About this episode

Rip Esselstyn discusses with Dr. Chris Miller the challenges some face when adopting a high-fiber, plant-based diet and how to address them.

Rip sits down with lifestyle medicine physician Dr. Chris Miller to explore why some people struggle when transitioning to a high-fiber, plant-based diet—and how to fix it. While fiber is one of the most powerful tools for preventing and reversing chronic disease, not everyone experiences immediate benefits. In fact, some people initially feel worse. Dr. Miller breaks down the science behind this paradox, including insights from a groundbreaking Stanford study showing that up to one-third of people may experience increased inflammation when rapidly increasing fiber intake. Together, Rip and Dr. Miller explore how gut health, microbial diversity, stress, and lifestyle all play a role in how your body responds to plant-based eating. You’ll Learn How to safely increase fiber without bloating or discomfort Why beans, while powerful, should sometimes be introduced slowly The connection between autoimmune disease and gut health How fermented foods like sauerkraut, kimchi, and miso support microbial diversity Why “fiber maxing” isn’t always the answer The difference between normal adjustment symptoms vs. red flags Episode Webpage Watch the Episode on YouTube Learn More About our 2026…

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