"Really Useful Gut Health Compendium ~ Josei Seven Plus MOOK: Anyone Can Understand, Do It Immediately! ~" Shogakukan / Josei Seven Editorial Department Published October 2025 ◾️Basic Knowledge of the Gut ・Understanding the Structure and Function of the Gut: Roles of the Small and Large Intestines ・Types and Characteristics of Gut Bacteria: Ratio of Beneficial, Harmful, and Opportunistic Bacteria ・Factors that Disrupt the Gut Environment: Diet, Lack of Exercise, Stress, Aging ・The Relationship Between the Gut and Immunity: The Mechanism of Gut Immunity and Its Impact on the Whole Body ・The Relationship Between the Gut and the Brain: Gut-Brain Axis and Its Impact on Mental Health ◾️Basic Habits for Gut Health ・Recommended Intake and Types of Dietary Fiber: Functions of Soluble and Insoluble Fiber ・Utilizing Fermented Foods: How to Choose Yogurt, Natto, Miso, Pickles, etc. ・The Importance of Hydration: The Amount and Timing Needed for Improving Bowel Movements ・Moderate Exercise: Effects of Walking, Stretching, and Muscle Training ・The Relationship Between Sleep and the Gut: The Impact of Quality Sleep on the Gut Environment ◾️Gut Health Through Diet ・List of Foods Good for the Gut: Vegetables, Seaweed, Beans, Fruits, Mushrooms ・Foods that Negatively Affect the Gut: Excessive Fats, Processed Foods, Excessive Sugars ・Examples of Gut Health Recipes: Specific Menu Composition for Breakfast, Lunch, and Dinner ・Appropriate Protein Intake and How to Consume It: Balance with the Food for Gut Bacteria ・How to Choose Oils: Utilizing Omega-3 Rich Oils ◾️Practices for Improving Bowel Movements ・Types of Constipation: Characteristics of Atonic, Spasmodic, and Rectal Constipation ・工夫 for Bowel Movement Posture: Utilizing a Forward-Leaning Posture and Foot Stool ・Morning Routine: Water Intake After Waking Up, Light Exercise ・How to Perform Gut Massage: Steps Following the Gut's Course ・Measures for Gas Buildup: Improving Eating Habits, Posture, and Exercise ◾️Gut and Mental Care ・The Impact of Stress on the Gut: Disruption of the Autonomic Nervous System ・Relaxation Methods: Deep Breathing, Meditation, Light Exercise ・Gut Bacteria and Happiness Substances: Relationship with Serotonin Production ・Dietary Adjustments During Mental Distress: Examples of Easy-to-Digest Menu ◾️Gut Problems and Solutions ・Causes and Treatment of Diarrhea: Dietary Adjustments, Hydration ・Characteristics and Self-Care for Irritable Bowel Syndrome ・Causes of Abdominal Bloating: Effects of Excessive Dietary Fiber and Fermented Foods ・Utilization of Gut Flora Testing ✳ Important! ⬛️ ◾️ ◾️From the Seller◾️ ◾️ ⬛️ ⭐️ No Cutouts: All pages are complete Shipping Method: The cheapest shipping method (as indicated) ⑴ May be changed depending on weight and thickness ⑵ Changes to packaging and anonymous shipping will incur an additional fee Packaging: Plastic bag + packing material (brown envelope, etc.) ▶️ For convenience store/ATM payments, be sure to notify us of the "Expected Payment Date" ⇒ ⚠️ If the deadline passes without notification, the transaction will be canceled Please see the profile for details Feel free to ask if you have any questions