As a PhD. candidate in Biochemistry, I am honestly so impressed with how informative your channel is. I love the fact that you interview all these specialist from various fields of research. Also, the communication with regards to scientific research articles (especially from high impact journals) is presented very clearly so that even someone outside the field of health and nutrition can understand. Hands down the best Nutrition based channel on RU-vid!
This is so true about the microbiota. It happened to me. I wanted to raise my fiber intake both soluble and insoluble to 40 grams/day, with both grains/fruits/veggies. I started out and failed. Bloating, stomach aches...I had to reverse. I only jumped from 15-20 to 25-30/day. I had to stop. Admittedly, my diet was horrible and overweight. This truly set me back. I went to google and found it was the microbes not able to digest the foods. So I ordered real kefir grains. I started drinking it. The source from which I bought had aprox 53 strains of bacteria, yeast. I made it with Oakhurst 2% as they have the least pasteurization schedule of all milk in N.E. and also used Raw Milk. I did this for 6 mos. On week 4 I started with introducing more fiber of all sources. It worked! I now eat an average of 35-40 grams/day with no issues for years. 69 yr old male. Fermented foods are very healthy.
How are you doing with the fiber after another year? If you're doing good, I would suggest going for more. I eat an average of 125 g/day (range of 100 to 150). I'm 59 and my digestion is practically perfect. When I was younger I thought indigestion and terrible times on the toilet were normal. Maybe I'm lactose intolerant or it was the meat. Now I often just have a very soothing and satiated feeling in my gut. It's amazing. I can easily go 8 hours without hunger. I'm on the toilet less than a minute, 2 or 3x/day and it actually feels good. Also, I never actually tried to target this level of fiber. It's just were my eating took me. Didn't know I was getting that much until I used chronometer. It's simple to get this much. One can of beans (which is small for me) is 35 grams. My morning oats is another 30 grams; plus 30 other veggies per day. This is a 3,000 calorie day for an highly active 6' 2", 185 lb male.
@@bendeguzacs6700 Three meals per day (~1,100, 500, 1,400 cal). 3,000 cal/day is just what it takes to currently keep my weight constant. My weight doesn't fluctuate much relative to most people. In the last three months I haven't seen it move out of the range of 185 to 186 lbs, so I guess I don't even get much fluctuation in water weight. Sometime in the next six months I plan to bulk up to 195 lbs. I'll probably have to add 500 cal/day because if I only add 250, my system might just adjust to the higher calories (more NEAT or more exercise because of more energy, I don't know?). I'll add the calories using healthy whole food snacks. After that, I might try to get my body to adjust to around 2,500 cal/day to see what happens. In the last 18 mos, my goal has primarily been to add muscle and strength, cardio has been secondary. I'll probably swap that next year.
I'm convinced that the gut microbiome is to the key to thriving. The more diversity, the better. When I got my gut in order, it was like all the vicious cycles in my life reversed into benevolent cycles.
I'm so lucky. I have no intolerance to any foods. I can even throw raw wheat gluten into my protein drink without any gut issues. My ex-girlfriend had Colitis and I saw first hand how awful gut issues can be. I hope this video helps anyone trying to live with gut health issues. It's an awful struggle.
My primary care doctor gave me drugs for my IBS. She never talked about probiotics, nutrition, or anything. I actually did my own research and started a food log to try to figure out what (other than stress) might trigger IBS for me. 🤯🤬 It's crazy that we pay so much to these doctors for these 15 minute visits and then we have to do our own research to help ourselves because they know NOTHING.
This channel needs more subscribers. The least biased channel regarding nutrition, or atleast what I know of, unlike a lot of keto, carnivore and vegan channels that tend to cherry pick information or use anecdotal evidence.
Thank you for a great video. Years ago I made my own sauerkraut and ate a tablespoon every day with my salad. After four days I had a reaction and suddenly needed to use the bathroom. I learned that this is a common occurrence because sauerkraut is very potent. I decided to take a break for a few days and then reintroduce it using very small amounts initially. I felt fine and gradually increased the amounts until I was back to where I started but with no problems at all. Thanks again and keep up the good work. Best wishes from the UK.
