Best Dietary Changes You Can Make To Boost Gut Health

Best Dietary Changes You Can Make To Boost Gut Health



New Zealand Naturopath Eric Bakker, thanks
for coming back. You might find this video a bit dark because,
well, what is it today? 22nd, 23rd of June, 24th, which is really
our winter equinox. We're probably really on our shortest day
here in New Zealand. You people here in the Northern Hemisphere
will be probably on one of your longest days, summertime. If the video's a bit dark, these series of
next videos, please bear with me because it is winter here. Right. Questions, questions, questions, we get so
many questions. Here's a pretty cool question I get asked
regularly by people, by subscribers on YouTube, what are the best dietary changes you can
make to boost gut health? Let's talk about that now. I've made so many videos about gut health,
but this is going to be an interesting one because we're going to talk a little bit about
primitive-type people compared to modern people, people living in Western society. I'm going to explain a few different concepts. What, right now, could you do to really improve
your digestive health, right? I've written a few bullet points down as usual,
and I'm going to talk about those. I think probably the most important thing
you can do by far when it comes to your diet change is to include more fiber in your diet. Now, we're not talking fermented or cultured
foods. We're not talking kefir or yogurt or probiotics. We're talking actually green food which is
high in fiber. This really creates the best, I think, in
my opinion, the diversity that you're looking for in the microbiome. If you look at different tribes around the
world, and particularly the fiber intake, there is enough research now that shows, for
example, that people who eat huge amounts of fiber… If we look at cultures here and, let's just
say, pick Africa, look at a country like Tanzania, but the same thing could apply for many other
countries where we still have many indigenous peoples living. I was just reading a very interesting article
about the Hadza people. That's H-A-D-Z-A, Hadza people of Tanzania. Now, their fiber content is between 100 to
150 grams plus per day whereas the average person in New York City is probably going
to eat 10 to 15 grams of fiber per day. Now, if you compare the cancer and diabetes,
heart disease, high cholesterol, if you compare these rates of New York people compared to
people in Tanzania who are living indigenous lifestyle, they're basically miles apart. High fiber diets have been linked with a very
big reduction in many diseases of the Western civilization. My opinion, from where I'm sitting, the number
one thing you can do right now to really help to boost your health, your gut health and,
also, to stave off incidents of chronic Western diseases of civilization is to eat more fiber
in your diet. 40 grams we should be eating, 30, 40 grams
on average. If you're eating very small fiber, you're
going to have a much higher likelihood of smaller stools, more constipation, more difficulty
passing motions. Bulking up the stool is extremely important. The fiber helps to build the microbiome, that
biodiversity. All right? The Hadza people, it's estimated, eat between
four to 600 different species of animal and plant in one year. The average, again, a person who lives on
the East or West Coast of the US is likely to eat maybe 40, 50, 60 species of plants,
animals in one year. Their diversity is much more narrow, so that's
the second point is increase the amount of species of animals and plants you're eating. Eat more vegetables, eat more fruit, eat different
types of animals if you're that way inclined to eat animals. If you're vegan, of course, I understand that. The point I'm making is increase the scope,
look at different types of vegetables and fruits you can really put into your diet. The fiber is everything. Okay? It's really, really important to have that
high fiber in there. Remember, I've mentioned this before in videos,
small stools, big hospitals. Big stools, small hospitals. Okay, I'll let you do the thinking for that
one. Second or third point, nutrient dense food,
okay? You really want to have deep green if you
can, broccoli is really good for that reason, but anything from the brassica family, like
kale for example, but green beans, spinach, there are so many beautiful, deep green, leafy
kinds of vegetables that you can eat which have a high fiber content and very good nutrient
dense content. These are the foods that we need to be eating. These are the foods that are powerful. They build our health. You're not going to find a lot of fiber in
a packet of fries and a can of Coca-Cola, but those are the sort of foods that are rammed
down our throats. If we get onto TV or little bit of social
media, we're getting all this junk pushed onto us. You think people in Tanzania have got any
time to eat a burger and fries? Likely not. Stick with regular meals if you can. I find it much more beneficial for the gut
to have regular meals, breakfast, lunch and dinner, instead of hit and miss kind of affair,
"Well, I'll let lunch slide. I'll eat lunch at 4:00 p.m, and I'll have
dinner at 2:00 a.m." You can't live like that. Okay? It's not really a healthy thing to do. Now, you don't have to be like Rain Man, Dustin
Hoffman, and look at your clock and say, "It's 8:30 a.m, I will be eating my… Well, hang on, it's 8:32. I'm two minutes late." I'm not talking about that. I'm talking about regular meals three times
per day. In saying that, some people are not really
that big on breakfast. That's okay, maybe eat a little bit later
but try not to snack continually throughout the day. 10, 15 small meals, it's not great for the
digestive health. You need to have space between meals for the
passage of food and stool to work through the GI tract. You can't just keep pummeling the gut with
snacks all day long, not a great idea. Eat what's in season, another good point. Not really good idea to eat tropical fruits
in the middle of wintertime. Try and eat stuff that's grown in your area
at that time of year. More likelihood it's going to be more nutrient
dense, and it's going to give you what you need for that particular time of year as well. Makes more sense. What's the next one? Chew. I've spoken about this many times on videos,
chewing equals better pooing. People who chew better, they poo better. Remember to chew your food. That's why I'm not a fan of really having
people watching Netflix or some type of movie on TV or on their mobile phone, sitting there
eating meals while they're on their phone, you can't engage the brain. You can't engage the autonomic nervous system
properly in what you're doing, task at hand, if you're trying to watch some sort of murder
and you're eating steamed broccoli at the same time. Not a great idea, is it? Probably better off to not watch this murder
kind of stuff at all in my opinion. I don't really get into that kind of stuff. Right. Last point, it's not as important to eat fermented
and cultured food as it is to eat fiber food. Let me repeat that, it's not as important
to eat yogurt and kefir and sauerkraut as it actually is to eat proper vegetables and
fruits. Many people will say, "You're wrong Dr. Bakker,"
but I'm not wrong. Fresh vegetables and fruits trump fermented
and cultured foods any day in my opinion. The cultured and fermented foods are the icing
on the cake to be consumed as your gut improves or is healthy, but you're not going to turn
a sick gut around with cultured and fermented foods. In fact, it usually aggravates the hell out
of most people I know. Stick with basic stuff, it always works. Let me just repeat, high fiber diets, that's
the key thing about this video. Okay? Jack your fiber content of your diet up, watch
the bowels really improve, but do this slowly over time. You're not going to go from 40 grams of fiber
to 150 grams of fiber in a week, are you? Right? Not a good idea. Remember, take it nice and slowly and build
your fiber content up slowly over a period of several months. It's much better for your gut to do that,
because your bacteria will start to follow suit. You watch what happens, the bloating will
disappear slowly. The gas will go away. The stools will increase, and your health
will really take off. Thanks for tuning in.

