Lillian Wilson

Calm Your Gut by Cara Wheatley-McGrain

With ‘Calm Your Gut,’ you will learn how to develop a loving relationship with your gut, especially if you have IBS.

Calm Your Gut

Living with Irritable Bowel Syndrome (IBS) can be a challenging and often distressing experience for many individuals. The symptoms, ranging from stomach pain and cramping to constipation and diarrhoea, can disrupt daily life and create significant discomfort. Experts believe that IBS is rooted in miscommunication between the brain and gut, leading to unpredictable and often unpredictable digestive issues. As a result, many people with IBS develop a deep fear of specific foods or food groups, unsure of how their bodies will react to each meal.

In this review, we explore a book ‘Calm Your Gut’ that addresses these issues head-on, offering valuable insights and holistic approaches to empower people in nurturing hands their gut health and overcoming the challenges posed by IBS.

Living with Irritable Bowel Syndrome (IBS) can be tough and distressing for many people. The symptoms, like stomach pain, cramping, constipation, and diarrhea, can disrupt daily life and cause discomfort. Experts believe that IBS happens because the brain and gut do not communicate properly, leading to unpredictable digestive problems. Because of this, many with IBS become afraid of certain foods, unsure how their bodies will react.

In this review, we will explore the book ‘Calm Your Gut,’ which tackles these issues and offers helpful insights and holistic approaches to empower people in taking care of their gut health and managing the challenges of IBS.

Author’s background

Cara Wheatley-McGrain is the founder of The Mindful Gut UK and a passionate advocate for gut health and holistic healing.

Cara Wheatley-McGrain (r)

Cara is dedicated to sharing her powerful message of embodied self-care and holistic healing with others who are facing both short- and long-term symptoms of incurable IBS and IBD. She conducts workshops to inspire people to develop a loving and attentive relationship with their gut.

What is the book about?

‘Calm Your Gut’ focuses on fostering a profound and loving connection with one’s gut.

The core concept of the book revolves around the 4Gs: gut knowledge, gut compassion, gut healing, and gut integrity. These elements are interwoven to support readers in living an authentic and gut-led life. In Part I, readers are introduced to the biology of the small and large intestines, enabling them to understand their unique gut and its current state.

Part II delves into the concept of Gut Compassion, guiding readers to honestly assess their stress points and areas where balance might be lacking in their lives. This section also provides mindful practices designed to awaken gut instincts and promote well-being.

Part III emphasises the importance of making mindful choices about your food and lifestyle. It highlights the significance of a personalised elimination diet in maintaining good gut health. You will also discover how diet, physical activity, and lifestyle changes can naturally heal your gut, providing hope for those seeking better gut health.

Part IV delves into achieving physical and emotional Gut Integrity. The section encourages readers to build a supportive network that helps them maintain good gut health, and it offers strategies for handling medical appointments and challenging food situations.

Finally, in Part V, the author shares practical and delicious gut-healing recipes in ‘Gut-loving Food and Recipes.’ The book highlights the importance of diversifying your food choices and harnessing the power of probiotics, prebiotics, and polyphenols to support your gut health.

Table of contents

  • About Calm Your Gut
  • Part I: Gut Knowledge
  • Chapter 1. How Your Gorgeous Gut Works
  • Chapter 2. Gut Self-knowledge
  • Chapter 3. Rewriting Your Gut Story
  • Chapter 4. Setting Healthy Gut Goals
  • Part II: Gut Compassion
  • Chapter 5. The Anxious Gut
  • Chapter 6. The Compassionate Gut
  • Chapter 7. The Mindful Food Flow
  • Chapter 8. Sleep Care Is Gut Care
  • Part III: Gut Healing
  • Chapter 9. Eliminate with Love
  • Chapter 10. The Resilient Gut
  • Chapter 11. Healing the Fear in Flare
  • Chapter 12. Movement and Microbiome
  • Chapter 13. Gut Healing Dance
  • Part IV: Gut Integrity
  • Chapter 14. Becoming Gut Articulate
  • Chapter 15. Your Gut Gang
  • Chapter 16. The Sustainable Gut
  • Part V: Gut-loving Food and Recipes
  • Chapter 17. Fill Your Kitchen with Music and Gut loving Soul
  • Beautiful Brunches and Breakfasts
  • Seasonal Smoothies
  • Gut-soothing Soups
  • Mindful Mains
  • Desserts and Treats
  • A Gorgeous Authentic Gut for Life
  • Resources
  • References
  • Acknowledgements
  • Index
  • About the Author

