explains how her plan is not a quick-fix but a long-term, flexible way of looking after your microbiota as your gut can fluctuate due to external factors, whether it be stress at work, a mad food-binge over the weekend, or lack of sleep. Starting with an inside look at the gut, Lee explains how it works and what it needs to function at its best, as well as helping the reader to identify whether external symptoms are actually signs of poor gut health. Packed full of support and advice, including how to reduce bloating, boost colon health and how to cook for the family, Lee also provides answers and recipes for SIBO, histamine intolerance and FODMAPS, alongside tips on how to identify trigger foods, the best ingredients to support the gut lining and prebiotic favourites. The second half of the book takes you on to Lee's to-die-for recipes, that have a great reputation for the reason of being utterly delicious. Designed to give your gut a break from hard-to-digest foods (allowing for the reparation of the gut lining, lowering inflammation and for healthy microflora to flourish) recipes range from drinks and nourishing breakfasts to gut-friendly mains and desserts. Start your morning with a mocha and banana smoothie bowl and turmeric scrambled eggs; gut graze on almond and buckwheat crackers and salmon pate; dip your spoon into apple and fennel soup for lunch; dine on ginger-seared tuna with avocado, pea and mint smash or chocolate chilli beef; wow your friends with Lee's Sunday braised beef ribs with lemongrass and tamarind; and enjoy desserts with benefits from raspberry peppermint bark and coconut and mango panna cotta. A refreshing remedy to our fast-paced, ultra-hectic modern diet and lifestyle, Supercharge Your Gut is the ultimate how-to manual for fixing your gut for the long-term.


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Lee Holmes holds an Advanced Certificate in Food and Nutrition and is a certified holistic health coach (IIN), yoga teacher, wholefoods chef and bestselling author of the Supercharged Food series, which includes Eat Your Way To Good Health; Eat Yourself Beautiful; Eat Clean, Green and Vegetarian; Heal Your Gut; Supercharged Food for Kids; and Fast Your Way to Wellness. She is a columnist for Wellbeing and Naturally magazines, and is the Lifestyle Food Channel's Healthy Eating Expert. Her articles have appeared in The Times and The Daily Express in the UK, and in the USA in The Huffington Post, mindbodygreen and Food Matters. Find Lee at her award-winning blog,

1.     About me
2.     Supercharge your gut
3.     The inside story
·          The secret life of the gut
·          The ages and stages of gut health
·          The multicultural gut
·          Nurturing the rainforest within
4.     The connected gut
·          Two brains one body
·          Weight, is it my gut?
·          Hormones and gut health
·          Thyroid and digestive health
·          Three ways to support your thyroid
·          The gut and sleep
5.     The cleansed gut
·          Colon care
·          Foods to boost colon health
6.     The supported gut
·          How to identify what your gut is telling you
·          What floats your bloat?
·          Flat belly foods
·          Where do FODMAPS fit in?
·          What if I'm vegetarian?
·          Understanding SIBO
·          Could it be histamine intolerance?
·          Dealing with flare ups
·          The GUTHEALS approach
7.     The well-fed gut
·          Eating for digestibility
·          How to identify trigger foods
·          Five cart-worthy ingredients to support the gut lining
·          The importance of fibre
·          Prebiotics and probiotics what's the difference?
·          Six prebiotic favourites
·          Resistant starch friend or foe?
·          Replenishing your microbiome with food
·          Three gut healing ingredients, and how to use them
·          Do I need digestive enzymes?
8.     The balanced gut
·          Being behind the wheel
·          The stress response
·          How to apply the breaks
·          The slow food movement
·          Eating consciously
9.     The social gut
·          Making it work with a family
·          Getting by socially
10.   The Supercharged Gut kitchen
·          Kitchen must haves
·          The five steps to building a healthy soup, smoothie or slurpee
11.   The Supercharge Your Gut maintenance plan
·          Why the maintenance program works!
·          How to heal your gut layer by layer
·          Day one- a workday
·          Day two- weekend or day off
·          Plan for maximum healing
·          Personal action plan
12.   Recipes
13.   Drinks
·          Non-moo milks
·          Belly warmers
·          Brewable plants, herbs and spices
·          Pre-digestives
·          Soothers, smoothies and slurpees
14.   Breakfast
·          Smoothie bowls and Jars
·          Nourishing breakfasts
·          Amaze bowls
·          Weekend treats
15.   Gut grazers
·          Belly broths
·          Super bowls, bakes and mashes
·          Soup it up
·          Slow food
·          Crocks, clay pots and casseroles
·          Low FODMAP favourites
·          Low histamine heroes
·          Superstar SIBOs
·          Culture club
·          Desserts with benefits

General Fields

  • : 9781760631079
  • : Murdoch Books Pty Limited
  • : Murdoch Books
  • : December 2017
  • : 230mm X 170mm
  • : Australia
  • : February 2018
  • : books

Special Fields

  • : Lee Holmes
  • : Paperback
  • : 2018
  • : English