Dr. Vliet’s Health Tip: New Year, New Gut, New You: How TruProbiotic™ Lean plus TruFiber™ Lean Supercharges the Mediterranean Diet

As the New Year approaches, many of us are searching for effective, science-backed strategies to support weight management and overall health and resilience to reduce risk of illness and cancers. I wanted to inspire my readers to think about more comprehensive strategies that act synergistically to multiply health benefits. So that’s why I wrote this targeted health tip featuring two of premium gut health and  weight control products: TruProbiotic™ Lean and TruFiber™ Lean. I have written detailed health tips for each of these products:

• https://www.truthforhealth.org/2024/08/health-tip-from-dr-vliet-trufiberlean/
• https://www.truthforhealth.org/2024/06/health-tip-from-dr-vliet-truprobiotic-lean/

but in today’s Health Tip I will explore a promising approach combining a specific probiotic with prebiotic fibers to give you a synergistic duo that can work wonders for your waistline and digestive system.

You can “supercharge” your weight loss efforts even more by adding The Mediterranean Diet, one of the most science-backed diets that we have.  I will show you how in this Health Tip.  So, let’s explore how Truth for Health’s TruProbiotic™ Lean and TruFiber™ Lean, when used together properly, can really give your health improvement efforts a major boost by putting it all together.

The Dynamic Duo – TruProbiotic™ Lean and TruFiber™ Lean

TruProbiotic™ Lean is a targeted probiotic supplement featuring the scientifically studied Bifidobacterium animalis subsp. lactis B420 (often referred to as B420). This strain has been shown to enhance gut barrier integrity, reduce abdominal fat, and even decrease daily calorie intake. This is also the strain that was severely damaged from the COVID illness and experimental gene therapy COVID injections. In tandem, TruFiber™ Lean provides 3 grams of propolmannan (a natural, soluble fiber derived from glucomannan), which has been shown to help one feel fuller, supports regularity, and assists with healthy blood sugar and lipid metabolism.

These two products act as a synbiotic when combined producing a synergistic effect—TruFiber™ Lean’s prebiotic fiber nourishes the beneficial bacteria provided by TruProbiotic™ Lean. This synergy helps foster a healthier gut environment by promoting the growth of bacteria like Akkermansia muciniphila, known for supporting metabolic health and other health benefits including gut barrier integrity, and better responses to some cancer immunotherapies. TruFiber™ Lean slows digestion, helps manage cholesterol by binding bile acids, and encourages the proliferation of “good” bacteria, all of which contribute to better intestinal function and metabolic outcomes.

Key Benefits of the Probiotic-Fiber Combo

• Weight Control: Clinical studies reveal that this pairing can reduce body fat (especially in the abdominal region), waist circumference, and post-meal blood sugar spikes—key factors in managing and preventing metabolic syndrome and obesity.
• Gut Regularity: The soluble fiber’s viscosity supports healthy bowel movements, while the probiotic aids in maintaining a balanced microbiome.
• Metabolic Support: Improved glucose handling and lipid profiles (including lower triglycerides and higher HDL cholesterol) have been observed in users of this combination.
• Microbiome Optimization: The synergistic effect enhances the gut barrier, fosters beneficial bacteria, and helps reduce symptoms of gut dysbiosis or IBS-like issues.

Timing and Dosing Matter

To maximize the benefits, it’s crucial to take these supplements at the right times. Here’s how to do it:

• Take TruProbiotic™ Lean (the probiotic) on an empty stomach, ideally 30 minutes before breakfast. This timing helps the bacteria survive stomach acid and reach the colon, where they’re most effective.
• Take TruFiber™ Lean (the prebiotic fiber) 1–2 hours later, with or after a meal. This prevents the fiber’s gel-like properties from trapping the probiotics and ensures both reach their intended destination in the gut.
• Hydrate well with fiber supplements—8 to 12 ounces of water per serving helps with transit and minimizes the risk of bloating.
• Spacing these supplements apart is important because taking them simultaneously can reduce the probiotic’s effectiveness. The viscous fiber can bind the bacteria in the upper digestive tract, leading to their excretion before they reach the colon.

  Clinical data show the combination can lead to significant improvements:

• Up to 12% reduction in body weight and BMI over 90 days (with consistent use)
• 9–10% decrease in waist and hip circumference
• 25% drop in triglycerides and up to 16% increase in HDL cholesterol
• Improvement in the overall severity of metabolic syndrome markers

How Much Is Safe?

