What a gastroenterologist wants you to eat more of
Hint: it's not about hitting a number
Levels <[email protected]>
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Levels promotes a healthier gut through plant-based eating, highlighting the expertise of gastroenterologist Dr. Will Bulsiewicz. The campaign shares five key takeaways for building a better gut, including aiming for variety and increasing fiber intake. It also invites readers to explore additional strategies and metabolic health resources.
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What a gastroenterologist wants you to eat more of
How to build a better gut, one plant at a time
Most of us only think about our gut when something goes wrong. But the trillions of microbes living in your digestive tract are quietly shaping far more than digestion, from how your immune system behaves to how your body handles blood sugar. Gastroenterologist Dr. Will Bulsiewicz, author of Fiber Fueled, came to this work the hard way. Early in his career he was overweight, anxious, and dealing with high blood pressure, and changing how he ate turned it around. On A Whole New Level, he explained how the gut works and what actually helps.
Button Build a better gut →
Five Key Takeaways
1. Aim for variety over volume.
A diverse community of microbes is a hallmark of a healthy gut, and the way to build it is eating many different plants. Dr. Bulsiewicz suggests working toward 30 different plants a week, and herbs, spices, nuts, seeds, and legumes all count.
2. Fiber is food for your microbes.
Most Americans don't get enough of it. When gut bacteria break fiber down, they produce short-chain fatty acids like butyrate that help maintain the gut lining and calm inflammation.
3. Your bathroom habits are free data.
Chronic bloating is the classic sign of an unhappy microbiome, and the goal is a soft, formed stool that passes without straining. Blood in your stool or unexplained weight loss, though, means see a doctor promptly.
4. Build up low and slow.
Jumping from 10 grams of fiber a day to 50 is a recipe for discomfort. Smoothies, soups, and sauces make it easy to fit several plants into one dish while your gut adjusts.
5. Your gut responds fast, in both directions.
Your microbiome can start shifting within about a day of changing what you eat, but the benefits fade just as quickly if old habits return. Consistency matters more than intensity.
Button Read all six strategies →
Looking to understand more about your metabolic health?
Explore our health news and advice site, Metabolic Insights
228 Park Ave South, PMB 63877, New York, NY 10003
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