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Plant Powered Plus: Activate the Power of Your Gut to Tame Inflammation and Reclaim Your Health
The instant New York Times bestseller!
The New York Times bestselling author of Fiber Fueled offers an empowering new program to reclaim your health, fight inflammation, and supercharge your immune system by healing your gut.
We’ve all heard inflammation is harmful, but what exactly is it, why does it happen, and how can we truly heal it? The answers, it turns out, lie deep within your gut.
Dr. Will Bulsiewicz is an award winning gastroenterologist and internationally renowned gut health expert on a mission to improve the gut health of millions. During years of seeing patients, he noticed an undeniable chronic inflammation was on the rise and behind a staggering array of health issues. This includes digestive conditions like ulcerative colitis, Crohn’s disease, and irritable bowel syndrome. But there was so much more – allergies, autoimmune diseases, headaches, depression, thyroid and skin problems, menopausal symptoms, metabolic and hormonal issues. These may seem like separate problems, but they share one common root inflammation.
In Plant Powered Plus, Dr. Bulsiewicz unveils the transformative power of the gut-immune connection, guiding you step-by-step through an evidence-based, holistic approach to conquering inflammation and reclaiming your vitality. This is a practical, life-changing program divided into three progressive phases, providing customizable guidance to restore balance, reduce inflammation, and create sustainable health through a plant-forward lifestyle. It’s not just about managing symptoms—it’s about addressing the root causes and building lasting wellness.You’ll
• How inflammation works and why your gut is at the epicenter
• The three layers of your body's defense system
• Lessons from the healthiest diets and cultures around the world
• The four most important pillars of an anti-inflammatory diet
• Three strategies to synchronize your internal clock and enhance immunity through chronotherapy
• Dr. B’s expertly designed supplement stacks tailored for peak gut and immune health
• The surprising ways that community, connection, and purpose support healing
With Plant Powered Plus, you’ll harness the incredible power of your gut to unlock an anti-inflammatory lifestyle that energizes, alleviates symptoms, reduces disease risk, and supports lifelong vitality. Take the first step toward radiant, lasting health—starting from within.
The New York Times bestselling author of Fiber Fueled offers an empowering new program to reclaim your health, fight inflammation, and supercharge your immune system by healing your gut.
We’ve all heard inflammation is harmful, but what exactly is it, why does it happen, and how can we truly heal it? The answers, it turns out, lie deep within your gut.
Dr. Will Bulsiewicz is an award winning gastroenterologist and internationally renowned gut health expert on a mission to improve the gut health of millions. During years of seeing patients, he noticed an undeniable chronic inflammation was on the rise and behind a staggering array of health issues. This includes digestive conditions like ulcerative colitis, Crohn’s disease, and irritable bowel syndrome. But there was so much more – allergies, autoimmune diseases, headaches, depression, thyroid and skin problems, menopausal symptoms, metabolic and hormonal issues. These may seem like separate problems, but they share one common root inflammation.
In Plant Powered Plus, Dr. Bulsiewicz unveils the transformative power of the gut-immune connection, guiding you step-by-step through an evidence-based, holistic approach to conquering inflammation and reclaiming your vitality. This is a practical, life-changing program divided into three progressive phases, providing customizable guidance to restore balance, reduce inflammation, and create sustainable health through a plant-forward lifestyle. It’s not just about managing symptoms—it’s about addressing the root causes and building lasting wellness.You’ll
• How inflammation works and why your gut is at the epicenter
• The three layers of your body's defense system
• Lessons from the healthiest diets and cultures around the world
• The four most important pillars of an anti-inflammatory diet
• Three strategies to synchronize your internal clock and enhance immunity through chronotherapy
• Dr. B’s expertly designed supplement stacks tailored for peak gut and immune health
• The surprising ways that community, connection, and purpose support healing
With Plant Powered Plus, you’ll harness the incredible power of your gut to unlock an anti-inflammatory lifestyle that energizes, alleviates symptoms, reduces disease risk, and supports lifelong vitality. Take the first step toward radiant, lasting health—starting from within.
416 pages, Hardcover
Published January 13, 2026
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Displaying 1 - 30 of 96 reviews
February 12, 2026
This book might be very useful for anyone thinking of cleaning up their eating habits to include more whole plant foods but they haven't done so yet. It also offers some very interesting insight into some of the latest research on the human microbiome and immune system. But, as someone who has been plant based, focused on whole foods for years, the book didn’t hit home.
It feels like Dr. B wrote this more for readers who 1) aren’t sold on plant based exclusivity, or 2) aren’t wanting to be told the whole unvarnished truth about the research states. Instead it feels like it hold readers’ hands and gives them permission to ignore what the body of evidence states (drink a bit of alcohol, include some animal foods, you do you). Don’t get me wrong, no one needs anyone’s permission to eat and drink how they want to, but I far prefer it when an author provides the evidence for the very best diet and lifestyle for health and lets it sit for reader consideration .
Also quite disappointed in the supplements chapters where Dr. B seems to use his book as a platform / shill to sell his supplements company only after telling readers about all the supplements they should be on. It makes a critically thinking reader / listener wonder how objective his advice in that chapter really is. (Note: this is a good reason for anyone looking to learn more about healthful living for longevity, health, weight loss, or to cure or improve chronic conditions to instead look to Dr. Michael Gregor’s works including: How Not To Die, How Not to Diet, How Not to Age, as Dr. Gregor NEVER uses his platform to sell anything and the profits from his books go to charity. Instead Dr. Gregor provides the evidence based health and diet research from the entire body of scientific research).
