Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome
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- Type：Epub+TxT+PDF+Mobi
- Create Date：2021-04-11 08:53:47
- Update Date：2025-09-06
- Status：finish
- Author：Will Bulsiewicz
- ISBN：059308456X
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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。
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。
Reviews
Jennifer
，
Fantastic！！！
Kirstin
，
if you want to age well and avoid nursing homes and be vibrant between here and the end （i。e。 if you want to "live until you die"！）。。。。READ THIS BOOK。 Love Dr Bulsiewicz and hes a good "explainer" of complex things。 if you want to age well and avoid nursing homes and be vibrant between here and the end （i。e。 if you want to "live until you die"！）。。。。READ THIS BOOK。 Love Dr Bulsiewicz and hes a good "explainer" of complex things。 。。。more
Stacey Rae
，
Dr Will describes in detail scientific findings done on humans。 I found this to be refreshing and very informative。 His experience and studies offers new insight and perspectives on dealing with issues around food。 Finally there seems to be hope around food sensitivities for me。 I am looking forward to embarking on Dr Will’s 28 day food plan。 Well done Dr Will， I’ll be sharing this book with all I know。 🤓🤩👍🏻
Céline des Ligneris （Carole）
，
One could resume this book in one sentence: diversity in fiber is the way。 Interesting book to learn how your body works with the help of the microbiome。 As the recipes come without any photos， I had less interest to follow the how to guide to implement his method， I just went on my own and increased the diversity in my plate。
Kt Berendt
，
Even though it advocates a plant based diet which is hard for many people the overall messenging of getting more fiber and specific actions to do so is well conveyed。 He offers "myth busters" or answers to questions about things like kombucha and probiotics so covers a wide range。 Even though it advocates a plant based diet which is hard for many people the overall messenging of getting more fiber and specific actions to do so is well conveyed。 He offers "myth busters" or answers to questions about things like kombucha and probiotics so covers a wide range。 。。。more
Nguyễn Thái Khâm
，
Một quyển sách dễ， đọc， khá hay， khoa học và nhiều gợi mở。Điểm mình không thích là 1/3 sách phía sau là chương trình với thực đơn thực vật 28 ngày， nhiều thành phần nguyên liệu chắc là khó mà tìm thấy ở các quốc gia khác。Một trong những quyển sách mà tác giả là bác sĩ công khai nói KHÔNG với bơ sữa cũng như protein từ động vật， những thứ mà các nhà sản xuất và các nhà quảng cáo liên tục nhồi vào đầu mọi người: Phải ăn， phải uống sản phẩm này， bơ sữa nọ mới cao lớn， khoẻ mạnh được。。。Chốt lại quyể Một quyển sách dễ， đọc， khá hay， khoa học và nhiều gợi mở。Điểm mình không thích là 1/3 sách phía sau là chương trình với thực đơn thực vật 28 ngày， nhiều thành phần nguyên liệu chắc là khó mà tìm thấy ở các quốc gia khác。Một trong những quyển sách mà tác giả là bác sĩ công khai nói KHÔNG với bơ sữa cũng như protein từ động vật， những thứ mà các nhà sản xuất và các nhà quảng cáo liên tục nhồi vào đầu mọi người: Phải ăn， phải uống sản phẩm này， bơ sữa nọ mới cao lớn， khoẻ mạnh được。。。Chốt lại quyển sách là câu nói mà mình phải suy nghĩ và nhẩm đi nhẩm lại trong đầu: “ĂN ĐA DẠNG THỰC PHẨM THỰC VẬT”。 Đương nhiên là thực vật tự nhiên， hữu cơ thì tốt hơn là thực vật sản xuất công nghiệp， đầy phân bón và hoá chất。。Còn bơ sữa， thịt cá， protein thực vật。。。v。v。。。có thể hạn chế dưới mức 10% khẩu phần ăn， hoặc tốt hơn là có thể bỏ hẳn nếu làm được :D 。。。more
Nicolle
，
Eating whole foods isn’t a new idea but still an informative read with a new perspective regarding importance of gut flora and fiber。 Ordered the hard copy after listening to try out the recipes。
Liisa
，
This is a believable and energetically written book by a gastroenterologist。 What I especially liked was that I learned from reading it。 My only reservation is that the month-long recipe section includes oil and salt。 Even so， the recipes， with some tweaking to account for the oil and salt， will likely be a pleasure， as there are many new ones for me to try and the variation in flavors in them is exceptional。
Hali Davidson
，
I've read a lot of books on plant-based nutrition。 Regardless， there is a lot of information on the gut microbiome that was covered in an easily understood way， so I highly recommend it！ I've read a lot of books on plant-based nutrition。 Regardless， there is a lot of information on the gut microbiome that was covered in an easily understood way， so I highly recommend it！ 。。。more
