Inflammation, the Microbiome, and the Food Fix: Dr. B's Playbook

At PLANTSTOCK 2025, gastroenterologist Dr. Will Bulsiewicz (“Dr. B”) cut through the hype and brought us back to what matters most: chronic inflammation—and how your gut microbiome can be your first line of defense.

Why Inflammation Is the Big Story

Acute inflammation heals; chronic inflammation lingers after the threat is gone and slowly damages tissues. You might feel it as fatigue, brain fog, weight struggles, joint aches, skin flares, mood swings, and digestive issues. Dr. B’s thesis: a broken microbiome + a leaky gut barrier keeps the immune system in a “forever war.” Heal the first two layers, and the immune system can do its job.

Your Three Layers of Defense

1. Gut microbes — the frontline that greets everything you swallow.

2. Gut barrier — your castle wall; it fully regenerates every 3–5 days.

3. Immune system — the army inside the walls. Keep it rested, not raging.

What the Evidence Shows (World Tour Edition)

• Mediterranean pattern: Plant-forward meals at every sitting improve microbiome diversity, raise short-chain fatty acids (SCFAs), and lower inflammatory markers like CRP and IL-6.

• Japan’s tradition vs. westernization: As animal fat/protein rose and rice fell, IBD (ulcerative colitis & Crohn’s) spiked. A plant-centric, flexitarian diet + infliximab achieved 96% remission in Crohn’s (vs. 59% with the drug alone) and slashed CRP in ulcerative colitis.

• Loma Linda (Adventist Health Study-2): More plants, better outcomes—vegans/vegetarians show healthier BMI and risk profiles.

The Four Workhorses of Plant Power

1. Fiber – Microbes turn it into SCFAs, the most potent, body-made anti-inflammatories around. (95% of Americans are fiber-deficient.)

2. Polyphenols – 8,000+ plant compounds that team up with microbes to boost SCFAs and microbial resilience.

3. Healthy fats – Prioritize mono- and omega-3 polyunsaturated fats to support the gut barrier and tame inflammation.

4. Fermented foods – Microbially transformed foods (e.g., sauerkraut, kimchi, miso, true sourdough) add diversity and function.

Dr. B’s Golden Rule

“Stop counting grams of fiber. Start counting plants.”
Aim for 30 different plants per week—it naturally covers fiber, polyphenols, healthy fats, and fermented foods, and it feeds a more diverse, resilient microbiome.

10 Action Steps to Lower Inflammation & Power Up Your Microbiome

Daily & Weekly Food Moves

1. Hit 30 plants/week: Track variety—beans, lentils, whole grains, fruits, veggies, nuts, seeds, herbs, spices.

2. Build SCFA meals: Base plates on beans/lentils + intact whole grains + vegetables.

3. Polyphenol boost: Berries, colorful veggies, greens, cocoa, coffee/tea, herbs/spices.

4. Fermented add-on (1–2x/day): Sauerkraut, kimchi, miso, tempeh, unsweetened plant yogurts, true sourdough.

5. Swap fats: Favor walnuts, flax/chia, avocado, olives; cut saturated/trans fats.

6. Move most days: 30 minutes brisk activity—supports microbial diversity and lowers inflammation.

7. Prioritize sleep: Consistent schedule; consider nasal breathing habits (discuss mouth tape with your clinician if curious).

8. Manage stress & connect: Breathwork, nature, community—stress shifts the microbiome and barrier.

9. Limit ultra-processed foods & alcohol: They nudge dysbiosis and raise inflammation.

10. Progress > perfection: Small, repeatable upgrades compound fast.

Where PLANTSTRONG Fits

We’re here to make the healthy default the easy default—with education, live events like PLANTSTOCK and our retreats, and pantry staples designed around whole-food integrity. If you’re ready to turn these insights into habits, explore our recipes, meal planning tools, and products that make 30-plants-per-week simple and satisfying.

Bonus: For a deeper dive into Dr. B’s framework, check out his new book Plant Power Plus—it weaves nutrition with circadian rhythm, stress, connection, and a practical protocol.