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

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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. Ultimately, are looking to maximize the healing power of plants by optimizing our digestion and gut microbiome. Use your journal to rank recipes from your enjoyment — perhaps on a scale from 1-10. This ranking system should be based on your taste, preference, convenience, enjoyment, and overall satisfaction. This journal will help us create staple recipes and make it much more convenient when revisiting them in the future. When it comes to grains, it's pretty intuitive. Drop the refined stuff, such as white rice and highly processed bread, but don't be carb-phobic. Dr. B says that if you want a healthy gut, whole grains are essential. 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 thought of bacteria often triggers negativity. But, the truth is that bacteria are often what makes us the most healthy. When in balance, the bacteria in our bodies have incredible healing power. They help digestion, and strengthen our immune system. On the other hand, when your gut biome is unbalanced, this can cause weight gain, and increased blood sugar and cholesterol levels. What Causes Gut Imbalance?These will be best consumed at breakfast for 1-2 weeks prior to starting Fiber Fueled. You can continue for another 1-2 weeks through the start of the protocol to maximize the benefits! 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.

An easy way to incorporate plants into our diets is to remember the acronym, F-GOALS. This acronym stands for fruits and fermented foods, greens and grains, omega-rich nuts and seeds, aromatics, legumes, and sulforaphane. Fruit and Fermented Foods 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. 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. There is a direct connection between your gut microbiota and your immune system. They exist in close proximity to one another. And...I like meat. It tastes good and feels good in my body. I've never been vegetarian and have never wanted to be. I find the majority of vegans to be horribly annoying because they can't be vegan and not talk about it to EVERYONE ad nauseum and yet, the evidence for the health and environmental impacts of a meat centric diet are undeniable.As we understand the “what” of fiber, our goal now transitions to understanding the “why” and the “how” fiber works. Join us on a biological journey to discover why fiber is extremely important and how it really works when ingested. 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.”

The New York Times bestselling plant-based plan to heal your gut with fibre and restore good health, from award-winning gastroenterologist Dr Will Bulsiewicz. As you continue through this post you will find a powerful solution to prime your gut before starting this protocol. And as with most things, don't take shortcuts. All of those juice fads you read about, will never match the benefits of eating the whole fruit. For example, one orange contains 45 calories, 2.5 grams of fiber, and 9 grams of sugar. Orange juice, on the other hand, contains 134 calories, 0.5 grams of fiber, and 23.3 grams of sugar. So orange juice contains more than double the calories and sugar of a whole orange, without the fiber. You may know me as @TheGutHealthMD. I’m the New York Times bestselling author of Fiber Fueled and The Fiber Fueled Cookbook. An award winning gastroenterologist, and an internationally recognized gut health expert. High populations of bifidobacteria will regulate our immune system by potentiating helper T-Cells. It will aid in reversing insulin resistance by restoring proper insulin function. It has been shown to greatly aid in optimizing energy levels through internal B-Vitamin production. Bifidobacteria has also been shown to aid in the reversal of IBS, food sensitivities and seasonal allergies. It has been shown to have a strong correlation in preventing neurodegenerative diseases like Alzheimer’s and Dementia.Pumpkin soup with roasted pumpkin seeds or nuts and topped with sprouts. Serve a slice of sourdough bread with the soup or toasted bread cubes. 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. Probiotics are our healthy gut bacteria, and prebiotics are the foods that enable them to thrive. Here is where Dr. B's favorite F-word comes in. The F-word is Fiber. Fiber is a prebiotic, and it's absolutely essential. Now that we understand the true importance of fiber in the diet, we can begin to move on to a powerful, plant-based healing journey.

Foods such as onions, leeks, and garlic do more than ward off vampires. Aromatics such as these contain an enzyme called allianase, which is anti-viral, anti-fungal, and anti-parasitic. But, to activate this enzyme, we need to pause after chopping these vegetables. Dr. B calls this the "Chop and Stop" method. Chop up your garlic or onion, then wait 10 minutes before adding it to the frying pan. LegumesImage:Schroeder, Bjoern O. “Fight them or feed them: how the intestinal mucus layer manages the gut microbiota.” Gastroenterology Report 7 (2019): 3 - 12.