I loved this book, but I teach wellness courses and it ticks a lot of boxes for me, the most important being that it is backed by recent science. Let me explain what I think about the book for other readers:

1. It gives you the science behind the recommendations. You may want to skip right to the recommendations, if you don't want to learn the "whys." If you're a science geek, or you have one of the lifestyle diseases the author discusses, read the beginning.

2. If you are already sure your current lifestyle is the best for you, this may not be the book for you. As the author says, we are each individual and you may have already determined what your lifestyle should look like. But if you are feeling less than your very best every day, give this book a shot. Go in with an open mind. This stuff is new knowledge--within the last 5 years, in most cases--so you are unlikely to have heard about it when you were in high school. Or college, unless you're a student in the health sciences right now.

3. The food recommendations should be used as a guideline, not as a "you must eat this and only this" set of rules, in my opinion. Personally, I am not going to get up and cook a bunch of stuff for breakfast, but I will use some of the more "put these foods together for your meal" suggestions. Please don't get bogged down in whether you think you will like a specific recipe. The author is trying to help you out, but you can adapt the meal plan as long as you adhere to its principles and still find your health improving.

4. There's more to health than your weight, and this book is about that--although you may find yourself losing weight along the way. And the author will tell you why it will happen.

Was there anything about the book I didn't like? Yup. Because of the high cost of publishing books, authors have taken to stashing their references elsewhere, like on a website. This author did not cite the sources at all in the body of the work (a no-no for me) and did not make an easily-accessible, searchable website, but instead provided a downloadable .pdf document. I am still trying to figure out how to ensure that I have the right journal article in any given reference without reading all 600 of them. Bad.

When I started reading, I was afraid it was going to be a diet book template: here's the premise which only I, the author, know about; here's the testimonial from some person who benefitted from it; here's what you must absolutely do with no deviation in order to be able to live your best life. I was very happy to find out I was wrong and there was a lot of valuable information. And he wasn't pushing his online store products throughout, either. Any shopping could happen at the local grocery.

I am a bit concerned about the amount of high-salt foods he includes in his recommendations. I will limit those in my own diet. The rest of his recommendations seem to match other experts in the field.

And the best part? Mostly, the book is very readable and the author has a humorous approach that makes reading the book enjoyable. Sometimes he gets a little technical. He's trying to be sure you have all the bits and pieces of information you need, and some science can't be simplified too much without losing meaning. It's not written with scientists or medical doctors in mind, it's written for real people.

Final thoughts: if you think you will want follow the author's recommendations, or return back to re-read parts of the book, or share it with a family member or a friend, you might want to spring for the paper book, not the e-book. Mine is already full of tabs and notes for later.

Dr B provides a ton of valuable information and makes it easily understood. I flew through this book and feel so much better about what I need to eat to make myself feel my best. I recommend this book to everyone I know. I gave this book 5 stars for his part in the book but was not a fan of the 4 week meal plan for a few reasons:

1. The meal prep in some weeks is just not doable for a working person. I am currently not working so I had the time and I was nonstop cooking for 3 days straight for the first weeks prep. It just wasn’t manageable and the quick fix options still required a significant amount of prep since you had to use items that took a lot of prep (e.g., had to use the dip that took over an hour of prep for the sandwich).

2. The meal plan was not laid out easily to follow. You really had to read the entire meal plan for the week ahead of time. Week 2 lunch would sometimes be leftovers from a week 1 dinner? This was frustrating because I had either finished the leftovers or thrown them away before the next week even started. The leftover days would always be 2-3 days after they were cooked and this was a continuous cycle each week. I wish it was laid out so you just had your dinner leftovers for the next day lunch instead of stuffing your fridge with tons of leftovers and having some of them going bad.

3. The grocery list was incorrect for the items needed. Each week I had to go to the grocery to buy additional recipe items not listed in the grocery list AND I threw away food that I was told to buy that was not used.

4. The recipes would call for already prepped items even though the grocery list said to buy fresh. It was frustrating getting ready to make lunch and then realizing this is going to take an extra hour because even though they said to buy 2 beets, the recipe now says 2 steamed beets. Either these steps need to be included in the recipe or the already prepped items needed to be listed in the grocery list.

