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

by Will Bulsiewicz

Fix your health with fibre not fads - the instant New York Times bestseller

The benefits of restrictive diets like paleo and keto have been touted for more than a decade, but as award-winning gastroenterologist Dr Will Bulsiewicz, or 'Dr B', illuminates in this groundbreaking book, the explosion of studies on the microbiome show that elimination diets are in fact hazardous to our health. What research clearly indicates is that gut health is the key to boosting our metabolism, balancing our hormones and taming the inflammation that causes a host of diseases. And the scientifically proven way to fuel our guts is with dietary fibre from an abundant variety of colourful plants.

As a former junk-food junkie, Dr B knows first-hand the power of fibre to dramatically transform our health and the good news is that our guts can be trained. Fibre-rich, real foods - fruits, vegetables, whole grains, seeds, nuts and legumes - start working quickly and maintain your long-term health, promote weight loss and allow you to thrive and feel great from the inside out.

Fibre Fuelled is so much more than a health book: it's a step-by-step methodology to stop the misinformation caused by the diet industry and to show you the simple, science-backed process for a lifestyle that is effortless, sustainable and above all else transforms your health by optimizing your gut microbiome.

With a 28-day jumpstart programme that includes menus, over 70 plant-fuelled recipes, essential advice on food sensitivities and detailed shopping lists, Fibre Fuelled offers the blueprint to start turbocharging your gut for lifelong health.

Genres: Health, Nonfiction, Nutrition, Food, Science, Self Help, Audiobook

400 pages, Paperback

First published May 12, 2020

Reviews

[Lindsay Nixon · Rating 4 out of 5]

If you've read more than 1-2 books on plant-based eating and gut health/gut bugs, you won't find much new information here (perhaps a new study or two).

HOWEVER, this book is very concise and a terrific summary of information. The author's voice and writing style are fun. Bulsiewicz keeps the readers interested by being charming, entertaining, friendly, and not being too serious. While many other books on gut health/fiber/plant-based diets can become boring and dry, this one does not. Bulsiewicz also doesn't talk down to the reader as many other "competitive" authors can come across. It felt friendly and it wasn't a chore to read this. The narrator is especially terrific--get the audiobook!

I also liked that Bulsiewicz doesn't act like he knows what's best for the reader nor does he yell, preach, or tell you what to do. Rather he says here is the information, letting you decide for yourself (A+) and provides strategies/actionable things to do if you decide "okay I'll try THAT." He also gets personal and shares what he and his wife do exactly with some foods.

Overall, my #1 book on gut health is still The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health but if someone was interested in switching to a plant-based or plant-centered diet as well, or wanted something a bit more youthful and upbeat with a food plan at the end, then I would suggest this.
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SUMMARY: Eat plants y'all.

Bulsiewicz philosophy is: FGOALS(s)

F = fermented foods and fruits
G = greens and whole grains
O = omega-3 rich seeds (eg chia, hemp, flax, pumpkin)
A = aromatic vegetables (onions and garlic--chop and let rest a bit before cooking)
L = legumes (beans and lentils)
S = cruciferous veg (eg broccoli, cauliflower--strong push for broccoli sprouts)
(s) this is optional: seaweed and mushrooms

He suggests eating 90% of those foods. Anything else (including plant oils, vegan foods, meat/dairy/eggs/processed whatever) are reserved for the other 10%

His other two mantras are #1 "slow and grow" meaning start very slowly with dietary changes, particularly if you have a GI condition such as IBS. You have to "grow" your gut biome and "strengthen" your GI muscles. He compares it to working out in a gym. If you go nuts on day 1 with 15lb weights of course you'll be too sore to get out of bed the next day. Start with 1-3lb weights. This means slowly introducing the fiber foods and supplements he suggests (eg prebiotics)

#2 VARIETY. Bulsiewicz says you can eat kale and blueberries every day and still be unhealthy because you need a variety--so switch it up with collards, swiss chard, turnip greens, etc.

Re: IBS and GI issues, Bulsiewicz does not believe low FODMAP (or GF unless Celiac) is a long-term solution.

Bulsiewicz also recommends taking prebiotics and probiotics if you can afford them and/or you have GI issues. He does make a point that the only probiotics worth taking are $40/bottle plus algae-based DHA supplement and vitamin B/D supplements.

