How to Cultivate a Healthy Gut Microbiome with Food
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- Опубліковано 7 сер 2022
- Food for gut health: Our gut flora is determined by what we eat, for good or for ill.
I have a lot of videos on our microbiome and gut health. Here are some of the most popular ones:
● Microbiome: The Inside Story (nutritionfacts.org/video/micr...)
● Prebiotics: Tending Our Inner Garden (nutritionfacts.org/video/preb...)
● What’s Your Gut Microbiome Enterotype? (nutritionfacts.org/video/what...)
● Paleopoo: What We Can Learn from Fossilized Feces (nutritionfacts.org/video/pale...)
● Gut Dysbiosis: Starving Our Microbial Self (nutritionfacts.org/video/gut-...)
● How to Develop a Healthy Gut Ecosystem (nutritionfacts.org/video/how-...)
● How to Become a Fecal Transplant Super Donor (nutritionfacts.org/video/how-...)
● How Our Gut Bacteria Can Use Eggs to Accelerate Cancer (nutritionfacts.org/video/how-...)
● How to Keep Your Microbiome Healthy with Prebiotic Foods (nutritionfacts.org/video/how-...)
For more on TMAO, see:
● Eggs, Choline, and Cancer (nutritionfacts.org/video/eggs...)
● Carnitine, Choline, Cancer, and Cholesterol: The TMAO Connection (nutritionfacts.org/video/carn...)
● Egg Industry Response to Choline and TMAO (nutritionfacts.org/video/egg-...)
● How to Treat Heart Failure and Kidney Failure with Diet (nutritionfacts.org/video/how-...)
● How to Reduce Your TMAO Levels (nutritionfacts.org/video/how-...)
● Can Vegan Fecal Transplants Lower TMAO Levels? (nutritionfacts.org/video/can-...)
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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But to transition over to high plant fiber diets seems to require help of probiotics or fermented foods
@@caroline61804 for some. One can try going S L O W L Y and allowing your gut to catch up. This is another way.
Dr Greger you are an INSPIRATION! I’m 52 and since 21st June 2022, I’ve given up alcohol, coffee, dairy and meat and now eat MASSES more food than I ever used to, of plant based whole food and today I bought the smallest T Shirt I’ve ever owned because now I not only feel INCREDIBLE but am a stone lighter (and at 5 ft 2 that’s a LOT) This is all because I’ve reducated myself watching and listening to you….the results are so motivational! I had familial hyper cholesterol and can’t wait to restest my bloods in September (I’m sure there’ll be a massive difference )and I will tell all the health care professionals about the AMAZING effects of whole food plant based eating. THANK YOU SO MUCH 😊🥳🌟🌟🌟🌟🌟🎨🎼xxxxxx
Fabulous! Well done you. 🎉💪👏💐🤩
I’m so re-educated, I spelled it wrong! 🤣 💚🥦
Awesome! Inspiring. 🥳
Good on you!
Glad you are having positive results, but don't expect much of a drop in your cholesterol level. My family has genetic hypercholesteremia. Even when myself and my nephew were total vegan for years our total cholesterol was over 400. Now I take low dose statins in addition to all the suggestions you can find in Dr, Gregers videos. I was last tested is July and my total cholesterol was 135. And my LDL was 85. Still hoping to push it lower as I have severe heart disease diagnosed last year.
This process may take longer with more patience than some possess. Many, still cling to the habits and addictions of taste, ignoring the more important aspects of wellness and longevity, despite the climate catastrophes unfolding. hahaha Just do the right thing and go on living.
I think this might be one of your most important videos. This clear link between bugs and food type. And how the system dynamic plays a critical role in leading to negative/positive effects on health, is really interesting and eye opening.
I notice there's a huge difference between eating two eggs and eating a sirloin steak when it comes to the TMAO level. At 0:58, the TMAO level is shown to have come back down to the previous level (or even lower, it seems) only four hours after eating two eggs, but at 1:33, the level's shown to continue to shoot up even 24 hours after eating a sirloin steak.
Does this mean that the rise in TMAO from eating eggs is transitory and is in fact something that our body handles within hours, whereas the rise in TMAO from eating a steak lasts at least a full day, which means that when you eat a steak (or similar meat for that matter) at least once everyday, the TMAO will stay elevated?
Dr McGregor I love your videos. I've been trying to control my sugar naturally for the past 2 years it was pretty high. I've been eating a lot more whole foods. I've found that eating eggplant drastically brought blood sugar down and is keeping it at 101- 111 a couple of days of eating it. My blood sugar was in the 200s. Can you make a video on eggplant and maybe the effects it has on diabetes.Are there any studies on it.
