Is Fiber an Effective Anti-Inflammatory?
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- Опубліковано 6 січ 2019
- Most Americans get less than half the recommended minimum fiber intake a day and the benefits of fiber go way beyond bowel regularity.
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This is one of the reasons legumes and whole grains are emphasized in my daily dozen checklist of all the healthiest of healthy foods to ideally fit into your daily routine. Available (for free of course!) as an app (Dr. Greger’s Daily Dozen) on iPhone (itunes.apple.com/us/app/dr.-g...) and Android (play.google.com/store/apps/de...) and in my video Dr. Greger’s Daily Dozen Checklist (nutritionfacts.org/video/dr-g....
Fiber does not work alone. Fiber acts as a prebiotic to feed out friendly gut flora. Check out, for example:
• Gut Dysbiosis - Starving Our Microbial Self (nutritionfacts.org/video/Gut-D...)
• Microbiome: We Are What They Eat (nutritionfacts.org/video/Micr...)
• Gut Microbiome - Strike It Rich with Whole Grains (nutritionfacts.org/video/Gut-M...)
If you’re a sucker for poop videos, you may also enjoy:
• How Many Bowel Movements Should You Have Every Day? (nutritionfacts.org/video/how-...)
• Should You Sit, Squat, or Lean During a Bowel Movement? (nutritionfacts.org/video/shou...)
• Paleopoo: What We Can Learn from Fossilized Feces (nutritionfacts.org/video/gett...)
If you buy processed grain products how do you know if it has enough fiber? Check out The Five to One Fiber Rule (nutritionfacts.org/video/the-....
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-Michael Greger, MD FACLM
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This is one of the reasons legumes and whole grains are emphasized in my daily dozen checklist of all the healthiest of healthy foods to ideally fit into your daily routine. Available (for free of course!) as an app (Dr. Greger’s Daily Dozen) on iPhone and Android. I just relaunched the Daily Dozen Challenge where I challenge YOU to get all of the boxes checked in one day. Read more about it here and get in on the fun: nutritionfacts.org/daily-dozen-challenge/
Thank you for another informative video. I've been using the app for a few months now (I confess that getting the daily 🌟 star is still hard for me, but I have recently gotten much closer:). I wonder if the Android version could be updated with the latest translations made available on GitHub. A lot of Portuguese speakers would definitely appreciate it!
So, I can eat just fibre(available in market) and not legumes/grains and still get the benefits?
What a guy...
Hey Dr greger can you talk about turmeric boosting ala conversion to dha and vitamin d3 and vitamin b12 sublingual vs oral administration
What if fibre gives you diarrhea
I just throw a $1.50 can of mixed beans in almost everything. Stir fry? Tin of beans. Pasta? Tin of beans. Salad? Tin of beans. Cereal? Tin of beans. I also chuck in some frozen vegies while I'm at it. Getting everything you need is totally achievable and it's frustrating that people have this attitude that veganism is too expensive, restrictive, and time consuming. Cue head explosion from some of my overweight friends who think I'M unhealthy.
My whole life I've had bowel issues like constipation, bloating, and a lot of flatulence but since I went vegan, or rather since I became a 'healthy vegan' as opposed to 'overflowing freezer' vegan, that's all changed. BO almost every day, no random bloating, no bum related embarrassment. My point is that the app is awesome and since I started using it my dietary habits have improved and I feel great. It's literally changed my life :D
@Molson Muscle Omg I have tears! You've made my night :D
Elvis should have eaten more fiber. 🤣
00:13 “Of course he also thought women were hysterical because of their wandering uterus.” So you’re telling me that’s not true? That a wandering uterus is totally benign? LOL
Whole-food plant based diet has personally helped a lot in this regard and trips to the bathroom are a joy now. Absolutely no strain required. My stools flow like water down a stream.
In a Family Guy episode, Stewie strained too hard and popped vessel in his eye - I was 🤣
LOL
Here's the vid folks ua-cam.com/video/H237iZwKtjs/v-deo.html
Thank you!!! 💟
Good information as always Doc. I learned a few things. 👍 Ever since I went plant based some days I will go five to six times. 🙃
My mum would get terrible constipation and her mood and psyche were clearly affected when she was going thru a particularly 'bad patch'.
Thanks very informative
That finish - lmao. pun intended.
'Cuz he's a pretty punny guy!
Keep it up! Valuable information, well presented as always. One thing, nitpicking and immaterial perhaps. About 4:10 the cited study involves the Valsalva maneuver and you describe it as something like “bearing down” as if trying to move stool. I think that description is inaccurate. A Valsalva balances the pressure in the ears by forcing open whatever valves close them off. Pinch your nose, close your mouth, now attempt to blow out of your nose. Feel your ears pop? You just did a Valsalva maneuver.
I love this channel!
Hi
Do you have any ideas for small fibre neuropathy ?
I use valsalva manœuvre in my workout exercises... Does it increase the chance of having a stroke? I'm on plant based diet since more than 5 years and I do some strongman /powerlifting exercises.
What does someone do if it comes out so fast and so much pressure that you cant hold it in? I mean if it seems like your spending half the day going to the bathroom, is that a good thing?
