Thomas DeLauer
The Best Foods for Gut Health are NOT Probiotics, it's small amounts of THESE…
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The BEST Foods for Gut Health
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358997/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531470/
https://pubmed.ncbi.nlm.nih.gov/18590586/
https://www.sciencedirect.com/science/article/abs/pii/S0944711311800279
https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0092867421007546%3Fshowall%3Dtrue
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770155/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6021736/
https://journals.lww.com/co-clinicalnutrition/Abstract/2017/01000/Glutamine_and_the_regulation_of_intestinal.13.aspx
Timestamps ⏱
0:00 – Intro – Best Foods for Gut Health
0:46 – Psyllium
2:49 – Artichoke
4:23 – Bone Broth
6:11 – Use Code THOMAS for 20% Off Kettle & Fire
6:58 – Flax
8:50 – Fermented Foods
if you were to do a quick Google search for like best foods for the gut you would be told to eat a bunch of fruits and vegetables and things that are just good for your gut in very general terms the gut is more complex than that when you start having an understanding of biochemistry in the microbiome you realize that it's not just about fiber we have to look at okay the microbiome and their function we have to look at Short chain fatty acids we have to look at microbiome diversity we have to look at bile and how we can break down fats then we also have to look at the gut lining so there's all these different things we have to look at so with this we've compiled the best foods for gut health and break them down into different categories so you really have a well-rounded look at what is truly good for your gut without further Ado let's jump in the first one is one that you've probably heard of before psyllium now psyllium is like what you'd find in Metamucil right it's a husk okay and you can use it in baking in fact you see it in a lot of like low carb baking these days but it's interesting because has a very profound effect as sort of re-stabilizing the gut microbiome especially if you already have dysfunction within your gut so it's sort of a fixer if we want to call it that now there's a study that's published in the international Journal of medicinal sciences and it was fascinating because I took a look at eight healthy individuals alongside 16 constipated individuals okay and they gave them seven and a half grams of psyllium or they gave them half maltodextrin and half psyllium okay they did this for six days the results were interesting now in both the groups that had cilium they ended up having a small but significant effect on their microbiome Health what that means is that they ended up it was a small kind of thing on data in terms of paper like what it looked like on paper but as far as the effect that that change would elicit was pretty powerful okay well that's cool that was in the healthy people in the people that were constipated it had a significantly more pronounced effect on their microbiome okay why is this interesting because psyllium coming in and sort of rescuing a dysfunctional microbiome not only fixing the constipation issue but remodeling the gut bacteria they also saw an increase in villanella now villanelle is a specific strain of bacteria that I'm fascinated with because if you look at marathon runners and athletes they have high levels of villanilla because it feeds on lactate so if we increase villanella levels it might actually help us become better athletes it's kind of wild okay at least theoretically plus there are specific increases in fecalobacterium and lachnospira which are very very clear and defined strong butyrate producers which means they're producing a lot of short chain fatty acids so load up on the psyllium don't be afraid of it next we have artichoke now artichoke is cool because it's in a slightly different category artichoke has two different things it has inulin and it has cenarin now with inulin we know inulin is a very strong soluble fiber okay now there's something called very long chain inulin in artichokes that's very unique takes a long time for the gut to break down and it really provides a solid fuel for the gut microbiome there's a study that's published in the British Journal of nutrition that took a look at 10 grams of inulin okay and they did this for 16 days in subjects and they saw that there was a specific increase in bifidobacterium which is associated with an antioxidant effect so it might even have sort of a free radical Scavenging effect within the body so it's specifically helping bacteria that are good for another situation of not only our gut but the rest of our body that's cool but what's really interesting is the study that was published in phytomedicine that was taking a look at sonarin okay now it found that cenarin helps increase bile secretion okay so when they gave subjects direct scenarin after 30 minutes they had a 127 percent increase in bile secretion after 60 minutes they had a 151 percent increase in bile secretion this