The Gut Microbiome Explained

In this episode of the Vegans Explore Podcast, host Sean A. Russell explores the incredible world of the gut microbiome and how it shapes nearly every aspect of your health. Drawing from previous Vegans Explore interviews with gastroenterologists Dr. Angie Sadeghi and Dr. Will “Dr. B” Bulsiewicz, Sean breaks down the essentials: what the microbiome is, why fiber is so powerful, how plant diversity strengthens your internal ecosystem, what bloating and food sensitivities really mean, and simple strategies to improve your gut health starting today. Whether you’re Vegan, Pre-Vegan, or simply looking to optimize your wellness, this episode offers clear, accessible steps to upgrade your health from the inside out.

Why Your Gut Matters

Introduces the gut microbiome as a “second brain.”
Notes that insights come from past conversations with Dr. Sadeghi and Dr. B.
Establishes why gut health is foundational to overall wellbeing.

What the Gut Microbiome Actually Is

Over 39 trillion microbes live inside your body.
These microbes influence digestion, hormones, immunity, mood, metabolism, and even gene expression.
You’re not just feeding yourself — you’re feeding an entire internal ecosystem.

Why Fiber Is Real Superfuel

Humans can’t digest fiber, but gut microbes can.
Fiber breaks down into short-chain fatty acids (butyrate, acetate, propionate).
These compounds lower inflammation, strengthen immunity, support the gut lining, stabilize blood sugar, and improve mental health.

The Power of Plant Diversity

The more types of plants you eat, the healthier your microbiome becomes.
Each plant contains unique fibers that feed different microbial families.
Simple upgrades — like adding mushrooms, herbs, and veggies to pasta — multiply your microbiome support.

Immunity Starts in the Gut

70% of the immune system is located in the gastrointestinal tract.
A healthy gut trains immune cells to respond with precision, reducing illness and inflammation.
Short-chain fatty acids are key to balanced immune function.

Rethinking Food Sensitivities

Gas and bloating often come from sloppy digestion, not inflammation.
Your gut is like a muscle — it strengthens with gradual exposure.
Slowly increasing fiber-rich foods helps rebuild resilience.

Fermented Foods

Naturally contain beneficial microbes that support digestion and immunity.
Sauerkraut, kimchi, fermented veggies, and plant-based yogurts are great starters.

How to Improve Your Microbiome Today

Eat more plants.
Eat more types of plants.
Add fermented foods.
Reduce processed and high-saturated-fat foods.
Increase fiber gradually.
Support sleep, hydration, and stress reduction.

Featured Guests (Referenced in the Episode)

Dr. Angie Sadeghi – Gastroenterologist, Lifestyle Medicine Physician
Dr. Will “Dr. B” Bulsiewicz – Gastroenterologist, Epidemiologist, Author of Fiber Fueled

About the Show

The Vegans Explore Podcast is on a mission to record a new episode every day until November 1, 2026, spotlighting Vegan topics, changemakers, nonprofits, and brands from around the world. Explore additional episodes.