The power that our gut microbes wield to induce disease or protect us from it can be intimidating, but we are not helpless victims. We have the power of science on our side, which has shown us that we can use diet and lifestyle to rebalance our gut microbes. So where do we begin if we want to heal our guts to reverse or prevent illness? Is it probiotics? Bone broth? Well, if you were sitting across from me in my office, I’d be going straight for my secret weapon – fiber. Sadly, more than 90 percent of women and 97 percent of men do not meet dietary fiber recommendations ( source). The average American consumes only 16 grams of fiber daily ( source). We can do better, friends! High Fiber Foods

Changing things up, challenging ourselves, and experimenting with new foods will be a massive key to our success.If you provide content to customers through CloudFront, you can find steps to troubleshoot and help prevent this error by reviewing the CloudFront documentation. There's so much diversity when it comes to eating, and preparing, our daily greens. Even the leaves of some root veggies like beetroot, turnip, radish, and carrots are edible. Popeye was right about spinach. Eating one cup of spinach offers 36% of our daily iron intake, 11% of our daily protein, 4 grams of fiber, and a host of vitamins and minerals. Things like autoimmune disease, recurring sinus infections, heart disease, cancer, and even anxiety and depression? This is because butyrate is the main fuel source of the “Colonocytes.” These are the cells that line the colon. If the colonocytes cannot feed correctly then our body will be unable to utilize and break down fiber. This is what is known as “Impaired Butyrate Transport.” This is where we begin to have a plethora of health issues, and we can recognize this through our inability to digest fiber.

Foods such as onions, leeks, and garlic do more than ward off vampires. Aromatics such as these contain an enzyme called allianase, which is anti-viral, anti-fungal, and anti-parasitic. But, to activate this enzyme, we need to pause after chopping these vegetables. Dr. B calls this the "Chop and Stop" method. Chop up your garlic or onion, then wait 10 minutes before adding it to the frying pan. Legumes

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. What's even more mind-blowing is that the number of microbes far exceeds the number of cells in the human body. So, if you think about it, we're 90% bacteria, and only 10% human.