Prebiotics | Food for your Microbiome

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Күн бұрын

Prebiotics are nutrients in our food that are fertilizer for your microbiome. Subscribe to Nourishable at / nourishable
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Hosting, Research, Writing & Post-Production by Lara Hyde, PhD www.nourishable.tv
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Opening Motion Graphics by Jay Purugganan www.c9studio.com/WP/
Script with in-text citations bit.ly/2WDxyGi
The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only.
The healthiest microbiomes are diverse like the Galapagos. But modern processed diets are starving our gut microbes, turning that diversity into a monoculture. This microbe monoculture starves the intestine, making the linkages between the intestinal cells leaky. A leaky gut allows nasty chemicals to seep in and cause inflammation, driving diseases like type II diabetes and cardiovascular disease. We want to learn how to manipulate the microbiome to optimize health. One way is through probiotics, when you eat actual live microbes. Another way is through prebiotics. Prebiotics are compounds in our food that fertilize beneficial microbes. Feeding fiber to our microbes generates beneficial microbe poop that is good for our health. The best studied prebiotics are in the fructooligosaccharide and galacto-oligosaccharide families - let’s call them FOS and GOS. We can eat FOS in asparagus, onion, garlic, beets, banana, tomatoes, dandelion greens, wheat, barley and rye and GOS in legumes, like chick peas and lentils. FOS and GOS stimulate growth of good bacteria in the lactobacillus and bifidobacterium families. When these bacteria ferment FOS and GOS, they produce beneficial microbe poop. One common issue among adults is constipation. Can a prebiotic help prevent constipation? Enter inulin, a type of FOS extracted from chicory root. Supplementing healthy but constipated adults for 4 weeks with inulin improved poop consistency and increased frequency, significantly enhancing quality of life. Another source of prebiotic fibers is oatmeal. Oat fibers like beta-glucan stimulate growth of good Bifidobacteria and generates that beneficial microbe poop. Pretty much everyone should be eating fiber-rich fruits, vegetables, whole grains and legumes which naturally contain prebiotics. One exception are people with inflammatory bowel syndrome. Some IBS symptoms can be managed by identifying specific dietary triggers through an elimination protocol called the low-FODMAP diet. This diet eliminates all the nutrients that can be fermented by microbes and then slowly adds them back in to figure which specific foods are problematic. Build your diet around diverse plant foods to nourish your microbiome.
References
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Пікірлер: 250

@johnharding2880 3 жыл бұрын

Gets to the point at 4'10". Her list is asparagus, garlic, onions, beets, bananas, tomatoes, wheat, barley, rye, legumes.

@smerdopsis6092 3 жыл бұрын

@Catarina Vergueiro 🤦

@smerdopsis6092 3 жыл бұрын

@Catarina Vergueiro haha a beet grows in the ground as a root

@smerdopsis6092 3 жыл бұрын

@Catarina Vergueiro chickpeas and garbanzo beans are also the same thing

@jesusishisname344 2 жыл бұрын

Thank You ignore rude people. We all know about autocorrect!! But hey! People are just rude.

@Macsylvester84 2 жыл бұрын

Thanks!

@Samus419 Жыл бұрын

Love your personality! Upbeat smiles without being cheesy and your voice sounds natural and interesting. 😁 (I've been watching a bunch of related videos and you presented it best. Others sounded like they were reading, were under-enthused, or like they were selling something. 🤷‍♀️)

@arlenegojocco7518 2 жыл бұрын

Excellent video! Clear points on what is and what is not! Extremely important info to learn which no one should miss!

@igorkrejzek8814 2 жыл бұрын

Thanks for a video, but you should also say, that the most unique and very important prebiotics are mushroooms like shitake, lions mane, porcini, oyster mushroom and many more... also wild vegetable like chicory root, burdock, dandelion and others works perfect.. cheers from Prague..)

@jackanddan 5 жыл бұрын

Awesome job Doc....we will share for sure.👍 🌱💪

@zelmiracholevova184 2 жыл бұрын

Excellent fiber for regularity are sesame seeds + flax seeds.