Hey Dr. Gil! I’ve been watching RU-vid since its inception and this is my first comment EVER! That should give you an idea of how important this topic is for me. About 20 years ago I developed IBS after going on a raw vegan diet which almost ended up killing me. I was 87 lbs. at my lowest because once I decided to stop the diet, I had a difficult time digesting cooked foods. Eventually and gradually, I was able to eat cooked foods again like normal, but it left me with what I consider to be a severe case of IBS since (later confirmed by a GI doc). The part of your video which spoke to me the most was your mother’s experience. Similarly, I too am only able to tolerate animal foods and refined products like white rice and white potatoes, though I’ll occasionally have white pasta as well. Any “healthy” food like whole grains, legumes, fruits and vegetables are incredibly painful for me and cause immense discomfort. It was through trial and error that I ended up eating a low fodmap diet many years ago, even before it became mainstream and well known like it is today. As you can imagine, my blood work is not optimal. High cholesterol, high blood sugar and high triglycerides have been commonplace for me over the years. That scares me because I have a strong family history of heart disease and diabetes. I’ve lived like this for so long now, I kinda just accepted that this is the way it has to be but your video gives me a glimmer of hope. Maybe there IS a way out. I’ve dabbled with probiotic supplements in the past but perhaps I didn’t stick with it long enough. Maybe I would need a combination of probiotic supplements and probiotic foods for an extended period of time? Is there a particular brand of probiotics you’d recommend? How about an RD? Is there any hope for me? And thank you for the great content!
hi, yes what I would recommend above all is finding good pros (gastroenterologist ± RD) with experience in this area to follow you in person. Depending where you live, this may be more or less doable. There's a chance that the same process (gradual re-introduction) can work for you but ideally you want to properly address any underlying issues and "do it right". we´ll 100% make more content on probiotics and the roadmap to recovery, I´ll bring on more experts bc this is a VERY specific topic so I don't wana just wing it :) keep me posted!
Growing up, I never experienced this condition back in my home country. However, upon moving to the UK and starting my job at an elderly care home service, my lifestyle underwent a drastic transformation. Working 12-13 hours a day, moving from one home to another, I often skipped breakfast and settled for quick takeaway lunches, which usually meant fried chicken and chips. Dinner followed the same unhealthy pattern, often consisting of fast food like burgers or pizza. Within just a few years on the job, I began to suffer from IBS. The root cause of my condition is undeniably clear. It stems from a diet severely lacking in fiber and overloaded with deep-fried junk food. This scenario is all too familiar, mirroring what's happening to children today. Busy parents increasingly rely on fast food chains, driving through them almost daily. Thankfully, thanks to this channel, I have successfully reversed my condition.
This video was really interesting. In my family we always had a very diverse diet, no whole grains though, so this was never a problem to me, but recently I’ve stopped eating diversly, because I moved out from my parents home. This video gave me a new perspective and I’ll try to eat more diversly again. Thank you very much.
Thank you for your videos. This is so me! I have bought books on preventing and reversing heart disease, and with so many other doctors out there it is becoming a changed world with all these whole-grain and vegetable type diets. I am trying to follow it as best I can but the situation that your mom had, is what I am going through MAJORLY and can definitely relate. It is destroying my life. I also had 24 abdominal surgeries and bowel obstructions so that doesn’t make things any easier. But thank you for this video and looking forward to seeing many more. I just came across your site. 😊🙏 Thank you again.
Thank you for this. You are such a valuable resource. I am grateful for the scientific and unbiased way that you present information. Thank you for keeping an open mind and giving us the facts.
Anecdotally, this explanation by this fellow Aussie aligns with my experience. I have diverticulitis and according to my colonoscopy results, it's quite extensive. What always infuriates me, is when the gastroenterologist calls me in, and gives me a little lecture on eating more fiber. FTH?!!! I tell him I'm a pescatarian and have been for 20 years and all I bloody eat is fibrous foods and vegetables with some fish, so what the hell is he talking about? My two sisters have the same condition and they too are mostly vegetarian, (but not exclusively). The three of us treat flareups of diverticulitis by stopping fibre for a week & going back to a more gentle, white rice, wholemeal bread rather than seedy bread approach, having some cheese and way less roughage. After about a week, the abdominal pain goes away, we take a course of probiotics and eat a fair bit of Kimchi type foods - and hey presto. The Awful diverticulitis pain goes away & we can return to our Higher fibre diet. Bloody Drs just sprouting off a nonsensical piece of advice without even asking what your diet is like, shits me to high heaven. It's so ignorant of them and gives me no confidence in their ability as medicos. I shall probably ramp up, taking probiotics for a few months in a row after listening to this . I'd be very interested to hear if you ever have a specialist on about the poo capsules. I Presume you know what I'm talking about 😂
Thank you for this video! I would love to see a video addressing Oral Allergy Syndrome. This makes eating fruits, nuts and vegetables very challenging and any help you provide would be so appreciated!
i have some fruit pollen allergy. im not sure what its called. nuts and fruits (so fruit things) sometimes give me irritated lips, mouth, and throat, like a bit itchy. i dont rly get it nowadays but younger i was less healthy and got it often
Anecdotal. Ethical position led me to veganism but I was extremely bloated all the time. I had 2 weeks of hell, pains, diarrhea and after 2 weeks it simply stopped. 2 easy nice stools per day, zero bloating, zero pains. I eat 3 portions of legumes every day and a bowl od sauerkraut.