is so important because it stimulates pancreatic lipase so it stimulates the production of the enzymes that actually break down fats and it also literally breaks down the fats itself so if you're eating a lower carb higher fat diet this becomes so unbelievably important now this next one is bone broth which is super interesting Works upon a different axis we think gut health and we think are microbiome we forget about the gut mucosal layer now bone broth contains two very important things gelatin and glutamine okay these do very specific things there is an interesting study that looked at gelatin so this study was published in food science Nutrition okay it wasn't mice but they gave mice gelatin these mice had colitis and they found that gelatin actually prevented the increase in inflammation in the colon it decreased or prevented the the increase in il-6 in il-1 beta and tnf during negrosis Factor Alpha which is associated with colitis but it didn't stop there got really interesting because when you look at the breakdown like what gelatin breaks down into further in this case we've got Glycine and hydroxyproline when those are present they actually saw not only a decrease in inflammation in the colon but they saw a decrease in inflammation in the bloodstream associated with the colitis so a healthier gut preventing pathogenic material going into the bloodstream and triggering an inflammatory response now another thing that bone broth has is glutamine which is very interesting glutamine increases the expression of the proteins that form the Junctions in our gut okay so when you have these proteins being expressed it basically creates tighter Junctions imagine having a gate but the posts for the gate are like separate and really far apart so the gay it's kind of not doing a job because between the fence and the gate there's still a four foot Gap now if you were to actually put some posts in between that you could run the fence all the way to the gate that's kind of what these proteins are doing for bone broth I put a link down below for Kettle and fire awesome bone broth they've been a sponsor on this channel for a long time this is a bone broth you can get just about anywhere but that cool link down below is going to get you 20 off their bone broth so they don't just have regular bone broth they have beef broth they have chicken but they also have a bunch of different soups and they have things like miso soup they have all kinds of delicious flavors that you can try plus they have seasoned broth it's just awesome just to sip on if you're fasting or something like that so 20 off Kettle and fire bone broth they also add apple cider vinegar into their broth so you're getting an additional sort of Metabolic Effect there as well so that link once again is a special link to save 20 off you're not going to find that thing anywhere else but on this video so that one is down below in the description for after you're done okay the next thing we have to focus on is flex now flax is unique because it has soluble fiber and insoluble fiber and before you rain on the flax parade saying that flax is going to be estrogenic there's actually been some research that takes a look at that I found that believe it or not flax supports the microbiome so much that it actually helps what is called the estrobolome the estrobolome is an area of the microbiome that's specifically metabolizes estrogens so that you're not having the circulating 1 6-hydroxy estradiol okay by metabolizing estrogens in the gut you can process them and excrete them and this is what we're after now all that aside I just wanted to say that for the naysayers flax is interesting because it really does affect the gut uniquely the British Journal nutrition published a paper that took a look at 10 grams of flax okay compared to a little bit of pair KC f19 so they were adding a specific probiotic in there versus placebo they wanted to see okay what does this flax fiber how does it compare to like direct probiotic effect they found that the flax group ended up having a significant Improvement and it changed the bacteria so much that it impacted insulin sensitivity it increased insulin sensitivity and it improved overall insulin secretion meaning that it's probably affecting how things are absorbed in the gut but it's also probably affecting the signaling so they notice that it changed and altered 33 different species of bacteria okay you compare that to say psyllium which was profound in its own way but flax was much more diverse in terms of how much in the way of bacteria it changed flax is a very very powerful thing here now the last thing we need to talk about which is a very important piece as well is microbial diversity okay now where does that come into play well that's where fermented foods come in now if you look at the data you can look at like kombucha you can look at sauerkraut you can look at kimchi and then you can look at things like kefir and like fermented dairy as far as a probiotic effect is concerned fermented dairy is the only thing that's really been