Cook for Your Gut Health
Quiet Your Gut, Boost Fiber, and Reduce Inflammation
COOKING / Health & Healing / General
Apr 06, 2021
7.94 x 9.69 x 0.83 in | 2.2 lb
America''s Test Kitchen
America's Test Kitchen
Cook with flavor and flair (and ease) with nutritious, high-fiber meals that promote gut health, including low-FODMAP recipes.
There’s good reason to eat with your gut in mind. A healthy gut optimizes digestion, but that’s not where it ends; it’s vital to helping us absorb nutrients, and plays a role in supporting our immunity and emotional health. We went to the kitchen to develop a collection of easy, satisfying ways to get in the vibrant vegetables, hearty grains, and optimal fiber that support the gut in meals like Eggs with Sweet Potato and Swiss Chard Hash, Miso-Ginger Soup with Halibut and Zucchini Noodles, and Turkey Meatballs with Lemony Wild Rice and Artichokes.
These ATK recipes find creative ways to forgo often-irritating alliums without forgoing flavor, and can all be lactose-, dairy-, or wheat-free (or even gluten-free): We focus on ancient grains in dishes like Quinoa Taco Salad and Curried Millet Pilaf with Almonds and Raisins, and offer gluten-free substitutions, if you need them, for good-for-you whole grains like barley and farro. In addition to 60 recipes that naturally fit low-FODMAP guidelines (the medically backed diet for common gut disorders like IBS), a grand majority of the remaining recipes provide customization instruction so you can adapt them to be low-FODMAP as well. That means every recipe has an answer to the way your gut tells you to eat.
Whether you’re trying to calm occasional gastrointestinal symptoms, are among the 1 in 5 Americans who suffer from irritable bowel syndrome (IBS), or simply seek to nourish yourself with whole foods, this book’s for you.
Simple recipes focus on the best ingredients for almost anyone’s gut: We follow a physician-backed way of eating for the gut that emphasizes high-fiber, low-wheat, and low-lactose ingredients, while also including low-FODMAP recipes (those that eliminate certain hard-to-digest carbohydrates) since we know this is the go-to diet for determining the source of one’s digestive distress.
Any recipe is customizable to personal gut health needs: In addition to providing universally beneficial recipes for the gut, we offer options for making each recipe (if it’s not already) dairy or gluten free. We’ll offer ideas to eliminate high-FODMAP ingredients from the few recipes that have them; think crunchy swaps for certain bothersome nuts or better-tolerated vegetable subsitutions.
Creative, flavorful solutions for cooking without common irritants: Onions and garlic are foundational ingredients but can commonly bother those with gut issues. Find ways to substitute chives or scallion greens; start your recipes with garlic-infused or shallot oil; and make your own chicken and vegetable broths without them. Learn how to boost taste with ginger, lemon grass, or healthful spices.
A thorough introduction to eating for the gut—without gimmicks: Whether you come to this book knowing what you suffer from and need recipes for doctors’ orders, or you just look to feel a little better, this book and tips from our nutritionist will give you the resources to learn how to eat healthfully—this isn’t a gimmicky diet book.
A focus on fiber: One of the only books to emphasize fiber, the #1 key in promoting gut health for most people.
Publicity: Publicity campaign targeting national and local media outlets
Outreach to medical trades with specific focus on outlets that reach physicians, payers, nutritionists, etc.
Outreach to online and social media influencers with video
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Year long audience build campaign for new books through social and PR
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