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.

This works to jump start Bifidobacteria and Akkermansia production, which will in-turn strengthen our gut lining and repair butyrate transport. Following this protocol, our ability to digest even the hardest of fibers will have improved drastically. 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. We will become gut health masters as we begin this new and exciting culinary journey. The point system is here to help you and remind you to increase diversity over time. With patience, we will begin to notice that it takes less effort to search for foods we know we’ll love at the grocery store. Accumulating these points will allow us to move to the highest level as our true healing journey has only just begun.

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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. For this reason, HMOs are known as “strengtheners” of the gut lining. They will turn on the genes necessary to create more mucins. 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. 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. The role of fiber in gut health is diverse, and we shouldn't neglect it. Unsurprisingly, plants have a total monopoly on this nutrient. Fiber is part of a plant's cellular structure. If you want to get fiber naturally, the only way to do it, is via plants.

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. 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. I have been on the fad diet train (Gluten/Dairy/Grain/Egg Free in various combinations) - largely for healing purposes - for years and I've had some good successes and have learned a lot along the way. After awhile, I began to question the validity of some of these diets as it pertains to diversity of food. Then, I went to Israel and ate my way through that beautiful country eating all of the bread I could get my mouth on...with no adverse reactions despite having been gluten free for many years. It got me thinking seriously about my gluten free status and questioning what I had learned and followed for so long. While it may have been wise for me to be gluten free for awhile, I clearly was not gluten intolerant. Enter sourdough....it's marvelous, amazing, fantastic and opened a whole new door in my dietary world and lead me to ask more and more questions about the variety in my diet which was significantly limited at times. What else could I actually tolerate that I had believed that I couldn't? 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. You may have noticed, there's been a massive resurgence in the popularity of fermented foods. This is one fad that should become a lifestyle. Fermented foods are rich in healthy bacteria, or probiotics. Almost every culture on earth, has fermented foods as part of their food tradition because it's an excellent preservation method.Let this blog serve as a mere introduction into the vast realm of plant-based eating and its healing abilities. Preface I didn't know how to fix myself. I had elite training from institutions like Vanderbilt, Georgetown, and Northwestern, but the pills and procedures in my toolbox weren't going to correct the problem I was facing. Image from: Noortje Ijssennagger., Roelof van der Meer., Saskia W.C. van Mil. Sulfide as a Mucus Barrier-Breaker in Inflammatory Bowel Disease? Volume 22, Issue 3, P190-199, March 01, 2016.)

I completed a bachelor’s degree from Vanderbilt University, an MD from Georgetown University, and a master’s in clinical investigation from Northwestern University. 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.

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This is where we experience the real change. Here, we should notice better energy levels, more restful sleep, and overall, less inflammation in the body. All signs of great progress. But after that we get a bit heavy handed. The things that the Doctor insists are good!! are good!!, but everything else is bad!! We eventually get to a level of diet and eating shaming that just never lets up. For me, eating choices run along a continuum, and each decision is based on choosing between better and worse. Not good!! and bad!! isn't all that helpful. Some of this felt like the 1950's version of "eat your broccoli!", just updated to include miso and kimchi.