Finally, I personally didn’t love the way Chapter 8 evolved into what felt a bit like a sermon on the fact that God loves you and that faith is an integral part of health. While it may be that connection and spirituality are positive aspects in improving health, parts of this chapter ended up feeling like a dogmatic push for the author’s God. Spirituality and connection doesn’t have to mean having a religious practice with God, even atheists can feel connected to something outside themselves (eg. nature, the universe). So, I found this whole section a bit too much for a book that is advertised to be on gut and immune health.
It feels like Dr. B wrote this more for readers who 1) aren’t sold on plant based exclusivity, or 2) aren’t wanting to be told the whole unvarnished truth about the research states. Instead it feels like it hold readers’ hands and gives them permission to ignore what the body of evidence states (drink a bit of alcohol, include some animal foods, you do you). Don’t get me wrong, no one needs anyone’s permission to eat and drink how they want to, but I far prefer it when an author provides the evidence for the very best diet and lifestyle for health and lets it sit for reader consideration .
Also quite disappointed in the supplements chapters where Dr. B seems to use his book as a platform / shill to sell his supplements company only after telling readers about all the supplements they should be on. It makes a critically thinking reader / listener wonder how objective his advice in that chapter really is. (Note: this is a good reason for anyone looking to learn more about healthful living for longevity, health, weight loss, or to cure or improve chronic conditions to instead look to Dr. Michael Gregor’s works including: How Not To Die, How Not to Diet, How Not to Age, as Dr. Gregor NEVER uses his platform to sell anything and the profits from his books go to charity. Instead Dr. Gregor provides the evidence based health and diet research from the entire body of scientific research).
Finally, I personally didn’t love the way Chapter 8 evolved into what felt a bit like a sermon on the fact that God loves you and that faith is an integral part of health. While it may be that connection and spirituality are positive aspects in improving health, parts of this chapter ended up feeling like a dogmatic push for the author’s God. Spirituality and connection doesn’t have to mean having a religious practice with God, even atheists can feel connected to something outside themselves (eg. nature, the universe). So, I found this whole section a bit too much for a book that is advertised to be on gut and immune health.
December 6, 2025
This book was a veritable treasure trove of gut-health resources! I learned so much about fighting inflammation and how to heal my gut. I've cut out dairy and sugar and started adding more fermented veggies as well. I've only just started implementing changes and noticed much more energy, healthier bm's, and a happier tummy after meals. I've started adding things like moringa leaves, cabbage, kale, arugula, pickled veggies, avocado, purple sweet potato,, and various vitamin c packed fruits into my diet. I even cook with oat milk and coconut milk for my dairy-free options (also very good in tea or coffee). It's so easy to eat what's good for me in a stir-fry dish or salad. You will not regret implementing diverse, plant-powered options into your daily meals to properly fuel your gut and, in so doing, your brain.
January 23, 2026
At one point he said he specifically wrote this for me and I appreciate that 💗
April 29, 2026
[Borrowed from one of my coworkers]
January 16, 2026
Don’t be deceived by the title! This book will meet you exactly where you are. Looking at the cover, you may assume this is vegan propaganda but it is not. This is Dr. B’s most helpful work to date, and probably the most tangibly useful book I have ever read. I am already putting pieces of it into practice!
The book does a fantastic job of explaining incredibly complex topics in a way that anyone can understand. At the same time, it does not read like textbook. As you go through the book, you are learning bits of information that explain the WHY behind his later recommendations.
My two favorite things about this book are the myth busting/Q&A blurbs and the clear action steps laid out in the book.
Boiled down, this book is a guide of simple lifestyle changes that can be made to bring us back towards the environment our bodies have evolved for. At the same time, it is a beautifully balanced approach, which doesn’t involve living like a cave dweller. Dr. B is such a down to earth guy and you can see it in this book. The recommendations in this book can be done by anyone! Read it yourself and share with a friend. This is the kind of book that could change the world (or America at least!).
The book does a fantastic job of explaining incredibly complex topics in a way that anyone can understand. At the same time, it does not read like textbook. As you go through the book, you are learning bits of information that explain the WHY behind his later recommendations.
My two favorite things about this book are the myth busting/Q&A blurbs and the clear action steps laid out in the book.
Boiled down, this book is a guide of simple lifestyle changes that can be made to bring us back towards the environment our bodies have evolved for. At the same time, it is a beautifully balanced approach, which doesn’t involve living like a cave dweller. Dr. B is such a down to earth guy and you can see it in this book. The recommendations in this book can be done by anyone! Read it yourself and share with a friend. This is the kind of book that could change the world (or America at least!).
Read
May 22, 2026I'm a bit of a nerd for plant-based dietary research, and the author's last book was very good, so I had to pick up this one. It's much like Fiber Fueled, but goes broader on some topics and deeper on others, as well as giving updates on some of the recent scientific findings.
March 10, 2026
Dr. Will is probably one of my favorite MDs in the online health space. He’s realistic, comprehensive, and passionate about his work as a gastroenterologist, and it really shows in this book.
May 17, 2026
Excellent!
January 17, 2026
Dr. B presents many scientific reasons for us all to eat more plants of many varieties and suggests lifestyle changes that will also improve your overall health, vitality, and healthspan. He provides 3 phases to implement changes to diet and lifestyle. Each of the phases have many components and I likely won’t incorporate them all permanently, but I plan to spend time in each phase and give each thing a try to see what makes a sustainable difference in how I feel. It’s too soon to comment on the results since I just started on phase 1 but I’m looking forward to trying some new recipes and if nothing else improving my diet with more real foods and my mood with meditation and exercise, which I already know work from past experiences.
