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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.) 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. 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.
An easy way to incorporate plants into our diets is to remember the acronym, F-GOALS. This acronym stands for fruits and fermented foods, greens and grains, omega-rich nuts and seeds, aromatics, legumes, and sulforaphane. Fruit and Fermented Foods I was 50lbs overweight with a saggy gut hanging over my belly. It was sobering. This was not the person I remembered from years past. I’d always thought of myself as an athlete, but the blood pressure pills sitting on the sink were a harsh reminder of how much had changed. I was anxious and depressed. I had low self-esteem and low energy. I was addicted to unhealthy food and the fleeting joy it brought me. You’ve probably heard that consuming enough fiber is important for your health. But what’s all the fuss? And how do you get more fiber? Health Benefits of Fiber 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).There is a direct connection between your gut microbiota and your immune system. They exist in close proximity to one another. Most importantly, this is not a diet, it is a change of lifestyle and you need to be ready and willing to make some sacrifices. It is worth it though. 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!
The good news is that medical health breakthroughs are continuously providing us with new information to help restore and optimize gut function. When it comes to learning about our digestive health, and the little creatures living in our guts known as microbes, knowledge is expanding. What Are Microbes and How Do They Impact Gut Health? Lastly: Bulsiewicz says you can eat plants unlimited/eat as much as you want constantly throughout the book, which I strongly disagree with, but sure--when you're first starting out, eat your heart out. Don't go hungry. Try new things!There's a lot of misconception around fiber and high-fiber diets. For many of us, when we think about fiber, we think of foods that resemble cardboard and cereals that are difficult to swallow. Many of us might remember women in advertising, rubbing their stomachs, advocating for a miracle product bound to keep us all "regular." But, fiber does so much more than just passing through us, and cleaning out our systems. Going primarily plant-based in the short-term can be a remarkable healing experience. Your body will be producing mass amounts of good bacteria through the fermentation of fiber.
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.)If we currently have trouble digesting raw plant fibers in excess then let’s start with the Gut Reset Protocol. Pumpkin soup with roasted pumpkin seeds or nuts and topped with sprouts. Serve a slice of sourdough bread with the soup or toasted bread cubes. But, as with all things there's a bit of a catch. To get the benefits of short-chain fatty acids, we need to eat more prebiotics, and thus more fiber. To do that, we need to ramp up our plant consumption. 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.
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