McGregor 😂😂
Enlightening as always. Thanks!
Thank you, Dr Greger! Saving lives one video at a time! 👍👏👏
Thank you!
That's so interesting, thank you very much :-)
هل يوجد احد ان يتفضل علينا بترجمة ملخصه عن محاضرة الدكتور ويجعلنا شاكرين له تحياتي
Another fantastic video!
how long does it take to change your biom
Very informative video, thanks.
To be precise, the chemical structure shown in this video is that of butyric acid, not that of "butyrate".
The term butyrate refers to o either an ester of butyric acid, or a salt of the latter (more relevant here).
Great Video! 👍🏾
You are a gift to mankind Dr!
he is getting you all killed.
wunderbar
Hi Dr Gregor, I see you’re on a treadmill. What brand is it? I’m looking to buy a treadmill.
If you haven't covered it already, I'd like to see a video on vegan junk foods that we should avoid and why. Do these foods include seitan and mock meats? I try to minimize sugar and fried food, but I'd like to see where you draw the line. Love your content!
If it's not a whole plant food, don't eat it, simple.
Dr Greger's opinions are such that:
1) If a 'junk food helps you shovel as much whole plant foods into your mouth, go for it. So if you'll ONLY eat lots of fruit and veggies if it's paired with mock meat, it has a net good affect than eating very little healthy plant foods.
2) In general, he classfies things into Green, Yellow, and Red foods.
Green Foods: whole plant foods unprocessed (eat as many as you want/can)
Yellow: Processed vegan foods (seitan mock meats), unprocessed lean meats limit as much as possible but can be paired with healthy foods if it helps
Red Foods: Ultra processed vegan foods (lollies, soda, beyond meats, etc.) and process animal foods (almost never eat)
He has some 'How Not to Die' cookbooks and info books too that helps me cook
I think it's fair to assume you wanna avoid having too much sugary stuff like cakes, as well as carbonated drinks or alcohol. He's done videos on those
Seitan and mock meats are toxic. Inflammation drives disease; you don’t want to push it with fake foods with processed proteins. Real meat is better than fake meat, and that’s saying something.
Always go whole food when you can…for processed foods, always read the ingredients for simple, organic, no seed oils or added sugar (allulose is good). Wheat/gluten/Gliadin/corn zein promote leaky gut in everyone, so it’s always a cheat in healthy diet
Hey Mike! I'm somewhat confident you are doing well?! 😉Love your channel and its my go to reference for all things nutrition based. I thought it would be interesting and helpful for everyone (and your channel) to get your scientific feedback on the Japanese fermented soy beans called Natto. I'm hoping this will prove interesting for you and reveal a small treasure trove of interesting data for us end users? Has anyone already "Put it to the test"?? Many thanks in advance!!
Thank you so much! Can you do a video on how to get rid of acne through probiotics and supplements? I have blackheads and have had it since 10 years old and am now 21. I’m really wondering about this. Thank you!
He's done a few nutritionfacts.org/?s=acne
I wonder if eating wild berries is a good source of prevotella.
are yogurt probiotics good for someone with kidney failure who recently stopped taking antibiotics due to mild sepsis?
Yogurt is just like eating a candy bar.
Most yoghurts are not beneficial, don’t bother with anything Greek. Only raw goat kefir with no sweetener is known to work as a probiotic if you can’t get a non-dairy source like Seed or prescription.
It’s always a good idea to talk to your doctor first. Dairy will probably have to be limited as kidney issues or failure need strict moderation of animal protein.
As someone who's got Hashimoto and should not eat gluten, I always wonder if quinoa, millet, buckwheat etc have the same benefit on my microbiome as barley and the always praised oats.
Stay away from spinach it's really high in oxalates which is bad too for your thyroid
oats have no gluten. At most it's cross contamination; just find a gluten free brand
Quinoa is safer but still has a prolamin and is high in lectins. Millet and buckwheat are good. All need to be pressure cooked to remove lectins.
it's probably a good idea to eat some probiotic foods/drinks after having taken antibiotics. examples are water kefir, sauerkraut, etc. what about taking a probiotic supplement? there are many kinds available online.
Are you on that treadmill 24/7?
Is there a video on probiotic foods to eat ? Ive been looking but not found much from dr.gregor
Is there a good gluten free substitute for barley that would be as beneficial? Thanks
There are safe grains like sorghum; I’ve tried it, and it makes a good cereal by itself. Teff is okay. Keep in mind that all grains or legumes are best pressure cooked or fermented.
Coconut or lupin flour with xanthan gum make good alternative flours. Unfortunately almond flour denatures in cooking.