Key takeaways from ‘Calm Your Gut’

1Eliminating highly processed foods and embracing the right (for you) food choices is a key to improved gut health

Navigating the world of food fads and healthy diets can feel like a real challenge, especially when you’re trying to improve your gut health. There are so many diets out there that promise to fix gut issues, but it is important to be careful because not all of them might actually be good for you. That typical Western diet with all its preservatives, sugar, fat, and salt can really take a toll on your gut health.

Elimination diets can be a helpful way to give your gut some healing love, but they are not about dieting in the traditional sense. Each of us has a unique gut, just like our fingerprints are unique to us. So, finding the right food choices means going on a little adventure of exploration and experimentation. It can be exciting, but I get it, it can also feel a bit overwhelming.

Eliminating highly processed foods, sugar, refined carbs, and emulsifiers can do wonders for your gut well-being. It is all about making positive changes, step by step – reduce, replace, reframe, and rediscover those healthier food options.

2Movement is an effective way to heal the gut

Movement is a powerful tool for healing and supporting gut health. Movement allows us to release stuck energy in our bellies. Instead of punishing exercise routines, we should approach movement with trust and flexibility. Regular physical activity has anti-inflammatory effects and can reduce the risk of flares and serious outcomes in individuals with IBD and IBS.

The author emphasises yoga to be one of the most beneficial practices for gut health. Yoga’s focus on core body twists and mindful breathing can release tension in the gut, fostering a balanced belly and biome. Moreover, yoga can help strengthen the pelvic floor, which is vital for gut health, particularly for individuals with IBD and IBS. Incorporating daily gentle yoga practices and mindful movements can offer restorative care for the gut.

3Sleep plays a vital role in gut health

Good quality sleep is crucial for all our body organs, including the gut. Insufficient sleep can affect the balance of gut bacteria and increase inflammation.

To improve gut health and get better sleep, it’s important to set up a sleep-friendly environment, like having a comfortable bed, keeping the room cool and dark, and using natural materials. Adopting good sleep hygiene practices, such as journaling, creating a worry jar, and building a compassionate relationship with yourself, can help reduce sleep-related anxieties.

Assigning importance to restful sleep is crucial for maintaining a healthy gut and overall well-being.

Overall rating & strengths and weaknesses, according to readers’ reviews

The book has gotten 4.00 ⭐️ on GoodReads.


  • The book is unbiased and well-researched, presenting scientific backing for its content.

  • Presents scientific information in a reader-friendly and enjoyable manner.

  • The author’s sympathetic tone makes readers feel heard and understood.

  • The inclusion of quotes, tips, and chapter recaps enhances the reading experience and reinforces key concepts.


  • The emphasis on mindfulness and compassion in relation to gut health might not resonate with all readers, and some may prefer a more practical and direct approach.

Best quotes from ‘Calm Your Gut’

“Yoga is one of the most gut-loving ways to start your day.”
“The global food production system beyond our kitchen cupboards may feel far away, but it’s not separate from us.”
“Ultimately, at this stage in your healing process, I hope you can embrace the courage and self-compassion to discuss what’s going on with the people in your life. This is about owning your gut knowledge using the gut’s language and getting to grips with the pain in a compassionately empowered way.”

Final takeaway

‘Calm Your Gut’ by Cara Wheatley-McGrain is a must-read for anyone seeking to improve their gut health in a compassionate and mindful way. The book combines scientific knowledge with a heartfelt and approachable writing style, making it an enjoyable and enlightening read. With a focus on gut knowledge, gut compassion, gut healing, and gut integrity, the author guides readers on a journey of self-discovery and healing, offering practical tips, mindful practices, and delicious gut-loving recipes.

Where to buy

You may purchase ‘Calm Your Gut’ on Amazon at the best price. It is available in paperback, Kindle and audio versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

No, the book offers a holistic approach, emphasising mindfulness, compassion, and lifestyle changes in addition to diet.

Yes, ‘Calm Your Gut’ is well-researched and presents scientific backing for its information on gut health.

Absolutely, the author's writing style is approachable and enjoyable, making it easy for readers to understand complex concepts.

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