@@metalrunner4398 please read the comment. He meant that the change from a normal diet straight to full blown vegan was too big of a change quickly. Thats why you had a few weeks of hell
Don't usually comment. Gonna say this though. this 13 min video and others that you and your team makes has some very high viewership worthy content. I hope this message gets to more people in an understandable fashion.
So informative and it makes so much sense! I don't digest grains very well and thought it was my genetics. So stopped eating them. Veggies and legumes are fine. Now a new door opened up! Just love your videos and the serious work you make and then share with us. Thanks!
Try to take make some probiotics using garlic, cabbage and pepper and some salt in water and let it ferment or you can also use apple cider vinegar as the water a trick my grandma taught me.
Oh man, ive dealt with this exact problem ..stopped being able to digest anything with fiber/cellulose in it, was pooping out everything completely solid and undigested except lean proteins and simple carbs. You name it, mushrooms, carrots, peas, anything green. Lost about 30 lbs in a matter of a few weeks (160 to 130, pre high school weight at the age of 28). Didnt deal with much bloating. I will share my experiences as soon as possible in case it could help someone. I shamefully admit i grew up and mostly ate SAD most of my life
*Sugar Sabotages the absorption of Vitamin C.* Myth or Fact?? I am one of your Subscribers. I really appreciate your efforts to provide knowledge on RU-vid. Nobody provides such an unbiased Nutrition content as you do. Looking forward for your reply.
I’d never heard that before! I wonder if since foods high in vitamin c tend to be higher in sugars, it’s a necessity to be high in vitamin c to balance out the effect of the sugars. Only speculating. Will be interesting to find out.
I actually had a very similar experience with fiber. I ate nothing but fiber on a vegan diet and I actually became intolerant to it to the point that I cut things out until I was only left with meat. I did that for a couple years and then did some tests to find out I had extreme bowel inflammation. It took me slowly reintroducing fiber and now I'm in a much better position and able to eat most things, but it's still a work in progress.
Years ago I had horrible inflammation too. (Doctor went down with an endoscope). Then they just give acid blockers, and that’s the end of the medical help. This was back when I was in and out of the emergency room for maybe six months ; I suffered for years (apparently inflammation can affect the vagus nerve, then present like heart attack symptoms). Over the years, my conception of what is healthy has changed several times, only the last few years am I making progress since I realized myself, and probably most everyone has been heavily influenced by “marketing.” More of a good thing (fiber), Is probably too much of a good thing.. I believe you can develop intolerances, maybe an allergy) by having too much of something over and over (maybe activates/switches on a gene.. then BAM.. allergy).. But idk, I’m not in the medical field (just repeating what I’ve learned from maybe a couple hundred hours of listening to PhD on nutrition). In my case, getting better took time, and my current suspicion is the gut Microbiome what ultimately made the difference. Apparently too much processed food and you’re feeding the bad bacteria, and then the mucin in our intestines does not do it’s supposed to do (in terms of human evolution). The bacteria creates some mucin layer, so food never touches our intestines directly, but it’s actually processed by the bacteria before our intestine walls taken the nutrients. The bad bacteria does not cover the intestines completely, and when FOOD touches our intestines, we end up with inflammation. And everything goes south from there is my understanding.. And 70% of our immune system lives in the same area (what could go wrong).. For my experience, just to eliminate all the processed foods, you can (eat a varied diet of meat and vegetables). So you are getting your fiber from the vegetables and all around nutrition, and feeding your gut Microbiome with “normal” amounts of fiber. Savers in my case maybe you have an allergy or intolerance, but resetting to basic foods is a very good shotgun approach, because you can eliminate all the common allergens that way. Then add back groups of food after you start feeling better.
Eating a lot of fiber made you intolerant? Hmmm, I've been eating around 125 g/day for the last decade. I don't even get a hint of indigestion. I feel fortunate I have a healthy digestion system. Not sure what you did for that to happen.
I've always had issues eating fiber so I've mostly avoided it. But since I started working out and dieting (6 months ago) I started eating oats and lentils on a regular basis, however the bloating and gases didn't go away. Because of this video I am going to try using probiotics and fermented foods and see if they help. Thank you for the good content!
Thank you this is a highly valuable information, I am of those thriving with tons of fiber and I had the idea people that cannot eat fiber was due lack of microbione to handle it the fermented food strategy is interesting, keep up the great work
Thank you for this video. I have Celiac and IBS. For awhile, anything with fiber made me very ill. I have slowly introduced plants, and am able to tolerate them....except for onions and garlic. I still don't feel great eating plants, but I am determined to get better. My gastro is no help at all.