@sundrghealth780 11 ай бұрын

Fantastic video! Clear distinctions between what is and is not! This is really vital information that no one should overlook!

@kellysmith7357 3 жыл бұрын

I love birds. and your videos! very informative, concise, nice visuals and editing. Im trying to learn as much as I can about nutrition because I realized Ive never put much thought into what I put into my body.

@OswaldDigestiveClinic 3 жыл бұрын

That's great that you're learning! Did you know that the food you eat can change your gut microbiome in just 2 days?

@zipsteri 2 жыл бұрын

The magic rule is the less you eat, the better you feel. Of course! You have to know what to eat. Pickled vegetables, raw sauerkraut, amla, nutritional yeast, pea protein, lots of beans and legumes, and fibre of all sorts. etc. etc. Once a week, fast for 16 hours and drink a glass of warm water with 1/2 tsp. of amla powder in it to break the fast. Good luck.

@user-yz8zu6lx3m Жыл бұрын

Thank you Doctor Laura for this terrific video describing prebiotics. Do you have a video explaining the different prebiotic supplements? As a Registered Dietitian/Nutritionist, I love information on supplements. Thank you!

@OswaldDigestiveClinic 3 жыл бұрын

Thanks for sharing! We love talking about how you can change your gut microbiome in just 2 days by changing what you eat!

@BhanuSharma-ue1ev 3 жыл бұрын

really helpful and heaps of information. Thank ya!

@melmo5218 2 жыл бұрын

One of the most common misquotes. It's actually "Survival of the best adapted".

@mikemcgrath6150 3 жыл бұрын

Very good info. Thoughts on potato starch? Started about a month ago w noticeable benefit. Referring to my immune issues.

@abhaadhikari809 2 жыл бұрын

What a great thing I learnt today about probiotics and prebiotics very useful!

@saracurio1424 3 жыл бұрын

very good video! much more informative than most youtube videos

@OswaldDigestiveClinic 3 жыл бұрын

If you liked this, you may also want to know some mistakes people may make in trying to fix gut health! They include: adding a probiotic to help with excessive gas and bloating (that's just one piece of the puzzle), eliminating a food for 4 days and expecting it solve the issue (will take at least 2 weeks), and not thinking about root causes!

@JHALAKLIFESTYLEJYOTISH 4 жыл бұрын

Good Dr comprehensive and clearly explained. Be blessed, keep it up 🌺🌺🌺

@OswaldDigestiveClinic 3 жыл бұрын

If you like this video having to do with the gut, you may also want to know the common mistakes that people can make when trying to fix gut health! Examples are: adding a probiotic to help with excessive gas and bloating (that's just one piece of the puzzle), eliminating a food for 4 days and expecting it solve the issue (will take at least 2 weeks), and not thinking about root causes!

@berryvwjnr6481 3 жыл бұрын

Brilliant channel, subscribed, thanks,!

@tasal7798 Жыл бұрын

Great video, great presenter, great information. Wow I love this video

@raphaeloliveira4987 3 ай бұрын

Advising people who has IBS to NOT take prebiotics, is a mistake. Those are the people who I think need it the most. Eating beans (black and red kidney has GOS prebiotic) along with onions and garlic (FOS prebiotic), daily, cured my IBS-D that I suffered from for decades. Now my digestion is working great like a machine

@garynapolitano1270 Жыл бұрын

Your video is THE BEST! (it doesn’t hurt that you’re eye friendly too)

@iefarrington5473 2 жыл бұрын

How well presented. Good information too . Thank you. Valérie.

@gladysesquivel1195 Жыл бұрын

Thanks so much for this video. The best so far👍 I understand now the difference of pre- and pro biotics🥰😍 This is very important video for me😊

@AnneAndersonFoxiepaws 3 жыл бұрын

Thanks...that was pretty encouraging because I eat a lot of this already. I did the dietary survey on the Zoe Covid App and your explaination shows me why my diet was rated as rrasonably good. I do still have problems and have cut out dairy and bread just over a week ago and I have been trying to keep my diet as diverse as possible even cutting out gluten and dairy. You got a subscriber

@johngoard8272 2 жыл бұрын

Yes I eat as many prebiotics as I can access as some are not always available and therein lies a problem as I cannot do my own shopping and as good as they are my friends do have a job finding what I need. Thanks for a great video.

