Fresh herbs count for 1 point but dried herbs and spices do not. They are however, heavily encouraged throughout the fiber fueled plan. 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. 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.

Dr. B argues that we're only as healthy as our guts, and often we neglect just how important they're to overall health and wellness. To support the gut, we need to look after our microbes. We also need to be aware of the adverse effects that medication and poor diet can cause. Although it may seem prescriptive, following a plant-based diet is all about variety. So embrace diversity, consume a high-fiber plant-based diet that includes an abundance of vegetables, fruit, nuts, seeds, and whole grains.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.

VARIETY. Bulsiewicz says you can eat kale and blueberries every day and still be unhealthy because you need a variety--so switch it up with collards, swiss chard, turnip greens, etc. For this reason, HMOs are known as “strengtheners” of the gut lining. They will turn on the genes necessary to create more mucins. By the time soluble fiber reaches our colons, it still has the same molecular structure as when it went into our mouths. So, once in the colon, the healthy bacteria metabolize the fiber. This stage is when the magic happens. What are Short-Chain Fatty Acids and Why Do We Need Them? 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.

The science-based research surrounding how our gut microbes affect every system in our body, and the fuel we feed it being the best course of action for preventing chronic medical issues, is our roadmap to optimal health. I've made it my life's mission to teach what I know and share the science in a digestible way so that others can make empowered decisions about their health.

Imagine reading 600 medical studies on gut health. Well you don’t have to. Dr B has taken all the science (the real stuff, not the studies endorsed by for profit companies, or spanning one week with 2 people), and compiled it in laymen’s terms. Picture (A) highlights an example of a healthy and properly functioning colon. The gut mucus layer is intact and strong as it keeps the bacterial cells above. Picture (B) highlights an example of a comprised gut. The gut mucus layer is weak and degraded, allowing all bacteria to penetrate with some breaking through to the other side (i.e. leaky gut in the beginning stages, IBD in the later stages). 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. 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.) All of the following plant-based recipes contain at least 6 grams of fiber per serving. Breakfast, lunch or dinner, and desserts included (yes, dessert can have fiber, too).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. 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. They also help healthy microbes grow, they repair the leaky gut, and they're vital regarding reducing the release of bad bacteria and harmful toxins into our systems. In short, they're the superheroes that ease gut dysbiosis. They reduce gas, bloating, and irritable bowel syndrome. Furthermore, they help regulate the immune system, prevent cancer, heart disease, strokes, and Type 2 diabetes.