I think people seem to have a all or nothing approach rather than slowly changing. I slowly changed my diet over the space of a year and was fine. I take a probiotic daily as there is early research that it may help with allergies (hay fever). My tummy is the best it’s ever been, hardly ever get pains or diarrhoea anymore. Normally only get it if I have too much fast food or high cheese things.
I had been vegan for about 10 years. I used to eat a lot of fibers and fermented food. Recentluy I suffered from bloating and pain. It took 3 months to find out which foods my body couldn't torelate; I tried FODMAP, cut all fermentated food etc.. I found out that my body can't digeste all nuts, most seeds, and some veggies well. Fermented food also made me bloated! Now I'm not vegan because I eat fish, but my condition is much better after reducing fiber, legumes and fermentated food intakes.
Thanks again Gil, you are the GOAT of nutrition explanation. I loved the way an aussie can use crap in the conversation without it being a pun. Cheers Alan
I have IBS and I'm an ethical (almost) vegan. I love beans and fibre rich vegetables, but my bowels ain't to happy with me. Its trial and error. I'll give this a listen.
Perfect timing for this video. My nephew recently started living with us, we eat vegan. He does not, and ate a very processed western diet. He kept complaining of stomach aches after we ate food and I couldn't figure out why, so I assumed it was just the switch to a high fiber plant based diet. This explains a lot more, thank you! Love the videos 👍
thank u for great information. i experienced whole grain & raw vegetable sensitivity after ileostomy reversal surgery. i still experience flare ups but not as often or bad as it once was.
Same happened to me with raisins... since it was not a food I consumed so often so eating 50grs of raisins made me feel bad... Then I just started eating more raisins and now I can eat even more of it.
I went on a vegetarian diet 5 months ago, and I still suffer at times from IBS, and from gut pains that come in waves. It is better than the gallbladder pain I was having on a semi-Keto diet. I am just over the pain. If I could never eat again, and have a pill or IV for food, I would be happy. There has to be something that takes care of this.
@@raininseptember That is not a diet but a restriction on certain foods that could lead to nutrient deficiencies from what I read as far as reviews go from other nutritionists. I would not recommend that diet for a long-term solution. As for me, butter, dairy, and meats are high in fat that can affect your gallbladder. This is one of the main reasons I went vegetarian was to stop my gallbladder from having issues. A vegetarian diet did stop the gallbladder pain. High fats cause more problems for me personally when I was Keto and when I was a teenager. Potatoes are probably the one food I can tolerate really well. I prefer potatoes plain, boiled or baked nothing added to them. I am gluten sensitive, and I am lactose intolerant. To add to that, most fermented foods do not sit well with me at all and will make me sick. One wrong food, and I am in pain for hours or days. Gluten and MSG are the worst offenders for me. I am glad to hear that it worked well for you.
I experienced the same thing and still how flare ups when eating too much grains or nuts. I take magnesium pills from Trader Joe’s to make bowel movements less painful. Magnesium draws more moisture into the stool to soften it which is my go to whenever eating high amounts of fibrous food
This explains a lot. In my country i cant find time release probiotics, but maybe its a good way to start diversifying the microbiota... i realy love esting ealthy, but keep getting bloated.
Since I did not have success with doctors, I went on my own journey, did a TON of research, which was very confusing at times, and used the program from the book by Dr. Michael Ruscio, with a few changes, especially due to my financial situation. I also worked with a practitioner that was giving me little directions here and there and ordering the Genova comprehensive gut panel. After a few months of following this program, I can actually tolerate some milk products which I never did well on, I can eat a bit more histamine rich foods, I can eat way more vegetables and fruit again, I can even eat nuts and seeds and eggs again - all of which caused me minor to major issues like diarrhea, bloating, stomach pain and so forth. The program involved a few phases, and a bunch of supplements including probiotics and antimicrobials. One tipp: don't stress yourself out too much about having a suboptimal food here and there or some more FODMAPs...I even overlooked one FODMAPs and was wondering why I still had bloating, but it still worked!