February 17, 2026
I completely enjoy reading health books from a wide range of perspectives. However, tbh, they often leave me feeling the way I did when talking to my teenagers. I listen, but in the back of my mind I'm wondering what isn't being said. Sometimes what's left out feels just as important as what's included.
I like Dr. B. I've heard him interviewed on several podcasts that I follow, and he comes across as personable and sincere and he has a real desire to help people improve gut health.
His message is clear and consistent...eat plants...eat fiber. He stays focused on that core principle, and I appreciate that he doesn't slip into attack mode when discussing dietary approaches that aren't plant based.
Early on, he acknowledges that fiber alone doesn't fix every gut issue. Still, the overarching message circles back to fiber, fiber, fiber. I found myself wanting more discussion of the tougher cases he has seen....like the patients with severe issues and those who struggle to tolerate high fiber diets.
Much of the advice feels geared toward the relatively healthy people who might want to improve their gut health to avoid illnesses that seems to creep in. I'd like more cautionary examples for people dealing with more complex/chronic issues.
But even with my wishlist, I found this book kind of fascinating and thought provoking. So 4 stars.
I like Dr. B. I've heard him interviewed on several podcasts that I follow, and he comes across as personable and sincere and he has a real desire to help people improve gut health.
His message is clear and consistent...eat plants...eat fiber. He stays focused on that core principle, and I appreciate that he doesn't slip into attack mode when discussing dietary approaches that aren't plant based.
Early on, he acknowledges that fiber alone doesn't fix every gut issue. Still, the overarching message circles back to fiber, fiber, fiber. I found myself wanting more discussion of the tougher cases he has seen....like the patients with severe issues and those who struggle to tolerate high fiber diets.
Much of the advice feels geared toward the relatively healthy people who might want to improve their gut health to avoid illnesses that seems to creep in. I'd like more cautionary examples for people dealing with more complex/chronic issues.
But even with my wishlist, I found this book kind of fascinating and thought provoking. So 4 stars.
January 17, 2026
This book has inspired me to make changes in the just few days that I have had and read it. The author is an extremely well-read scientist, and, with my own background in molecular biology and a current registered nurse, I so appreciate that he has read all through the scientific literature and that he can transmit the truth with clarity and excitement. I have learned that health seems to center around nutrition, yet also importantly is strongly affected by sleep, movement, our environment, relationships, and emotional and spiritual wellbeing. Grateful that this book brings attention to these points as well. Reading it has taught me new things about the circadian rhythm, how to take the (few) supplements that the author recommends effectively, and why we should eat the things that are most helpful to our bodies. Because this book is strongly backed by scientific literature, I understand why I should make the changes that Plant Powered Plus recommends. That is so helpful to me for longterm behavior change. I am a mother of four, pregnant with my fifth baby, and I want to be the best mother I can. Taking care of myself is essential to this goal, and I know this book is helping me do just that!
March 26, 2026
The author presents this book as an upgraded, more actionable version of his previous book Plant Powered, but in reality it feels largely like a repackaged manuscript with minimal new substance. The book repeats the same core arguments about the gut microbiome, fiber, and plant diversity, often using nearly identical explanations, anecdotes, and structure, with the main addition being a more clearly organized step-by-step “program” and a broader emphasis on inflammation. While this improved formatting may help new readers apply the advice more easily, those familiar with his earlier work will likely find the overlap too substantial to justify a separate purchase. If you read the first book, save your money!!
March 22, 2026
My new favorite word is polyphenols. I’m trying to eat as many as I can 🙈
While some of the terminology was beyond me, I feel like this book still helped me see the bigger picture with gut health. He had helpful explanations of what causes inflammation and why fibre and plant diversity are so good for the body. The gut is connected to so much of our wellbeing. It also reinforced why I should be taking the supplements that my naturopath has recommended to me for years, and being more consistent the past week I can say I definitely feel the difference😅
I didn’t love the push for the supplements under his brand, but didn’t find it too strong. He pushes them as though there aren’t many reliable health products but there are plenty of options, they just most likely aren’t going to be the cheapest ones at the pharmacy.
I was surprised by the broader recommendations at the end about how our gut health, relational, emotional and spiritual well being are also connected. I appreciated the author’s personal story and think that a holistic view of health can be really helpful.
While some of the terminology was beyond me, I feel like this book still helped me see the bigger picture with gut health. He had helpful explanations of what causes inflammation and why fibre and plant diversity are so good for the body. The gut is connected to so much of our wellbeing. It also reinforced why I should be taking the supplements that my naturopath has recommended to me for years, and being more consistent the past week I can say I definitely feel the difference😅
I didn’t love the push for the supplements under his brand, but didn’t find it too strong. He pushes them as though there aren’t many reliable health products but there are plenty of options, they just most likely aren’t going to be the cheapest ones at the pharmacy.
I was surprised by the broader recommendations at the end about how our gut health, relational, emotional and spiritual well being are also connected. I appreciated the author’s personal story and think that a holistic view of health can be really helpful.
January 17, 2026
A must read....
I came across Dr. B and this book in a podcast Diary of a CEO. After watching and learning the basis of the book I had to preorder it. I immediately started to implement the things I learned, but needed to learn more. I couldn't wait to read the book; and I wasn't disappointed. I have already seen great changes in my gut health and the way I feel, my energy and overall wellbeing.
This book is a must read for anyone wishing to improve their overall health and have a clear understanding of the why and how of what causes inflammation in the body, and what you can do to begin to heal it.
Not only does it educate you on what is causing your inflammation; it explains it to you in a way that is clear and concise. As well as providing you a plan of action to begin the healing process.
