The Role of Fiber in Blood Sugar Regulation

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This chapter discusses a study that demonstrates how the microbiome is central to blood sugar regulation. The study involved a group of people with type two diabetes who were randomized to either a standard diabetic diet or a high fiber, high prebiotic diet. The high fiber diet led to a shift in their microbiome towards the microbes that produce butyrate, a short chain fatty acid. They also had higher levels of butyrate in their stool and increased GLP1 levels. After 28 days, those on the high fiber diet had significantly lower hemoglobin A1c levels and continued to show improvements over time. The diets were calorie-matched and had the same macros, indicating that the difference was due to fiber intake. Fecal transplants from before and after the high fiber diet were given to mice, and the mice that received the transplant after the high fiber diet had better blood sugar regulation.

Episode #275. Have you ever wondered how your gut health might affect your body weight? In this episode, I sit down with Dr Will Bulsiewicz – a leading authority in gut health and The Proof fan favourite – to unravel the fascinating connection between the microbiome and metabolism.

From exploring dietary fibre’s impact on disease prevention to comparing ketogenic and plant-based diets, this conversation offers a deep dive into how our inner ecosystem influences our overall health. Tune in for actionable insights and scientific revelations that could transform your approach to wellbeing.

Specifically, we discuss:

Intro (00:00)
Introduction to Dr. Will Bulsiewicz and His Literary Contributions (2:42)
Do Gastroenterologists Analyse Their Own Stool? (7:43)
Dr. Will Bulsiewicz's Collaboration with ZOE (9:55)
Behind the Scenes: Dr. Will's Nutritional Supplement Venture (11:20)
The Progressive Journey of the Gut Health Movement (14:02)
Decoding the Microbiome: Its Role and Significance in Health (17:20)
Exploring Metabolism and Metabolic Health (0:24:50)
The Microbiome's Role in Influencing Metabolism (0:33:07)
Understanding GLP-1 Agonists: Their Impact on Satiety and Weight Reduction (0:38:54)
Tips to Increase Dietary Fibre Intake for Better Health (0:45:05)
The Connection Between Microbiome and Fat Metabolism (0:47:36)
Strategies to Boost Metabolism and Promote Brown Fat Activation (0:49:59)
The Role of Lipopolysaccharide in Gut Barrier Functionality (0:51:33)
Significance of Gut Health and the Risks of Dysbiosis (0:54:49)
Linking Insulin Resistance with Satiety Mechanisms (0:56:03)
The Relationship Between Satiety and Blood Sugar Fluctuations (0:58:30)
Analysing Kevin Hall's Research: Plant-Based Diet vs. Alternative Diets (1:02:04)
Blood Regulation, Insulin Resistance, Lipotoxicity, and Microbiome (1:10:38)
Deciphering Glucose Homeostasis: What You Need to Know (1:20:37)
The Interplay Between Insulin Resistance and Obesity Factors (1:21:51)
The Beneficial Role of Dietary Fibre in Blood Sugar Management (1:23:11)
Is Reversing Type 2 Diabetes a Possibility? (1:25:18)
How the Microbiome Influences Blood Sugar Regulation Mechanisms (1:32:12)
The Cholesterol-Lowering Benefits of Dietary Fibre (1:37:06)
Top Sources of Soluble Fibre for a Healthy Diet (1:39:40)
Triglycerides and Their Relationship with the Microbiome (1:42:06)
The Protective Role of Fibre in Disease Prevention (1:46:28)
Outro (1:51:46)

Connect with Dr Will Bulsiewicz on Instagram, Facebook, Twitter, and TikTok. Discover more resources and Dr B’s books on his website, theplantfedgut.com, learn more about supplementation at 38tera.com, and find his work on personalised nutrition at joinzoe.com. Listen to Dr B’s past appearances on The Proof here.

My team and I have also put together a PDF of resources for this episode, helping you better understand the science behind this conversation. Download it at theproof.com/drb.

Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.

Head to The Proof website for supporting studies and the full show notes.

Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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