The idea of using elimination diets to allow the body to heal itself has been around since ancient times and it's fascinating to see how much more we've learned about them since then! I do have a concern about what Prof. Jacka said at 13:25. It's AWESOME that people who desire to increase the type and volume of foods they can tolerate after elimination can do it with reintroduction protocols. The thing that concerns me is the notion that they /need/ to. I'd like to know more details about the studies leading to the claim that long-term fiber/FODMAP-restricting diets (FRD) lead to issues. There are many diets that fit that description, just like there are many diets that fit ANY diet category, and they are all different with diferent implications. The reason this is important is because Context. Always. Matters. For example, was it explored if some people on different FRDs don't have short-chain fatty acid deficiencies despite it theoretically being the case that they should? Maybe it's the case that certain FRDs contain plenty of them, negating the need for a gut microbiome that produces them? What if the body's requirements for certain nutrients are different based on the consumed diet? One of the papers referenced mentioned lower calcium intake on FRDs due to food choice. This is easily solved by planning and monitoring (something that the paper itself states but that some people will totally omit when discussing FRDs). However, just because intake is lower doesn't necessarily mean there's an issue. We know that despite getting far, far below the RDA for VitC, carnivores rarely have issues with it, and it is believed to be due at least in-part to the fact that because VitC and sugar compete for the same metabolic pathways, the reduction of sugar decreases the need for VitC. Maybe the same is true for the compounds in question in the referenced papers. (calcium, etc.)? We know that there's calcium in many foods (a lot of people don't know that muscle meat is full of calcium), and it's true that in certain diets calcium absorption is enhanced because adherents are getting higher-quality calcium - already in the most bio-available form along with the proper absorption co-factor compounds and little to none of the anti-nutrients (commonly found in plant foods) that hinder calcium absorption. Oxalates, for example, hinder calcium absorption, and to combat this they have to be degraded by sprouting, cooking, fermenting (either externally pre-consumption or post-consumption by the gut microbiome), etc. If oxalates are a factor in why some people on some FRDs have issues with calcium, and the FRDs that reduce or minimize oxalates don't have that issue, that's a HUGE freakin nuance! (Going on a soapbox rant here not directed at you, Gil.) There are SO SO SO SO many questions to be answered that I rarely see being asked. And when I do see them and possible answers to them, because the people asking/answering those questions are non-scientists (yet are often engineer-types whose job it is to learn how to think and process data) or are not research scientists (yet are clinicians who have spent HOURS pouring over the data and using what they've found to successfully treat hundreds of thousands of patients), the response is: "Stop being anti-science. Just trust the Real Scientists ™ who do Real Science ™" (There's a person who always says that second part in his videos) and it drives me absolutely BONKERS. Science - it's philosophy, execution, and body of facts - is alive and evolving and to boil it down to only existing within a single framework that can only be carried out by certain individuals and institutions elevates it to religion-status. We are ALL a part of humanity's scientific endeavors and to really approach Truth we MUST leave no stone unturned and avoid poo-poo-ing on suggestions simply because they came from someone who isn't a "Real Scientist ™". (Getting back to addressing you, Gil) That's why, despite leaning more towards animal-based diets, especially as therapeutic elimination diets but possibly as long-term diets (this is why I want good evidence that humans need the percentage and variety of plant foods that's always suggested), I REALLY appreciate you and your work, Gil. I absolutely adore your videos on scientific evidence and hierarchies and how we can't EVER be sure of something - only increase our confidence in it. I appreciate how you've begun interviewing a variety of individuals from a variety of backgrounds and having a variety of perspectives. I appreciate how your goal is always to do no harm. You, like anyone, have to have some methodology and philosophy (for you it's your conceptualization and execution of science) for how you can execute on that goal, but you are still cognizant of its limitations and pitfalls. Please, please, please keep up the good work! ❤👍🏿🙏🏿
I feel like you could make really good videos investigating these things and getting to the bottom of it. These seem like very good questions. I’m vegan and wonder about when I’m eating stuff that has calcium but also is high in oxalates if I should even count that as getting calcium. Kale is good steamed for calcium but sometimes it’s hard for me to get organic kale (sometimes weeks at a time). If it were always available I wouldn’t have to even think about calcium. But yeah, the oxalates make me wonder. You raise other interesting issues too. You could be good at researching this stuff!
@@tnijoo5109 Thank you for the compliment! I'd love to make videos investigating these topics and hopefully one day I'll have the bandwidth for it. Steaming kale definitely helps degrade the oxalates. Another thing you could do, if you're comfortable doing your own fermentation, is to make 'kale sourkraut'. Some studies show that such fermentation can reduce oxalate levels by half. Plus, fermentation does all kinds of good stuff and makes food both tastier and more nutritious. And if you eat the kraut without heating it enough to kill the microorganisms, you'll be getting a good dose of probiotics!
@@saintwithatie cool. Thanks! I don’t know if I could make my Ken sauerkraut but if I do I’ll try it with kale. Maybe you’ll have the bandwidth for making videos once you get into it! Good luck!
Yes totally made sense I have the problem where I can't eat fibre at all now and was thinking probiotics might help and less fiber it can be painful thank you
I'm so glad your mother is doing well. Is she still eating animal products or vegan diet? I seam to have trouble with beans, and I've heard of others with autoimmune disease having the same issue. I've tried fermented food in the past but can't stomach the taste.