Yash
，
I have been vegan for a year and the results were clear and consistent with what the author has specified。 The ingredients required for the recipe are not readily available in Asian countries and that is my only complaint。
Quinton
，
Wow， this was an incredible book that could go into the list of life-changing reads （that has yet to be determined， but it was that good）。 It's science-backed information， written by a GI doctor， on gut bacteria， and how how to have a healthy gut。 It was fantastic。 The short answer is - if you want a healthy gut （and all health starts in the gut）， eat a lot of different types of plants。 Having enough fiber isn't the answer， it's having the right variety of fibers （which comes from plants） which Wow， this was an incredible book that could go into the list of life-changing reads （that has yet to be determined， but it was that good）。 It's science-backed information， written by a GI doctor， on gut bacteria， and how how to have a healthy gut。 It was fantastic。 The short answer is - if you want a healthy gut （and all health starts in the gut）， eat a lot of different types of plants。 Having enough fiber isn't the answer， it's having the right variety of fibers （which comes from plants） which help grow the right type of bacteria in the gut to keep you healthy。 There's never a guarantee when it comes to health， but if you want to reduce your risk of cancer or other diseases， eat a variety of plants。 Like， at least 30 different types per week。I Loved this book; I can't recommend it enough。 。。。more
Shawn W
，
“Have you ever wondered why we kiss？ It’s actually an expression of love to share your micro biome with another person。 Every time we kiss， we exchange 80 million microbes with our partner。 And vice versa。 There is speculation that kissing may have evolved as a way of sampling a potential lover’s micro biome for compatibility。”
Ethan Tang
，
Very informative and has encouraged me to make various changes in my own eating habits。I thought he was a bit too "friendly" in his delivery though- especially earlier in the book。 I appreciate his desire to make the science palatable， but I think he took it too far with the analogies and the exclamation marks。However， I still very much enjoyed the book。 Dr。 B has a brilliant mind and a big heart for helping others live better lives。 Very informative and has encouraged me to make various changes in my own eating habits。I thought he was a bit too "friendly" in his delivery though- especially earlier in the book。 I appreciate his desire to make the science palatable， but I think he took it too far with the analogies and the exclamation marks。However， I still very much enjoyed the book。 Dr。 B has a brilliant mind and a big heart for helping others live better lives。 。。。more
Dee Dee Walker
，
This might be good for a real beginner in healthy eating。 I have read other books on the subject that went intoMuch greater detail and was much more educational。 There is a lot of fluff and just talking。 Sorry just not interested。 My mind wandered way too much。 I did learn one thing and it was about someone else’s research。 The finding was that the best way to grow the microbiome is to eat lots of variety of veggies。
Janice Gora
，
Dr。 B is a reputable MD in GI world。I first listened on audiobook。 So much good information that is backed by science。
Eva Warren
，
Fiber is fire
Taylor
，
Really enjoyed this book！ As some have mentioned， it does begin to get repetitive near the end but I feel that it’s because the science continues to prove his points。 Quick and easy read， even for someone like myself who has very little science and diet knowledge。 This is also coming from someone who does not suffer from chronic illness， however I have suffered from chronic fatigue for over 10 years as well as brain fog。 I was vegetarian for seven years， so eating plants is nothing new to me。 I Really enjoyed this book！ As some have mentioned， it does begin to get repetitive near the end but I feel that it’s because the science continues to prove his points。 Quick and easy read， even for someone like myself who has very little science and diet knowledge。 This is also coming from someone who does not suffer from chronic illness， however I have suffered from chronic fatigue for over 10 years as well as brain fog。 