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Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome

Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome

  • Downloads：8517
  • Type：Epub+TxT+PDF+Mobi
  • Create Date：2023-01-22 06:51:56
  • Update Date：2025-09-06
  • Status：finish
  • Author：Will Bulsiewicz
  • ISBN：0593084586
  • Environment：PC/Android/iPhone/iPad/Kindle
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Summary

The instant New York Times， USA Today， and Publisher's Weekly bestseller

A bold new plant-based plan that challenges popular keto and paleo diets， from an award-winning gastroenterologist。

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。

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。

As a former junk-food junkie， Dr。 B knows firsthand the power of fiber to dramatically transform our health。 The good news is that our guts can be trained。 Fiber-rich， real foods--with fruits， vegetables， whole grains， seeds， nuts， and legumes--start working quickly and maintain your long-term health， promote weight loss， and allow you to thrive and feel great from the inside out。

With a 28-day jumpstart program with menus and more than 65 recipes， along with essential advice on food sensitivities， Fiber Fueled offers the blueprint to start turbocharging your gut for lifelong health today。

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Reviews

Lauryn ，

Dr。 B has so much enthusiasm about fiber and cites study after study on its benefits。 I’ve read a number of vegan/plant-based nutrition books， but I still find Dr。 B’s lens on nutrition/micro biome refreshing。 Definitely something that has impacted me and even further solidified my love and dedication to the almighty bean！

Bethany ，

Great book。 Going to reread and take some notes。

Matthew Miller ，

Clear， achievable path to healthGreat presentation of scientific nutrition。 Easy to digest chapters with anecdotes and explanations about how more whole plants helps to feed the microbes in our bodies。 Our bodies need plants for optimal function and longevity。 I tried multiple recipes from the book and enjoyed them。

Katie ，

This book is LIFE CHANGING。 I found this book at the local library and as I dived in I realized just how amazing the author is and how extensive his research is。 The four week fiber fueled plan was rough and I only lasted two weeks because some of the meals were inedible and it was frustrating， but some of them are fantastic and ones we use every week！ I just started my plant based journey again and now I’m using these recipes and ideas to supplement my knowledge and help me with food ideas。 I r This book is LIFE CHANGING。 I found this book at the local library and as I dived in I realized just how amazing the author is and how extensive his research is。 The four week fiber fueled plan was rough and I only lasted two weeks because some of the meals were inedible and it was frustrating， but some of them are fantastic and ones we use every week！ I just started my plant based journey again and now I’m using these recipes and ideas to supplement my knowledge and help me with food ideas。 I research my own recipes to go with the ones I like in here。 So just know that you don’t need to follow it exactly！ Look at the recipes and see if they even seem appealing to you。 If they don’t， chuck them and fill them with something else just as nutrient dense。But alongside the recipes， the information in this book is gold。 Will did a fantastic job writing a book that was filled to the brim with information， but not in a boring， textbook-like way。I never thought I would be （mostly） vegan， but here I am and I’m loving it。 （I say mostly because I fully intend to have ice cream again and pizza with real cheese on special occasions 😂）If you look into this book give yourself grace！ It takes time and trial and error。 This is definitely one I will read again！ 。。。more

Dallas ，

3。5 Stars。 A great intro to gut health for someone with no background knowledge but if you've read any other books focused on diet you'll likely find this a bit redundant at times or too surface level with it's explanations of certain concepts。I also did not appreciate the lack of in text citations。 There were times when Dr。 Bulsiewics talked about a study I found interesting and I wanted to read more and go find it but since there's no in-text citations it's very hard to find even when consulti 3。5 Stars。 A great intro to gut health for someone with no background knowledge but if you've read any other books focused on diet you'll likely find this a bit redundant at times or too surface level with it's explanations of certain concepts。I also did not appreciate the lack of in text citations。 There were times when Dr。 Bulsiewics talked about a study I found interesting and I wanted to read more and go find it but since there's no in-text citations it's very hard to find even when consulting the reference list on his website。 。。。more

Caroline Forsberg ，

Love it。 Top 5 books about nutrition I've read。 Changed the way I veiw nutrition and how I feed my family。 Love it。 Top 5 books about nutrition I've read。 Changed the way I veiw nutrition and how I feed my family。 。。。more