Same here. It's 8 months now and I still can't handle them too well. 50 to 200gr tops. White beans better than red. But the moment I go above my stomach just loses it. The only other thing is plant protein, like pea or hemp. Those 2 things are literally the only things I can't digest well. Family pizza no biggie. But 3gr of hemp protein and my gut is over lool
If you take probiotic capsules, you may have to introduce these really slowly too by taking only a small amount of the recommended dose to start with and slowly building up as with fermented foods.
Yeah. You can open the capsules too and just pour out half (still taking it as a capsule so it will reach where it’s supposed to). The reason I was opening mine was to put some on overnight oats. I saw a video that the woman was doing this to help break down something in it. I can’t remember exactly.
Very well made video, even before the studies and this vide I had the feeling that this was the case. We need a healthy microbiota not just fiber in there, mindlessly bulking it does not look a safe way to go. Still, as far as I know eating probiotics has not been shown to actually induce those bugs in the gut. So while it may help, and while live probiotic foods as kefir might help, saying "putting those bugs there by probiotics" might be a bit misleading and could potentially be a good topic for further discussion. Do probiotics actually survive and colonize, or do they contain something that even when dead could introduce similar probiotics down the line? And more. I was very skeptical of your channel at first but going through it you are one of the most level headed guys out there and would honestly rate you top notch, up there with Rhonda Patrick and the best of the best. Please keep on doing what you do, and may be try contacting more of these researchers and talk with them about these things :) It is very exciting!! Take care man and thank you again, doing great work, helping people live healthy and happy lives, joyful families, strong societies. Marvelous hobby you have, dont ever stop.
The only probiotics I trust are Floragen because they are shipped refrigerated and kept refrigerated. (Ask at the pharmacy for them.) You have to be eating at least some veggies and leafy greens because if you just eat probiotics and they don’t have any fresh veggies to consume they’ll never colonize.
I’m not sure but I think it’s different because lactose intolerance comes from not producing the enzyme to break lactose down rather than not having the right bacteria. Typical lactose intolerance is genetic (everyone who can tolerate lactose is actually a mutant. LOL). But I bet there could be like a lactose sensitivity that was caused by antibiotics or a poor gut microbiome. Not sure.
Ahaaah! I never had any problems with legumes, whole grains and cooked vegetables. But raw vegetables I really do not tollerate well. Broccoli, horseraddish, onion, they all give me bloating, gas, pain. I will try fermented foods and a good probiotic and see where it gets me. Thanks for this very informative video!!
Gil, thanks for this. Great stuff as are all of your videos. It has really been helping me understand nutrition better. I had IBS as a teenager (they called it spastic colon back then) so I went vegetarian, then vegan. My symptoms improved a lot but they never fully went away. Still had a lot of gas and bloating. About 20 years ago I was diagnosed with GERD. That is something that I have been struggling with ever since. I already take probiotics. I've tried a simple elimination diet for a couple of weeks without success. It has to be the food! I haven't tried FODMAP yet. I'd be interested in a video on GERD.
Something is causing your GERD. Try to pin down what it is. As a rule, being overweight is the main cause; visceral fat is putting pressure on your LE sphincter muscle. Second possibility: a hiatal hernia. Explore these ideas before considering a proton pump inhibitor, which only masks the symptoms.
Many many thanks Dr Gil for the extremely important and helpful information 👏🏻👏🏻👏🏻👍🙏🏻💐💐💐 I am going to share this video with some friends who have this problem 👍🏻 Please keep making videos like this one Dr Gil🙏🏻
Very good interview. I wonder what you think about this: What if you just eat a high fiber diet and ignore the symptoms of bloating, wont it also add the microbiota if you eat it for a long time?
That's how my patient got rid of IBS that had been bothering her for over two decades, in just three weeks. My advice had been to start eating legumes with one pea at the time, but she just jumped in the world of pulses. And that approach worked for her.
@@soilikasanen Worked for me on pancolitis too :) I was just thinking that it would improve the gut faster than slowly reintroduction? Just a thought anyway.
Interesting, I have to cook and blend all of my vegetables to eat them. Better than nothing, raw salads send me into a severe intestinal flare within an hour to the point of getting sick & severe pain that's almost put me in the ER. My dream is to be able to enjoy all foods someday. Thank you for this!
Thanks, Gil. Is there a trade-off between adding extra salt to our diets via fermented (usually in brine) foods for our gut health and the damage potentially caused to our blood vessels, etc by that additional salt ?
If you are eating primarily whole plant foods, eating some fermented foods isn't a big deal. People that eat processed and prepackaged foods, and salt cured meats would be a different story. The American Heart Association recommends no more than 2,300 mg of salt per day and an ideal limit of less than 1,500 mg per day for most adults. Adding fermented foods to a mostly whole plant foods diet won't put you in the high salt category.