@@adamp9553 thank you! 🙏
very nice but how to get 2g for kg of Proteins for an athlete of 70kg ? With plants foods only? There are a lot of fibers and carbohydrates
Beans and soy protein
Interesting! But does this mean, that you should not supplement creatin and cholin?
There’s nothing wrong with creatine or choline by themselves. It’s the bad bugs that need to be crowded out with good flora with whole food good soluble fiber.
Eggs and salmon are so highly bioavailable in choline that you barely have to eat any; the RDI is tuned to plant sources which aren’t as bioavailable.
Eating too much of a given source without balance or proper sourcing or preparation are the problems with sustainability, toxicity and aging growth factors.
I would like to know as well. Its not creatine but carnitine, and I dont think they ever studied long term choline or carnitine supplementation for vegans to see whether or not it raises TMAO
Why is barley a good thing to eat? Is it different regarding gluten compared to wheat or rye?
It's the fiber and resistant starch in the barley that make it healthy. However, wheat and rye are also healthy options for those not gluten sensitive.
Hello, Dr. Gregor, I was reading about the yogurt side effects with antioxidants from blueberries, but If I eat yogurt 12 hours apart from the blueberries, will they still have a negative interaction? I like to eat yogurt right before bed because the casein protein helps me sleep. I know you said yogurt will cause TMAO, but I'm still clinging on to the casein protein.
If you are struggling to sleep, Dr greger has some insomnia videos.
One I remember is about cos lettuce/romaine lettuce seed oil to help sleep. I heard of some people making 'lettuce tea' and they say it helps put them to sleep. Just grinding up some lettuce, steeping it in boiling water, then drinking it. I haven't tried it, but maybe it'll help you.
Most yoghurt isn’t beneficial regardless of the growth factors.
Only raw goat kefir is known effectively work as a probiotic, and maybe Bulgarian yoghurt. All unsweetened.
12 hour separation isn’t necessary, though anything with high calcium competes with absorption of magnesium, zinc, iron and fiber for up to 3 hours.
Unless you do a stool transplant the number of different gut bacteria is given. You can promote the growth of certain bacteria and slow down the growth of other bacteria through food, but as soon as you move back to old eating habits the previous balance reestablishes itself.
Eat a lot of oats and you promote the formation of one type of bacteria, eat a lot of broccoli and you promote other bacteria.
The start with your hamburgers yet again and you go back to the hamburger eating bacteria.
For a healthy diet, I would like to try more fermented food. Located in the UK, I drink the genuine kvass for my gut health :)
How long does it take to get to "vegan" levels (as in whole food plant based) of micorbiome?
It depends on your base microbiome. If your microbiome isn't ready, eat fermented vegetables.
@@k.h.6991 Hmmm....I had to look that up. Thanks, will see how I can suggest that to my friend. Trying to get him to go vegan as easily as possible. I transformed overnight, but he isn't and is going blind, losing his mind and more.
Going blind? What on earth is he eating? Sounds like not being vegan is the least of his problems. Need to get him off the sugar and wheat! And up the omega 3s, Even if it means eating fish or cod liver with periods of fasting to detox. Insulin resistance and glycation ruins the eyes and blood brain barrier
@@adamp9553 If he were getting the proper fruits and vegetables then he wouldn't be going blind like that. My eyes were already great (40/39 vision) before being vegan and it got slightly better after I went whole food plant based.
@@angrycrypto465 kale and peeled tomatoes may certainly help with whole carotenoids vitamin A, but in my own experience, bilberry extract, cod liver and grass-fed butter help pretty quickly.
I was a meat eater only, and now I'm slowly starting to introduce plants to my diet. I'm adding oats, psyllium and chia seeds to my shakes. Any other recommendations?
Hard to say without asking a nutritionist knowledgable on gut health, or a naturopathic doctor. I don't know how long you went without plants, but I assume you'll struggle if the necessary bacteria aren't in your gut. Have probiotic foods like sauerkraut and Kimchee could help, but could also do nothing.
I'd suggest going to Gojiman's channel, if you haven't, and hear what he has to say about gut health.
RAW Fermented foods like sauerkraut or kimchi can introduce those good species of bacteria and help populate your gut. A tbsp or two a day will make a difference.
@@Atypical_Chad Noted. Probiotics and slow introduction of plants. Thanks
@@sherril.562 Added to the list. Thanks.
@@sherril.562 what does barley change? especially for you?
Itz dat *fiba*
UA-cam translated this to English for me and it was the same thing. LOL
So confused on what plants to eat to feed the microbiome, and which to eat to increase the population? The vegetables that are always mentioned are not ones that I see at my local grocery stores. Is there a list of which plants are best to FEED the current bugs, and which are best to INCREASE the bug population?