Jennifer Pellegrine ，

I found this book very informative regarding the importance of gut health and how to support gut health and overall health with diet。 The recipes are also very easy and tasty。

Ethan Petuchowski ，

Very convincing case for eating much less meat。

Rochelle ，

Some good information。 Some I agreed with， some I didn't。 There is a strong push for going completely plant based。 The meal plan at the back was unrealistic for my stage of life。 It would be too expensive for me as a mother to have to buy all those ingredients for meals for myself， plus all the food for the rest of my family。 If I just had a grocery budget for myself I would have tried it。 （I have seen his Fiber Fueled cook book and heard about his 'GROWTH' strategy， to train the gut to be able Some good information。 Some I agreed with， some I didn't。 There is a strong push for going completely plant based。 The meal plan at the back was unrealistic for my stage of life。 It would be too expensive for me as a mother to have to buy all those ingredients for meals for myself， plus all the food for the rest of my family。 If I just had a grocery budget for myself I would have tried it。 （I have seen his Fiber Fueled cook book and heard about his 'GROWTH' strategy， to train the gut to be able to eat healthy foods with out getting symptoms， and I'm really interested in that， and will read it when my library gets it in。） 。。。more

Lynne ，

Pretty darned good。 Like he backs up so much of the information with the studies performed。 I’ve made quite a few of the recipes and they are quite good and easy！ Makes sense we need to eat more variety…。 I also embrace his talk about how so many “diets” for IBS restrict， restrict， restrict to the point it is easy to become afraid to eat！ This is a good plan。

Kelly Benson ，

Very "sciency" and way over my head but I think it's very informative Very "sciency" and way over my head but I think it's very informative 。。。more

Emma ，

Mind blowing。 Eye opening。 Informative。 I loved this book and all the notes I now have in my phone…

Sarah Baker ，

Brilliant， absolutely loved it！

Caterina ，

Pretty astounding what and how Americans eat。 Even the writer admits how badly he ate with hot dogs and soft drinks every day。 Most traditional cuisines from the Mediterranean to Latin America have always eaten fibre rich foods but look at how far Westerners have veered off from what they think of as food when they believe the food corporations push to eat processed food， fad diets， cooking contest culture， and obsessive trends。 Some cultures have always placed a high value on a digestive system Pretty astounding what and how Americans eat。 Even the writer admits how badly he ate with hot dogs and soft drinks every day。 Most traditional cuisines from the Mediterranean to Latin America have always eaten fibre rich foods but look at how far Westerners have veered off from what they think of as food when they believe the food corporations push to eat processed food， fad diets， cooking contest culture， and obsessive trends。 Some cultures have always placed a high value on a digestive system that runs smoothly。 Now finally it’s permeating western culture。 So in this book there’s nothing new about the advice to eat more fruit and vegetables， eat less meat and even eat fermented foods。 It’s been around for ages。 What is new is the up-to-date scientific research explaining why， specific research about microbiome。 Some of the information becomes repetitive though。 It could have been written more succinctly， less quotidian with references to the source of the research he cites。 So if you prefer a different style， look for a text without the verbal hype obviously geared towards a specific audience。 Meanwhile maintaining good basic knowledge about food from generation to generation is still an important key and this is a method the Blue Zone generations have proven to work。 Growing up in a family where food gardening is important helps you understand what is fresh， whole food， how it is prepared and how it gets to your plate so as an adult preparing simple， diverse meals doesn’t become a big deal。 For the many modern urbanites who have missed out on this way of life， or who eat like the writer ate， this book is good reading to get back on track （with support from a qualified health professional）。 For all other readers the latest research is very interesting。 。。。more

