How Sugar Sours the Gut and Messes With Microbiome | Dr. Will Bulsiewicz | The Exam Room LIVE
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- Опубліковано 6 лют 2024
- Sugar can literally hijack your brain and disrupt healthy microbiome. Research shows that sweets come with a painful dark side that can destroy your backside as harmful bacteria thrives on the sugar you eat.
The good news is that there are healthy alternatives that can satisfy the sweet cravings but also help to repair and rebuild your gut health.
Dr. Will Bulsiewicz, gastroenterologist and bestselling author of Fiber Fueled, delivers expert insight on the gut-brain axis and how intense sugar cravings can override common sense and drive you to eat endless amounts of empty calories.
The creator of 38 Tera joins “The Weight Loss Champion” Chuck Carroll on The Exam Room LIVE.
In This Episode
- The effects of refined sugar
- Artificial sweeteners and gut health
- Healthy sugar substitutes
- Sugar’s impact on IBS, ulcerative colitis, and Crohn’s disease
- Leaky gut
- Fruit and bloating
- And more!
Have a question? Leave it in the comments or chat for The Doctor's Mailbag!
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The hard answer is really not to replace sugar with other sweeteners, but just phase out the sweetness thing all together. It’s hard, and after a while sweet sensitivity increases, and oatmeal with dates and cocoa powder starts to taste like chocolate cake!
It's a tough one. Sugar is addictive
I have been limiting sugary foods for awhile and find now that food or drinks with sugar seem super sweet and aren’t as appealing.
@@os2958 It is very tough, for sure. :( And there's hope that it can be done! :) It's a process, it won't be linear, it's a journey.
@@dianasandstrom5562 That's awesome to hear! :) Something to be proud of for sure.
The only problem I have with sugar cravings is stopping eating it once I’ve started. If I don’t eat sugar in the first place, the cravings are an order of magnitude less. Not sure if I’ve always felt that way, but I’ve been practicing not eating it for some time now.
I think there needs to be more nuanced conversations surrounding sugar. Sugar may be bad for SIBO, and used in various forms in many junk foods, but it seems to get a bad rap.
Here's an excerpt from something I've read that illustrates this issue of simplification in the WFPB communities:
"Pure White Table Sugar
The only major difference between the Kenyan and Tarahumara vs say the Okinawans etc... is that the Kenyans and Tarahumara have far more pure white table sugar.
For the Kenyans: "Sugar - plain sugar - accounted for 20 percent of daily calories", mainly in their tea.
Similarly, the Tarahumara drank sugar drinks on their gigantic 150+ mile 48 hour runs made from "pinole":
Pinole is roasted corn, ground into a fine powder and sweetened with piloncillo, unrefined Mexican cane sugar. The Tarahumara community in Chihuahua, just south of El Paso is famous for the endurance of runners over long distances and pinole is their go-to nutrition. The Tarahumara have enjoyed pinole since ancient times, and today more and more runners are adding it to their diet to fortify their endurance.
Sugar cane illustrates how confused the frequent/unnecessary WFPB phobia of sugar is, and how the 'whole food' part of WFPB is misleading at times.
Not only do people eat the edible part of sugar cane (i.e. basically eating table sugar), but if you just sprinkle the edible part on a rock in the heat you will literally get pure white table sugar. This amounts to basically performing the same 'processing' as adding heat to oat groats before eating them."
-----------------------------
Being a former sugar-phobe myself (due to demonization by WFPB doctors and hosts that I trust and respect), I've been considering upping sugar intake, as I'm aiming to get more active, and may need the energy boost. The only thing that concerns me is the possibility of having SIBO, as the tests and consultation can be spendy.
Other than kicking soda and excessive candy, and the SIBO concerns (both of which likely caused by SAD diet), sugar does seem to play a very legitimate role in diet and exercise. If this channel is mostly for weight loss and food addiction awareness, that should be made clear. But some of us have been vegan for a while, and know better than to never question the boogeyman.
Thanks for your write Up! I absolutely agree and also do not shun sugar :)
@@marvingiehl of course! I'm just of the mindset that we need to start seeing more fresh conversation points for those of us who are already beyond the SAD diet talk, etc.
If you're interested in the source of the excerpt I shared, it was from a post on a subreddit called r/ketoduped, and the name of the post was 'Oatmeal stays winning 🏆'; you'll find a hyperlink to user bolbteppa's post on carbs. His comments are chalked full of great citations!