Examples of prebiotics: betaglucans (from mushrooms), psyllium, acadia powder, partially hydro. agar gum, wheat dextron (this is Benefiber, you can find it at Walmart and pharmacy retailers in the US easily compared to his other options), and Isomalto-oligosaccharide (IMO) <-- I've read mixed things on IMO so maybe skip it. Inulin is another option but it gives him gas so he doesn't suggest it.
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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!

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.

UPDATE: after mystery distension snd constipation for 2 years despite eating 100g of fiber from whole plants, I learned from my GI (and experimentation) fiber supplements recommended here and fermented things exacerbate the issue; avoid until you’re “cleared out”

The root of my troubles was supplements, like vitamin D, now that I’m off then I’m spontaneously healed! See blog post/Instagram for more info.

[Kate · Rating 5 out of 5]

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.
This book contains so much amazing knowledge. If you eat and poop, it will help you. And you’ll enjoy diving in. Seriously, this is a fun read.
For me, being plant based and having a long history of gut issues, it is proving to be a catalyst. I’m looking into a career change after finding a lack of proper care all these years and finally having clarity. If I lived in Charleston I would be knocking on Dr B’s door (well, his office door.) This info needs to become the new standard and shouldn’t be limited to those lucky enough to find a practitioner who gets it.
I read the whole book in basically one sitting (not my thing) and found I did lots of speed reading because I couldn’t wait to learn more. So, I’ll definitely be re-reading more in depth, and with a highlighter. And I’ll continue to widely recommend to others, regardless of their current diet.
Thank you, Dr B for taking such a complex and mystifying topic and making it so clear cut, accessible and enjoyable. I’m eagerly waiting for the sequel already!

[Mandy · Rating 5 out of 5]

**UPDATE** 3.26.21
after decades of food sensitivities and gut issues, thanks to Dr. B’s wisdom, I have completely reversed every single sensitivity (including gluten and soy). Fiber Fueled and his Plant Fed Gut course helped me to finally heal. Gone are the days of bloating and pain, and fear of food is now a thing of the past. I’m incredibly grateful to his research and passion to help people.

While my family and I already eat a plant-based diet, I appreciated the reminders for diversity - especially because it’s so easy to get stuck in a loop with certain foods. We now make it a game to see how many “plant points” we can get each meal and snack. This has given us the proper nudge to add an even wider variety to our diets!

Fiber Fueled is a great resource backed by science and while some of this may not be new information, there were a number of things that had me sit back and question my choices...and why? He covers gluten, soy, probiotics, and so much more. I was able to take away a great deal of information that I’ve already applied to our daily lives, and plan to order the book so we have our own copy.

The last part of the book contains a four week plan, which contains shopping lists, meal plans, and recipes. Since I have always struggled with gut issues (ever since childhood), I would love to give his plan a try, and I’m really excited about the recipes!

[Lily Koi · Rating 5 out of 5]

Eating a wide variety of whole plant foods is the path to a diverse, healthy, and thriving gut microbiome, which is a vital component of total health. In Fiber Fueled, Dr. B does an artful job weaving together facts, statistics, and clinical research findings in a thorough, easy to understand, and often humorous way. I learned so much about why and how a healthy microbiota creates body wide health and—most importantly—I learned how to use easy-to-access foods to nurture my microbiota. This is an incredible resource for anyone interested in evidence-based gut health.
(I received an advanced copy without stipulations.)

[Dez the Bookworm · Rating 4 out of 5]

An excellent plant-based book with a wealth of knowledge backed with over 600 studies.

Clear and concise, the author who is also a doctor makes a compelling argument for restoring your gut health by eating healthy and clean.

I enjoyed the information, study inserts and added recipes. Good read to intro yourself into how the gut is the gateway to healing.❤️‍🩹

[Wanda Pedersen · Rating 4 out of 5]

Recommended for those who, like me, have been searching for good information on the microbiome and how to “cultivate your own garden.” I chose this book because the author of How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss gave it a thumbs up and the two men certainly share a worldview.

I aspire to increase my plant intake and both books are inspiring for that goal. I'm unsure that I will ever be vegan, but I have no doubt that more plant based meals will be an improvement. I found Bulsiewicz's recommendation to strive to include 35 plant species in the menu each week to be a bit overwhelming at first, but having thought about it a bit, I think it is achievable. There are a few recipes that I'll be trying. I am particularly intrigued by the Biome Broth and I'm going to experiment with miso and try kombucha.

I may not agree 100% with everything in the book, I think there's a lot of good stuff here to be “digested.”

Cross posted at my blog:

https://wanda-thenextfifty.blogspot.c...