The recommended dosage is one capsule of TruProbiotic™ Lean (delivering 10 billion CFUs of B420) with water, and one to two scoops (1.6–3.2 grams) of TruFiber™ Lean in water daily. It’s generally safe to use up to two scoops of fiber per day, along with your dietary fiber sources to hit the minimal goal for general daily fiber of 25 grams for women and 38 grams for men (from all sources, including diet and supplements). Most Americans consume only about 15 grams of fiber daily, so there’s usually a real need for supplementation.

I recommend starting with one scoop of fiber to assess your tolerance, especially if you’re new to fiber supplements, since too much at one time can lead to loose stools.  Gradually increase to two full scoops daily based on your tolerance. Probiotics also help your body gradually adapt to increased fiber intake, reducing the risk of bloating or discomfort, which is why I recommend this daily combination.

Optimizing Gut Health and Metabolic Outcomes with Mediterranean-Inspired Nutrition

Recent advances in nutritional science highlight the critical role of specific Mediterranean foods in optimizing the efficacy of probiotic and fiber supplements, particularly TruProbiotic™ Lean (B420) and TruFiber™ Lean (propolmannan). The integration of prebiotics, polyphenols, and fermentable fibers not only supports probiotic colonization but also amplifies metabolic benefits, including satiety and glucose regulation. Combining these approaches is ideal for obesity management because the combination yields greater BMI/waist reductions (up to 12-15%), triglyceride drops, and HDL gains via reduced inflammation and calorie intake.

Enhancing TruProbiotic™ Lean (B420) Efficacy with Mediterranean Foods

TruProbiotic™ Lean B420 probiotic thrives in an environment enriched with foods that promote beneficial bacterial growth and diversity. Fermented dairy products, such as yogurt and kefir, supply live cultures and lactose, which nourish Bifidobacterium, leading to increased short-chain fatty acid (SCFA) production and greater microbiota diversity. Polyphenol-rich foods, including extra virgin olive oil (EVOO) and red wine, enhance probiotic survival and stimulate anti-inflammatory Akkermansia growth through their potent antioxidant properties. Nuts like almonds and pistachios foster Bifidobacterium proliferation and high intake is associated with leaner body composition.

• Fermented dairy (yogurt, kefir): Supports Bifidobacterium and SCFA production.
• Polyphenol-rich foods (EVOO, red wine): Protect probiotics and promote Akkermansia.
• Nuts (almonds, pistachios): Encourage beneficial bacterial growth and support healthy body composition.

Optimizing TruFiber™ Lean (Propolmannan) Synergy

To maximize the metabolic and satiety effects of TruFiber™ Lean, incorporating high-viscosity and fermentable fibers is essential. Legumes such as chickpeas and lentils provide soluble fibers that ferment synergistically with propolmannan, enhancing GLP-1 secretion and improving glucose control and intestinal viscosity.

Whole grains, including oats and barley, supply beta-glucans that add bulk, slow digestion, and further boost satiety and SCFA production. Fruits and vegetables like apples and onions are rich in pectin and inulin, supporting sustained colonic fermentation without interfering with upper GI function.

• Legumes (chickpeas, lentils): Enhance GLP-1, glucose control, and intestinal viscosity.
• Whole grains (oats, barley): Provide beta-glucans for digestive regulation and satiety.
• Fruits/vegetables (apples, onions): Support colonic fermentation and beneficial microbial activity.

CAUTION: Many non-organic Mediterranean foods are high in Glyphosate, may damage Gut Health and add other risks.

Glyphosate/Roundup is a synthetic chemical herbicide historically and widely used to kill weeds in agriculture and home gardening. It has been used since 2006 as a pre-harvest desiccant that dries out crops preventing mold from rain during harvest. It works wonders for that use and the farmers loved it. But the timing of launching widespread glyphosate use coincides with the explosion of gluten allergies since it was launched, so in addition to its other health hazards, glyphosate appears to trigger celiac-like gut irritation and sensitivity.  The problem is in the timing of the spraying. It is being sprayed on directly on crops, especially grains (wheat, oats) right before harvest with no time for it to be washed off.

I know that many of you reading this are well are of dangers of glyphosate but did you realize that many of the foods recommended in the Mediterranean Diet have some of the highest levels of glyphosate? Chickpeas, lentils, wheat, oats, and nuts can contain high levels of glyphosate. Obviously, this is very disconcerting as we know that glyphosate exposure disrupts multiple systems in the human body, including the gut microbiome, liver, and endocrine function, with links to inflammation, oxidative stress, and potential carcinogenicity. It may also contribute to chronic conditions like liver disease and neurological issues through mechanisms such as genotoxicity and microbiome dysbiosis.