Shalini ，

I have been a vegetarian all my life with occasional scrambled eggs and desserts that contain eggs。 Been in good health until I came to US to live by myself。 I had never learnt cooking and had no interest either。 I eventually learnt some cooking seeing what my roomate did and food which was edible。 I was lazy to follow recipes and went with my "creativity"。 As you can guess my health tanked and I felt fatigued even though I slept 9 hours and hardly woke up fresh。 I played badminton， went on 10+ I have been a vegetarian all my life with occasional scrambled eggs and desserts that contain eggs。 Been in good health until I came to US to live by myself。 I had never learnt cooking and had no interest either。 I eventually learnt some cooking seeing what my roomate did and food which was edible。 I was lazy to follow recipes and went with my "creativity"。 As you can guess my health tanked and I felt fatigued even though I slept 9 hours and hardly woke up fresh。 I played badminton， went on 10+ mile hikes， overstraining myself many times while my diet suffered。 My work stress added to the mix， I was miserable。 I decided to change my attitude and became more serious about diet and health。 Even though my meals were at regular times， ate veggies and fruits and whole grains， I seemed to have chronic fatigue syndrome and brain fog。 Few days I am at top of my game， best productivity at work and having a fun life and many weeks of just doing okay。 Shows that being vegetarian alone is not enough for healthy living。 After reading this book， I realized my plant score is less 150 or max 170。 I hadn't paid attention to diversity of plants as much as I should since I mostly cook and eat at home。 It was a much required reminder of how important diet is to health and how it affects us when it goes wrong。 I have already started the rainbow diet 3 weeks ago。 I stopped coffee and indian chai for the last 2 weeks。 I don't drink alcohol。 And made some more changes from this book and others too。 And I am already seeing benefits。 I am more alert， have more energy during the day。 However， it could also be a placebo effect :）I have been making minor diet changes over the years and will be making more as I write this today。 This is not the first book I have read on diet and health and will not be my last。 Dr。 Will has tried to shed light on other aspects that could affect gut microbiome like sleep， being with other humans， eating 80%， etc。 It sounded mostly like the summary of "Ikigai" book。 Take this book with a pinch of salt as usual to customize your diet for you。 It's a good book to start with and you dont have to overhaul your diet for the one recommended here。 The mantra is 50% of your daily meals should be veggies， 25% fruits， 25% grains and eveything else。 Basically eat variety of plants！ I have already recommended this book to my family & friends。 Good luck on your journey！ 。。。more

Zuza ，

Interesting content， unfortunately very poorly written in a cringe-inducing self-help book manner

Cindy ，

While I won’t be changing to a plant based diet， the book was easy to digest （see what I did there？ 😂）， had some great tips and I loved the meal plan / recipes at the end。 Will use some lessons learned for healthier habits and going to try a few of the recipes。

Laura Clark ，

Good book but at times the science goes deep and it's hard to follow Good book but at times the science goes deep and it's hard to follow 。。。more

Alžběta ，

Quick， clear and heavily focused on practicality， "Fibre Fuelled" offers a great introduction into the benefits of plant-based or plant-led eating。 There is little new information if you've read any book on the importance of including plants in your diet， but I still enjoyed the book very much and appreciated reminders of all the sciency bits。 Quick， clear and heavily focused on practicality， "Fibre Fuelled" offers a great introduction into the benefits of plant-based or plant-led eating。 There is little new information if you've read any book on the importance of including plants in your diet， but I still enjoyed the book very much and appreciated reminders of all the sciency bits。 。。。more

Mike ，

This review has been hidden because it contains spoilers。 To view it， click here。 Interesting idea， that our guy biome has been changed for the worse by food preservation techniques。 I had never considered before that。 Freezing and canning would destroy lots of the good bacteria that we're supposed to be getting from our food naturally。 I'm not in the spot to try the 28 day fiber cleanse that takes up the last half of the book， but the first half that went through the why was very interesting to consider。 Interesting idea， that our guy biome has been changed for the worse by food preservation techniques。 I had never considered before that。 Freezing and canning would destroy lots of the good bacteria that we're supposed to be getting from our food naturally。 I'm not in the spot to try the 28 day fiber cleanse that takes up the last half of the book， but the first half that went through the why was very interesting to consider。 。。。more

Marilee ，

This is one of the better plant based diet books out there。 The author really goes into the science， and the section that I found particularly helpful is the chapters about creating a healthy gut microbiome。 This is something I've been working on and I found the tips helpful and inspiring。 It was also encouraging to discover that we're already doing well by eating a variety of plants。 My husband read this too and I'm so thankful to have a partner who feels the same way I do about this。 This is one of the better plant based diet books out there。 The author really goes into the science， and the section that I found particularly helpful is the chapters about creating a healthy gut microbiome。 This is something I've been working on and I found the tips helpful and inspiring。 It was also encouraging to discover that we're already doing well by eating a variety of plants。 My husband read this too and I'm so thankful to have a partner who feels the same way I do about this。 。。。more