5. Some meals I was unable to cook because prep took too long. I went to go cook the sunflower sandwich and the first step was soak the sunflower seeds in water for 24 HOURS. This should have been listed in the prep for the week.

6. Some meals were sooooo bland. My husband NEVER complains of my cooking but he was miserable for most dinners and this was me adding 5x the amount of spices. A lot of recipes would call for only 1/2 teaspoon total of spices (usually only salt and pepper) for an entire 4 person meal!! Now I’m not sure if this was done intentionally to help prevent gut sensitivities to spices but nothing was stated that that’s why. Now some of the recipes were really great and I don’t want to make it sound like they were all terrible but most dinners were very bland despite me adding way more spices than called for.

7. Sometimes the grocery list would add all the items for 7 days worth of desserts and sometimes they would forget to add items for the full week of snacks/desserts. I had 7 days worth of lemons for a dessert but no cucumbers for the dip. Overall the grocery lists were poorly done and were not checked over.

8. It seemed like the fresher the item the later in the week it was used. By the time I would get to some recipes my items were moldy or wilted. Wish it was planned out to have the items that spoil quickly in the beginning.

By week 3 I went through each recipe and made my own grocery list to make sure it was accurate as well as read every single recipe to know what to expect and plan for any items that needed to be prepped in advance that weren’t listed. I also went through and rearranged the meals to make for a more realistic week of eating and not risking leftovers or produce to spoil. This should not be needed for a meal plan. I definitely recommend doing the meal plan and I feel wonderful after the 4 weeks. However just read every recipe in advance and make your own grocery list to make it efficient. It will take A LOT of prep and time so be prepared.

Overall I took a lot away from the book and learned to like some new foods from the meal plan which is why I give it 5 stars despite all the issues with the meal plan. I really look forward to a second book but I hope Dr. B has the RD team up with a chef for the recipes.

Hah! I used to think I had a pretty good handle on diet and nutrition, but I have learned SO MUCH from this book and have obtained immediate results! I think it is fair to say, after following the author’s plan for only 3 weeks so far, this book has absolutely changed my life!

Two years ago, I had immunotherapy treatment for cancer and had to stop treatment due to what my GI specialist called, “the worst case of autoimmune ulcerative colitis he had EVER seen.” I lost a ton of weight and later gained it all back plus more because my diet was less than ideal. Recently I’ve been trying again to get back to a healthier weight and heal my poor gut. I even worked with a holistic nutritionist for a while. I honestly had no idea how to eat a true variety of healthy foods until I read this book. I am not 100% purist either, because nobody’s perfect (!), however after only 3 weeks of the plan outlined in this book, my weight is steadily headed in the right direction and the gut improvement is REAL.

The plan is super easy to follow and the way the author conveys the research behind it is interesting and accessible to anyone’s level of understanding of scientific information. The recipes are excellent, delicious, with something for every palate— and definitely not the usual boring tasteless vegan fare usually encountered. “Fiber Fueled” sits on my kitchen counter now so I can refer to it every single day.

This book has changed my life and I recommend it in all the cancer related groups I belong to, as well as to everyone I know. Don’t hesitate— if you want to completely revamp your diet and optimize your gut health, this is THE book!

Already planted based but had GI issues (SIBO/constipation/extreme bloating) for over a year. I’m very skeptical of books and “cure alls” after much research and nothing seemed to work. This book made a ton of sense and helped me tremendously! I find myself going back to it to refresh my memory on things because there is SO much good information. I was a bit overwhelmed at trying to follow his exact 4 week plan due to lack oftime/my lifestyle. However, I took his foods recommended for each week and made the ingredients and recipes work for me. I was open to following it strictly if it came down to it but I found much success with just using it more as a guideline. I was desperate and am so thankful I found this book!