Have you checked out Dr. Greger's daily dozen? You may find some information there. The produce and any whole food with fiber in your local stores are at least a good start.
There is no difference between feeding them and getting them to increase their population. Bacteria don't have birth control: they just proliferate whenever they are well-fed and comfortable.
@@TasteOfButterflies sorry I don't follow. Are you saying you either have the biome or you don't? Or are you saying the fibrous plants feed the current microbiome and repopulate any that aren't present? I am genuinely asking asi am clueless.
@@Robert1546_Sea I'm just saying there's no difference between eating to feed the good bugs and eating to increase the population of the good bugs.
@@TasteOfButterflies thats very strange, so the fibrous plants carry both pre AND pro biotics?
Ok so where are the foods that have the friendly microbes. Besides raw fruits and vegetables because I know your stand on fermented foods.
Have you got the gut to live a long and healthy life?
Comment below what you are doing for your microbiome.
@@sherril.562 thanks for the feedback, I've gotta give barley a try!
I personally soak whole rolled oats in water overnight and after lunch, to eat for breakfast and dinner respectively.
I add my favorite dry fruits during soaking and add honey and fresh fruit before serving.
But my gut biome would be fine with the rolled oats alone, I bet!
So no Keto then?
How do we get more "fiber munching machinery" If we're eating all the fiber we want?
Some raw fermented foods maybe.
Two things you didn't say but *maybe* should add:
1. Increase fiber slowly and start low (an extra 5/g day each week till satisfied)
2. Supplemental fiber is likely useful at least for some with IBD/IBS. Inulin, XOS, GOS, etc or combinations are likely to help many establish a healthy microbiome for the first time. Milk includes GOS likely for this reason.
But diary is also known for creating a leaky gut so its a double-edged sword?
@@madlenj.4644 Nursing is not associated with leaky gut. That's not a double-edged sword. Some people are lactose intolerant either as a primary condition or secondary to leaky gut. Although that doesn't agree with what you are saying I'm open and would love to read experimental data on the matter.
I named my daughter prevotella
I took like 3-4 rounds of antiobiotics and I have the same diet and exercise as before but I've gained 25-30lb and feel bloated and blocked up all the time. Like my intensities feel sore and discomfort
There's definitely not a one size fits all. I'm vegan but the diet causes severe cramping and excess gas STILL after 20 years.
The healthier I eat the worse my guts behave. It sucks because not only do I want to eat healthy, I honestly love vegetables (plus the ethical reasons). But the more veges I eat the worse my guts behave.
I've lived off pizza (literally- head chef of a pizza place working 6 days a week eating pizza twice a day and just coffee for breakfast) , and had pretty good guts.
I lived off Mexican street food (90% pork cheese and corn) for 9 months and had the happiest guts.
Whenever I was vegetarian or vegan, even after several months, my guts were terrible and I was farting like Pumba in the lion king, and having the most irregular and inconsistent bowel movements ever.
I wish I could work it out. I've tried everything and so far the only thing I'm sure of is that green salads give me diarrea, coca-cola is terrible, and I might be mildly allergic to eggplants.
That's wild. Sorry to hear. Adjusting to a (almost) vegan diet was not a problem for me. Might be because I've always eaten lots of salads while growing up as omnivore.
@@machematix Sounds like SIBO
Some fiber sources are harder to digest than others. Legumes especially. Some even have a reaction to asparagus. If you’re not allergic to nuts, maybe try pistachios in place of legumes/beans for a while; pistachios have the better if not best protein and amino acid profile while low in oxalates.
I hope you find what plants your body reacts poorly to so you can replace it.
Guys, what do you think of fish?
Vegan seems to extreme and carnivore seems deadly.
I tried whole food vegan for 10 weeks. Now I have added grass fed beef 2x a week, pasture raised eggs 3x a week and fish 2x per week. And I feel much better. The amazing doc Hyman added these to his diet and he seems so sensible. No offense Dr Greger but to me vegan diet seems a bit extreme.
Why would Dr G be offended? He presents research so people can make choices.
So.....if we eat eggs and steak.....we should also take antibiotics??? LOL! Ok, so the takeaway here is......eat barley?? and no meat or meat only once in a blue moon?
👍 #BoycottMeat and all other animal products of cruelty and exploitation in any way possible!
Does that mean we can get probiotics from plants and dont really neeed things like yoghurt ?
Can body builders live off a vegan diet?
Absolutelly! Why wouldn't they?
Yes.