[Pop Bop · Rating 3 out of 5]

Authoritative, but Sometimes Heavy-Handed

Fiber is good for you. Plant based eating is good for you. Sauerkraut.

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.

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.

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.

Of course, telling people to switch to a plant based diet is basically laudable, so you can't get too down on this book. And it is useful to have a lot of info organized in one place instead of all over the internet, magazines, and afternoon TV shows. It just felt more like the job of eating instead of the joy of cooking.

(Please note that I received a free advance ecopy of this book without a review requirement, or any influence regarding review content should I choose to post a review. Apart from that I have no connection at all to either the author or the publisher of this book.)

[Arun · Rating 3 out of 5]

Initially very convincing, with lots of references to scientific papers and studies. However the writer gets lazier as the book goes on, and starts to contradict himself and use anecdotal evidence for some pretty big parts of his argument.

The plan itself is too prescriptive and as a competent cook, I would have preferred a guide of ingredients and what to increase when. I don't have the resources, time or patience to follow the plan as it is, and it's very hard to extrapolate what is actually changing and developing through the pages and pages of recipes.

The tone is unbearable by the end too!

I can't speak to the actual effectiveness of his plant based variety of fiber approach yet. However I *am* convinced by it and will be trying to take it on.

[abigailscupoftea · Rating 4 out of 5]

“brain health actually starts in the gut—and that’s because they are in constant communication with each other.” gut health is so important and this book discusses how fiber is potentially the most powerful solution to restoring your gut microbiota. the author shares the nutritional benefits behind different plant based foods and there are so many amazing recipes that i can’t wait to try! 🌱

[Krista · Rating 5 out of 5]

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?

Next came a couple of years of creeping cholesterol numbers at the doctor, body changes (hello early menopause!), and a nagging belief that diversity was key to my health. My sister told me about this book as I was telling her that I needed to add more fiber to my diet and everything started coming together for me. Dispelled by science, via a huge number of well-done studies, was my former belief that bloating and gas meant food intolerance which had lead me to cut out more and more foods reducing my food diversity and therefore my microbiome diversity. Dr. B's very accessible approach to explaining these studies and the science behind what is going on in our guts (to the best of our knowledge right now) makes it easy to get on board with understanding that eating a diverse plant based diet is an excellent goal.

And...I like meat. It tastes good and feels good in my body. I've never been vegetarian and have never wanted to be. I find the majority of vegans to be horribly annoying because they can't be vegan and not talk about it to EVERYONE ad nauseum and yet, the evidence for the health and environmental impacts of a meat centric diet are undeniable.

I also found a cookbook called Almost Meatless where they talk about the umami flavor that meat provides in recipes but also acknowledging the health and environmental impacts of meat and I'm learning that adding a very small amount of meat to a dish can still give you that wonderful umami flavor while also leaving plenty of room to add in more plants. For me, that's a win-win and a good way to transition away from the meat centric lifestyle I've lived for so long.

I don't know that I'll ever fully identify as vegetarian and I vow that if I every fully become vegan I'll not be annoying about it but the evidence is clear: Eating a diverse, plant based or mostly plant based diet is a great way to promote gut diversity and pave the way to a balanced, healthy body and brain. I'm in.

[Jeanette (Ms. Feisty)]

Sixty percent of your poop is bacteria. You're welcome.

I mostly scanned or skip-read this book, so it wouldn't be fair to give it a rating. I was already essentially eating this way before reading the book, and it just gave me more reasons to keep doing what I'm doing and strive for even more plant diversity.
Haven't tried any of the recipes yet.

[Cheri · Rating 3 out of 5]

Good information, but the writing style drove me crazy - it was too light and breezy, constantly self-referential, and personal experience/recommendations were with mixed with talk about research studies. I also think the footnotes and references belong in the book itself rather than on the author's blog.

[Wendy · Rating 4 out of 5]

Fiber Fueled by Will Busiewicz or Dr. B, has been a game changer for me. I wanted to read this book, because I had hoped to read something that would aid me in my weight loss, but what I found instead surpassed all my expectations. I tick almost all his boxes for damage to the gut microbiota and the rest of the book was eye-opening.
You get in depth, expert information on your gut and the importance of fiber. This part, the theory, takes a moment to read as it is very medical, but Dr. B does a good job of explaining it to people like me without any medical background. And after the theory he leads us to the practical application and a 4 week meal plan.
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.
(Please note that I received a free advance ecopy of this book without a review requirement, or any influence regarding review content should I choose to post a review. Apart from that I have no connection at all to either the author or the publisher of this book.)