@@respectfulliving1 Thanks for taking the time to make that useful comment, RS. I'm still curious about whether we would consume much salt via the fermented food or whether it is primarily in the brine (though I don't really fancy brine!). Best wishes. Harold
Hi Harold, we need to remember salt is two important chemicals. Sodium and Chloride, we need both. The RDI for sodium is approx 2000 mg per day and for chloride it is 3000 mg per day. This is approximately 5000 mg of salt (NaCl) or a teaspoon a day. Chloride is needed for the production of stomach acid (HCl) for proper digestion and sodium works with potassium for correct cell fluid function. Sodium is essential and too little is life threatening. The amount in fermented foods should be of no concern. The South Koreans eat fermented foods with most meals and they have the lowest rate of death by heart disease of any country.
@@jimatsydney Many thanks for taking the time to write, Jim. Your point about the South Koreans is very interesting. My main concern has always been the amount of salt added into many otherwise healthy foods, e.g. canned beans and bread, so I'm perhaps being overcautious. Much appreciated in any case. Harold
I’ve wondered about this too. Some sauerkraut tastes so salty it’s unpalatable. I like kimchi a lot and don’t have the problem with kimchi. I also love Natto and it’s not salty at all (always make sure to get organic Natto). I wonder if there are other fermented foods lower in sodium.
Wow your channel is brilliant! I've been so confused because there are so many different opinions on nutrition, and obviously especially on RU-vid these opinions are often not informed by evidence at all. This video makes so much sense to me and is really helpful, as I'm having to eat a diet similar to what your mum had to eat. I'm so sick of eating meat! I'm going to slowly introduce fibre as you suggest, with some fermented foods. I was wondering what you think of also using gut directed hypnotherapy at the same time? Can there be an element of maybe a oversensitive gut in IBS as well? Thanks for making these videos - I'm looking forward to watching more of them. 🙂
This makes sense. Get some beneficial bacteria in the gut with probiotics and fermented foods. Then gradually increase the amount of fiber little by little overtime to give the beneficial bacteria time to grow in number
a couple years ago I tried to go full vegetarian totally cold turkey and developed ibs from hell from all the grains and beans I started eating as a means of getting enough protein. I had to go to the bathroom several times a day and was constantly bloated and in immense physical pain. Even now eating too much rice or nuts gives me ibs and I have to essentially stay away from it, super sad because I love to eat them a lot. I had a suspicion that it was fiber related so I’m really happy I stumbled across this video. Anyone recommend any particular probiotics? I experienced digestive troubles when taking any over the 20 million live culture mark. But what strains are best to incorporate in order for me to work towards a more vegetarian based diet again?
Thank you for this information. Would slow reintroduction of fiber foods be a wise choice for someone who has Crohn's disease? Or is it only suitable for IBS sufferers?
we have content on IBD in the pipeline. I know dietary approaches can also be effective for IBD but I want to bring someone on with a lot of specific professional experience to make sure people get the best info
Im struggeling with IBS for a while now. I can't handle any fermented foods. No yoghurt (dairy or soy base), sauerkraut, kimchi etc. I took probiotics but got inflammations in my mouth. It looks like i can't handle any lactobacillus species. I can't wrap my head around it and I searched everywhere on the internet, but i couldn't find anything about it. I tried the method you did with your mother and took 1 tablespoon of plantbased yoghurt. But after 1 day it already caused a lot of bloathing. Does anyone experience the same or am I the only one?
I’m interested in the fact that raw foods was going to be step 4 to your mother’s reintroduction process. Can you do a video on raw foods and if a fully raw diet is beneficial to the gut?
There is no reason to think we should limit ourselves to raw food. Cooked plant foods do still contain fiber. Most experts say we should eat both raw and cooked plant foods.
I liked this video a lot. Myself i went on a Keto diet in 2015 and after this I could not tolerate Garlic, Mushrooms, pears and many other FODMAP containing food. How to build up a diverse Gut Microbiome again if you do not have access to the discussed nutritional competencies or physicians ?
I guess in a pinch you could try a very gradual re-introduction starting with very small amounts. if even that causes symptoms, maybe trying some fermented foods for a while to see if they help increase your diversity & tolerance
Are there any special strains of fiber degrading bacteria you can take as a supplement. And whats the difference between eating fermented foods vs taking supplements
Also, white rice is better than brown rice. If someone does not want to eat white rice, then it is better to not eat rice at all instead of eating colored rice. Only white rice, no colored rice.
Is this why in your last video you called fiber a anti-nutrient? I am still not sure I agree but I did find one paper that said a high fiber diet could cause such a short transient time your body might not able to absorb all the nutrients before....well you know. :) I am just finishing up Fiber Fueled by dr. Will Bulsiewicz, this was a perfect follow up!