I was vegetarian for seven years， so eating plants is nothing new to me。 I thought there was a lot of useful information dispelling myths and highlighting what is most important in a plant based diet， it made me realize that I was a fairly unhealthy vegetarian even though I didn’t think so at the time。 I’ve been following the advice that Dr。 B has recommended for over a month now， and my energy levels are the best they have ever been。 I likely won’t be following the meal plan at the end of the book as I already know a lot of plant based recipes， but for someone making the transition I think this is a very helpful resource。 I saved a handful of the recipes that stood out to me most and am looking forward to making them。 I have already recommended this book to multiple people I know and will continue to do so！ 。。。more
Angie Mcfarling
，
excellent。 well written by a doctor for a layman to understand。 It all begins in the gut so fuel it properly！ the recipes are easy--finding some of the ingredients is a challenge but opens my mind to all the plant possibilities！！！
Regina Lemoine
，
There’s definitely a lot of good info here， especially about the importance of eating from a wide variety of plants， rather than just focusing on grams of fiber。 I’m looking forward to trying some of the recipes。
Tara Adams
，
This book is my nutrition Bible！
Lillie Sun
，
Honestly， nothing completely new – I liked hearing about all the benefits of fiber！ I always knew it was an important part of a healthy lifestyle but now more than ever。 The book was very science driven at points that I kind of zoned out but the main takeaway is， your gut is such an important part of your body that often gets overlooked。
Jenny
，
While I have not gone through the 4 week recipe plan in the back of this book yet， I finished the prose section and have thoroughly enjoyed this message for myself -- whole food， plant-based diversity， striving to get 30 different whole plant foods in your diet each week。 This is not completely revolutionary in and of itself 。。。 I think most people invested in diet health have heard the recommendation that whole， organic fruits and veggies and Blue Zone diets are the healthiest in the world。 But While I have not gone through the 4 week recipe plan in the back of this book yet， I finished the prose section and have thoroughly enjoyed this message for myself -- whole food， plant-based diversity， striving to get 30 different whole plant foods in your diet each week。 This is not completely revolutionary in and of itself 。。。 I think most people invested in diet health have heard the recommendation that whole， organic fruits and veggies and Blue Zone diets are the healthiest in the world。 But I appreciate this info coming from a gastroenterologist who genuinely seems very excited about all the research he has done and his interactions with his own patients （and family members， himself included）。 Things I like from the start: the message is very simple， and is basically one sentence or even phrase （plant-based diversity， getting 30+ different plants a week）; the messages here mirror common sense （I have found in the natural health world especially that there are so many conflicting messages and many just don't seen intuitively sound from a human health perspective）; author shares all his sources， like a good researcher， and science-backed doctor （which he is）; the source of health as being fiber is key， and it is a good key， which the author explains in depth。 The microbiome is detailed out for the reader， and you come to understand why plants are necessary。 I personally had a negative experience with a natural health practitioner when I started having some health flares about 5 years ago （she had me taking tons and tons of supplements every day with absolutely no changes occurring after 6 months; placed me on an extremely restrictive diet with little to no explanation that ever made any sense to me; etc。）。 I was finally diagnosed with lymphocytic colitis a couple years ago， which is （thankfully） not life threatening in the long-term， but still greatly disrupts my digestion， which is a big problem， since 70% of our immunity resides in our gut。 I have never fully regained my digestive health， though things have slowly improved on their own （very slowly， like， 2-3 years post natural health practitioner）。 I saw Dr。 B on the Minimalist Baker's IG stories， and he shared the crux of his message。 I started making some basic changes and have seen immediate results。。。。which is wild。 Everyone and everyone's microbiome is different， so I would never armchair diagnose others experiencing dysbiosis， but would definitely urge anyone curious to read the book and start out with some small， cautious changes like I did and see what happens。 Eating more plants can't hurt you， so I don't think you would be putting yourself at risk。 Little to lose， but maybe a lot to gain？ Anyway， I recommend！ 。。。more