It is backed by medical and scientific information, and a pdf of the studies to back up the evidence based information. It will make clear to you how important it is to heal the inflammation in your gut and how it effects your overall health and well being. We all need to hear this information.
The book is so well written and offers you a comprehensive guide with lots of practical useful information. I highly recommend it for those who suffer from gut issues and are lost in all the confusing information. It will make clear to you all the things that are happening, and will walk you through the journey to a sustainable approach to heal, and offer a path to such a better quality of life.
Dr B. is a wonderful educator and writer and provides you with an understanding of why inflammation happens, what are the causes, and how you can implement proper nutrition.
You will learn the importance of the foods to choose and why, how to improve digestive health, practical and simple lifestyle changes, as well as explain the importance of stress reduction.
You will come away with better energy through healthy diet, exercise, a better functioning digestive system, and lifestyle practices for overall wellness. Overall you will notice Better Mental and Physical health, and wellness.
It is a roadmap that combines Body, Mind and Spirit and leads to a sense of complete balance.
You won't be disappointed. It is what everyone needs to reset their health and improve their overall quality of life. I am so grateful I found my way to Dr. B. and this amazing book and its extremely helpful and live changing information. I just loved this book and so appreciate Dr. B and his commitment to helping us all to heal.
I came across Dr. B and this book in a podcast Diary of a CEO. After watching and learning the basis of the book I had to preorder it. I immediately started to implement the things I learned, but needed to learn more. I couldn't wait to read the book; and I wasn't disappointed. I have already seen great changes in my gut health and the way I feel, my energy and overall wellbeing.
This book is a must read for anyone wishing to improve their overall health and have a clear understanding of the why and how of what causes inflammation in the body, and what you can do to begin to heal it.
Not only does it educate you on what is causing your inflammation; it explains it to you in a way that is clear and concise. As well as providing you a plan of action to begin the healing process.
It is backed by medical and scientific information, and a pdf of the studies to back up the evidence based information. It will make clear to you how important it is to heal the inflammation in your gut and how it effects your overall health and well being. We all need to hear this information.
The book is so well written and offers you a comprehensive guide with lots of practical useful information. I highly recommend it for those who suffer from gut issues and are lost in all the confusing information. It will make clear to you all the things that are happening, and will walk you through the journey to a sustainable approach to heal, and offer a path to such a better quality of life.
Dr B. is a wonderful educator and writer and provides you with an understanding of why inflammation happens, what are the causes, and how you can implement proper nutrition.
You will learn the importance of the foods to choose and why, how to improve digestive health, practical and simple lifestyle changes, as well as explain the importance of stress reduction.
You will come away with better energy through healthy diet, exercise, a better functioning digestive system, and lifestyle practices for overall wellness. Overall you will notice Better Mental and Physical health, and wellness.
It is a roadmap that combines Body, Mind and Spirit and leads to a sense of complete balance.
You won't be disappointed. It is what everyone needs to reset their health and improve their overall quality of life. I am so grateful I found my way to Dr. B. and this amazing book and its extremely helpful and live changing information. I just loved this book and so appreciate Dr. B and his commitment to helping us all to heal.
February 16, 2026
Great advice that works! I’ve had really messed up digestion for a year but am already starting to feel better after a few days of applying these principles - fibre for the win! Dr Will breaks down the science of the gut in an easy to understand and practical way.
Listened on Spotify and would re-read.
Listened on Spotify and would re-read.
July 6, 2026
Surprisingly compelling reading on what goes on inside you with the trillions of bacteria that make up your gut. An “Incredible Journey” through a very little understood part of the body that controls so much of our lives. Who knew mood altering substances were made there, and the incredibly complex chemical reactions that take place to regulate our very existence? Highly recommended.
March 16, 2026
Some really helpful information!
May 18, 2026
Eye opening and informative. It’s crazy how much I really didn’t know and continue to learn.
Can honestly cause fear and more questions of how and why we are legally exposed to many toxins.
Has a lot of recipes at the end!
Can honestly cause fear and more questions of how and why we are legally exposed to many toxins.
Has a lot of recipes at the end!
August 20, 2026
Honestly, the podcast was better. Big fan of the concepts, but found this book a little bit dense.
March 7, 2026
This book is an essential read for anyone with IBS or functional gut diagnosis. You will never get this level of information, advice and menu planning from a bog standard gastroenterologist and yes that is my experience. Also his advice works and you will feel a lot better.
January 27, 2026
After being diagnosed with UC in 2025 I've struggled to find evidence based guidance for how to heal my colon, other than taking extremely expensive medication. Yes, the medicine is helping, but this book is the answer for how I can make lifestyle changes to reduce inflammation and bring my UC into remission and keep it there. Dr. B's book has helped me understand what is happening in my gut, how it is causing inflammation, how that is affecting my day to day life and what I can do to turn it around. I finally feel like I know how to work with my body and I am hopeful I will feel like myself again soon.
February 1, 2026
He obviously knows what he’s talking about and he raises a lot of good points about eating a whole food plant based diet and avoiding ultra processed foods. He talks about exercise and sleep and reducing stress. I also feel that the book is a bit of a shill for his supplements.
June 26, 2026
I really liked this… until the end. Not sure how such a science based book starting pushing religion and motherhood on me at the end as a means of happiness and healthiness… oof
January 19, 2026
(Spotify) Il y a du stock la dedans!
January 17, 2026
I've been following Dr. Will Bulsiewicz for years. I've read Fiber Fueled, I've watched him present at nutrition conferences, watch him on podcasts, and now watch him on his own podcast, The Gut Insiders. This new book discusses inflammation, a key driver to many of our chronic diseases. Dr. B is eloquent and able to explain things in a way that makes them easy to understand. He makes the idea of change exciting. I'm really looking forward to making the recipes included in this book because the ones from Fiber Fueled were excellent!
