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

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As we can see from the image above, the gut microbiota floats above the mucus layer. Good bacteria will turn on the genes; Muc2 and Fut2, improving the strength go the gut mucus layer. (Image from :Schroeder, Bjoern O. “Fight them or feed them: how the intestinal mucus layer manages the gut microbiota.” Gastroenterology Report 7 (2019): 3 - 12.)

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. There are a few key strains of bacteria that can be considered the “masters” of our microbiome. These are strains that thrive on the fiber we consume. You sure do not! Remember, this is a course about you and your body, not an eating protocol. The 27 recipes are absolutely delicious, but you're not required to make them. They just make learning tastier.LOVED this audiobook and will be preaching about it probably forever. So refreshing for a number of reasons: don’t be afraid to eat fruit, it’s a lifestyle, eat as many GD leafy green veggies as you please, gluten is coo, so are grains and SOURDOUGH BREAD. He even gives you a little wiggle room in his suggestion of being 90% plant based, for those of us who need a little cheese and wine. Just incredible to know how life saving these plants are, not to mention the scientific studies on how gardening promotes weight loss, and being outside makes you happy Diets that are high in animal protein and processed foods, tend to feed the inflammatory-producing bacteria, while starving the good, health-promoting bacteria. Furthermore, high animal protein intake is associated with an increase in inflammatory microbes. Studies show that L-carnitine, found in red meat, egg yolk, and dairy products, causes gut bacteria that can increase the risk of Alzheimer's, strokes, and heart disease. You’ve probably heard that consuming enough fiber is important for your health. But what’s all the fuss? And how do you get more fiber? Health Benefits of 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.” It sounds like a bit of a mouthful, but studies show that this compound creates healthy microbes and restores harmony to the gut. But, what's sulforaphane, and where can you find it? Sulforaphane is unique to the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cabbage. In Conclusion

This is because butyrate is the main fuel source of the “Colonocytes.” These are the cells that line the colon. If the colonocytes cannot feed correctly then our body will be unable to utilize and break down fiber. This is what is known as “Impaired Butyrate Transport.” This is where we begin to have a plethora of health issues, and we can recognize this through our inability to digest fiber. The benefits of restrictive diets like paleo and keto have been touted for more than a decade, but as renowned gastroenterologist Dr. Will Bulsiewicz, or "Dr. B," illuminates in this groundbreaking book, the explosion of studies on the microbiome makes it abundantly clear that elimination diets are in fact hazardous to our health. What studies clearly now show--and what Dr. B preaches with his patients--is that gut health is the key to boosting our metabolism, balancing our hormones, and taming the inflammation that causes a host of diseases. And the scientifically proven way to fuel our guts is with dietary fiber from an abundant variety of colorful plants. Climate chaos is upon us, whether we like it or not. Temperatures are rising globally, extreme weather patterns are occurring more frequently, and increasing human-driven greenhouse gas emissions are leading us dangerously close to the tipping point. If we don’t change our behaviors, there will be no stopping this catastrophic global climate crisis. But what can we do? 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. The most efficient way to get more Omega-3 is by incorporating more seeds into your diet. Dr. B suggests adding flaxseed, chia seeds, and hemp seeds to your daily diet. The great thing about seeds is that they're easy to incorporate into salad dressings, porridge, or just as a sprinkling to add texture. AromaticsThis course is completely digital and self-paced, with no live components. Any mention within the course of live Q&As or the Facebook group are in reference to the live versions hosted by Dr. B. Will Bulsiewicz (author), Alexandra Caspero (author), Ashley McLaughlin (photographer (expression)) HOWEVER, this book is very concise and a terrific summary of information. The author's voice and writing style are fun. Bulsiewicz keeps the readers interested by being charming, entertaining, friendly, and not being too serious. While many other books on gut health/fiber/plant-based diets can become boring and dry, this one does not. Bulsiewicz also doesn't talk down to the reader as many other "competitive" authors can come across. It felt friendly and it wasn't a chore to read this. The narrator is especially terrific--get the audiobook! The second culprit is our increasingly poor diets. Dr. B says that the way we eat, can be harmful to our gut and overall health. Many of us could be in a situation where we may eat enough, but our healthy microbes could be starving. According to the U.S. Department of Agriculture, approximately 32% of our calorie intake comes from animal foods, 57% from processed plant foods, and only 11% from whole grains, fruits, vegetables, and nuts. This book contains so much amazing knowledge. If you eat and poop, it will help you. And you’ll enjoy diving in. Seriously, this is a fun read.

Our next “master”microbe in the gut would be, Akkermansia Muciniphila, which can actually be fed by bifidobacteria. Fruits and veggies are everything but what's most important is the VARIETY of fruits and vegetables. If all you eat is kale all day every day you will be very unhealthy. Make sure to make time for nature, mediation, and exercise. Calm your stressful cortisol levels down. These are powerful tools that can properly prime the body prior to starting the Fiber Fueled Diet Plan. This will maximize your body’s ability to breakdown and ferment these plant fibers. It will also allow you to maximize the amount of antioxidants and butyrate produced from the digestive process. This book starts out with the absolute basics and is cheerfully encouraging if you are new to the nutrition and diet wars. There are clear descriptions of the types and sources of dietary fiber, the differences among pre-biotic, pro-biotic, and post-biotic choices, and the specific benefits of different foods. There are some interesting facts and tips and insights about different foods and diets, and a very engaging and current discussion of short-chain fatty acids. That's about the first quarter of the book. It's sometimes a little bit over the top, but that's fine. All of the Doctor's favorites, (miso, fermented sauerkraut, blueberries, flax seed), are just bursting!! with goodness, and combat!! almost every known disease.Forget about the fiber your grandmother used to take--the cutting-edge science on fiber is incredibly exciting. As Dr. B explains, fiber energizes our gut microbes to create powerhouse postbiotics called short-chain fatty acids (SCFAs) that are essential to our health. SCFAs are scientifically proven to promote weight loss, repair leaky gut, strengthen the microbiome, optimize the immune system, reduce food sensitivities, lower cholesterol, reverse type 2 diabetes, improve brain function, and even prevent cancer. Restrictive fad diets starve the gut of the critical fiber we need, weaken the microbes, and make our system vulnerable. Research suggests that adequate fiber intake supports digestive health, improves blood sugar regulation, helps support healthy cholesterol levels and cardiovascular health, and may protect against several types of cancer. So much good stuff! 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. The Fiber Fueled diet plan is centered around the consumption of very high amounts of dietary fiber. Some of us may currently have trouble digesting raw plant fibers, which will hinder this healing experience. Fear not, there is a solution. Ultimately, are looking to maximize the healing power of plants by optimizing our digestion and gut microbiome.