Katie
，
Highly recommend。 I find the subtitle misleading as the aim of eating Fiber Fueled is less about losing weight and more about optimizing healthy， with the added bonus of losing weight。 I haven't done the 4 week plan yet， which is highly detailed and almost half the book。 But looking forward to working through it and seeing the health benefits！ I was inspired to read this because I've been struggling to heal my eczema and I know there's a gut connection。 Also excited about the improved mental hea Highly recommend。 I find the subtitle misleading as the aim of eating Fiber Fueled is less about losing weight and more about optimizing healthy， with the added bonus of losing weight。 I haven't done the 4 week plan yet， which is highly detailed and almost half the book。 But looking forward to working through it and seeing the health benefits！ I was inspired to read this because I've been struggling to heal my eczema and I know there's a gut connection。 Also excited about the improved mental health as a result of eating Fiber Fueled。 。。。more
Allyson
，
Great insight into the role of the microbiome and health
Abby Sagstetter
，
Interesting argument for plant based diet with emphasis on fiber intake。 I appreciated the multitude of studies to back his claims。 I did lose some interest midway through， but powered through to the tasty looking recipes！
Stacey
，
Outstanding research and simple， straight forward findings。 We need to eat more fiber from more sources。 Our gut Microbiome rules the landscape。
Linda
，
Really interesting book。 So much information （and recipes） that I ended up buying it （I had borrowed from the library）。
Auggy
，
Pales in comparison to Gregor's How Not to Die。 Has some interesting information but neglects the more detailed 'why' for a lot of things which lessens the impact for me。 Also， seems like the author has a bias against dairy （and alcohol） that lead to some hypocritical statements。 Don't eliminate an entire category of food but eliminate all dairy。 There are risks associated with fermented foods but we will be eating them in moderation so it's okay but all the potential benefits of dairy （which he Pales in comparison to Gregor's How Not to Die。 Has some interesting information but neglects the more detailed 'why' for a lot of things which lessens the impact for me。 Also， seems like the author has a bias against dairy （and alcohol） that lead to some hypocritical statements。 Don't eliminate an entire category of food but eliminate all dairy。 There are risks associated with fermented foods but we will be eating them in moderation so it's okay but all the potential benefits of dairy （which he discounts as propaganda） aren't worth the negatives （which are。。。？） so don't have any。 Additionally， the meal plan strikes me as expensive， excessive， and unpractical。 And I say this as someone already eating predominately whole foods and almost no dairy。 。。。more
Stephanie
，
I read this because the microbiome is cool and mysterious and I wanted to learn more。 There’s certainly some opining here and I think the mention of weight loss as a goal is annoying， but the author does a decent job of writing for the masses while working in what research actually tells us。 （Eat plants！） And I was glad to see a level-headed rebuff of paleo， keto， gluten-free fad diets because the research doesn’t bear them out。 And it made me pay attention to the number of plants I eat。 Overall I read this because the microbiome is cool and mysterious and I wanted to learn more。 There’s certainly some opining here and I think the mention of weight loss as a goal is annoying， but the author does a decent job of writing for the masses while working in what research actually tells us。 （Eat plants！） And I was glad to see a level-headed rebuff of paleo， keto， gluten-free fad diets because the research doesn’t bear them out。 And it made me pay attention to the number of plants I eat。 Overall fun to read。 Would be especially recommended for people who struggle with stomach issues。 。。。more
Nancy Decker
，