January 18, 2026
Obsessed with Dr.B. He has a way of making you fall in love with science. This book is a must read if you want to learn about how your body works, more specifically how to care for your gut, immunity, and long-term health. You will most certainly eat more plants after reading this book. :)
September 11, 2026
This book is probably my top recommended health book now. Great for anyone open and willing to change your diet, wanting to improve health, or anyone with autoimmune disease. I found the data fascinating and the whole book was reinvigorating to be a little bit better with choosing whole foods over pantry snacks. After reading reviews, I was worried about ch 8, but it ended up being my favorite chapter - "Food can be medicine, but so can connection".
Data:
- The 4 nutririon workhorses that have been proven by science to nurture our gut microbiome but are unfortunately missing or wildly deficient for most people: fiber, polyphenols, healthy fats, and fermented foods
- Saturated fat (animal products) = inflammation. Increases risk of IBS and colon cancer. High meat & saturated fat intake is linked to UC, RA, and MS.
- Even If you don't reduce saturated fat intake, just increasing fiber intake does a lot of good and fights bad bacteria
- In the gut, excess salt depletes beneficial bacteria by up to 90% and triggers immune cells linked to autoimmune disease - this explains the association between salt intake and RA, MS, lupus, UC, and chrones disease.
- Kids in America get 60% of their calories of ultra-processed foods
- Every 10% increase in ultra-processed foods, was associated with a 14% increased risk of death
- Ultra-processed food intake has been associated with increased risk of chrone's disease, UC, MS, lupus, PCOS, gout, asthma, eczema, and food allergies. In addition, they've also been connected to IBS, thyroid disfunction, depression, anxiety, ADHD, and menopausal symptom. Men have lower sperm counts, sperm concentration, as well as the sperm being slower and more deformed.
- Recent studies have detected nanoplastics in human tissues like the brain, liver, kidney, lungs. One study found plastic particles lodged in plaque on a major blood vessel in the neck. People with these plastics in their blood are more likely to suffer strokes, heart attacks, or death.
- A single alcoholic drink is enough to disrupt sleep
- Long-term cannabis use is associated with cognitive loss, IQ decline, poorer learning, and slower processing speed. Also associated with increased car crashes, vision impairment, paranoia, depression, mania, and psychosis.
- The Mediterranean diet improves gut diversity and barrier
- If considering eliminating gluten, get tested first! Eliminating gluten whole grains can increase the risk of heart disease and diabetes. Also it may not be gluten, but glyphosate that's being sprayed on wheat - that's why some people can eat bread just fine in other countries
- Irregular eating patterns with varied meal times has been associated with obesity type 2 diabetes, and cardiovascular disease.
- Eating fiber-rich foods results in deeper more restorative sleep. Sugar and saturated fat is associated with lighter sleep
- 90-95% of melatonin is produced in the gut
- Mental health and trauma have a direct effect on the gut
- Social isolation and loneliness are linked to depression, anxiety, increased inflammation, and death at a younger age. The risk of death from social isolation is on par with smoking 15 cigarettes a day or drinking a 6 pack of alcohol
- When inflammation rises energy levels drop, hence why autoimmune diseases are associated with fatigue.
Actionable steps:
- Heat or acidity increase risk of microplastics and chemicals leeching into your food. Don't heat up food in plastic, be cautious with takeout food plastic, and don't eat soup or hot beverages from plastic. Avoid tomatoes, sauerkraut, or kombucha in plastic containers. Avoid water bottles when possible. Consider reverse osmosis system.
- Focus less on counting the grams of fiber you eat and more on counting the variety of plants - aim for 30 different plants in a week!
- If going gluten free, incorporate gluten-free whole grains - quinoa, sorghum, teff, amaranth, buckwheat, and rice
- Ease into beans and high fiber foods
- If eating seafood: opt for cleaner waters, lower in the food chain and responsible sourcing
- If not eating seafood: focus on chia seeds, flax seeds, hemp seeds, basil seeds and walnuts. Limit omega 6 fats by avoiding seed oils. Consider algae dha supplements
- Don't do heavy exercise late in the evening - activates sympathetic nervous system and affects sleep
- Steps to improve natural melatonin. Get in morning light, exercise, and eat foods high in tryptophan & fiber: hemp seeds, chia seeds pumpkin seeds, walnuts, cashews, and pistachios
- Always start small!
Data:
- The 4 nutririon workhorses that have been proven by science to nurture our gut microbiome but are unfortunately missing or wildly deficient for most people: fiber, polyphenols, healthy fats, and fermented foods
- Saturated fat (animal products) = inflammation. Increases risk of IBS and colon cancer. High meat & saturated fat intake is linked to UC, RA, and MS.
- Even If you don't reduce saturated fat intake, just increasing fiber intake does a lot of good and fights bad bacteria
- In the gut, excess salt depletes beneficial bacteria by up to 90% and triggers immune cells linked to autoimmune disease - this explains the association between salt intake and RA, MS, lupus, UC, and chrones disease.
- Kids in America get 60% of their calories of ultra-processed foods
- Every 10% increase in ultra-processed foods, was associated with a 14% increased risk of death
- Ultra-processed food intake has been associated with increased risk of chrone's disease, UC, MS, lupus, PCOS, gout, asthma, eczema, and food allergies. In addition, they've also been connected to IBS, thyroid disfunction, depression, anxiety, ADHD, and menopausal symptom. Men have lower sperm counts, sperm concentration, as well as the sperm being slower and more deformed.