@bidarvandi 4 жыл бұрын

some foodamp which couse ibs like apple also apple has pectin which helped grow good bacteria probiotic.one apple a day ..... so should we eat apple or step by step get use to it.

@peaceofpiety 3 ай бұрын

Thank you for the info and upbeat delivery 😊

@13hairlong 3 жыл бұрын

Thank you. Finally someone with practical information.

@edwardfarmer4230 3 жыл бұрын

Thank you,;very motivating. Great channel

@roberttorrie2651 Жыл бұрын

VERY HELPFUL I WILL WATCH OVER & OVER

@melinasasha120 3 жыл бұрын

Fantastic video, thank you. Everything so very well explained, I learned so much !

@OswaldDigestiveClinic 3 жыл бұрын

If you enjoyed this video, you may also be interested in knowing the indicators of a healthy gut! They include: colon transit time of 12-24 hours, type 4 stool on the bristol stool chart, not having diarrhea or constipation, having 1-3 bowel movements per day, and light-dark brown colored stools!

@michaelt2974 Жыл бұрын

Great video. But what about people on carnivore diet. They don’t eat veggies and they evidently have a diverse micro biome. They would say fiber and plant based prebiotics are totally unnecessary. What nourishes their gut bacteria ?

@kemme7255 3 жыл бұрын

Such great information. There are numerous companies selling Healthy Gut supplements now in trend. Would try it. thanks for the info

@enginyldrm7639 2 жыл бұрын

Great video. Thank you

@zoilaabejo3375 2 жыл бұрын

Thanks for your informative video, nice.

@Someth1ngLight 3 жыл бұрын

Good stuff!

@shotinmyheart 4 жыл бұрын

Love it!

@SuperlativeCG 2 жыл бұрын

In medieval times the first fruit/vegetable of the season had to be amazing after one entire winter without any fresh produce.

@meanwhile4308 3 жыл бұрын

Excellent!!!💖

@sharlenepage1572 Жыл бұрын

Hmmm, I wonder why we didn't use to have all these intestinal issues 🤔?

@yanramona1638 4 жыл бұрын

Great Video

@JudaBuddha 22 күн бұрын

Cute and helpful graphics 😃🥰

@seemayasmeen2871 3 жыл бұрын

Gastric problem will cure forever mam please reply me

@Abstractpossom 4 ай бұрын

Thank you

@bsilano 2 жыл бұрын

Thank you so much!

@amummit 4 жыл бұрын

Well said doc.👍👍👍

@godofallgodswithnoothernam920 Жыл бұрын

Gaur gum (conjac) fibre proven to reduce weight kn pubmed metaanalysis..... does this fibre alter the flora to assist weight loss like bifidium bacterioddtes balance.....

@marvin95 6 ай бұрын

This presentation was so cute that I even don't mind about poop icons showing left and right 😂😂😂

@noraluzcalugas2731 Жыл бұрын

ACV, Apple Cider Vinegar with the Mother, Organic Health Food Store, is A Prebiotic

@godofallgodswithnoothernam920 Жыл бұрын

Thank u beautiful video

@saurabhkumar3447 4 жыл бұрын

Does raw SUGARCANE plant eating and it's juice can be good for prebiotics??

@zelmiracholevova184 2 жыл бұрын

GMO.

@lisaapetrie6339 3 жыл бұрын

What can you tell us about butyrate acid that fuels the colon?

@Nourishable 3 жыл бұрын

Butyrate is one of the preferred fuel sources for intestinal cells. I know we frequently don't think about this, but intestinal cells are very active! They're constantly dividing to replace old cells that get sloughed off, and they require lots of energy in order to run the transporters (aka machinery) that enables us to absorb nutrients.

@marshak6459 2 жыл бұрын

Yes salads are hard on ibs. I prefer cooked veggies

@Inio-ej4wi 4 жыл бұрын

Good Dr

@sundharfinny8841 3 жыл бұрын

@ Nourishable 3:43 is there anyway to get back the dead good bacteria by eating good fibre?

