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

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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. We’ve made health too complicated with our extensive lists of foods to avoid, complex percentages of fats-to-protein-to-carb ratios, elimination diets, calorie counting, even weighing our food—and despite all these rules, we’re not getting any better. It just doesn’t need to be this complicated. Diversity of plants. That’s it. That’s all you have to remember. Done. No more annoying food lists. If you follow this one rule, it will lead you to better health. And it will always be the truth no matter what happens: No matter what changes on this planet or in our lifestyles, this core tenet of better health will stay the same.” One of the problems of the American diet is that we eat to feed anxiety and self-hatred, knowing full well that we're poisoning ourselves. Often _eating poorly is the point_. We use food as a proxy for self-harm. The name describes them well. They're short-chain, chemical compounds made up of two, three, or four carbon atoms connected in different variations. This description may sound a bit complicated, but they're the dominant energy source for our colon. This is where the super prebiotic - Human Milk Oligosaccharides (HMOs) come into play. There are hundreds of HMO strains, however the most beneficial and researched strain is 2’fucosyllactose. Nearly identical to the Fut2 gene that produces more mucins; 2’fucosyltransferase.

To help cut down on cooking days, it can be very helpful to find a day of the week that works for you to prep some goodness. It does not have to be a Sunday as it depends on your schedule. Let this blog serve as a mere introduction into the vast realm of plant-based eating and its healing abilities. Preface

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If we currently have trouble digesting raw plant fibers in excess then let’s start with the Gut Reset Protocol. Akkermansia and Bifidobacteria work together to strengthen the gut mucus layer in a synergistic relationship. Research suggests that we should be eating up to thirty different plants per week, to support a healthy microbiome. The good news is that every plant type we introduce into our diet, provides a unique microbe community, that helps our gut thrive. So the more varied our plant intake is, the more diverse our microbiomes become.

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. He suggests eating 90% of those foods. Anything else (including plant oils, vegan foods, meat/dairy/eggs/processed whatever) are reserved for the other 10%

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after decades of food sensitivities and gut issues, thanks to Dr. B’s wisdom, I have completely reversed every single sensitivity (including gluten and soy). Fiber Fueled and his Plant Fed Gut course helped me to finally heal. Gone are the days of bloating and pain, and fear of food is now a thing of the past. I’m incredibly grateful to his research and passion to help people. Changing things up, challenging ourselves, and experimenting with new foods will be a massive key to our success. The Institute of Medicine recommends adults consume at least 21-38 grams of fiber daily (depending on age and sex). I was also the chief medical resident at Northwestern and the chief gastroenterology fellow at UNC, and I received the highest award given by both my residency and fellowship.

There is a direct connection between your gut microbiota and your immune system. They exist in close proximity to one another. What's even more mind-blowing is that the number of microbes far exceeds the number of cells in the human body. So, if you think about it, we're 90% bacteria, and only 10% human. I aspire to increase my plant intake and both books are inspiring for that goal. I'm unsure that I will ever be vegan, but I have no doubt that more plant based meals will be an improvement. I found Bulsiewicz's recommendation to strive to include 35 plant species in the menu each week to be a bit overwhelming at first, but having thought about it a bit, I think it is achievable. There are a few recipes that I'll be trying. I am particularly intrigued by the Biome Broth and I'm going to experiment with miso and try kombucha. 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. Changes in your gut are underway. Your gut microbiome is shifting for the better. Here, we will notice healthier bowel movements and overall better digestion.Lastly: Bulsiewicz says you can eat plants unlimited/eat as much as you want constantly throughout the book, which I strongly disagree with, but sure--when you're first starting out, eat your heart out. Don't go hungry. Try new things! It is estimated that there are over 39 trillion microbial cells that live on and within us. Roughly 70% of those microbes can be found residing in our colon alone! This makes up the gut microbiome. Within the microbiome, we are seeing key species and families of bacteria (which we’ll cover in more detail) that are constantly contributing to a higher function of the human body. This is simply a glimpse into the fiber fueled plan and its healing journey. All things are interchangeable. There is no right or wrong, just you and achieving a healthy gut.

There's a lot of misconception around fiber and high-fiber diets. For many of us, when we think about fiber, we think of foods that resemble cardboard and cereals that are difficult to swallow. Many of us might remember women in advertising, rubbing their stomachs, advocating for a miracle product bound to keep us all "regular." But, fiber does so much more than just passing through us, and cleaning out our systems. Re: IBS and GI issues, Bulsiewicz does not believe low FODMAP (or GF unless Celiac) is a long-term solution. Image from: Noortje Ijssennagger., Roelof van der Meer., Saskia W.C. van Mil. Sulfide as a Mucus Barrier-Breaker in Inflammatory Bowel Disease? Volume 22, Issue 3, P190-199, March 01, 2016.) I completed a bachelor’s degree from Vanderbilt University, an MD from Georgetown University, and a master’s in clinical investigation from Northwestern University.

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But, as with all things there's a bit of a catch. To get the benefits of short-chain fatty acids, we need to eat more prebiotics, and thus more fiber. To do that, we need to ramp up our plant consumption.