- Recent studies have detected nanoplastics in human tissues like the brain, liver, kidney, lungs. One study found plastic particles lodged in plaque on a major blood vessel in the neck. People with these plastics in their blood are more likely to suffer strokes, heart attacks, or death.
- A single alcoholic drink is enough to disrupt sleep
- Long-term cannabis use is associated with cognitive loss, IQ decline, poorer learning, and slower processing speed. Also associated with increased car crashes, vision impairment, paranoia, depression, mania, and psychosis.
- The Mediterranean diet improves gut diversity and barrier
- If considering eliminating gluten, get tested first! Eliminating gluten whole grains can increase the risk of heart disease and diabetes. Also it may not be gluten, but glyphosate that's being sprayed on wheat - that's why some people can eat bread just fine in other countries
- Irregular eating patterns with varied meal times has been associated with obesity type 2 diabetes, and cardiovascular disease.
- Eating fiber-rich foods results in deeper more restorative sleep. Sugar and saturated fat is associated with lighter sleep
- 90-95% of melatonin is produced in the gut
- Mental health and trauma have a direct effect on the gut
- Social isolation and loneliness are linked to depression, anxiety, increased inflammation, and death at a younger age. The risk of death from social isolation is on par with smoking 15 cigarettes a day or drinking a 6 pack of alcohol
- When inflammation rises energy levels drop, hence why autoimmune diseases are associated with fatigue.
Actionable steps:
- Heat or acidity increase risk of microplastics and chemicals leeching into your food. Don't heat up food in plastic, be cautious with takeout food plastic, and don't eat soup or hot beverages from plastic. Avoid tomatoes, sauerkraut, or kombucha in plastic containers. Avoid water bottles when possible. Consider reverse osmosis system.
- Focus less on counting the grams of fiber you eat and more on counting the variety of plants - aim for 30 different plants in a week!
- If going gluten free, incorporate gluten-free whole grains - quinoa, sorghum, teff, amaranth, buckwheat, and rice
- Ease into beans and high fiber foods
- If eating seafood: opt for cleaner waters, lower in the food chain and responsible sourcing
- If not eating seafood: focus on chia seeds, flax seeds, hemp seeds, basil seeds and walnuts. Limit omega 6 fats by avoiding seed oils. Consider algae dha supplements
- Don't do heavy exercise late in the evening - activates sympathetic nervous system and affects sleep
- Steps to improve natural melatonin. Get in morning light, exercise, and eat foods high in tryptophan & fiber: hemp seeds, chia seeds pumpkin seeds, walnuts, cashews, and pistachios
- Always start small!
January 22, 2026
Plant Powered Plus~~
Gastroenterologist Will Bulciewicz named his first books Fiber Fueled and Fiber Fueled Cookbook, but for his third book he calls it Plant Powered Plus. I'm not sure why because you can only find fiber in plants and he still recommends getting thirty kinds of plants each day at optimal levels. Maybe the word plants sounds more catchy than the word fiber? Dr, B in this book seeks to be more accommodating for people who don't want to be strictly vegan and his fifty, dietitian-created recipes reflect this. This is concerning.
While the gut doctor knows a lot about healing our guts with fiber (resistant starch also acts like it), polyphenols, healthy fats, and fermented food, all of which create short-chain fatty acids, he disappoints me in some ways.
I agree that a whole food, plant-based way of eating is not a diet isolated from the way you live. It is a lifestyle. It will be most effective and helpful if you address what stresses you, how much you move around, and your sleep habits. He also believes we need to address our spiritual needs, but for a person who tells us we shouldn't be dogmatic about being vegan, he sounds very dogmatic about his religious views. He disses atheists while stating that most spiritual people look to the sky for their god. Really?
I've happily been an atheist for over a decade. My purpose in living is to make this world a better place through my responsible actions and words and is not found in fantasizing in going to a better world so my actions and words don't have to be my responsibility (I'll pray about it.)
Anyway, I love the medical information here. Mostly. I believe that a whole foods, plant-based way of eating will and has generously met my nutritional needs for twenty-two years now. I thought Dr, B did too from his first two books, but he allows the dietitian to include dairy, eggs, and fish in many recipes as either substitutes or on their own.
I do realize that many people do not have access to plant-based milk or yogurt, but animal-based food should not have their own recipes in a book about becoming plant-based for your gut/immune system/ brain health. Many people pick up a book with recipes and judge it by the recipes included. Animal-based foods in the recipes will turn off some and comfort those who want to keep eating animal-based foods. Is that being responsible for their health? I'm sure they already have recipes with animal-based food.
When I became a vegetarian many decades ago, the transition from a carnivorous diet took three months and so I'm not arguing that there should be no transition. I just don't think gut health needs any animal-based food in the vast majority of cases and allowing your readers to think so is not responsible or helpful.
Recommended with reservations. His first two books are better for me, but this one may be more helpful to you.
Gastroenterologist Will Bulciewicz named his first books Fiber Fueled and Fiber Fueled Cookbook, but for his third book he calls it Plant Powered Plus. I'm not sure why because you can only find fiber in plants and he still recommends getting thirty kinds of plants each day at optimal levels. Maybe the word plants sounds more catchy than the word fiber? Dr, B in this book seeks to be more accommodating for people who don't want to be strictly vegan and his fifty, dietitian-created recipes reflect this. This is concerning.
While the gut doctor knows a lot about healing our guts with fiber (resistant starch also acts like it), polyphenols, healthy fats, and fermented food, all of which create short-chain fatty acids, he disappoints me in some ways.