@Nourishable 3 жыл бұрын

@sundharfinny yes! The gut microbiome is quite responsive. In this other video kzfaq.info/get/bejne/p6liocuh06zJfXU.html I did I talk about some studies showing how quickly the gut microbiota changed after a few days on a plant based diet (lots of different kinds of fiber) versus an animal based diet (no fiber). The best evidence indicates aiming for 30g of fiber per day from many different kinds of whole food plants.

@sundharfinny8841 3 жыл бұрын

@@Nourishable i watched the video.. do you think lack of good microbiome is what causes IBD? i am suffering from chrons colitis, can fibre from veggies help cure chrons?

@issamal-samra7240 3 жыл бұрын

Hi what about if I have gasses when I eat chikpea , legume,lintle....lettuce also friut So what shall I do when I eat those food to avoid having gasses Thx alot

@anieee96 3 жыл бұрын

You can try dimethicone, it’s available in pharmacies. It helps gas move through the system by increasing surface area of gas bubbles.

@BeeYoo 3 жыл бұрын

Add small portions of them too your diet at a time. Slowly work them in so your body can learn to adjust :)

@littlevoice_11 5 жыл бұрын

Anorher reason why antibiotics can be so damaging

@pacvaliaveed326 Жыл бұрын

Good presentation. Other than some published knowledge..what is the Data based on. Localised R&D results (based on self fulfilling research methodology & sample base) gives results, but in the absence of ratification based on any universally acceptable merits, it is all 'just results'.. One has to stay vigilant to be free from the urge to follow any of these 'authentic' looking suggestions.(.is what my life journey to fitness taught me!)

@alec1113 Ай бұрын

Inulin from Chicory isn't the best. the best form is from Jerusalem artichokes also known as sunchoke ( root vegetable) . Not to be confused with globe artichokes .

@heatherprime577 5 жыл бұрын

Thanks Dr. Lara! I’m thinking about changing my diet to help my autoimmune arthritis. It doesn’t seem like there is a lot of evidence for treating autoimmune disorders with diet.... though I have seen some minimal evidence for Mediterranean/plant-based diets. Thoughts?

@lydiaislying4831 4 жыл бұрын

Hi check out Gut Check With Dr. Will Bulsiewicz - Switch4Good Podcast Ep 74 for more information.

@purityandplants 2 жыл бұрын

Also check out Dr. Brooke Goldner

@kingenglish8464 3 ай бұрын

Awesome

@NoMoeMistaNiceGuy 3 жыл бұрын

I heard tomatoes have lectins, which is horrible for you.

@LabRat6619 3 жыл бұрын

I love fresh whole foods as that's all we could afford when I was young. I stopped eating healthily when I began making money as an adult.

@BatGear. 3 жыл бұрын

Now the healthy food is more expensive. The turns have tabled.

@fatemaboishakhi9797 3 жыл бұрын

Thank you mam

@happyandhealthy888 Жыл бұрын

we must trust our food industry

@were2man Жыл бұрын

jicama have loads of inulin.

@ooAwAypinkoo 3 жыл бұрын

if I just take only prebiotics (without probiotics) is that enough?

@techturfy4106 3 жыл бұрын

No ,probiotics are also important . Taking probiotics on empty stomach beneficial and prebiotics with lunch or dinner

@p1dru2art 3 жыл бұрын

prebiotics feed the probiotics,,, I believe what I'm learning is that we need to replenish the probiotics as well as keep them feed

@mahermajid4027 2 жыл бұрын

I love u doctor great vedio

@TranquilSoulsMeditation03 7 ай бұрын

informative video

@tullymahin 2 жыл бұрын

They have prebiotics , probiotics, antibiotics, do they have postbiotics?

@NoMoeMistaNiceGuy 3 жыл бұрын

Future of fast foods. Places like McDonald's will have the infrastructure in place to serve healthy cost effective meals.