@@Hyper-Linkman funny thing is I've come across bolbteppas write-ups on reddit aswell, even tho I don't use it that much. His influence gets bigger and bigger, luckily :)
Tour the France cyclists eat 500g of pure sugar every day during a race. They are extremely healthy (and young). However, 99.999% of the people are of course unable to do a comparable activity level, so those cyclists may be the exception.
@@prossi4216 this is a good point. I'm sure there are plenty of vegans who haven't tested themselves physically to such an extent for the same reasons that the average person doesn't. For those of us who would like to be more active, I'm sure sugar would be a very welcomed addition so long as the excess calories are being properly metabolized.
P.S. since writing the original comment, I've done a bit more research on the Tarahumara tribe's use of maize in their 'energy drink'. There's a process called nixtamalization that 'unlocks' much more nutrition than what is bioavailable in standard corn. This process was used to prevent pellagra, which was an interesting moment for American nutrition. When looking at what corn is being used for nowadays (and even back then), it makes sense why we have so many undernourished and overweight individuals in America (and even Mexico).
11:19 I had splurged on sweets ad a reward the other day and now I’m obsessed with getting more. I was omw out of the door, keys in hand, then listened to this podcast. I fought against the impulse and didn’t go for a sweets run. Thanks Dr. B!
This is so true, “sugar effects the way our brain functions, we become impulsive with our food choices, we become obsessed with getting and blurs the line between hunger and satiety”
Yes SIBO episode please. Just tested for it. Been wfpb sos free for almost 3 years. Spoketo friends who insist that if sibo is present no rains or beans
Did you have symptoms prior to wfpb and sos free? Be very interested to know if that has developed after you started, and do you consume a lot of any particular type of food? For eg do you have any foods that contain sugar like dried fruits or water kefir etc? Would be so helpful to hear your story and to discover how/why this happened if you have updates in future! 🙂
Is Xylitol a Nono ? Does anyone know?
@@mrscpc1918Good for teeth, bad for gut microbiome. So not be overdone.
@@soilikasanen thanks for your advice 😀
Do an extensive fast.
I absolutely love Dr. Will B! His information is so good and solid and the way he presents it is just wonderful. He is someone I would genuinely love to have a conversation with, and he also seems like he would be very cool to hang out with!
Processed sugar absolutely triggers my crohns. I started to piece the puzzle together whilst out on a trail run for 3-4 hours, where I had a bag of plant-based jelly sweets. The more I ate, the worse I felt... that evening was not pleasant.
My rule of thumb with crohns - no oats, no bread and no sugar = no flares.
I've since replaced oats in my breakfast with canned French lentils (unsalted), and initially was a little weird, but am finally used to them and enjoy them.
This is very good info.
My husband suffers from crohn's as well and ..Cannot..eat any type of sugar except for a tiny bit of fruit here and there. I've been trying to get him to try lentils for a while and he refuses. Thinks their too high in fiber, which also triggers "a bad day"..
No oats, sugar, dairy, or high fiber veg such as broccoli...
@@kim_858 back in my younger years I used to be an advocate of psyllium husk, and would add a table spoon to my banana smoothie. These days however, psyllium husk is a no-no, I keep it to a sprinkle if anything - as adding what I used to consider a normal amount will absolutely trigger a bad day.
Fruits however, I eat a lot of fruit, it does not impact my crohns that I can tell. Neither does steamed or stir-fried broccoli. There are many similar veg to broccoli, all in the same Brassica family - hopefully he's still eating something?
One last thing, buy or make your own sauerkraut, it's the best!! I love listening to the Physicians Committee whilst making my next batch. 🥬
Absolutely agree. Oats are too often peddled as a super health food but to many they are as bad as flour. Took me years to confirm it despite of hearing it from a dietitian almost 20 years ago. She told me no oats and I started them because of advice of vegan doctors. When I went on WHPB diet I became truly unwell, which was very upsetting. I ate the perfect diet and was sick! So tried dropping different products from my diet and discovered that oats are harming me as well as big amount of seeds. Almost all vegan doctors recommend both oats and lots of seeds, they need to adjust their commentary about those and say that many people are affected by large amounts of those.
@@annaal7480 similarly, I was a big fan of "Mary's Gone Crackers" seed crackers, but when crohns eventually started doing it's thing - I eventually linked those crackers to flares, and have since avoided. Real shame, I absolutely love those crackers!!!
Anyone with crohns you might want to watch Dr brooke goldner on UA-cam who has fixed crohns in many people with her raw vegan diet.
Her wellness wednesday episodes have been on youtube every week since the end of 2022.
I needed to see this episode. Thank you!
