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

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

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

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Let this blog serve as a mere introduction into the vast realm of plant-based eating and its healing abilities. Preface 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. 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.

One of the problems of the American diet is that we eat to feed anxiety and self-hatred, knowing full well that we're poisoning ourselves. Often _eating poorly is the point_. We use food as a proxy for self-harm. 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.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! 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. However, when your weight-loss stops and you're unhappy about it, stop overeating ;) To be fair, at the end of the book he talks very briefly about mindful eating and to avoid emotional eating/toxic hunger and doing the Japanese habit of eating to only 80% full/try IF. The last half of the book is an actual day by day four week eating regimen, complete with shopping lists and lists of needed pantry items. If you need that kind of rigorous structure to clean up your eating and your microbiome, that is probably an additional benefit and appeal of this book. Otherwise, it's just a bunch of pricey and sometimes complicated recipes.

The Institute of Medicine recommends adults consume at least 21-38 grams of fiber daily (depending on age and sex). To help cut down on cooking days, it can be very helpful to find a day of the week that works for you to prep some goodness. It does not have to be a Sunday as it depends on your schedule.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. It’s now up to us to harness the right microbes within us and we’re going to do this with, you guessed it, fiber! The Gut Lining And yes, transitioning to a plant-based diet may admittedly be challenging to start. There may also be some unwanted side effects, associated with upping beans and cruciferous veggies, such as gas and bloating. Dr. B's advice is to start low and go slow. Begin the process by slowly adding small quantities of fiber to your diet, so the gut can adapt to processing this efficiently.

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. 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. This will not only leave you feeling more energized and light, but also comes with a plethora of disease preventing and anti-aging benefits.

Ultimately, are looking to maximize the healing power of plants by optimizing our digestion and gut microbiome.

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