@mathewthecrow 3 жыл бұрын

You really didnt think this one through

@NoMoeMistaNiceGuy 3 жыл бұрын

@@mathewthecrow unfortunately for you, your brain cells are migrating south.... to your toe nails. you've been clipping away at them, your cells that is, for decades. if you had an ounce left of any intelligence, you'd know perfectly well what I'm talking about.

@hampshire2821 2 жыл бұрын

@@NoMoeMistaNiceGuy This only makes sense if people cared, which most don’t. I would rather get my costumers addicted to shitty food so they keep coming back (from an economic perspective).

@brock013 3 жыл бұрын

I had been eating cooked and cooled overnight rice also called fermented rice (Resistant starch) with it's water .I have leaky gut and now after 30 days after eating it my sibo IBS and acid reflux have flared up

@_Brutal_ 3 жыл бұрын

Ditch those foods. Go carnivore

@brock013 3 жыл бұрын

@@_Brutal_ no I'm from India doing that is impossible and carnivore diet reduces gut diversity eventually problem returns when u eat carbs

@_Brutal_ 3 жыл бұрын

@@brock013 Why is it impossible in india? Grains is peasant food. Fiber kills gut diversity. You have the digestive tract of a carnivore, therefore, you should eat like one.

@brock013 3 жыл бұрын

@@_Brutal_ Bro fiber feeds the bacteria you cannot tolerate because you have more gram negative bacteria also know as gut dysbiosis. It takes a while until your gut reaches symbiosis and in this video they tell to avoid fiber if you have sibo you don't have to!! Because sibo is accumulation of bad bacteria ( gram negative bacteria) in small intestine infact you need fiber to eliminate them . Moreover u need fiber to produce short chain fatty acids like proponate, butyrate and acetate which are essential for colon cells !!!!

@brock013 3 жыл бұрын

@@_Brutal_ more than 2 billion of people eat grains not all are peasant

@truthchanel3105 3 жыл бұрын

I've noticed that the videos like this one that don't get a lot of traction is because they talk for a half an hour about things that have no importance just get to what foods are prebiotics that's all

@mariocasador3485 2 жыл бұрын

Thanks 👍💖❤️💕💕😍

@tranz4mdone 4 жыл бұрын

brilliant video. thanks for sharing.

@mikemcgrath6150 3 жыл бұрын

Is all fiber in food prebiotic? Meaning if there are 4 grams of fiber in an apple then ur getting 4 grams of prebiotic fiber?

@Nourishable 3 жыл бұрын

Not all fiber is prebiotic. In order to be considered a prebiotic, the specific type of fiber needs to promote the growth of specific beneficial microbes. Some kinds of fiber may promote the growth of neutral or bad microbes as well as beneficial. When thinking about this in terms of eating real food, don't get too lost in the weeds of trying to only eat prebiotic fibers, instead focus on getting a diversity of fiber types from eating a diversity of plant foods - fruits, veggies, whole grains, beans.

@Chi9ja 3 жыл бұрын

@@Nourishable I just started saving Chia seeds to my oats. Are they considered good prebiotic?

@spider3907 4 жыл бұрын

I have been taking antibiotics for a long time and now my toilet is not clean 3 months I face this problem what can I do now

@bigboii1150 3 жыл бұрын

Take pre and probiotics

@anieee96 3 жыл бұрын

Fermented foods and/or lactobacilli spp. supplement and a diet high in a mix of soluble and insoluble fiber. Also see your doc if you’re having diarrhoea after antibiotic use, to rule out a clostridium difficle infection.

@Ria-xv7te 2 жыл бұрын

Try bone broth

@sntsk 4 жыл бұрын

FOS: Asparagus, garlic, onions, beets, bananas, tomatoes, wheat, barley and rye GOS: Legumes like chickpeas and lentils Others: Berries and turmeric You're welcome

@shauncusack2632 4 жыл бұрын

Thanks 🙏

@sntsk 4 жыл бұрын

@The Keffar, corrected!

@zkhan9936 3 жыл бұрын

all of those foods are gong to be loaded with glyphosate and lectures so that's a great way to damage the gut lining even further!!