I agree that a whole food, plant-based way of eating is not a diet isolated from the way you live. It is a lifestyle. It will be most effective and helpful if you address what stresses you, how much you move around, and your sleep habits. He also believes we need to address our spiritual needs, but for a person who tells us we shouldn't be dogmatic about being vegan, he sounds very dogmatic about his religious views. He disses atheists while stating that most spiritual people look to the sky for their god. Really?
I've happily been an atheist for over a decade. My purpose in living is to make this world a better place through my responsible actions and words and is not found in fantasizing in going to a better world so my actions and words don't have to be my responsibility (I'll pray about it.)
Anyway, I love the medical information here. Mostly. I believe that a whole foods, plant-based way of eating will and has generously met my nutritional needs for twenty-two years now. I thought Dr, B did too from his first two books, but he allows the dietitian to include dairy, eggs, and fish in many recipes as either substitutes or on their own.
I do realize that many people do not have access to plant-based milk or yogurt, but animal-based food should not have their own recipes in a book about becoming plant-based for your gut/immune system/ brain health. Many people pick up a book with recipes and judge it by the recipes included. Animal-based foods in the recipes will turn off some and comfort those who want to keep eating animal-based foods. Is that being responsible for their health? I'm sure they already have recipes with animal-based food.
When I became a vegetarian many decades ago, the transition from a carnivorous diet took three months and so I'm not arguing that there should be no transition. I just don't think gut health needs any animal-based food in the vast majority of cases and allowing your readers to think so is not responsible or helpful.
Recommended with reservations. His first two books are better for me, but this one may be more helpful to you.
June 20, 2026
I loved this book. There was a lot of information in here. This book is authored by Will Bulsiewicz, a gastroenterologist. He opens his book with the story of Michelle, a patient who has a bowel disease that causes bloody diarrhea, severe cramps, and a frequent need to pass stool. One day, Michelle nicks her leg shaving and her leg swells up. A doctor prescribed her anti-biotics and she started having all day and all night diarrhea. In an attempt to get the diarrhea to stop, she took anti-diarrhea medication. After this, all of her bacteria got trapped inside and she got very sick and ended up in the ICU. Dr. Bulsiewicz treated her by giving her a fecal transplant (the poop of a healthy person was inserted in her colon). After this fecal transplant, Michelle went from being so out of it that she didn’t know where she was to completely fine and healed. Dr. Bulsiewicz said he dedicates this book to those who have a bowel disease who are looking to beat it through diet and lifestyle. Here are 10 takeaways from the book:
1. He doesn’t endorse a vegetarian or vegan diet and says being semi-vegetarian is healthier. He says eat lots of plants and incorporate animal foods as you need. Don’t get dogmatic about labels.
2. He recommends eating 10+ different types of plant foods per week and working your way up to 30. Variety is key. Plant foods: anything that is not oil, meat or diary.
3. Having a healthy gut microbiom reduces inflammation. Inflammation causes 100+ diseases.
4. Short chain fatty acids come from fiber and they are powerfully anti-inflammatory.
5. Fiber just doesn’t help you eliminate. Fiber also feeds the gut microbiom. If you don’t eat enough fiber or if you eat the same 5 foods on repeat, you’re starving your gut microbes.
6. Your gut microbes benefit from fresh air and sunlight. If you enjoy the comforts of your own home too often, it has a negative effect on the microbes.
7. If you have a chronic inflammatory condition and you regularly consume alcohol, you’re fueling the inflammatory fire.
8. Inside this book, the author gives you recipes, a meal plan, and a protocol to follow for your gut health. I didn’t full on do the protocol but I tried the smoothie recipes and it improved my mood, my waist looks smaller and I’m gradually losing weight. I’m looking forward to continuing an anti-inflammatory diet.
9. The mind-body connection. You need to emotionally process past traumas or it can cause stomach problems.
10. Stimulating your vagus nerve. Here’s how: sing, chant, pray, spend time in nature, listen to music, dance, kiss, hold hands, sexual intimacy, diaphragmatic breathing, etc. He recommends as many different ways as possible. In the past, I’ve been told to do diaphragmatic breathing in my treatment for pelvic floor physio. I recommend diaphragmatic breathing to anyone. It’s really calming.
1. He doesn’t endorse a vegetarian or vegan diet and says being semi-vegetarian is healthier. He says eat lots of plants and incorporate animal foods as you need. Don’t get dogmatic about labels.
2. He recommends eating 10+ different types of plant foods per week and working your way up to 30. Variety is key. Plant foods: anything that is not oil, meat or diary.
3. Having a healthy gut microbiom reduces inflammation. Inflammation causes 100+ diseases.
4. Short chain fatty acids come from fiber and they are powerfully anti-inflammatory.
5. Fiber just doesn’t help you eliminate. Fiber also feeds the gut microbiom. If you don’t eat enough fiber or if you eat the same 5 foods on repeat, you’re starving your gut microbes.
6. Your gut microbes benefit from fresh air and sunlight. If you enjoy the comforts of your own home too often, it has a negative effect on the microbes.
7. If you have a chronic inflammatory condition and you regularly consume alcohol, you’re fueling the inflammatory fire.
8. Inside this book, the author gives you recipes, a meal plan, and a protocol to follow for your gut health. I didn’t full on do the protocol but I tried the smoothie recipes and it improved my mood, my waist looks smaller and I’m gradually losing weight. I’m looking forward to continuing an anti-inflammatory diet.