[Katherine · Rating 5 out of 5]

Super comprehensive, but also incredibly digestible (ha! couldn't resist..) and approachable, no matter your current eating habits. I have been vegan for over 20 years, and still learned a lot from this book! Highly recommend!

[Auggy · Rating 2 out of 5]

Pales in comparison to Gregor's How Not to Die. Has some interesting information but neglects the more detailed 'why' for a lot of things which lessens the impact for me. Also, seems like the author has a bias against dairy (and alcohol) that lead to some hypocritical statements. Don't eliminate an entire category of food but eliminate all dairy. There are risks associated with fermented foods but we will be eating them in moderation so it's okay but all the potential benefits of dairy (which he discounts as propaganda) aren't worth the negatives (which are...?) so don't have any. Additionally, the meal plan strikes me as expensive, excessive, and unpractical. And I say this as someone already eating predominately whole foods and almost no dairy.

[sitara garma · Rating 5 out of 5]

Everyone should read this!

Amazing. Well written with a sprinkle of humor. Easy to understand and recipes are really delicious! Looking forward to more books from him.

[Laura Howard · Rating 5 out of 5]

I’m hooked, obsessed, etc—and am not a science gal, and am only recently a cooking gal, but this is incredible information. Who knew plants were good for you????? Not I, not really, until now ✨

[Summer · Rating 4 out of 5]

I saw my BIL reading this and decided to pick it up. I really enjoyed this book and it matches up with the common sensical way God made this world. He basically rails on getting rid of gluten completely in a diet unless you have celiac disease. Which I SO appreciate because I have always had a problem with "healthy plans" taking bread out of the eating plan when Jesus says he is the bread of life. I mean, come on! This is probably a problem not limited to just natural food, and actually mirroring a much bigger problem. ;)

“We’ve made health too complicated with our extensive lists of foods to avoid, complex percentages of fats-to-protein-to-carb ratios, elimination diets, calorie counting, even weighing our food—and despite all these rules, we’re not getting any better. It just doesn’t need to be this complicated. Diversity of plants. That’s it. That’s all you have to remember. Done. No more annoying food lists. If you follow this one rule, it will lead you to better health. And it will always be the truth no matter what happens: No matter what changes on this planet or in our lifestyles, this core tenet of better health will stay the same.”

Dr. B goes through how the medical field has failed us with treating the problem with anitbotics and trying to fix a problem and not preventing it in the first place through good nutrition. He discusses the myriad of reasons to take control of our health by what we ingest. He backed it up with a lot of evidence. The goal he would like most people to get to is to illuminate most meats, cheese, dairy and make a majority of your diet 90/10 most of it being plant based and the rest whatever you'd like. He said it will change you life, your body and how you feel. He also said that little baby steps to implementing this lifestyle is key to making it successful over the long haul, which I think is very wise and also happens to be how he did it. I couldn't help but think of Atomic Habits and CM on habit training in this aspect. He encourages fermented foods, fruit, vegetables, legumes, etc. He recommends getting to 30 different plant foods a week. I'm tracking to see what I get in a week and will try to increase it. I don't know that I'll ever get to the 90/10 ratio but it is a goal to shoot for and in the mean time I will stick to his recommendation that the diversity of plant foods in my body is the key to the healthy gut. All of the information he explained on that was fascinating and more than I can get into in a book review. I might consider using this for a health book for the boys when they get older.

[Dianna · Rating 5 out of 5]

I have read a *lot* of books about plant-based eating because I'm a nerd and because it helps me eat the way I know I should. So it's saying something when I say that this book is different. Other books present mountains of research about plant-based eating being correlated with all sorts of great health, and that was enough for me to change my diet. But this book takes you inside the why and how it works, and that was fascinating to me.

This would also be a fantastic book for anyone who is interested in the microbiome, and for anyone who has gut problems. The diet and lifestyle recommendations the author (a gastroenterologist) gives in the second half of the book are focused toward helping people with gut problems.

If you like this book, check out the podcasts the author has done with PCRM on YouTube. They're great!

[Martina · Rating 5 out of 5]

I could not put this book down. The author provides compelling and riveting insights into the latest science and the causes of many chronic diseases and how to prevent or cure them. Contrary to so many books of this genre, it is based on impeccably researched science and written by somebody with medical and practical experience and credentials. Highly recommended.

[Monica · Rating 2 out of 5]

This is another book that is so long winded, that I just skipped, skipped, skipped. When things can be said in one third of the space, it really shows poor editing or an attempt to generate volume for marketing purposes.