documented to have a probiotic effect meaning an additive like adds bacteria into the gut but that doesn't mean that all fermented foods aren't good I think they all have a place and there's a real relatively recent study published in 2021 in the journal cell that took a look at plant-based fiber compared to fermented foods to see what the impact would be well it was an 18-person study for 17 weeks and the results were very interesting they found that the plant-based fibers didn't really do much for gut diversity however they did increase the effect and they did increase the short chain fatty acid effect now what we mean by that is the plant-based fibers helped the bacteria flourish and do what they do best and produce short chain fatty acids that have a positive impact on our body but what the fermented foods did was really cool the fermented foods actually increased gut diversity tremendously now increasing diversity in the gut is like your best risk management okay we can't say with absolute certainty which bacteria are amazing and which ones are bad we don't know there's so many of them we can say a few of them but we want to have diversity generally speaking because it gives us the most flexibility to be able to modulate up and down if we have a nice diverse microbiome fermented foods helped the diversity the plant-based fibers help to the effectiveness of those bacterias so you see how a combination of fermented foods with fibers could really be powerful so you start looking at okay well what do I combine how do I do this being able to increase your fiber intake to support the gut microbiome and then adding in fermented foods to get a more widely diverse microbiome and then adding in things like artichoke to help the bile and then adding things in like bone broth to help the gut lining this is how you complete the whole puzzle all in a nice hermetically sealed environment that is going to make your body Thrive the way you want it to so as always keep it locked in here on my channel I'll see you tomorrow
#Foods #Gut #Health #Probiotics #small #amounts
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This is where it’s at! This! Yes! All of the above! Absolutely!! ❤️❤️
How often do you do the psyllium?
So, if you are only referring to a single bacterial agent regardless of how many cells are present, the word is a bacterium (singular). The plural is bacteria.
You might as well do the turbo as well. That way I have a good reference haha.
Flax? No thank you. There has to be a better way to get the benefits of the flax fiber without the linoleic acid which when rancid is absolutely terrible for our health.
Two Deep fried Mars bars washed down with a 2L bottle of Irn Bru. That will clean out yer pipe. This guy is a complete quack and knows didley squat
Should Flax need to be roasted before consumption ?
I bought a pack of flax seeds. Forgot to check expiry date. It smelt rancid, like fish. Had to dump it.
Fantastic video, full of useful info, thanks!
If you use studies to prove your point, 18 people in a study is not sufficient. You should know that.
Too much fiber backed up in my intestines and the constipation was HORRIBLE AND SO WAS The pain. Be careful. Too much fiber is dangerous.
2:19 Really enjoyed this video! Gut health is such an important topic. I’ve been sharing my journey too—I'll have a new video on gut-friendly meal plans
Every morning I have two teaspoons of psyllium, two of inulin, one of raw cacao powder, and one of cylon cinnamon. Thanks for another great video Thomas
Flaxseed will make you a girly man. It’s high in plant estrogens. Don’t take a lot of it and don’t take it consistently if you’re a man. You’re welcome.
Okay, psyllium husk came from India Ayurveda 5000 years ago… it’s a medicine not a joke that one should be taking it everyday… in Ayurveda people with gut issues or even healthy individuals are not meant to take it everyday… it works like a scrubber… it needs to be taken in moderation if there is constipation or diarrohea but even then not everyday!!!!
Beta glucan whole barley for gut health. 👏Cook in instant pot.
1.5 C hulled barley
6 C water
X15-17min natural release.
Completely cool in fridge before eating.
The gel it forms is excellent for gut repair and loads of other things.
If you have IBS, you can not have fermented food
I tried those things but either no positive effect or detriment. Psyllium was horrible in particular. My gut problems cleared up nicely when I went 100% carnivore.
There's an error in this video that's important to the content. The artichokes we generally think of when referring to artichokes are called globe artichokes and they are the flower of the plant. These common globe artichokes are NOT hight in inulin. On the other hand, Jerusalem artichokes, which are actually a root vegetable from the root of sunflowers are amongst the best sources of dietary inulin. Thomas rarely makes errors like this, but I felt the need to point it out here, because if you're going to rely on artichokes to get your inulin, it's super important that you choose the right ones.
Is he talking about flax seeds ??
Is artichoke in a jar as good as fresh
Excellent work!
Holy crap I just realized that psyllium husk is pretty much gluten-free gluten. That really is probably insanely useful when used in moderation
Ive just had major surgery and I can tell you that the Gut is the Master Organ, not the brain nor the heart. God is in the Gut. Those bacteria are our ancient friends keeping us alive. Thank you Tom for this real information.
The reason why all the literature is saying fruits and vegetables are the best for your gut, is because THEY ARE! Yes, the gut is complex! So are fruits and vegetables! All the fiber and prebiotics/probiotics he’s mentioning in this video are in plants. He’s not wrong, but neither are the sources that tell you to just eat more plants. They’re both saying the same thing in different ways tbh. Lol.
Chinese broth-based soups are nourishing too. If you have an instant pot or crock pot, throw in: bone-in chicken+codonopsis root (dang shen)+sweet astragalus root+conch or other mollusk+mountain yam+goji berries+poria
The reason the health and fitness industry continues to be ignored or dubious in most people's minds, is because of the crap you push from the sponsors of your vids. While I agree with most of your informational research, I am distracted by your accepting sponsorship from companies like Kettle and Fire, who criminally markup their products to ridiculously high profit margins. $70 dollars for bone broth is CRIMINAL!!!!!!!!!!!!!!!!!!!!!! And there's no two ways about it. And your allowing profit addicted companies to sponsor your vids makes YOU look dubious at best, or down right profit driven yourself. There's nothing wrong with making a profit on your product. But it is criminal to make gigantic profits at the detriment of your clientele. And there's nothing you can do to bone broth to ethically rationalize a $70 price tag, unless you're a snake oil salesman.
Fermented foods are high histamine
This was a great presentation thank you.
Thanks for sharing! Ive recently had a health crash. Stopped coffee and trying to feed the good guys in my gut. Im riddled with food allergies and i think the gut microbiome can help if i feed it.
You may enhance your gut health in an effective manner by cleansing this one regularly in swallowing castor oil: Take early in the morning on an empty stomach 1 tablespoon (15 ml) castor oil. Pay attention: Take exclusively "castor oil for internal use"!
Flax is inflammatory though.
too much info just to get a good shyte…
Started a new fiber product with spices. 2 days later my whole gut felt "stuffed" and I was in bed for 2 days. Drank a ton of water and tea. "Load up on the psyllium" VERY carefully.
how is flax any better than oats or beans?
4/6 of those made me worse. 2/6 better. Gut stuff is always somewhat subjective.
Hello , you showed an image of a globe artichokes .This is a mistake that everyone make . First of all they have very little inulin if any at all and secondly by the time you have prepared them you are lucky if you have 10 % of the original plant to consume . What you should be reporting on is a narly potato like tuber which is packed with inulin called Jerusalem artichoke , sunchoke or also known as the "fart " choke . Word of warning if you have never tried before, go easy on how much you eat as they will produce a lot of gas until your body gets used to digesting this tuber . No haters, please , if in doubt, google . Stop with the glode artichokes . All the very best.
You can eat raw , boil , bake or roast etc
P.S psyllium husk and act like sandpaper if you have inflamed gut , intestines etc
You would think 3 cans of bake beans would be enough. What's all i lived on and bread, and i look 10 years younger . Despite stopping 10 years ago and eating junk food since and smoking for 20 years. Just stopped. Genetics maybe
I dunno.
I’ll try psyllium husk again
N flax too but i may be allergic to flax or flax oil. Imma prioritize good meat n eggs n fish tho
psyllium slays me. I cant take it without pain. I use soluble fiber.
can flax be substituted by chia seeds? or even better blend them both?