I finished this book quite quickly because Dr. B makes the info accessible and easy to read. I have been mostly plant-based for several years now (I've cut out meat but still occasionally eat dairy and eggs) but I am striving to go fully plant-based eventually. It was fascinating to learn about how everything we eat, or what what are lacking in our diet, affects our gut. I've always eaten relatively healthy but have struggled with constipation for awhile. Since increasing my consumption of plants + water I've noticed much more regularity. Now I will focus more on making vegetables the center of each meal and on aiming for a variety of plants. Variety is key according to Dr. B.

I knocked off 1 star because the meal plan is a bit confusing and inconsistent in terms of serving size. For example, in week 1, the "Creamy Coconut Pudding" recipe makes 2 servings, but this breakfast only appears once in the Week 1 Meal. So, unless I am cooking for a second person, I have to cut the recipe and the ingredients in half or I'll have leftovers. This happens several times in the recipes, e.g. the Pesto Pasta in Week 1 appears twice (once for dinner and later in the week saying "leftovers" for dinner) but makes enough for 4 servings - so unless I'm cooking for a second person, I'll have extra food. I have no problem cutting a recipe in half, but if I'm having to do this for multiple recipes then it makes the shopping list useless and I have to create my own shopping list to make sure I'm buying the correct quantities and not wasting food. When I looked at the shopping list for week 1, I thought "There is NO way 1 person could eat all this food in a week!" So, I think the shopping list and most recipes are designed to be cooking for you +1 other person? But then again there are some recipes like smoothies where the serving size is 1. So, that's what I mean by inconsistencies and some confusion. If you're going to follow the meal plan I would double check all the recipe serving sizes and the quantities in the shopping list.

Overall though the recipes sounds delicious and I am excited to try the 4-week plan once I decide to commit to it! And keep in mind the 4 week plan is just a jumping off point, but that this way of eating is really a way of life and are changes that I hope will last a lifetime. Happy w/ my purchase overall.

I can not recommend this book enough. Full of fascinating information and footnotes and articles so you can do your own research if you please but you won't need to! Very detailed and well thought out. This is a must read for everyone.

Everyone should read this book! I really enjoyed reading Fiber Fueled! Dr. B explains his theory in a way anyone can understand and gives references for further research. I wouldn't have thought that a gastroenterologist could be funny, but he can be quite comical. I read the book in 3 days. I couldn't put it down. I have always been a meat eater. The last few years I have been tired! I have had unexplainable pain and health issues. My doctors have run so many tests to figure it out. Each time, they just say that it is inflammation in my body, but no real answers or how to get rid of it. Since I have changed my diet to a Fiber Fueled diet, I have started to notice changes in my body and mind. My skin is brighter. I have a little more energy. My mood is better. I haven't had any pain in a few days. I can't wait to see the results that occur after a long period of time. When I first looked at the 4 week plan, I was totally overwhelmed. It is a completely different way of cooking than I am used to. I bought 2 other cook books that have really helped me get in the groove and have really good recipes. Blue Zones Kitchen and Party in Your Plants both make being Fiber Fueled easier. I also ordered from Daily Harvest. So, on those days when I don't have time to cook there is something in my freezer that doesn't get me off track. If you are thinking of reading Fiber Fueled, just do it. You won't regret it.

This is my first review I have ever written in my life. But after everything I have learned from Dr. B, I felt obligated to express my admiration for not only his book, but for Dr. B himself - as a doctor, a researcher, and a person. Call me his number one fan. I began listening to podcasts featuring Dr. B over a year ago upon beginning my own college research about the gut microbiome. He has an incredible way of dissecting the current (and very sophisticated) research for all people to understand. He makes an initially daunting topic into one of the most understandable and fascinating. My professors were very interested in the knowledge that I had passed along, a lot of it coming from Dr. B. I have spent hours and hours listening and learning from him, and I never get tired of it. With beginning my Master’s of nutrition this fall, he has assured me that I chose a meaningful career path, because of the profound power food has to influence our health.

Upon receiving his book, I of course read it in 2 sittings. Everything that I have come to learn from him is now condensed in one place, I can always carry with me! For anyone that wants to improve his/her health and well-being should READ THIS BOOK! Whether you are struggling with gastrointestinal (and other health) issues or not, the knowledge gained from this book is indispensable. For example, I was already plant-based before ever coming across Dr. B. But even since listening to him and reading this book, I have still learned more and have enhanced my life even more by incorporating his suggestions.