@jaynesimon4914 Жыл бұрын

@@zkhan9936 yes! The amount of pesticides and GEO ENGINEERED FOODS IN our food supply is GENOCIDAL!

@donrad 2 жыл бұрын

A person can tell when they get it right. No toilet paper is needed. I know from experience over 70 years of trial and error.. It can't be learned from books or videos. Logic and the study of evolution helped me zero in. Unwashed veggies (mostly greens) from my back yard garden, and beans are my staples. Fermented foods are preferred to cooked. It is important to understand that the foods that promote optimal reproduction are NOT the foods that promote optimal health and longevity. Eat high protein and high carb diet to make lots of babies, eat high fat and high veggie diet to be slim and healthy. What worked a million years ago when food was scarce and we didn't have tools, kills us in the modern world of overabundance, machinery, and corporate profit motivators.

@teresabarrett4706 2 жыл бұрын

@GlennMarshallnz 2 жыл бұрын

Plus oats. 😃

@loganwolv3393 2 жыл бұрын

Well wierdly enough sometimes fiber can cause constipation, and a fiber free diet such as carnivore works well so while i'm sure a diverse microbiome is good, it just seems that not quite everyone needs it. Also why is there no mention of kefir and sauerkraut? Especially sauerkraut wich is very very rich in Vitamin C

@JHALAKLIFESTYLEJYOTISH 4 жыл бұрын

We need to have sufficient prebiotic for microbiome ( 100, trillion) in our gut !!

@xasannini2804 4 жыл бұрын

Good work Thanks

@exposu 4 жыл бұрын

I found that fascinating that not all fibre is created equal, that is there is fibre that only good bacteria eat, prebiotics, and then fibre that both the good and bad bacteria eat and what we want to eat is fibre only good bacteria eat. So are you saying that fibre from fruit vegetables, whole grains, beans, nuts and seeds is prebiotic, that is only good bacteria eat this fibre. Are you saying that bad bacteria don't feed off fruits, vegetables, and legumes? So what fibre/foods is not considered prebiotic, in other words what foods contain fibre that the bad bacteria can eat and hence foods we should avoid? Love to know the answer to this question because these foods seem to be the ones I should avoid.

@SedonaHealthCoach 3 жыл бұрын

Bad bacteria like processed food, junk food, with lots of sugar and starch.

@leopoldogerardogrecoramire5560 2 жыл бұрын

Dra Lara un saludo

@exlonlimted Жыл бұрын

wow

@totosp241 3 жыл бұрын

جميل جدا أختي

@darkbloodgt6577 2 жыл бұрын

Some stuff I can't eat because of gerd this shit getting on my nerves

@gillwil Жыл бұрын

Listings at 4:10

@p1dru2art 3 жыл бұрын

So the inflammatory Information was all true it was just that she used the wrong Acronym,IBS

@zelmiracholevova184 2 жыл бұрын

If you do educational video, be prepared.

@RobbeyT1 2 жыл бұрын

Recently discovered that legumes and grains like wheat increases glucose (sugars in the form of carbohydrates) in the body. In order to regulate the amount of sugar in the blood, Insulin is produced by the pancreas to keep glucose levels within normal range . However, the amount of insulin has to rise in response to a rise in the amount of all sugars as carbohydrates entering the blood stream. so although a blood test shows that your blood sugars are normal even though you're consuming heavy Carbs, it's actually insulin that doing this for you. So then, you have a normal glucose level in the blood, yet the insulin is rising higher and higher over the years as you consume these things. Over the years you keep getting health check ups by your doctor and everything appears normal, you go home happy. However, hidden behind the scenes your Insulin is rising higher and higher... until one day, suddenly, you have a health check-up and your doctor says you're now pre-diabetic or full-on type 2 diabetic! This IS because the pancreas cannot sustain the amount of glucose you've been consuming. Grains, rice, potatoes, other starchy foods that grow under ground and high sugar fruits such as banana are very inflammatory and over time makes you unhealthy and lead to diabetes. These are the carbohydrates to avoid for optimal health.

@treeladder5338 2 жыл бұрын

Excessive carbs can be bad. You can still have them in moderation like everything else