Great info
SIBO episode please! I used to take the pill for about 15 years! I learned that this destroys the microbiome. I was diagnosed with SIBO, so I educated myself over the years. Going vegan helped a lot, but still struggling with the sweet tooth.
One solution to sweet tooth is having fullgrain bread with pure peanut butter on which sliced banana and cinnamon. Or mulberries /raisins instead of banana. Works for me, who always want a treat with afternoon tea.
Great show
Great infos. Thank you 👏👏👏👏🌱
40:50. I’d be interested to hear how ice cream is good for the Microbiome. Sugar, saturated, dairy fat, and dairy proteins with no fiber. Say what? I mean I agree with what Will said about things like cake and ice cream, but they really need to be savored treats that we indulge in on a very occasional basis. Problem is many people, especially people with “sweet tooth” (a.k.a. sugar addictions) can’t just have it on an occasional basis. Once you have it, it’s off to the races, like people who had quit smoking or alcohol, and then they have a little bit and the next thing you know they’re back on the wagon.
He said "nice cream," made with blenderized frozen bananas. Can add other frozen fruit or cocoa powder.
I had to pause this and text this. First this information is music to my ears. It’s important to hear this kind of information education it’s my
Health it’s my life. I know the terms and definitions so I understand.
YESSSS!! Sibo episode please!!
Wow congratulations to you chuck ..
Good knowledge. Thanks.👌🏻
Isn't whole wheat pasta classified as a low glycemic food, even though processed?
I’d like ZOE more if they weren’t so pro milk and other dairy products that promote chronic illness. I get it, yogurt isn’t associated with chronic illness, however that’s not all that they promote.
Very true - what about the hormones that exist naturally in dairy, the high animal protein, the antibiotics in dairy products - to promote this, acknowledging the importance of PBWF, is a bit strange.
Dairy (protein) isn’t even a question for me because eating it brings me terrible skin issues and mental overstimulation. I guess it probably depends on the individual.
Zoe promotes dairy?! That’s terrible!!☹️.
"Villification of fruit" growing up in the 90s was rough bc of the cognitive dissonance inexperienced bc everywhere I turned all sugars are created equal but eating 4 cupcakes left me feeling way different than 4 oranges or apples
Thanks
Thank you! You both are wonderful and so informative!
38tera has helped me so much so far. Was really struggling with chest pain/gerd symptoms. After 3 days that almost resolved and continues. I’m glad I got the subscription.
I love the snicker bites, so delicious! 🤤 I sprinkle hemp seeds on top of the peanut butter 🤎
Thanks. 👍👍👍🙏
Two mints in one!!!😂 Thanks for the medical info and the fun!🎉
Any idea about the mushroom mid coffee? Are they good or no?
I always will have a small piece of the birthday cake; it seems rude to the birthday person. Luckily not too often.
Me too.
whole leaf stevia is a different animal than the refined powder type. It's good at balancing out acidic flavors in dressings and smoothie concoctions.
Great Video!
I hate that sugar is such a good fuel for my runs. I eat 50g of fiber and 100g of protein a day but it still feels alarming to see my sugar intake at 150g on a high mileage day. I get as much as I can from fruits - bananas and dates especially. I definitely experience a craving for sugar on off days. Thanks for all of this info.. a lot for me to take in and trying to implement changes where I can. 🙏
it's no coincidence that sugar is such a good fuel...
Just use the sugar as fuel. It’s perfect for it. I do 100g a bottle on bike. Lean and mean.
SIBO specifically IMO please.
I love organic black cardamom in my coffee. I have read that cardamom has health benefits, especially for respiratory and gut issues. Please tell me more about the health benefits of cardamom and the differences between green and black.
lol…dr will busted out the ol nWo WCW “just….too….sweet!” Amazing
Can you talk about how to wean off of stimulant laxatives? There is not enough information out there to help people with this.
@ 2:40 the Snickers Offset is similar to my 1/4 pound consumption of dates this morning when I'm thawing hawg jaw for keto cabbage fritters a little later,
I cut out sugar because I heard that it caused inflammation and i have bad arthritis in my hands. I had sugar Tuesday night for the first time in months and Wednesday my hands hurt so bad I couldn’t stand it. Never again.
My two favorite people. Thanks for sharing this knowledge and impacting others lives your both awesome chuck and dr B. I am a vegan chef and love selling homemade sweet potato peanut butter brownies with only 4 clean ingredients. #FitVeganChef. 🦍 😋
Anyone wanting to know more about the effects of sugar on the brain and depression, read "potatoes not prozac" by Dr. Kathleen Desmaisons
I included Chuck's Snickers kale offset when I shared this with me FB homies
Chuck you look like Rick Bayless 😮
I just cannot believe that every gut dr. Does not tell their patients about diet pop. I have a friend that has diarrhea all day and he puts her on antibiotics and no probiotics. Tells her to eat powdered fiber. What can we do?😊
How bad is sugar free gum for the microbiome?
