Fibre Fuelled: The Plant-Based Gut Health Plan to Lose Weight, Restore Health and Optimise Your Microbiome

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Ramping up our plant consumption may be met with a bit of an eye-roll. Mainly at the thought of eating countless kale leaves. The key to this approach is realizing the importance of variety, and having an open mind about plants. One of the most extensive studies on microbes, published by Dr. Knight in 2017, shows that the single most significant predictor of a healthy gut microbiome, is incorporating a diverse range of plants into our diets. Re: IBS and GI issues, Bulsiewicz does not believe low FODMAP (or GF unless Celiac) is a long-term solution. This must-have cookbook will inspire you with deeply flavourful, satisfying plant-based recipes that make the Fibre Fuelled lifestyle delicious and inviting. But The Fibre Fuelled Cookbook is also a revolutionary treatment programme for food sensitivity sufferers who have struggled to get a handle on their symptoms. In it you will learn the GROWTH strategy, a groundbreaking approach that helps readers break down what's causing their GI problems, and discover real solutions that are personalised to their individual needs. This works to jump start Bifidobacteria and Akkermansia production, which will in-turn strengthen our gut lining and repair butyrate transport. Following this protocol, our ability to digest even the hardest of fibers will have improved drastically. However, when your weight-loss stops and you're unhappy about it, stop overeating ;) To be fair, at the end of the book he talks very briefly about mindful eating and to avoid emotional eating/toxic hunger and doing the Japanese habit of eating to only 80% full/try IF.

I have been on the fad diet train (Gluten/Dairy/Grain/Egg Free in various combinations) - largely for healing purposes - for years and I've had some good successes and have learned a lot along the way. After awhile, I began to question the validity of some of these diets as it pertains to diversity of food. Then, I went to Israel and ate my way through that beautiful country eating all of the bread I could get my mouth on...with no adverse reactions despite having been gluten free for many years. It got me thinking seriously about my gluten free status and questioning what I had learned and followed for so long. While it may have been wise for me to be gluten free for awhile, I clearly was not gluten intolerant. Enter sourdough....it's marvelous, amazing, fantastic and opened a whole new door in my dietary world and lead me to ask more and more questions about the variety in my diet which was significantly limited at times. What else could I actually tolerate that I had believed that I couldn't? Figure 3:The left of the image highlights a fiber rich diet reflecting a healthy microbiome, mucus layer and epithelial lining. As we begin to travel down the road of a fiber deficient diet, we see the mucus strength degrade. As this prolongs, we create more severe issues causing bacteria to break through the epithelial lining producing the endotoxin LPS (lipopolysaccharide). Delve into the world of Akkermansia and discover how you can help to stimulate its growth through the consumption of prebiotics, probiotics and the production of postbiotics, a.k.a. the gut farmer diet. Most importantly, this is not a diet, it is a change of lifestyle and you need to be ready and willing to make some sacrifices. It is worth it though.Our food worlds can open up significantly, if we learn to appreciate and explore the wide variety of plant ingredients available. Dr. B says that, there are over three hundred thousand edible plants on the planet. However, most Americans don't eat more than twenty-five. Think about what you could be missing out on? The key idea is that plant diversity in our menu, should be part of our planning every time we eat, and this is where Dr. B's diet plan comes in. He provides comprehensive information, along with a four-week diet plan to get us all fiber fueled. Have you ever known someone who can eat whatever they want and never gain an ounce of body fat? Akkermansia most likely the key contributing factor. When you think of the F word, it's time to start thinking about fiber. Dr. B offers us the science behind why fiber and gut health are both the way towards a healthier lifestyle, but he also gives us a solid plan to follow to reach optimum health.

The diet is the 4-week plan you can find in the Fiberfueled book written by gastroenterologist Will Bulsiewicz. The diet helps you to get a healthy gut microbiome. It is a plant-based diet high in fiber and includes a variety of vegetables every week. Fermented recipes Before we dive deeper into the Fiber Fueled plan, we must first understand the true importance of dietary fiber. Most people have heard over and over again how loads of fiber in our diet comes with a plethora of health benefits. Fiber is vital when it comes to preventing heart disease, Irritable Bowel Disease, Colorectal Cancer, Type 2 Diabetes or even neurodegenerative diseases such as Alzheimer’s and Dementia. I didn't know how to fix myself. I had elite training from institutions like Vanderbilt, Georgetown, and Northwestern, but the pills and procedures in my toolbox weren't going to correct the problem I was facing. You may know me as @TheGutHealthMD. I'm the New York Times bestselling author of the book Fiber Fueled , a full-time gastroenterologist, and an internationally recognized gut health expert. This blog will serve to cover the basics of the Fiber Fueled plan by Dr. Will Bulsiewicz. It will also deepen our understanding of overall gut health, digestion, and role of fiber in the diet.

Akkermansia has become somewhat of a buzzword in the health community as of late, and for good reason. When discussing the gut lining and the strength of the gut mucus layer, Akkermansia is at the forefront. We can begin to experience true healing when our gut microbes are producing the optimal ratios of SCFAs, especially Butyrate.

Changing things up, challenging ourselves, and experimenting with new foods will be a massive key to our success.The power that our gut microbes wield to induce disease or protect us from it can be intimidating, but we are not helpless victims. We have the power of science on our side, which has shown us that we can use diet and lifestyle to rebalance our gut microbes. So where do we begin if we want to heal our guts to reverse or prevent illness? Is it probiotics? Bone broth? Well, if you were sitting across from me in my office, I’d be going straight for my secret weapon – fiber. Remember that adage about apples and doctors? Well, Dr. B, recommends more than just a single apple a day. Here are some recipe ideas for you that go well with the Fiberfueled book diet plan after you finish the 4-week plan. For this reason, HMOs are known as “strengtheners” of the gut lining. They will turn on the genes necessary to create more mucins.