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20 thoughts on “Best Dietary Changes You Can Make To Boost Gut Health

  1. Thank you sir I appreciate what you do. So as far as dressings for leafy green salads what do you suggest? As in what's best to avoid?

    Good health from Albuquerque, New Mexico, USA!

  2. I don't eat unless I'm hungry, sometimes just once a day. I like leafy greens, but if I eat stuff like corn, beets, and many other veggies and fruit, they don't get absorbed and end up still being half digested in the toilet. Plus people who eat a lot of fiber go to the toilet all day long. My husband who used to eat a lot of grains, fruits and veggies was constantly on the toilet and his stools were smelly. Disgusting. Now we eat more animal products, rich in nutrients and stick to only green veggies. No gas, no bloating, no smellies and long, bulkier, better stools.

  3. I feel good doing intermittent fasting – no breakfast, I start at 13:00 ja stop at 21-22:00.

    I feel better compared to eating every 3 hours 5to6 times per day like I used to.

    Thanks for this one – I will be adding more fibre 👍🏼

  4. Hi Dr. Bakker,

    I know that gut health has a lot to do with the nervous system. I was wondering how candida can impact ones nervous system and cause certain neuropathies.

  5. I would love to see a video of your garden and how you grow it. Back in 2015 or perhaps 2016, I did your nutrition suggestions to control my gut bacteria and it worked. I lost weight also. I was very satisfied with the result but I had another problem with iron. I have always has low iron levels since I was a little girl. Back then my mother used to take me to the doctor for very painful iron supplement shots. But I take iron supplements and they don't seem to work. I began to eat red meat after a hysterectomy a year ago, a lot of ice cream and about 4 bananas a day for about 6 months. Now I am over weight and with psoriasis again. I don't eat bananas, milk or ice cream anymore but I can't loose weight or get control of the candida. I would like to do your diet again but how do I make sure to keep my iron level high if i can't eat the red meat? Thanks for sharing. I love your videos.

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