6 Foods You MUST Eat To HEAL Your GUT! | The No.1 Gut Scientist

6 Foods You MUST Eat To HEAL Your GUT! | The No.1 Gut Scientist



Dr Will Bulsiewicz reveals the best food we all should be eating to heal our gut…

📚 You can purchase Dr Will’s book, ‘Fibre Fuelled: The Plant-Based Gut Health Plan to Lose Weight, Restore Health and Optimise Your Microbiome’, here: https://amzn.to/47YuitQ

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you've repeatedly talked about fiber and this thing you called short chain fatty acids in your book you said I you believe that they're the most healing nutrient in all nature I think that's actually true and I also would um characterize them as the most anti-inflammatory molecule that I've ever come across and am I right in thinking we eat fiber the bacteria in our microbiome breaks down that fiber and it produces this thing these short chain fatty acids right is that it that's that's I haven't the story's just getting started though okay yeah the story's just getting started because the issue is that that's the simple part right these these magicians that live inside of US release these short chain fatty acids for us by eating fiber by eating fiber or or resistant starches okay but then um then those short chain fatty acids go to work and our uh our immune cells our human cells have receptors to receive these short chain fatty acids and act upon the information that they receive so you could could think of them as like a signaling molecule in the sense that your gut microbiome is not talking to your body and telling your body what it wants your body to do so it's training it yeah but it has uh the ability to like flip genes off and on okay it has the ability to turn down your immune system so as an example when I think about autoimmune conditions if we were to get like super into the details of of autoimmune conditions what you would discover is that we need more short chain fatty acids to Empower these specific cells called t-regulatory cells and those t-regulatory cells would actually turn down our immune system and protect us so and and it's not to say that autoimmune diseases are exclusively the result of a fiber deficiency um there is certainly a genetic component but there was a genetic component 200 years ago 300 years ago and yet those these conditions really weren't that much of a problem back then so many of these conditions didn't have a name until the last 100 years and um and the emergence of them many of them have increased 500% in the last 50 years why would that be it clearly is not genetics so it has to be related to our diet and lifestyle and ultimately when we talk about our diet and lifestyle we're talking about our microbiome and really the one of the most important places to start as you say is with the fiber I think so and you said earlier on we have to start Slow and Low with fiber yeah and that's because we've got to build up those microbes that respond to the fiber and T it into the short chain fatty right your gut is like a muscle right like this is this is the way that I want people to understand this your gut is like a muscle and a muscle is capable of work but it has limitations and the more that the muscle has been trained the more capable of work it is so if you um lift weights you might start at 50 kilos if we're doing a bench press you might start at 50 kilos and and then you go to 55 kilos and then the 60 kilos and you work your way up and that's the process of growing strong and your gut works the exact same way so if you expose your gut to food specifically a diverse mix of different foods you are training your gut and your gut will become more capable of consuming those Foods over time and then you can eventually get to a point where you don't have to then restrict based upon your capabilities because the capability are Limitless now you can eat whatever you want and is all fiber the same no not all fiber is the same fiber is a very generic word fiber is like the word protein M no one would claim that the protein in a fish is the same as a protein in a bean yet both of them contain protein fiber is unique to individual plants there are many many different forms of fiber to the point that we don't even know how many exist so what we know is this it's rather simple though right given that despite that complexity it's rather simple all plants contain fiber every single plant has unique forms of fiber we do split it into two major types these are again umbrella terms these are Big labels soluble and insoluble fiber the soluble fiber is the kind that dissolves in a drink it disappears you don't even know that it's there yet typically the soluble fiber is feeding the microbes that's the preotic fiber insoluble fiber is the kind that's the grit so like if you were to add it to a drink it's not dissolving it's going to be there no matter what you could boil the drink there still be fiber in it so insoluble fiber most of the time is not the preotic fiber but it does still serve a purpose it helps in terms your bowel Transit which affects your gut microbes it helps in terms your bowel movements which affects your gut microbes it helps in terms of other things such as your cholesterol and your blood fat control so both types of fiber both soluble and insoluble have advantages you don't need to worry about those individually you just need to know that plants have fiber every single plant has a unique form of fiber and every single plant will feed unique families of microbes as a result of this you have these F goals you talk about in the book when you're recommending diets that you think people should consider and I think it's important because this word diet is quite stigmatized right and it can lead to like disordered eating things like that so I think it's important for us to talk about that a little bit but I do want to know what these F goals are and when you use the word diet you're not saying something that's unsustainable in short in order to have a short term I'm saying actually the opposite like I want people to have abundance in fact I would if you were to ask me what is the biggest misconception that exists in the gut health space my answer to that question would be that people are very quick to restrict and less quick to add back so with regard to F goals um this is my General framework it is not the like only thing but this is my general framework for how I remember to organize my day in terms of foods that I'm trying to seek out each letter represents different categories of