The Fibre Fuelled Cookbook: Inspiring Plant-Based Recipes to Turbocharge Your Health

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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)

The Fibre Fuelled Cookbook - Penguin Books UK

The benefits of restrictive diets like paleo and keto have been touted for more than a decade, but as renowned gastroenterologist Dr. Will Bulsiewicz, or "Dr. B," illuminates in this groundbreaking book, the explosion of studies on the microbiome makes it abundantly clear that elimination diets are in fact hazardous to our health. What studies clearly now show--and what Dr. B preaches with his patients--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 fiber from an abundant variety of colorful plants. Whether you are well on your plant-based path, or excited to get started, the 100+ irresistible recipes in this book, including Lemon Lentil Salad, Cheezy Broccoli Potato Soup, Maple Peanut Granola, and Chocolate Cookie Milk, will get you ready to embrace the power of being Fiber Fueled! Here is one example of how I design our meal plan for the week for 2 adults. It is good to make some extra so it lasts for next day lunch or dinner also. This saves some cooking time. 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.

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. 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. 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 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. 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!

The Fibre Fuelled Cookbook - Penguin Books Australia The Fibre Fuelled Cookbook - Penguin Books Australia

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?Vegan pizza, made from whole grain flour. Top with tomato sauce, sundried tomatoes, artichoke hearts, olives, tofu, and arugula(after baking). 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. 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.

The Fiber Fueled Cookbook: Inspiring Plant-Based Recipes to

I may not agree 100% with everything in the book, I think there's a lot of good stuff here to be “digested.” 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. 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. A bold new plant-based plan that challenges popular keto and paleo diets, from an award-winning gastroenterologist.

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The New York Times bestselling plant-based plan to heal your gut with fibre and restore good health, from award-winning gastroenterologist Dr Will Bulsiewicz. 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. 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. 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). 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.

Fiber Fueled: The Plant-Based Gut Health Program for Lo… Fiber Fueled: The Plant-Based Gut Health Program for Lo…

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. 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. 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. 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. 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.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.