My takeaways from the book are simply:

1. Eat a diversity of food, especially plant food to increase the diversity of your gut microbiome

2. Moderate antibiotics intake (but pls be sensible about it and take it when you need it as it can help battle the bad infections and bad microbiome)

3.It's too simplistic to assume that there are specific good microbiome or bad ones as even those that give you trouble exist in you in a steady state, and no one exactly knows what each does in the whole of the ecosystem in your body as there are 100 trillion microbiota in us and only 10 trillion cells.

So we are effectively only 10% human.

[Leah · Rating 5 out of 5]

One of the best health books you can find :)
Honestly I want to re-read and take notes of it.
The main take always are treat legumes like kidney beans, black beans, chickpeas, lentils as you would a piece of meat on your dinner plate. Basically go vegan! Avoid meat, and diary especially, seafood is good from time to time, so the Mediterranean diet is a good one to live by.
Fruits and veggies are everything but what's most important is the VARIETY of fruits and vegetables. If all you eat is kale all day every day you will be very unhealthy. Make sure to make time for nature, mediation, and exercise. Calm your stressful cortisol levels down.
Chia seeds, hemp seeds, and ground flax seeds are great additives to oatmeal. Have to get that omega 3 into the diet.
Your microbiome is everything. Prebiotics and probiotics are one of the best things you can take to up your bacteria game.

[Crystal · Rating 5 out of 5]

This book offers insight into the importance of fiber in plant foods and how it facilitates gut health and healing. The author details why fiber is so good for the body, what causes common gut issues, and why strict elimination diets are not the answer to healing them. If you have ever been told/thought of going on a low fodmap diet, read this book! The author includes a 4-week meal plan with recipes (I've made a few and they were delicious) that slowly ease the reader into incorporating more fiber into their meals.

11/10 highly recommend, even if you don't have gut issues, this is a great, educational read.

[Martha · Rating 3 out of 5]

Lots of good information, but the writing style was a little over the top. Enthusiasm is good but this felt at times like an overblown infomercial (even though I do completely favor the plant-based diet). And the 28-day food program seemed pretty complicated, especially if it is intended for people new to vegetarian-type food; I wasn't tempted by it. There are a lot of good plant-based cookbooks out there, so I think the author should have stuck to the science behind the food. Finally, I would have liked to have the references/footnotes IN the book, but maybe the publisher thought it would make the book too long.

[Keeley Nickelson Greenfield · Rating 5 out of 5]

LOVED this audiobook and will be preaching about it probably forever. So refreshing for a number of reasons: don’t be afraid to eat fruit, it’s a lifestyle, eat as many GD leafy green veggies as you please, gluten is coo, so are grains and SOURDOUGH BREAD. He even gives you a little wiggle room in his suggestion of being 90% plant based, for those of us who need a little cheese and wine. Just incredible to know how life saving these plants are, not to mention the scientific studies on how gardening promotes weight loss, and being outside makes you happy
🥗🤗🥦 #FiberFueled

[Gary · Rating 4 out of 5]

Great information in this book. The v science is sound. The explanation are clear. I feel like I understand the gut and microbiome. I understand more clearly why eating processed foods are not healthy.
I would have loved a few more examples of people whose lives have been changed due to making a change to diversity of plants. He teases one at the beginning but never returns to show an outcome.

[Dee Dee Walker · Rating 2 out of 5]

This might be good for a real beginner in healthy eating. I have read other books on the subject that went into
Much greater detail and was much more educational. There is a lot of fluff and just talking. Sorry just not interested. My mind wandered way too much. I did learn one thing and it was about someone else’s research. The finding was that the best way to grow the microbiome is to eat lots of variety of veggies.

[Uvini · Rating 5 out of 5]

Eye opening!

As a person who suffers with multiple food sensitivities, this book is close to my heart. Being a doctor myself I questioned a lot as an individual about the issues he discuss. These recipes are easy to follow and the book is very practical in my opion.

[Yehuda Samson · Rating 5 out of 5]

Mind blowing. So interesting to read about the wonders of our Micobiome and how it's so important for our health. Really recommend it. It's written in an understandable way and Will's enthusiasm translates well and has the potential to change a lot of lives.

[Cindy · Rating 4 out of 5]

While I won’t be changing to a plant based diet, the book was easy to digest (see what I did there? 😂), had some great tips and I loved the meal plan / recipes at the end. Will use some lessons learned for healthier habits and going to try a few of the recipes.