Bryan ，

The more I read about nutrition， the more I am understanding how bad so much of the common wisdom on eating is。 The more I study this stuff the more a plant-based diet makes sense。 I believe that fiber is really important for a healthy diet。 I had no idea how many different bacteria should be alive in our digestive system to have a healthy gut。 It makes sense that the bacteria in our gut are very affected by the foods that we consume and that it will be difficult to keep a healthy gut by eating The more I read about nutrition， the more I am understanding how bad so much of the common wisdom on eating is。 The more I study this stuff the more a plant-based diet makes sense。 I believe that fiber is really important for a healthy diet。 I had no idea how many different bacteria should be alive in our digestive system to have a healthy gut。 It makes sense that the bacteria in our gut are very affected by the foods that we consume and that it will be difficult to keep a healthy gut by eating the wrong foods。 Every time I read a book like this， I am a little more motivated to eat more plant based。 One of these days I may take the plunge and jump in completely。 。。。more

Matt Speer ，

None of the books I’ve been reading have provided me with the solution to my problems。 I’ve tried the advice， and， for me， it does not work。 My results have been horrible。 Most of the books seem to be copycat books， containing much of the same old information。 And none of it works。 Too much medical terminology， or “science-y” talk as some say。 I’m losing interest and losing all hope。 I guess I was destined to be morbidly obese， generally unhealthy， and tired all the time。

Whitney Liegakos ，

Cannot recommend highly enough if you’re interested in learning the science behind the gut micro biome。 Also bought the cookbook and am excited to try out some healthy new recipes！

Kerri ，

Heavy on the science which I didn't always understand but mostly it was informative， credible and useful。 Just what I was looking for to give credibility， （by a gastroenterologist） to a vegan diet。 It offered a way forward with both reducing joint inflammation and making my own small contribution to carbon emissions。 Recipes and 4 week plan a great bonus。 Heavy on the science which I didn't always understand but mostly it was informative， credible and useful。 Just what I was looking for to give credibility， （by a gastroenterologist） to a vegan diet。 It offered a way forward with both reducing joint inflammation and making my own small contribution to carbon emissions。 Recipes and 4 week plan a great bonus。 。。。more

Mary Wallan ，

This is a very readable， commonsense approach to adopting a plant-based diet。 Entertaining as it is， the book contains lots of food and medical science evidence for the benefits of plant-based。 That being said， while I plan to try the 28 day plan， it is intimidating but I am now convinced that it will be worthwhile。

abigailscupoftea ，

“brain health actually starts in the gut—and that’s because they are in constant communication with each other。” gut health is so important and this book discusses how fiber is potentially the most powerful solution to restoring your gut microbiota。 the author shares the nutritional benefits behind different plant based foods and there are so many amazing recipes that i can’t wait to try！ 🌱

Jules ，

I read this book and loved it， even though it may have uncovered my Chron's disease。 It may not be for me， but I think it's a book the average American without an autoimmune illness should read。 I read this book and loved it， even though it may have uncovered my Chron's disease。 It may not be for me， but I think it's a book the average American without an autoimmune illness should read。 。。。more

SarahJane ，

Great book！ I’m always finding myself recommending it！

Natasia Angel ，

A really nice reading。 Very informative and Will makes it fun to read。 Love his energy。 But still， the programme is not exactly easy to implement in my opinion。 I am just too lazy I guess。

Reference

google book https://www.google.com/search?tbm=bks&q=Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome

hathitrust digital library https://babel.hathitrust.org/cgi/ls?q1=Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome&field1=ocr&a=srchls&ft=ft&lmt=ft

The British Library https://bll01.primo.exlibrisgroup.com/discovery/search?query=any,contains,Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome&tab=LibraryCatalog&search_scope=Not_BL_Suppress&vid=44BL_INST:BLL01&lang=en&offset=0