food so F fruit um I think fruit has been inappropriately uh villainized I think fruit's amazingly good for us in fact people that consume more fruit are less likely to have diabetes they also lose weight fermented uh we've talked about fermented you can add more diversity to your microbi by adding fermented food we need this g g stands for Greens Greens have almost no calories yet tons of nutrition that's good and Grains by grains I don't mean refined grains I mean unrefined grains so like whole grains so good for us those are gut microbiome foods high in fiber and um resistant starches o stands for omega-3 super seeds so that's Chia flax hemp and also walnuts um those contain omega-3 fats those are healthy fats that we need more of a stands for aromatics so that's onions garlic shallots they're delicious they're also great for your heart and protect you from cancer L is legumes so uh legumes includes beans peas and lentils um I would go back to saying like to me this is the number one the number one superfood um because they're gut health foods and they're longevity foods and if we look at the evidence with heart disease cancer stroke diabetes all all across the board you're going to see these reduce your likelihood of having those diseases um s i when I got to S I kind of lost my mind because I felt like I have more I want to say so let me just pack it all in so s stands for shrooms meaning mushrooms um mushrooms technically are not plants they're fungi but they contain fiber and are incredibly good for us so they are honorary plants um s also stands for seaweed so most cultures don't consume seaweed but like for example in Japan they do and they're incredibly healthy as a result of this it's another source of unique types of plants with unique sources of fiber and the last is I'm going to in the book I said sulfurane which refers to a cancer fighting chemical that you will find in broccoli Sprouts but um I want to re rephrase this to say Sprouts so sprouts to me are superfoods there's something magical that happens what is a sprout by the way for people who are wondering you could take any um any seed um and if you quite simply Add Water you will unlock nature because basically that seed is waiting to germinate and grow so when you enter this code of basically like unlocking it with water it comes to life it opens up and outshoots this plant and that that plant is the Sprout and the Sprout is tremendously high in fiber protein but also phytochemicals there's unique chemicals that you will find in these plants in a in a disproportionate level compared to for example you know uh I mentioned broccoli Sprouts broccoli Sprouts have 50 to 100 times more cancer fighting chemical than adult broccoli has so eating a pinch of broccoli Sprouts can have can provide just as much benefit as eating ahead of broccoli so interesting so if you're a parent and you follow the F goals diet that you lay out in your book The interesting thing I found is if you're a mother and you're having a child you're then going to pass on some of your microbiome to that child and and also I was reading about that mice study conducted um that shows how the Western diet induces a loss of microbial diversity that can compound over a series of generations yeah those are Justin sunberg study so Justin sonenberg is a guy that I'm a big fan of he's out in Stanford and he actually um wrote a blurb on my first book fiber field and so um the issue is that we want to understand microbial loss that can occur over Generations because clearly our generation is different than our grandparents mhm and it's hard to do with humans because it takes us like you know these days 30 or more years to create a new generation so but with mice you can do this very quickly M so he basically started off with mice with a certain level of microbial diversity um the diversity of the microbiome is a measure of the health of their microbiome and then he saw what happened with a low fiber diet and so basically what he saw is that if you put them on a low fiber diet that Mouse will start to lose diversity and then it will transfer that onto its Offspring and then that Offspring who's still on a low fiber diet continues to lose diversity and transfer that onto their offspring and so on and what he found was that if during this process you intervene and you add back the fiber you can actually restore on some level the diversity within the microb bomb you can wake them back up they can come back but the issue is you won't get all the way back to the starting point so there is a certain level of loss that has taken place as a result of those choices that were occurring over Generations if your gr mother has 1,200 species of microbes and had got as a child but by the time your mother was born she had 900 that's what your mother got yep then if your mother loses 300 species in her microbiome now you start off with 600 half of what your grandmother originally had right and at some point the loss of those species becomes problematic because um each of those species is there with a purpose we evolved to have them and when they're absent they're not able to do their job and the other microbes may not be able to step up to actually do what's the job of what's missing it's it's just such a great case that you know keeping ourselves healthy is keeping our children healthy as well in many respects and we also live with our children so we're creating an ecos system in our homes of these microbes on everything I think that's completely true and um and and I also think that like when we think about um generational issues that exist so you know you in many studies they'll say if your parents had this then you're at risk for this and we have assumed that these are genetic things yet much of the genetic research much of which has been done by Tim Spectre uh my partner at Zoe much of that has not played out to prove that it is in fact genetic I think what's happening is not just the transfer of microbes I think it's also the transfer of lifestyle and the lifestyle that gets transferred by generation is um if it's unhealthy then unfortunately you're transferring the problems that come with that if you love the dver CEO brand and you watch this Channel please do me a huge favor become part of the 15% of the viewers on this channel that have hit the Subscribe button it helps us tremendously and the bigger the channel gets the bigger the guests

#Foods #Eat #HEAL #GUT #No.1 #Gut #Scientist

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