"Bro2 diet" health plan
This is the protocol Dr. Jogi would like you to follow TO INCREASE INSOLUBLE FIBER
Processed foods (any food with a nutrition label) are not healthy and should be avoided as they are high in substances that damage the gastric microbiome and cause insulin resistance. Please do eat whole, real, unprocessed food. If it has a nutrition label on it, don't eat it. Please interpret foods with a nutrition label as a warning label instead. See book Metabolical.
Insoluble fiber is essential for human health and is missing from most foods consumed today. Most peoples are not eating "real foods" (grass-fed meats cooked at home, free range non-caged eggs, fresh vegetables, fruits) in enough amounts. Insoluble and soluble fiber combine to form a intestinal matrix "gut atmosphere" that reduces carbohydrate absorption and feeds the good bacteria of your intestinal microbiome. The recommended dose of fiber (most of which should be insoluble fiber is 30 grams per day) but higher is better. Nearly all Americans eat less than 15 grams per day and most of it is soluble (not helpful) fiber. Take note regarding the Hadza indigenous hunter-gatherer tribe takes in about 100 grams per day and have sensational microbiomes. Fiber is a great way to reduce your insulin resistance.
If you do not consume enough fiber then your gut bacteria will have nothing to digest but YOU! The gut bacteria will look for a food source and start to digest your own gut epithelium and may be the cause of inflammatory bowel disease like ulcerative colitis and crohns.
Probiotics are best if made yourself. Home made yogurt. Taking a probiotic daily is not necessary or logical- a basic microbiology course would teach this in high school. If that is needed, then the atmosphere in your gut needs to be corrected to allow for the proper bacteria to grow. Would you expect to send humans daily to colonize Mars without a Martian atmosphere?
"Fiber" labeled per a nutrition label is NOT insoluble fiber and is a stripped down version of soluble fiber with little to no benefits
Avoid "organic" foods as that is a common place for food fraud.
The more ingredients in a food, the higher the chance of adulteration and processing that damages your body by creating metabolic syndrome.