9. The mind-body connection. You need to emotionally process past traumas or it can cause stomach problems.
10. Stimulating your vagus nerve. Here’s how: sing, chant, pray, spend time in nature, listen to music, dance, kiss, hold hands, sexual intimacy, diaphragmatic breathing, etc. He recommends as many different ways as possible. In the past, I’ve been told to do diaphragmatic breathing in my treatment for pelvic floor physio. I recommend diaphragmatic breathing to anyone. It’s really calming.
July 1, 2026
“Plant Powered Plus” by Will Bulsiewicz (2026)
BIBLIOGRAPHIC DETAILS
Consumed Audiobook compliments of Los Angeles Public Library and Libby; Purchased Kindle version for future Referencing.
PRINT: (Original © 1/13/2026)
AUDIO released: January 13, 2026; Penguin Audio; ASIN: B0FNDSR2C5; 10 hours, 30 minutes; Unabridged.
Available also Digitally: January 13, 2026; 978-0593418802; Avery; 412 pages.
(All bib info from Amazon.com)
FILM: No
SERIES: No.
SUMMARY/ EVALUATION:
SELECTED:
The title came up in my library catalog search for nutritional health books.
LIKED:
Very informative. Discusses inflammation in the gut, the mechanisms of digestion, the coordination of microbes, the gut barrier, and the immune system, and much more. I purchased the Kindle version so I could refer back to it. (There are also several recipes.)
OVERALL IMPRESSION:
Very helpful.
AUTHOR/NARRATOR:
Will Bulsiewicz:
(Excerpt from Wikipedia [minus reference notations]) “William John Bulsiewicz, better known as Dr. B., is an American triple board-certified gastroenterologist, author, entrepreneur, and advocate for the exploration of the relationship between the gut microbiome, dietary fiber, and plant-based nutrition. He is also an Adjunct Assistant Professor of Medicine at the Emory University School of Medicine. | Bulsiewicz was raised in "a Jesuit-educated family." He studied chemistry at Vanderbilt University and graduated in 2002.
Although originally planning to study pediatrics, Bulsiewicz decided in 2005 to switch fields, and graduated from Georgetown University School of Medicine in 2006 with a specialization in gastroenterology. He then received a master's degree in Clinical Investigation (MSCI) from Northwestern University in 2010; and a certificate in plant-based nutrition from eCornell.”
GENRE:
Non-fiction; Digestive Organ Diseases; Gastroenterology; Immune Systems
SUBJECTS: (Not comprehensive)
Microbiome; Immune System; COVID; Physiology; Nutrition; Sugar; Fat; Salt; Fiber; LPS (Lipopolysaccharide-a toxin in the outer cell wall of certain bacteria); Environmental Toxins; Mediterranean Diet; Polyphenols; Fermented Foods; Circadian Supplementation; Body & Mind Healing
DEDICATION:
“Dear Mom, | For your fierce, unwavering dedication to family, and tireless work ethic. | Thank you for sacrificing to create opportunities for my brothers and me, and for modeling the determination that continues to guide me. | I love you, and I’m forever grateful. | This book’s for you.”
RATING:
5 stars.
STARTED-FINISHED
5/6/26 – 5/10/26
BIBLIOGRAPHIC DETAILS
Consumed Audiobook compliments of Los Angeles Public Library and Libby; Purchased Kindle version for future Referencing.
PRINT: (Original © 1/13/2026)
AUDIO released: January 13, 2026; Penguin Audio; ASIN: B0FNDSR2C5; 10 hours, 30 minutes; Unabridged.
Available also Digitally: January 13, 2026; 978-0593418802; Avery; 412 pages.
(All bib info from Amazon.com)
FILM: No
SERIES: No.
SUMMARY/ EVALUATION:
SELECTED:
The title came up in my library catalog search for nutritional health books.
LIKED:
Very informative. Discusses inflammation in the gut, the mechanisms of digestion, the coordination of microbes, the gut barrier, and the immune system, and much more. I purchased the Kindle version so I could refer back to it. (There are also several recipes.)
OVERALL IMPRESSION:
Very helpful.
AUTHOR/NARRATOR:
Will Bulsiewicz:
(Excerpt from Wikipedia [minus reference notations]) “William John Bulsiewicz, better known as Dr. B., is an American triple board-certified gastroenterologist, author, entrepreneur, and advocate for the exploration of the relationship between the gut microbiome, dietary fiber, and plant-based nutrition. He is also an Adjunct Assistant Professor of Medicine at the Emory University School of Medicine. | Bulsiewicz was raised in "a Jesuit-educated family." He studied chemistry at Vanderbilt University and graduated in 2002.
Although originally planning to study pediatrics, Bulsiewicz decided in 2005 to switch fields, and graduated from Georgetown University School of Medicine in 2006 with a specialization in gastroenterology. He then received a master's degree in Clinical Investigation (MSCI) from Northwestern University in 2010; and a certificate in plant-based nutrition from eCornell.”
GENRE:
Non-fiction; Digestive Organ Diseases; Gastroenterology; Immune Systems
SUBJECTS: (Not comprehensive)
Microbiome; Immune System; COVID; Physiology; Nutrition; Sugar; Fat; Salt; Fiber; LPS (Lipopolysaccharide-a toxin in the outer cell wall of certain bacteria); Environmental Toxins; Mediterranean Diet; Polyphenols; Fermented Foods; Circadian Supplementation; Body & Mind Healing
DEDICATION:
“Dear Mom, | For your fierce, unwavering dedication to family, and tireless work ethic. | Thank you for sacrificing to create opportunities for my brothers and me, and for modeling the determination that continues to guide me. | I love you, and I’m forever grateful. | This book’s for you.”
RATING:
5 stars.
STARTED-FINISHED
5/6/26 – 5/10/26
Displaying 1 - 30 of 96 reviews