I highly respect Dr. B because he objectively uses a vast amount of research to support his guidelines. He adds a light-hearted tone to bring a dose of humor as well. This book accomplishes to please anyone on the spectrum of gut health knowledge - from beginners to experts alike.

Everyone can gain something from this book, bringing about healthful transformations in their lives. Highly highly recommended.

Dr B explique dans ce livre l’importance d’un bon microbiote intestinal pour la santé. Santé physique mais également mentale...saviez-vous que 90 pour cent de la sérotonine, l’hormone du bonheur, est produite dans l’intestin ? Il est donc crucial d’optimiser son microbiote, réduire les bactéries pathogènes et développer les bonnes bactéries. Pour ce faire, le Dr B recommande un régime à base de plantes, un facteur clé étant la diversité des aliments. Un des meilleurs livres sur le sujet du microbiote, à lire absolument !

A lot to read. And a lot of useful information. But book could be reduced by 50% without problems.

After a couple years of obsessively reading whatever I could to "optimize" my health through nutrition, a journey that took me to all kinds of places, authors and experiments, I completely unplugged from this topic like 5-6 years ago. After all, once you turn your back on the hardcore cults (militant vegans, paleo orthorectics (been there), "omg carbs are poison" ketonites, IIFYM calorie counting wannabe fitness models) behind and you arrive back at "just eat 90% real whole foods that your great-great grandparent would've recognized as such" – what new knowledge around the topic of nutrition could we possibly come up with? Right? Riiight?

Turns out I was wrong!

I became vegan in recent years. Whenever asked by people "why?" I replied honestly that I did it purely out of compassion, not because I was convinced plant-based is any healthier than an omnivorous diet also including decent amounts of fruit and veg.

Then one day on a whim I clicked on a podcast with Will Bulsiewicz, cause the title sounded cool. He came across so genuine and passionate, yet also extremely well informed and reasonable, and mentioned some concepts like the SCFA that I'd never heard of before, HAD to buy the book.

What can I say, I'm really impressed with it. The at times very conversational writing took a chapter or too of getting used to, but I guess after hearing him on the podcast I knew that's just his way of communication, fine by me. The contents for me were mind-blowing and eye-opening.

I won't pretend I'm following up on every reference (or even every second or third), but the amount and quality of evidence is very re-assuring. Bulsiewicz refers to meta-analyses whenever possible, and also openly states when some evidence is still a bit flaky/preliminary and needs more research. I loooved that he educates his readers a little bit about the hierarchy of scientific evidence, because so many people these days just love to throw around buzzwords like "research", "evidence-based" without any real understanding whatsoever, willing to believe and regurgitate everything that was (allegedly) mentioned in some "study". Heck, I even met a handful of people who had graduated from uni and never had gotten an intro course into the scientific method! On a side note I also liked the references being "off-shored" to a website, with clickable links and probably shaving 50+ pages off the book.

Still, while delivering on the evidence-based part, he manages to keep it light and entertaining, great stuff.

Instead of feeling like I'm missing out on some health-benefits by foregoing meat, I now feel even better about my plant-based diet, because not only is it good for other beings, but for my own health too! Trust me, no confirmation bias here – I kinda bought the book to find the flaw with his reasoning. But ultimately couldn't. Even though my diet was pretty on-point already, I picked up a couple of easy/practical tips to adjust my intake based on his findings. And now that I'm more informed about my microbiome and its role for my own health (I like how he defined the axis of human health, many diet books only focus on one or two of those, yet he goes through all of them and relates them to his findings), I'm even more on track with keeping it "clean" without feeling I'm giving up anything.

I hope my review wasn't too disorganized and rambling. Overall I can't recommend this one enough, whether you already are plant-based or you think that vegans are full of it. The book is well-researched, well-written, practical and empowering – I couldn't think of higher praise for a diet book!

とてもわかりやすく勉強になります。

SIBOでお悩みの人にオススメです。

Excellent book , still on initial pages, but Iam finding this book very interesting and getting better outlook on fibres