Specifically, glyphosate induces oxidative stress, leading to liver inflammation, fibrosis, and markers of metabolic dysfunction-associated, non-alcoholic liver disease (steatosis), even at low doses. It also promotes gut dysbiosis by killing beneficial bacteria like Lactobacilli while sparing pathogens, potentially causing leaky gut, pro-inflammatory cascades, and nutrient malabsorption. Endocrine disruption, genotoxicity, and associations with cancers like non-Hodgkin lymphoma (glyphosate is classified by the WHO’s IARC as “probably carcinogenic“), are additional areas of damage.

Celiac Mimicry

Think you have a gluten sensitivity or Celiac disease? Do you feel better cutting out wheat products? It may not be true Celiac disease, or gluten sensitivity.  You may be experiencing the effects of glyphosate toxicity. Glyphosate mimics celiac disease by inhibiting cytochrome P450 enzymes, which impair detoxification, vitamin D activation, bile acid production, and sulfate supply to the gut, leading to symptoms like villous atrophy and inflammation. Glypohosate chelates essential minerals (iron, cobalt, molybdenum, copper) needed for nutrient absorption, exacerbating anemia and deficiencies similar to those seen in celiac patients. Gut dysbiosis from glyphosate favors pathogens over commensals, triggering immune responses to gluten fragments and mimicking gluten intolerance symptoms such as diarrhea, nausea, and skin rashes.

How to Avoid Excess Glyphosate and Eat a Healthy Mediterranean Diet

• Prioritize organic Mediterranean staples to minimize glyphosate exposure while preserving the diet’s benefits for metabolic health and inflammation reduction.  Foods that are often at the top of the glyphosate contamination list, and are commonly found in Mediterranean recipes include:  chickpeas and chickpea products (ex. Hummus), pasta, wheat products including breads, pastas, crackers, baked goods, and almonds/nut butters. Lentils, oats, granolas, and non-organic grains also carry glyphosate residues, potentially disrupting gut microbiome and mimicking celiac symptoms as I just explained.
• Choosing organic foods in these categories reduces glyphosate residues and also reduces pesticide intake by 90-95%, based on intervention studies on Mediterranean diets.
• Verify products are USDA Organic for grains/legumes.​
• Mediterranean diet low-residue food items include: extra-virgin olive oil, wild fish (sardines, anchovies), fresh vegetables (tomatoes, eggplant, leafy greens if organic), fruits (citrus, berries), and herbs show minimal contamination.  But it is still wise to choose organic, especially for berries and leafy greens that often show up on the EWG Dirty Dozen list of foods that are crucial to buy organic due to high pesticide (and glyphosate) residues.
• Source the quality of your food.  Look for regeneratively farmed or local produce; soak/rinse grains; ferment foods (yogurt, olives) to support microbiome resilience against dysbiosis.
• Supplement with high quality daily probiotics, probiotic foods and prebiotic supplements to counteract the negative effects of glyphosate – attempts to limit our exposure are not gaining much traction – so this is more important than ever before.​

Low Glyphosate Mediterranean Balanced Meal Planning Tips

Build plates around 50% organic veggies/fresh low-glycemic fruits/whole grains, 25% healthy fats (avocados, olives and olive oil, organic nuts), and 25% low-glyphosate proteins like wild caught seafood and cold-water fatty fish, organic lentils and legumes, eggs and grass-fed meats.

Putting it All Together: A Science-Backed Addition to Your Weight Loss and Health Strategies

Combining a targeted probiotic with a prebiotic fiber: TruProbiotic™ Lean and TruFiber™ Lean, taken separately but consistently, can benefit weight control, metabolic health, and gut function. You harness the synergistic power of these supplements to support your New Year’s health goals b taking advantate of the science and following best practices for timing and dosing,. These outcomes are further amplified when combined with healthy lifestyle habits, such as the balanced, high quality, organic nutrition of the Mediterranean Diet plus incorporating regular physical activity.

CAUTION: As always, we urge you to avoid supplements without checking knowledgeable sources to evaluate your medical situation, proper lab tests to verify what is needed for your individual needs, and to make sure to avoid adverse interactions with prescription medicines and other supplements you take.

All Truth for Health Foundation Products Meet or Exceed cGMP Quality Standards, the highest quality standard for supplements sold in the USA.  For more information, references from studies are listed in the Product Data Sheets for each product, available on our website.  Under medical practice regulations, we are unable to answer individual medical questions or make specific individual supplement recommendations for people who are not established patients of Dr. Vliet’s independent medical practice.

I encourage you to consider our other natural medicines with our top quality, cGMP-compliant professional formulas for TruNAC™, TruMagnesium, TruC with BioFlav™ (Vitamin C with complete Bioflavonoids), Tru BioD3™, TruZinc™, TruMitochondrial ™Boost and TruProBiotic™ Daily to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.

To Your good health and improving resilience!
Elizabeth Lee Vliet, MD