Summary of Fiber Fueled
Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome is a book that takes on the popular keto and paleo diets that are so prevalent in our society today. Will Bulsiewicz, a gastroenterologist and gut health expert, explores the theory that it is good gut health that is the key to boosting our metabolism and keeping us healthy and free of diseases. He rubbishes restrictive diets and calls them potentially dangerous. The book promotes healthy ways to improve gut health by more intake of dietary fiber from plant-based resources, such as fruits, vegetables, whole grains, seeds, nuts, and legumes.
The book itself is divided into three parts, each discussing a different issue. In the first part, Bulsiewicz talks about how digestive issues such as heartburn, diarrhea, constipation, etc. are endemic in modern culture. All of these point to one thing: gut health. All humans have trillions of gut microbes that encompass hundreds of different species. This diversity in the gut microbial system is extremely important for overall human health. Since these microbes live in the intestines, they all play a key part in digestion. Each species thrives on different types of food, and this is where a balanced and healthy diet becomes important. To choose the bacteria that will keep you healthy, you need to eat food that will activate them. Bulsiewicz goes further and claims that this knowledge will also help with immune diseases.
Bulsiewicz points out that more than 72 percent of Americans are overweight and more and more people are resorting to medicines for lifestyle diseases. Most young people have become increasingly sedentary, more so than the previous generations, and are also eating very differently than at any other time in human history. Suddenly, the microbes that evolved together with humans also have to adapt. Sugar, refined carbohydrates, salt, chemical preservatives, additives, colorants, artificial sweeteners, unhealthy fats, and excessive animal proteins are creating modern dietary trends that are extremely unhealthy. To combat all these problems, Bulsiewicz advises increasing fiber intake.
However, it is not enough to just bring fiber into the diet. What makes for a truly healthy diet is to ensure that there is a diversity of plants in your diet. The author recommends at least thirty different plants each week. Each plant has its own unique mix of nutrients that offer the human body a variety of benefits. In addition to fiber, plant-based foods also provide phytochemicals which have healing properties and can prevent diseases like cancer and autoimmune diseases. The author also talks about the golden rule of diet: "Eat the rainbow". This means eating a variety of plant-based foods in different colors as each color represents a different phytochemical, with different healing properties. Eating two plants together also provides a synergic effect.
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