Chapter 1: Why GI Function and Gut Repair Matters The State of the Nation: GI Health Basic Tips for Healthy Digestion Common Root Patterns of GI Distress Stress and Digestion Inadequate and Deficient Digestive Function Nutrient Deficiencies and Poor Assimilation Dysbiosis and Microbiome Imbalances SIBO Food Allergies and Sensitivities GI Lining Inflammation, Damage, or Leakiness Potential Downstream Effects of Poor Gut Health Why Enhancing Digestive Function Matters Why Supporting Gut Integrity and Repair Matters Why Microbiome Support Matters Common Patterns of Digestive Distress and Energetics Chapter 2: Herbs to Help Break Down Food The Upper GI Tract Predigestion It''s True: Chew Your Food Multitasking in your Gut Bitter Herbs to Facilitate Good Digestion Artichoke leaf, dandelion Recipe: Dandelion Pesto w/variations Recipe: Bitters Spray Recipe: Bitter Brew Coffee Substitute Relaxing Bitters Chamomile, catnip, lemon balm, wood betony, Recipe: Chamomile Mint Tea Recipe: Lemon Balm - Catnip Glycerite Sour Herbs Remedy: Vinegar Herb: Schizandra Food: Sour Citrus Sphincter Issues - Fire in the Hole! (GERD/Reflux/Heartburn) Herb for Tone: Crabapple/Apple Bark Ulcers and Gut Wounds Demulcent and Mucilaginous Herbs Licorice, marshmallow, aloe, Recipe: Marshmallow Root Overnight Infusion w/Variations Small Chart: Demulcent & Mucilaginous Continuum Vulnerary Herbs for Gut Healing Plantain, gotu kola, calendula, yarrow Remedy: Glutamine Comfrey: Friend or Foe? Common Food Allergens and Sensitivities Gluten/Wheat, Dairy, Soy, Eggs, Sugar & High Glycemic Foods, FODMAPs, Nightshades Other potential reactions - meat/alpha gal, nickel, copper, MCAS. Chapter 3: Herbs to Facilitate Nutrient Absorption The Lower GI Tract Good Bugs, Bad Bugs, and Probiotics - expanded Recipe: DIY Fermented Vegetables Kombucha Protocol Points: Gas, Pain, and Bloating Carminative Herbs Box/chart: Spices Recipe: Maria''s Chai Base with Variation Recipe Examples Fennel, dill, mints, giner, anise hyssop and Korean licorice mint, holy basil Recipe: Fennel and Korean Licorice Mint Seltzer Recipe: Quick Dill Pickles (w/"Pickle Juice" Vinegar Variation) Antimicrobial Herbs Oregano, bee balm, bitter berberines, pau d''arco Other GI Antimicrobials to Consider Recipe: Killer Chai Chapter 4: Herbs for Elimination Moving Right Along: Smooth Elimination What''s a normal BM? What can BMs tell you Fiber - what, why, when, how, soluble vs insoluble, tips, etc Tips for healthy BMs Protocol Points: Dysbiosis (including candida, h pylori, SIBO, SIFO mentions) Protocol Points: SIBO (in greater depth) Box: Hiatal Hernia Protocol Points: Diarrhea Astringent Herbs Cinnamon, roses Protocol Points: Constipation Laxative Herbs Protocol Points: IBS (separate out from IBD) Protocol Points: IBD (separate out from IBS) Chapter 5: Anti-Inflammatories, Nutritive Support, and Immune Modulation Anti-inflammatory Herbs Meadowsweet, boswellia Nutritive Support in GI States Nutritive Herbs Nettle, oat straw, violet Recipe: Marshmallow Nettle Violet Mint Tea Nutritive Recipe Ideas Supplement & Diet Support Deep Immuno-Regulatory Support Immune Modulation Medicinal Mushrooms Reishi, lion''s mane Astragalus, Baikal skullcap Adaptogens and Immune Amphoterics Tie in to probiotics, etc. Nervous System, Calming & Stress Support Chapter 6: Strategies for Gut Repair When We Might Support Gut Repair The 4-5 Rs of Gut Repair How Long Does It Take? Craft Your Own Gut Healing Tea Recipe: Gut Healing Tummy Tea, Take One Recipe: Gut Healing Tummy Tea, Take Two Variations for Special Situations Cheat Sheet for Creating a Gut Healing Tea (2 page spread) Recipe: Gut-Healing Broth Protocol Points: Leaky Gut Tips for PPI (proton-pump inhibitor) Cessation Diets & Digestion - different approaches for different situations Overview, pros, cons, tips for each Specific Diet or Simply Emphasize Vital Foods? Temporary or Long-Term? General Healthy Diet Tips for Digestion Specialized diets, including: Mediteranean, asian & flexitarian, vegan/vegetarian, paleo, GAPS and specific carbohydrate diets, allergy elimination/avoidance, low FODMAP, low acid, low histamine Appendix: Herbs at a Glance Chart.