Thank you! I have UC and following Dr. Will Bulsiewicz low and slow reintroduction method has brought me into remission. Cooking and blending made a huge difference in the beginning when I was in a severe flare. Don't know if I'll ever have a fully healthy gut but I have no symptoms and feel great now. Really looking forward to more info on the microbiome, diet and IBD.
Could you make a video about digestive issues with wheat? That's the most common digestive issue people have (even excluding celiac and wheat allergics). So I think it needs it's own video. Personally I am able to eat raw organic wheat berries but wheat flour gives me issues. So I'm thinking it's something in the processing that's adding the trigger like maybe pesticides used specifically for wheat.?
I stopped eating gluten because of my hypothyroidism and to try to get rid of uterine fibroids and ovarian cysts. I had read online theories and gluten and hypothyroidism and also about it causing uterine fibroids. I wasn’t sure if these theories were even true but I cut it out just to be in the safe side for now.
Did I understand her correctly that fermented food can bring back the bacteria that eats fiber, or are probiotic supplements necessary? Would you be able to list probiotic cultures that are best for this? Thanks, man!
@@respectfulliving1 Do you think you need to eat a good variety of fermented foods? Or is it okay to only eat a couple? The only fermented foods I eat are kimchi and Natto but I’m wondering if I should have more diversity. I have plenty of diversity in the fruits and veggies I eat but not so much in the fermented foods. Thanks for any advice.
I have IBS. I went from a keto diet to a vegetarian diet over night 11months ago. Was not a good a great idea to do. However it was the best decision for me at the time because my gallbladder area was in so much pain. I have had diverticulitis and polyps. I have the pocket closed and the polyps removed prior to going keto in 2018. I still suffer from gut pain once or twice a month which is better than daily. Beans cooked and mashed is better or refried. I still don’t like them. I will eat eggs for the protein when the belly won’t tolerate a bean. My worst foods still remain corn no matter how it is cooked or popped, nits whether soft or hard, and sometimes peas or green beans. I can not connect the dots for food at all. One week I am fine the next week I am in pain and taking anti spasm or muscle relaxers for the pain. For me, food is overrated and if I could have two or items only and no pain again I would. Oats are just fine, bananas are fine, eggs and honey fine, potatoes and apples are good. Food is a battle of who is going to win. I have to take magnesium daily for my heart that flutters without it and vitamin D. I still have a husband that needs to eat who wants more flavor. I also hate salt but know I need it. So when I am craving it, I have it on an apple or straight up. I walk for 30 minutes about every other day unless I am in pain. I hate food.
Finally somebody is addressing the real cause of people turning ex vegans. Also the poison in our food like certain pesticides and herbicides act like an antibiotic like glyphosate which is everywhere. For more info on this view Dr. Zach Bush presentation on RU-vid called Zach Bush SNC 2018 Health Impacts of Large Scale Chemical Farming
I use ground flax seeds and soak it overnight with oats. (I also add chia seeds and hemp seeds and soak in almond milk. Then I add strawberries, blueberries, and bananas in the morning.) But maybe it’s the anti nutrients in the flax seeds that are getting you. I think soaking overnight will help. I buy mine already ground but then you need to keep them in the fridge once you open them. They won’t last as long ground but I go through them pretty fast. Good luck to you! 💚
I dont need to cut fiber and or plants from my diet but if I do end up eating Vegan for a whole day the amount of plants I eat gets too much and it is quite painfull
Thank you so much for your care and work on this channel, I find this topic interesting for personal reasons. My mother since her young ages have been struggling with spastic colitis along a couple of other issues. We’ve come a long way by trying this and that. I grew up observing her struggles and I happened to be interested in learning about digestion; inflammation and immune system (not to diagnose or attempt to treat, of course, but only to comprehend our options better). Now, one of the most interesting findings in my opinon, she can eat (most of) vegetables and meat within the same day they are (well-) cooked but the next day, the same food may cause big time issues. So, we go with this data. That makes me think though, is it only fiber what bugs the bowels only or also something they release and change under different circumstances or durations?
This is also happening to me. I once read that in ayurveda it's stated that food should be eaten freshly cooked. The further away it's eaten from the time of cooking, the more bloating and gas it can cause. Your mother and I seem to confirm that.
Went vegan keto last Sept., bowel movements were the best I've had in 20 years, for about three months. Since beginninf if the year things have changed and putrid gas and undeveloped movements are the norm. Is this too much fiber ir not enough microbiome? Been adding a bit more lentils, rice and sweet potatoe may be working, too soon to tell.
I have eaten plant based and high fiber for 2-3 years. I have always had issues with gas, bloating, diarrhea, and constipation. Time-restricted eating has really helped me with my digestive issues! I now wait until noon to eat everyday and my stomach is much better. Sometimes I eat as late as 10pm, but as long as I wait until noon to eat, I'm fine. There's so many factors when we talk about diet