YES
Watch the channel hench herbivore.
That should mean I can eat a hamburger every now and then:)
As someone who had experience with that, you probably wont want to lol
Not really. Lettuce and quality mustard are good. But the wheat and additives like seed oils and sugar etc you’d find in any fast food are not okay, not to mention sourcing of the beef typically fed with toxic grains if not sludge.
Some organic grass-fed ground beef or lamb for nutrient adequacy a few times a month is okay but still need the good flora, soluble fiber, polyphenols and some fish for anti inflammatory balance. It’s not healthy to eat meat every day even if you’re on carnivore.
I was a devoted follower of Gregor for many years. Then I started reviewing the research myself and came to the opinion that he cherry picks his studies and leaves out important
information not supportive of his agenda.
As a researcher myself, I have already had this suspicion too.
Care to share any examples?
Please cite an example or two to support your claim.
Then you must have examples
Why is he walking in the intro? So confusing!
World Government research. ignored
Is TMAO the evil twin of LMAO?
U really need to work on the pitch of your voice
I'm pretty sure he has optimized the pitch of his voice almost perfectly
Makes me wonder why people who have auto immune deseases who eat only meat sort out their auto immune issues. It's strange
Nutrition Made Simple and Plant Chompers have both discussed this, and suggested a mixture of masking symptoms while not addressing the underlying cause, and the fact a meat based diet is the ultimate elimination diet.
Problem is doing so absolutely trashes your health in a bunch of ways in the long term
@@alexwood1390 no vegan will live to eternity or is living. a 40 year raw vegan fruitarian died with organ failure. of course long term effect.
The problem is who would create experiments like this without a particular angle that they would want to push. It could be a situation with me in which the poison is in the dose. Why realistically and healthily eats an 11 oz steak which is Just over 300g. The modern guidance is to eat no more protein in one go than a piece of meat the sides of a playing cards pack is like. You'll never know because as I said everyone has an angle that they want to push.
There is no comparison between doctors wanting to make people healthy, and the animal agriculture industry wanting to generate ever increasing profits. There's no such thing as the broccoli lobby. You're rationalizing because you don't want to change. It's better to be honest, instead of deceiving yourself this way.
@@tamcon72 You are adding so much to what I said. Yes as big money interest in the meat and dairy industry. But are you suggesting there's no opposite side promoting plant-based in a partisan manner? I'm more of a scientist I mean it frustrates me because science should be blind to any personal preference or prejudice. So many research papers are thinly veiled criticism of one political side or other, it's so obvious.
Does this not mean that a vegan can eat the occasional steak with no ill effects 🤔🤔
no it does not, and you still sacrifice a innocent life to get it, and you sure are not innocent so who is more important you think.....
@@sudd3660 What if the animal dies of natural causes 🤔🤔
@@Jamesnebula still not food. its roadkill by that point.
Vegan is an ethical position, not a diet.
@@cadriver2570 I'm reminded of Judge Dread film. "Recycled food, good for the environment and ok for you" 😀
Did anyone really understand any of this video ?......or just pretend to ?
There's so much wrong to unpack here that it's not funny.
Give it a shot
Get off the treadmill when you want to say something.
Why?
The way he talks makes it hard to follow
@@YourVideosDogchitHeresWhy Yupp, why walk and talk? That makes no sense at all. Besides: while walking is necessary just walking can slow down the metabolism. Best do some weight training, too.
Frankly I'm distracted when he's NOT on his treadmill
@@_Credence_ most of us enjoy talking while we walk… you get exercise and catch up on socializing. Dr Greger is exercising and educating. two birds, one stone.
Dr Greger I love your videos and information but sometimes because you have so much inflection in your voice it’s hard to follow the info it’s like listening to this 📈📉📈📉📈📉📈📉📈📉📊📊📊📉📉📉📉📈📈📈📈📈
What about choline (or carnitine) supplements for plant based eaters? If they dont have the bad bugs, does it increase TMAO too?
Hi, Botzer! There have been some studies showing increased TMAO with choline and carnitine supplements, but I have not seen any specific to plant-exclusive eaters. As Dr. Greger likes to say, "We don't know, until we put it to the test." That said, Dr. Greger does not suggest taking choline or carnitine supplements. You can find everything on our site related to choline here: nutritionfacts.org/topics/choline/
Everything related to carnitine may be found here: nutritionfacts.org/topics/carnitine/
and everything related to TMAO may be found here: nutritionfacts.org/topics/tmao/
You can find the supplements Dr. Greger does recommend taking here: nutritionfacts.org/optimum-nutrient-recommendations/
I hope that helps!
-Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer