Dr. Will Bulsiewicz: Heal Your Gut Microbiome in 24 Hours

Рет қаралды 45,598

Live Well Be Well with Sarah Ann Macklin

Күн бұрын

You have to change your diet to change your gut health, right? Or maybe not, as we learn in today’s episode.
Dr. William Bulsciewicz is an American Board Certified Gastroenterologist and author of the New York Times best seller, Fibre Fuelled. He returns to the Live Well Be Well podcast to share an incredible amount of knowledge about the gut, including how even the most recent food you’ve eaten can change the health of your gut microbiome.
We explore how we can put IBS into a permanent state of remission, what exactly SIBO is, and seven must-eat foods for an immediate improvement in your gut health.
If you have any questions about the gut, they will be answered in this episode! And they might just be the missing piece of the puzzle in your quest for optimal gut health.
Other Resources
Purchase Dr. William Bulsiewicz’s Book, Fibre Fuelled: theplantfedgut.com/book/
Follow Dr.B on Instagram: / theguthealthmd
TimeCodes:
00:00 Introduction
02:30 The MOST important factors to keep our gut barrier healthy
07:50 How to increase fibre in your diet
10:35 The importance of Resistant Starch
14:15 How to increase resistant starch when cooking
15:20 IBD, IBS & Struggling with Fibre intake
21:15 Exclusion Diets, Do we or don’t we?
25:50 Your gut microbiome directly affects your immune system
29:20 It’s not just food that affects your gut health
36:40 The effects of social media on the developing brain
39:20 What is SIBO?
43:40 The Gold Standard test that no one uses
48:25 How to manage Symptoms of SIBO
52:30 Don’t Fear That Food!
58:00 Burping, what is happening?
01:04:10 What Does Live Well Be Well Mean To You?
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If you enjoyed this episode you might also like:
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No.1 Gut Scientist: Insane Fibre Benefits to HEAL YOUR GUT & Beat Disease | Dr Will Bulsiewicz
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Пікірлер: 104

@astonuk9403 Ай бұрын

00:25 🌱 Fiber is crucial for gut health as it supports the gut barrier and reduces inflammation. 08:22 🥦 All plants contain fiber, which nourishes gut microbes and supports gut health. 10:52 🥔 Resistant starch, found in foods like potatoes, green bananas, and legumes, is beneficial for gut health. 16:35 🚦 Slowly introducing fiber-rich foods is key for individuals with IBS or IBD to avoid discomfort and gradually strengthen gut health. 21:24 🍽 Exclusion diets aren't necessary for IBS or IBD management; introducing fiber gradually can lead to symptom remission and improved gut health. 23:44 🍽 Diversity and abundance in diet are crucial for a healthy gut microbiome, as studies show restrictive diets lead to less healthy microbiomes. 27:09 🩺 Autoimmune and allergic conditions are consistently associated with dysbiosis, indicating a disrupted gut microbiome. 30:52 🧠 Lifestyle choices, including diet, sleep, exercise, and stress management, significantly influence gut health and microbiome composition. 39:45 🦠 SIBO (Small Intestinal Bacterial Overgrowth) is characterized by an overgrowth of bacteria in the small intestine, often leading to bloating, discomfort, and diarrhea. 46:35 💊 Rushing to treat SIBO with antibiotics may not be effective and could worsen the underlying dysbiosis issue. 47:03 🌱 Restoring a healthy gut microbiome requires building and empowering the beneficial bacteria over time through dietary changes, particularly by adding fiber-rich foods. 50:02 💩 Constipation, not SIBO, may be the underlying issue for some experiencing bloating and other digestive symptoms. Addressing bowel regularity rather than immediately resorting to antibiotics can often resolve these symptoms. 51:13 🚨 Diarrhea is a symptom, not a diagnosis, and can have various underlying causes, including IBS, SIBO, celiac disease, or inflammatory bowel disease. Proper diagnosis is essential before determining treatment. 52:18 💊 Antibiotics are not always the solution for gut issues like SIBO. Making an accurate diagnosis and treating the underlying cause rather than immediately resorting to medication is crucial for long-term gut health. 53:25 🍽 Fear of food restriction can exacerbate gut health issues. Reintroducing diverse foods, rather than eliminating them, can often be the solution to improving gut health and reducing symptoms. 54:17 🔄 Gut health is adaptable, and improvement is possible through gradual changes in diet and lifestyle. Just as with physical rehabilitation, consistent effort can lead to significant improvements in gut function and overall health. 58:31 🥤 Belching can result from factors like carbonated drinks, sipping through straws, or chewing gum. Awareness of these habits and addressing them can help reduce belching issues. 01:01:12 💨 Aeroasia, the repeated swallowing of air leading to excessive belching, may require specific treatments like speech therapy or low-dose antidepressants to break the cycle. 01:05:16 👨‍👩‍👧‍👦 "Live well, be well" extends beyond individual health to fostering supportive family connections and meaningful human interactions, emphasizing the importance of social bonds for overall well-being. And now, here are the top 10 gut foods: Fruits 🍎: Rich in fiber, vitamins, and antioxidants, fruits promote gut health and aid digestion. Vegetables 🥦: High-fiber veggies like broccoli, kale, and spinach nourish gut bacteria and support overall digestive function. Whole Grains 🌾: Foods like oats, quinoa, and brown rice provide fiber to feed beneficial gut microbes. Legumes 🥜: Beans, lentils, and chickpeas are excellent sources of fiber and protein, supporting gut health. Nuts and Seeds 🌰: Almonds, chia seeds, and flaxseeds are packed with fiber and healthy fats, benefiting gut flora. Fermented Foods 🥗: Including yogurt, kefir, sauerkraut, and kimchi, fermented foods contain probiotics that promote a healthy balance of gut bacteria. Tempeh and Tofu 🥡: Plant-based sources of protein like tempeh and tofu also contain prebiotics, nourishing gut microbes. Herbs and Spices 🌿: Ginger, garlic, and turmeric possess anti-inflammatory properties and support digestive health. Seaweed 🌊: Rich in fiber and minerals, seaweed varieties like nori and kelp promote gut health and support a diverse microbiome. Dark Chocolate 🍫: In moderation, dark chocolate can provide antioxidants and prebiotics that benefit gut health. Remember, Dr. Will Bulsiewicz, author of "Fiber Fuelled," developed the F-GOALS acronym, which stands for: fruit and fermented foods; greens and grains; omega-3; aromatics; legumes; and seaweed, sulforaphane, and 'shrooms.

@eyeswideopen2043 24 күн бұрын

astonuk9403 Thank you for taking the time to type that out. Much appreciated

@mgsa5722 20 күн бұрын

Thank you so much for your Efforts to summariize it all

@wheezyouttahere2555 12 күн бұрын

@@eyeswideopen2043This was AI generated 😂

@pedrodacostapinto 9 күн бұрын

Great, thanks

@suepundt9935 3 күн бұрын

👏Great summary of the pearls...thank you so much. Your efforts are appreciated ❤

@AnneMB955 28 күн бұрын

I’ve heard so many different messages about the need for fibre. Some say it’s required for optimal digestion, others say animal fat instead is better and more gentle than fibre. I’m so confused about what is true. Great ideas in this interview. 👏🇦🇺

@sectionalsofa 28 күн бұрын

As I understand it, based on other talks by Dr. B, a very messed up Microbiome, ironically, will not be able to handle all the fiber that will ultimately heal the gut. Therefore, fiber has to be increased VERY slowly, giving the gut time to build up the good microbes. But in the short run, for those with messed up guts, animal products may feel less challenging as this is more likely what those bad microbes have adapted to. Additionally, some folks have food sensitivities which need to be sorted out by an elimination diet. Carnivore, for example, is a strict elimination diet. BUT the real challenge is to gradually add back plant foods to see which is the culprit. It may be one or two plant foods but only those one or two and all others would only heal the gut. So moral is to go "low and slow" with fiber and if that doesn't work, do a dietician supervised elimination diet, gradually adding back healthy plant foods.

@eyeswideopen2043 24 күн бұрын

@@sectionalsofaExcellent Response

@nealiecruz2532 22 күн бұрын

I can tell you this. When I started taking in more fiber and started walking everyday……. First I lost 25 pounds in 6 months and my chronic heartburn and acid reflux went away. Drink lots of water with your fiber rich foods.

@joe1071 18 күн бұрын

This is so true. I’m an all in kind of guy, and when I started listening to Dr B I decided to full throttle the fiber. Holy cow. I was so bloated and gassy. Especially because I went fully throttle on one or two foods at a time, which was the biggest mistake. I learned that each plant food has a different type of fiber, and each feeds different microbes. A lot of one plant food means a lot of one specific fiber and overwhelms the gut because the one microbe isn’t grown and adjusted to it. If you don’t have sensitivities, you could probably start with SMALL amounts of lots of DIFFERENT plant foods at the same time, and this will likely be okay. If you have sensitivities, work on adding SMALL amounts of ONE plant food back at a time. Keep the small amount everyday for like 3 days to a week before increasing the amount or adding a new plant food. It’s a long slow game to play, but worth it when your gut is finally healthy and optimal

@myronspikes104 14 күн бұрын

I feel the same way 😫

@bobeden5027 5 күн бұрын

Healing the wounds of my childhood, was the most powerful work I have ever done!

@user-pb7ee4tk3q 3 күн бұрын

How did you do yhat?

@anniel482 18 күн бұрын

As a retired psychotherapist, I’m happy to hear Dr. B. including the emotional aspects of this process.

@vcash1112 12 күн бұрын

Hello!

@roseannbarbato3483 18 күн бұрын

Thank-you, Sarah & thank-you, Dr. Bulsiewicz 👍👍🤝

@livewellbewellsarah 17 күн бұрын

So welcome :)

@roseannbarbato3483 17 күн бұрын

Excellent 👍👍🤝

@denisemcmahon7598 Ай бұрын

The microbiome was an unknown wonder of the world until recently! I think of it as a link to our days living in the primordial soup.

@mgsa5722 20 күн бұрын

Still they know nothing much about microbiome, it's just a fashionable Trend for docs to talk about it

@dennisward43 21 күн бұрын

I cured my chronic gut health after 40 years by cutting out most fibre and ultra processed food including all 'vegetable' oils.

@danielkristensen8582 21 күн бұрын

No you did not cure it, you only reduced your symptoms. Curing the gut issues would mean you Can eat EVERYTHING now, and it seems like, judging by your comment, that you cannot. So nothing is cured.

@tracey-louiserobson8995 19 күн бұрын

Interested . What is your regular diet is is more carnivore ?

@dennisward43 19 күн бұрын

@@tracey-louiserobson8995 Yes but I do have some plant food (about10% as well. All low sugar. No grains, no beans, very little fruit. Avocados, nuts, sauerkraut, broccoli and cauliflower. That's about it other than (mainly red) meat, eggs and some dairy. I am not saying this diet will be permanent for me (only been 2 months now) but while it is working so well for me I will carry on.

@kj_H65f 2 күн бұрын

@@dennisward43if fiber is the problem why are you doing 10%? Why not 0%

@dennisward43 Күн бұрын

@@kj_H65f Good question. I believe that some plant food may be healthy for me (whether it is for others is up to them to decide) as long as it is in small amounts and not containing high levels of sugars and/or antinutrients. I do often go without any fibre at all sometimes depending on how I feel at the time. I also like to experiment from time to time to see if something agrees with my gut. Probiotics which contain good gut bacteria may also help the gut to crowd out the bad bacteria that most people have without realising it. So that is why I sometimes have a little sauerkraut as well as kefir and bio-yoghurt.

@Brinb Күн бұрын

Great video very informative. Thank you.

@gaBetibu 6 күн бұрын

. . . one of the very best interviews ever out of the many, many that I regularly watch & learn from.... Dr B is so clear in his explanations that just give so much hope to so mamy . . . God Bless You Both So Much for all the value you bring to our world....

@lululove6175 21 күн бұрын

Would love an interview with Dr.B and Sally Norton the supposed expert on oxalates. She says to eliminate most of the things you promote. Totally lost with a crappy gut (no pun intended) but have no idea what to eat anymore. This Sally scares the heck out of me saying that you dump oxalates first years.

@languages1996 5 күн бұрын

Such an amazing video!!! I suffer from atopic dermatitis since birth. I developed asthma and several allergies later on. I have been healing through my diet and management of stress since 2020. I'm so grateful to be able to watch these videos 🙌🏼😍 I had no idea what was going on in my body when I was a teenager. I just thought I had to live using steroids forever. Thank you for everything!!

@lynkeenan4265 19 күн бұрын

Can you please share anything best worst practices for H pylori

@joe1071 18 күн бұрын

Thank you for this channel and this interview. Good stuff. Advice if you want it to be better. Knock off the “mhm” every 5 seconds. I know you want to show you’re an active listener, but it is distracting AF as a listener, and quite annoying. Would be 10x easier to listen to without all the active listening noises. Thanks!

@bluesmama48 12 күн бұрын

What does one do if they are allergic to all legumes? I am using kefir and poultry for protein. My gut health is so much better.

@jennysiepka9900 9 күн бұрын

Legit impressed by this guy❤🎉

@ToddSloanIAAN 28 күн бұрын

25:20 there's no way I registered dietitian is some kind of great thing. The years before my wife passed away the oncologist gave us a dietitian at the hospital who was just worse than worse about what foods my wife needs and what she should avoid. That dietitian suggested sugar as a good thing more so than a bad thing... And I'm not just hung up on that one thing that woman said. She would promote canned foods and the problems I saw about her advice went on and on and on. Very discouraging when you're trying to save someone's life who you love. When someone is influenced strongly because you're scared to follow your doctor's advice, the doors that were previously never really open are going to stay shut on a better ways to explore ideas.

@rubenperales3173 26 күн бұрын

I understand what you are saying but please don't put all us dietitians in the same basket. You may also visit with a doctor that isn't very good but that does not mean none of them are good and you will never see a doctor again. You just keep looking for the right one.

@lindajones4849 20 күн бұрын

I am so sorry about your wife . You are correct that sugar ( I assume you mean table sugar) is the wrong thing to promote, ESPECIALLY for a cancer patient. As fAr as dietary advice I don't recommend doctors unless they have additional training beyond medical school. About 75 percent of docs get no training in nutrition, many doctors will tell you nutrition was ridiculed in med school as less important than drugs/ surgery. If you are searching for someone look for training in functional medicine. You may need to study nutrition yourself to sort out the varying nutritional claims.

@TonyaSte 26 күн бұрын

What are the six foods?

@lawrenceharada430 9 күн бұрын

I have IBS-D, EPI, SBS. I began adding in fiber SLOWLY& taking a peppermint oil pill & Atrantil before every meal. Took several months but fiber & no added sugar seem to have worked.

@mirnarodriguez7894 Ай бұрын

Very helpful I’m in my journey to healing my flare up with gastritis I was miserable but fiber is the key to feeding your gut like collard green kale and sauerkraut is great and kefir

@alisamassey Ай бұрын

Kale is the one thing that inflames my gut!

@sectionalsofa 28 күн бұрын

Lightly steamed greens (and raw arugula) save my gut.

@brendabrenner2891 27 күн бұрын

Celiac, IBS , fermentation deadly to us..ucant just POP A PILLw probiotics..

@sandracorrales-potts5586 Ай бұрын

I never had gut issues until covid hit. I ad to get vaccinated to go to Mexico to pursue my residency. Could covid had been a factor? I also came back from Mexico 2020 of February with covid symptoms very sick. This is where my gut trauma began. Doctors aren't helpful. I've spent two years watching podcast like yours. I believe I've helped, but not totally. I do know stress, sleep, and environment is crucial. I'm looking for a dietician and doctor in Vancouver and Washington. I also have had huge trauma. Help

@brendabrenner2891 27 күн бұрын

SeeBYRON HERBALIST in Aus, gives stepby step healing, doesn't do usa

@juanriochi 25 күн бұрын

Just change your diet radically!

@Petunia-fl9lu 22 күн бұрын

probably got a bout of parasites or poisoning in Mexico. get your poop tested. see a parisite-ologist.

@dennisward43 21 күн бұрын

Cut out all ultra processed foods including seed oils and reduce your sugar intake (including fruit) as much as you can. That is the only diet advice you need.

@neetea2 21 күн бұрын

I relate to that so much i got ibd when covid came 2020

@lizhallworth3854 15 күн бұрын

One thing you never talk about is industrial , food and pesticides. Turkish colleague who has ibs csnt eat beans in UK but beans you pick from field in Turkey, he said were fine. Autoimmune disease also corresponds to the time when more pesticides started to be used in 80s. Any advise? Is it the elephant in the room?

@eastwoofer 17 күн бұрын

Good one, thanks

@bobeden5027 5 күн бұрын

"Let food be thy medicine, and medicine be thy food", hey?

@Bonniep1 8 сағат бұрын

What are those red cans on the shelf behind Dr B?

@naimaed9371 3 күн бұрын

How do you re heat the potato

@johnh1252 Ай бұрын

Will listen later. Sure to be another good one Sarah :)

@livewellbewellsarah Ай бұрын

Excited for you to listen!! I hope you enjoy 😊

@johnh1252 Ай бұрын

@@livewellbewellsarah i did very good👍👍

@vcash1112 12 күн бұрын

Wow, When I eat certain foods I start burbping and it's obvious that's indigestion and Inflation causing it, so I wasn't too convinced on his answer.

@Flow_State1991 5 күн бұрын

May i ask why you never discuss how skin conditions are linked to the micro biota. I have been trying to cure a fungal condition for a long time. Stool results show zero yeast just low S.iga and low Butyrate producing bactria. There a link there?

@bobeden5027 5 күн бұрын

My body is so much smarter than me, it always knows what it needs. I just have to listen and obey, hey?

@milarozhko9384 Ай бұрын

Do you support FODMAP diet? I wonder because I’m thinking of doing it

@sandp9853 Ай бұрын

Yes he does, he goes into it in lots of detail and with recipes in his Fibre Fuelled Cookbook

@sectionalsofa 28 күн бұрын

Yes, but he looks at it as a temporary elimination diet, gradually adding back one high FODMAP food at a time to determine which is the culprit.

@dennisward43 21 күн бұрын

@@sectionalsofa Because there are so many plants (and dairy) that could be the root cause of your gut issues.

@rmsomya 23 күн бұрын

Can you please share anything on carnivore diet. Some with ibs issues follow it, and many people report being on it for years. What are the impacts on gut biome? Thanks.

@Petunia-fl9lu 22 күн бұрын

the problem with the carnivore diet is that people tend to just throw back some foods, then get pain and problems, you have to micro dose like feeding a baby again when you have not eaten plants for a while. I ate a bag of edamame beans once, and nearly exploded. one bean. not 30. that sort of thing.

@dennisward43 21 күн бұрын

I went on keto/carnivore two months ago and my anxiety has reduced significantly, my long-term chronic digestive issues have totally disappeared and my inflammation has reduced. Still too early to give it 10/10 yet. I prefer to think for myself what is best for my health rather than believe what I am told to think by people often with vested interests.

@Virgo921 8 күн бұрын

Carnivore made me very sick. Three weeks on crazy carnivore diet non stop diarrhea. Thank God! I am no longer on carnivore. Not fully recovered yet my gut health is still not where it was before trying crazy carnivore. For anyone who is considering crazy carnivore make sure you are fully aware of the side effects.

@dennisward43 7 күн бұрын

@@Virgo921 There are some people who rush into a diet without transitioning slowly. You can't just rush into carnivore and expect it to work wonders. I spent two years cutting out various carbs, starting with highly sugared food, especially ultra processed ones. Even so when I began going 80% carnivore a few months ago I had stomach issues at first for about 5 days. But the results since have been impressive. My anxiety levels have dropped significantly, the inflammation in my lower back has reduced a little and my chronic constipation ended several months whilst transitioning by cutting down on fibre and raisng my stomach acidity level. I love these side effects. Research is important. If you couldn't drive a car you wouldn't expect to be able to jump in one and start driving properly right away, so why should people expect to jump into carnivore and feel great from day one?

@jmseipp 5 күн бұрын

Keto and carnivore diets destroy you gut microbiome where 80% of your immunity resides. And they increase your chances of DYING by o er 30%. kzfaq.info/get/bejne/neCVg5Sgx6jJY2Q.htmlsi=rrzR2HzuTXQuEU5n

@Bee10290 11 күн бұрын

Has anyone used collagen supplements for the gut or stomach lining?

@kj_H65f 2 күн бұрын

I took collagen for my joints for the last 5 years, but my gut issues got worse. I started following dr B's advice on getting a wide variety of plant fibers to heal my gut about 3 months ago after seeing him on diary of a ceo. I no longer use collagen because my inflammation is lowered so much. My joints feel better. Collagen might help? I guess? But it didn't seem to help me. All that helped was plant fiber.

@Bee10290 19 сағат бұрын

@@kj_H65f ThankU for replying means a lot. Do you think collagen contributed to the gut issues getting worse? I got gut issues after two lots of antibiotics and getting h pylori

@chrislastnam6822 26 күн бұрын

As patriotism is the last refuge of scoundrels, it's psychological is the last refuge of doctors who don't know what to do about your problem.

@sandp9853 Ай бұрын

Has anyone used l-glutamine to help heal leaky gut and found it actually helped?

@sectionalsofa 28 күн бұрын

I take 4 grams of l glutamine daily and have for years. I have mild asymptomatic Crohn's disease and I feel as though it helps keep my condition mild, but it's just one thing in my arsenal.

@Petunia-fl9lu 22 күн бұрын

eat foods with glutamine. "Dietary sources of glutamine include plant and animal proteins such as beef, pork, poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage." I wouldn't eat cabbage or spinach especially raw.