I do have an enormous sweet tooth but i can make vegan ice cream that is yummy and healthy! I do have a question. I have been taking 40mg of Omeprazole for 3 years now and my doctor told me that it does not deplete magnesium levels but i have had a problem with it since ive started taking it. He recently upped my dose to 40mg twice a day so i am even more concerned because when its depleted i notice my murmur is more noticeable. Are there any studies thst suggest it does deplete magnesium?
Chuck…next time Dr. B is on can you ask him about Allulose. I have seen two doctors recommend it.
There is research out there that the taste of sweetness triggers an insulin response, independent of whether or not the sweetener contains calories. So even sweeteners might be problematic in that way, if you’re trying to reduce your daily number of insulin spikes. I think I read about that in the work of Richard J Johnson.
I have difficulty quitting sugar,.. how do I do this? I feel ill every time I eat anything sweet, but still grab for it. Healthier options is better but not always. Feel great not eating it but my sugar cravings are so bad.
I'm almost 2 months in .. the cravings take up to 3 months to disappear.
I am eating cashews and Coconut spreadable cream, which I don't spread 😂 I eat it by the jar. You could try it at home only cashews and Coconut flakes.
Tbh I have a real reason to quit. It changes the way you are, or to be more precise, it gives you back the you you were as a child. There are so many positive things to quit sugar, and not just the reasons doctors share. You've got to find out what it's for you. Not for avoiding damage but instead to be happy because you gain more avoiding sugar. For examples the racing thoughts...mood swings and many others . I hope you find your main reasons that are only yours ❤ see your behaviour, see how it changes and then you'll be able to stick to it . I also use barely coffee (I don't drink coffee either. It can help some sour or bitter taste)
Eat a pickle.
I can tell you how I do it, and what works for me. I've lived many years sugar free, and I've been asked "How do you do it that you can pass by that bag of sweets and not take one? Or ten?" Yes I can, without feeling deprived, without denying myself, without inner struggle. That's the only way for me because I'm not particularly strong willed, so I can only do it without struggling. But I also know what it's like to not have that freedom and to crave sugar every day.
As we know sugar acts like an addictive substance, so the more you have it, the more you crave it. Periodically I've had times when I was eating sugar and a once a week treat soon became an every day craving. To break that cycle, I stock up on raisins, dried apricots, and the likes (important to check the labels, because some dried fruit have added sugar). I also bake cakes using date sugar, which is ground date powder, so it contains fibre and nothing artificial. I make cream or icing for my cakes ans sweeten it with honey (honey can be used only cold, not for baking, because heat turns it into just sugar). So I eat naturally sweetened foods to satisfy my cravings. When I'm craving chocolate, the raisins seem like they won't satisfy me, but once I eat them, it turns out they do, wonderfully.
Diet people online have criticised me, saying that those dried fruits and honey are still very sweet and therefore not healthy, but my experience is that they work very different to sugar. If I eat them for a few weeks, I want LESS of them eventually. I may then want some once a month, and I'm sure there's nothing unhealthy about having a piece of date sweetened cake once a month. It wouldn't be unhealthy to have a piece of sugar sweetened cake once a month, only we know that with sugar it's extremely hard to stick to one piece once a month. It's easy with those naturally sweet fruit.
The only slight challenge is that for me it's important to give up all sugar, not just sweets. So I don't eat store bought mayonnaise, because it contains sugar, I used full fat plain yoghurt on my sandwich instead. I don't like ketchup, but if you like it, you can probably make your own tomato sauce from tinned tomatoes and some spices. Basically, I advocate for minimum deprivation and maximum switching to natural options that are wholesome, delicious and filling.
I noticed that if I consume even the tiniest amount of sugar regularly, like in mayonnaise on my sandwich, I will soon start having sugar cravings. So it's easier for me to give up sugar totally, then the cravings go away, and I simply don't want it. In fact many products, like ready meals, have become disgustingly sweet for me. On the other hand, once my taste buds recovered, I found that there's sweet flavour in so many foods like carrots, peas and milk. I don't use artificial sweeteners, apart from chewing gum, which is my weakness.
It may sound like a challenge but it's really much less of a challenge than you might think. And it makes me feel so much better and freer that it's easy to stick with it. Hope that helps you find your way to freedom, good luck 🍀😊
If you have constant belly pains, cut out spicy and sweet foods. You may have IBS or IBS-D. Sugars are not good for your gut whatsoever.
How important to gut health is something like sauerkraut to developing microbiome?
ua-cam.com/video/bMFvMarnCUE/v-deo.html
I’m convinced that I screwed up my gut microbiome by using artificial sweeteners (Mio, zero sugar beverages, stevia extract) I’m working on down-regulating my sweet tooth; I’m surprised at the harmful effects of refined sugar, but at least the body can recognize it unlike the artificial sweeteners
I'm wondering how having my gall bladder removed affects my microbiome.
question is why are does I butt hurt what time myself create that poop? myself eaten lots for fiber and I stools am soft, prevent it burns I rectum what time it comes outward. I farts also smell exceedingly badly
What about jaggery??
Its good!
I think certs had nutra sweet in them.
38T is sooooo tasty ! Yummy every morning !
Liam, make and sell your art on t-shirts
Define sugar because o have s friend afraid of fruit!
Durian rider eat a loth of sugar fruit en rice all those years still perform top how is that
Yes, but Durianrider can distinguish between a bag of oranges and a box of doughnuts. There's no need to fear sugar if you can distinguish rice from rice pudding, bananas from banana splits, sweet potatoes from sweet potato pie, steamed potatoes from french fries .... Many people can't distinguish between actual high carb foods and high fat foods with some carbohydrates. For those of us that can spot those differences sugar isn't a big issue.
@HopyHop1 so true!
@@HopyHop1thats the nuanced perspective im missing all to often in these Conversations..
GREEN STEVIA?
White stevia is unhealthy, but what about green stevia - just the dried and ground stevia plant?
Why do we fart at night when we pee? Only at night?
So frustrating because I thought organic raw honey was good for you so it's my go to sweetener 😢
Honey is an animal product and acid aswell.
Try black strap molasses, they're also a great source of iron and considered "alkaline forming food". Or sweeten your food with dates.
Maple syrup may Work, too.
@@sunnybutter2364 I usually put honey on toast when I have a super sweet tooth.
@@marvingiehl I do use maple syrup for some stuff but I love honey on toast when I have a super sweet tooth.
Why does poop stink?
Just to say there are people here from other countries. I wonder why Americans only talk about America 😅 like it was the whole planet
Wolfpack! Sweeeet
Another doctor that eat the food that warnes other about
Hey Chuckie, you ever consider stand up comedy - you are pithy :))
Whoa there, Pharaoh. Creating a “healthier snickers” by using dates is not such a good idea despite the fiber content of dates. Depending on the type of dates, they can contain a whopping 80 grams of sugar per hundred grams of weight and up to 37 g of fructose, which Will very well knows, is one of the strongest contributors to nonalcoholic fatty liver disease, a major cause of insulin resistance.
Please come up with a better alternative to snickers! It’s like using honey instead of sugar. Yes it’s marginally healthier because of micronutrients, etc. but still really bad for you and your gut.
Additionally, the date snack continues to hit the dopamine pleasure center of the brain, the same way the snickers does, and dust maintains the cycle of addiction. And it can really be an addiction.
No, the sugar in dried fruit acts very differently. I've used dried fruit to wean myself off sugar, and dried fruit satisfy the cravings rather than fuel the cravings the way sugar does. If it was easy to give up all sugar just like that, people would be doing it easily all the time. The thing is that it's not easy. Swapping sugar for dried fruit in various forms is the healthiest alternative available, unlike scary and gut damaging sweeteners.
You can start with eating a lot of dried fruit, but eventually you'll be using them in moderation, because your body will not want too much of them, simple as that. They won't make you addicted, they won't make you binge on them.
Not every sugar is equal, people who say otherwise keep sugar (sucrose) manufacturers rich, whether consciously or not.
Ummm... no, sir... "3 splendas in your coffee, multiple coffees per day" were not the reason you were overweight. Point blank. Period.
u misunderstood
Dr. B clearly said that using the artificial sweeteners messes up with your metabolism and you overeat at your next meal.
Exactly. Meaning the artificial sweeteners themselves do NOT cause weight gain. That's lack of control. And no, they do NOT alter your metabolism. I'm a 40 yr old woman, post-menopausal, 5'3", 101 lbs and I eat artificial sweeteners like nobody's business and have for 20 years. Diet drinks, sugar free hard candy, Splenda galore, malitol, etc.
@@barbaralevine9048