I just saw a video about aneurysms by chubbyemu! (a case study) it all makes sense!
Ottimo video!
When I think of all those years wasted suffering... Now, I notice that when I consciously 'clean up' my food intake, I wake up in the morning with less aches and pains; and the go is much better. Must be a glutton for punishment cause I eventually want to sample the vegan junk food and it starts all over again. Plus the weight gain... ooooh! Now, I'm off to the store to stock up on some good fibre foods. Love my beans and brown rice, to start. Has anyone noticed that Fred Meyer (Kroger) has a frozen mixture called, 'fiesta vegetables' or something like that... It's great to heat up with some brown rice (or?) It has broccoli, and other vegis, carrots, peppers, etc, and lots of beans. It's probably meant as a side dish, but I just heat it up with a fiber full starch, and whatever added herbs/spices, onion/garlic, etc... voila. Dinner. Just my 2 cents.
yes my gut has been right
oh my - don't want to stroke out that way
A NYC EMS worker once told me that most times they were summoned, a death would have occurred while the deceased was on the toilet.
"Poop talk?" Oz launched his TV career with that. Not a fan myself, but that series was informative for those who were unfamiliar wit the subject.
Go fiber
Can you get too much fiber? I recently bought plain bran cereal to mix up my breakfast routine. I was getting bored of oatmeal. I had a terrible reaction. My digestive tract is upset for days afterwards. I didn't associate it with the bran cereal at first. I thought maybe it was something else I ate. But after a few days, I'd have a bowl of that cereal again and the digestive system would start all over. Is it because it's processed, or is it too much fiber or could something worse be going on?
genio gregerrrr
Please make videos on the treatment of IBS… I miss beans, lentils and garlic and onions. :(
Got this one. Look up on UA-cam: Simply Raw Reversing Diabetes 30 Days. It's a documentary but in it this guy had ibs bad they finally cured it with cabbage juice.
4 videos about that on this page nutritionfacts.org/topics/irritable-bowel-syndrome/
Very true but no where in here does it talk about water which should be mandatory in fiber videos. YOU NEED water and lots of it the more fiber you intake.
10 pounds of raw organic barley from Amazon for under $30 USD. Following an actual healthy diet is not expensive.
Yes agreed!
I’ve put tremendous effort trying to pay attention despite the distracting cadence.
When it comes to be that there's a soothing light at the end of your tunnel, it's just a fiber freight train coming your way...
Oh cr*p, I've just realised that I was "bearing down" when I had my very minor TIA/stroke in 2009. I wasn't eating nearly as much fiber then as I am now, does that mean I can chuck the statins and aspirin out?
When we were in college, many of my friends had part time jobs in super markets. One guy, barley 20, thin, athletic, non smoker, had hemorrhoid issues. Yeah, certainly unusual. He worked in the produce dept. The man spent all of working time stacking fruits and vegetables. Oh, the irony...
time to get back on your medication joe
@@Shark_Arise Another SM misfit I see. So sad, you are.
I'm betting a lot of people, especially as they age, walk around with constipation, and don't know it. The symptoms are often mild and ignored.
On a kidney diet they say no whole grains. I am really stressed about feeding my husband white rice and white flour bread because I know how unhealthy it is.
Kidney disease diet? as in NFLD or nephrotic syndrome or something else?
Avoid grain. White rice is ok.
Razvan Sedekiah he has polycystic kidney disease and yes low phosphorus as well as low protein and low potassium. The potassium isn’t as big an issue for him. I just wonder why whole grains versus white bred and rice.
Razvan Sedekiah thank you for this information! It will help.
Fibre is not always good for you. A high fibre diet causes a worsening of my ibs symptoms for instance
Considering the time in which Hippocrates lived, don't you thing you're being a little hard on him? After all, he got a lot of things right (do no harm). I'm still undecided on the wandering uterus thing.
he is not wrong, pretty much everything affects us psychologically.
Hystero- is the Latin word for uterus (hence terms like hysterectomy), thereby suggesting uterus possession (I.e. being female) is synonymous with being unstable/hysterical. Unfortunately this view doesn’t seem to have changed much. 🙄
If you don’t want a stroke, eat fiber so you aren’t straining to take a shit 😂!!!!
Didn't Elvis die from being constipated?
straining for defecation... --> already talked about in a video of dr mcdougall
OMG !
And people eating low carb, with barely any fiber, have a c-reactive protein level close to zero because..
Provide evidence.
because ketones are anti inflammatory but do not for second claim keto is beneficial on gut bacteria its not
@@gallectee6032 What kind of evidence do you want other than blood tests saying so?
@@TaxpayerTreason My own experience says otherwise. I cured a lifetime of chronic constipation by eating lots of green vegetables like avocados, broccoli, Brussels sprouts, asparagus, swiss chard, etc..
@@UntakenNick I think you misread my comment, ketones are anti inflammatory meaning c reactive protein which is a biomarker for inflammation would be low, I said ketogenic diet does not modulate gut bacteria in a beneficial way fat is especially hard on gut bacteria
I was vegan for over 5 years, I did it specifically for the animals. I ate almost nothing but a variety of organic whole plant foods. Once I started incorporating high quality meat into my diet, I couldn’t ignore how much better I felt. I’m definitely absorbing certain nutrients a lot better now. I didn’t feel terrible as a vegan, I felt decent, but not at all at my best. And since I had some blood on my hands as a vegan, I figured the most logical decision was to feel at my best while having a little bit more blood on my hands. I’m sorry but my health comes first, then the animals. I wish it wasn’t true, I wish I could feel at my best as a vegan, I would love to continue representing the movement.
Animals die either way, I might as well feel at my best, then continue to feel shittier and shittier.
I truly thought there was no legitimate justification against veganism, until I found out about the health implications.
I ate a shit ton of fat and calories. I wish it was just eating more fat lol.
Your experience is not unusual. Unfortunately I've yet to see a logical explanation of why this happens. I have a similar experience with beef. When I have a little, I sleep better that night, I feel stronger the next day, have better workouts, and recover better. I have no health issues and all of my bio makers are very good. Chicken, fish, turkey to a much lessor degree, but beef seems beneficial. Some have suggested the proportions of amino acids, but I'm not convinced. I'm not vegan and have no intentions to quilt eating meat, still, the answer would interest me.
Its actually quite simple. The nutrients in animal foods are more bioavailable. They're more easily and quickly absorbed by the body.
Instagram
please cane someone translate in german...It would be perfect...
Ballastfoffe sind gut für stuhlgang.
Deutsch translating is above on the right. Click on the 3 points.
@@merelgroot thanks...
@@lovepeacehappy8565 Und weicher Stuhlgang ist gut, damit die Adern im Gehirn auf dem Klo nicht platzen :D
So I was vegan for 2 1/2 years eating beans and legumes a lot as I was told I should as vegan and it fixed all my problems.....Not. It lead to my gut hurting all the time and struggling to pass hard dark pellets like 7 times a day haha.
Legend011 leafy greens do the trick.
Did you have any tests done or did you just assume a plant based diet is no good?
@Plant Maven Lol you got baited by a troll. He's BSing. It's a carnist.
@@DPest86 Given the problem never occurred until after I was on a plant based diet, and lots of other people that go vegan end up with gut problems, yes my first assumption is it's the diet. All my family doc and gastro wanted to do is evasive as CT or colonoscopy that have risk, which I really wanted nothing to do with. They just do typical IBS assuming. Maybe I should go find a doctor that actually does stool test/breath test to test bacteria or whatever else they do, but would have to travel and be expensive af for the test themselves. So I guess your right, i can't be 100% sure it was the diet, too early to tell. Could be dying from cancer for all I know.
@@adiposerex5150 Leafy greens are actually irritating to a lot of peoples guts..so im not sure that would help. And my problem was actually most noticeable when I was most consistently eating nuts/beans/leafy greens everyday.
Women are not hysterical at all when they're on their period? I love you, doc, but... You cannot be serious with this one. I know women who cry if their boyfriends do not buy them stuff like chocolate, pads (I buy pads every month if my sanitary needs are paid for lol) and new clothes/panties. Like, there is so much you can buy every month fam...
Also, one person in my family has to be out of work and socially isolate herself because she is hostile and hysteric when she's on her period.
Note; I am a transguy. I know what periods feel like, nothing for me. So woman up and stop whining if you can't bear the stigma of being labeled hysteric.
#deadchannel
Fiber can also cause constipation, soo......? To much confusion 😶
Unlikely when you have a healthy gut microbiome which is used to high fiber.
Can you provide evidence?
I don't think fiber causes constipation, but if you are constipated due to gut motility problems, consuming more bulk can make things feel worse. As others have mentioned, consuming fiber, especially fiber supplements (which are generally not very helpful for health anyway) without enough water can be a problem.
A high fiber cereal is not a whole food. Whole foods like fruits and cooked legumes already include the water necessary to avoid any blockages. This entire comment section is not an argument against fiber, it's an argument against processed foods.
Actually, now that I think about it, its probably mixing high fiber like beans & then eating Oreos & then oatmeal & bananas & then Greasy hash browns for breakfast is probably the problem. Lol
Doesn’t oat meal cause large amounts of mucus in the body? Causing sickness over time?
Feel free to post one study supporting the idea that oatmeal "causes large amounts of mucus" ...these comments 😆
I know cows milk does that.... never heard of oatmeal doing that.
@@brookedepew3851 YEAH , raw food diet people say grains are acidic & mucus forming.
@TATTOOEDVEGAN weird I eat oatmeal and whole grains everyday for as long as I can remember, and I can breathe perfectly fine. I’m also hardly ever sick. I wonder where all these raw food people are coming up with this stuff.
Never heard of the mucus thing, but it does cause some people to bloat, hence 'bloatmeal'. It does it to me - no gas, just a distended belly - which is a shame since I like it. Fortunately, I also like buckwheat, so that's what I eat instead. Per calorie, buckwheat has slightly more fiber than oatmeal.
BS as always....