Fiber vs Fermented Foods, which is healthier? | Dr. Christopher Gardner

Why do some people have difficulty digesting fiber-rich foods? Are fermented foods easier on the stomach? A recent trial compares fiber-rich to fermented foods. We go over the findings and discuss strategies to address fiber intolerance.
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Facebook: / drgilcarvalho
Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
References:
1- www.cell.com/cell/fulltext/S0...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Highlights
0:15 Fiber intolerance, a seminal study
4:06 The surprising effect of fermented foods
4:54 Fiber tolerant vs fiber intolerant
6:23 Strategies for gut health and fiber intolerance
7:22 Inflammation
8:44 How to (re)introduce fiber

[@Sobchak2]

Dr Carvalho, your channel is a rare gem, I wish everyone could appreciate the level of scientific content and the sheer quality of your guests.

[@NutritionMadeSimple]

thanks!!! we have amazing stuff lined up for 2023, as the channel gradually grows in size & reputation it´s getting a bit easier to get the big wigs to come on :)

[@Johnny-gm9wo]

​@@NutritionMadeSimple Dr., doesn't fermentedfood cause stomach cancer? What about all the sodium in fermented foods?

[@mountaingoattaichi]

Dr. Gardner is so exciting to listen to. He is like a kid in a candy store when he is discussing research.

[@virginiemazy7054]

Exactly ! You see that his passion is his fuel 🔥

[@Nicksonian]

Absolutely! Dr. Gardner is amazing…except you’d never catch him in a candy store. Lol

[@FleurPillager]

I wonder what a serving size of fermented food is.

[@HidingFromFate]

@@FleurPillager Sounds like a serving size is being defined here as a half a cup. Listen in at the 3:27 mark; a half a cup/50 calories, 6 (half-cup) servings = 300 calories, as he describes.

[@cycleoflife7331]

I think i met him at burning man- lol

[@alexwood1390]

Dr Gardner is that rare scientist who not only conducts first class research, not only communicates it very well, but also does so with an infectious enthusiasm. He's a gem

[@danerogers1178]

Yes, ramping up fiber slowly is the key. My wife recently overcame a 20 year gluten/wheat intolerance after reading Dr. Will Bulsiewicz's book, "Fiber Fueled". We gradually reintroduced wheat starting with less than a single wheat berry a day and slowly ramped up. When she would have a reaction, we would drop the "dose" back in half and begin again. There were maybe 3 pauses like that. After 2 months she has fully regained wheat in her diet. There was never anything wrong with the wheat/gluten, what was damaged was her gut microbiome which we successfully regrew with a slow, gradual process. And a comment on the study, the fermented foods are also fiber rich foods so that side of the split has both, not just beneficial bacteria.

[@Joseph1NJ]

Both of his books are great. The second, titled cookbook, actually had more information IMO, than the first. BTW, what you've described is the standard FODMAP reintroduction protocol.

[@danerogers1178]

@@Joseph1NJ Yes and the protocol worked great. And I also have the second book too!

[@Joseph1NJ]

@@danerogers1178 Good news, stay well.

[@alexwood1390]

If you look closely at the study the fermented food diet wasn't necessarily high in fibre. Theh provide a break down of what fermented foods each participant ate, and some opted for things like sauerkraut with lots of fiber, but others mostly went for kombucha or vegetable brine drinks

[@JohnMoseley]

Wow, that's fascinating. Had you tried introducing any fermented foods? If not, did the video make you think you might?

[@michaels2208]

Dietary practices are such a polarizing topic. People are so stuck on what works for them, even if temporary, that anything else is wrong. The hype for removing carbs make people looking for healthy ideas either going with it, or not changing anything. I appreciate that you seek out experts, with studies attached, to give us such great information. I still struggle to make the right decisions with food sometimes. But I trust the information here. Thank you.

[@JimJamJuicy]

This is the best nutrition channel I’ve found hands down. No bull crap no hype just balanced and objective. Thank you ser for efforts 👌

[@someguy2135]

Which is healthier? Fortunately, we don't have to choose only one of them.

[@parrotraiser6541]

Some people who try to become vegetarians suddenly, suffer from gas. It's almost certainly because their gut faunae are suddenly being confronted with food they are not able to digest. It takes time for the balance of bacteria to shift to those better suited to vegetables.

[@ismaelgonzalez2432]

Refreshing to see actual science in lieu of Chiropractor like Berg that think their Doctors (MD) hope your channel grows to New levels.... Awesome information. Thanks 👍

[@isabellezablocki7447]

Dr. Berg is a real quack but it is handsome and come up with a lot of click bait and "simple" remedies.

[@michelangelobuonarroti916]

Dr Berg rarely provides evidence for the many bold statements he makes. Much of what he says may be true, but I prefer to not just take his word for it.

[@rwh4114]

Chiropractors should have to use an asterik when the refer to themselves as doctors. Many people don't drill down and just assume MD or PhD.

[@UltraCyberstar]

@@rwh4114 And then again, you should never rely on information someone gave you just because the person has a title, an actual one or not that is. That's the thing with Gil. I don't trust him because he's wearing that MD title but because of how he logically presents things and his objective, scientific, fact-checking approach. That shows he knows what he's talking about, not the MD in his name.

[@larryc1616]

Dr Berg DC is no quack doctor unlike the quack "carnivore diet" Dr Ken Berry MD 💀

[@cunt4003]

THANK YOU for talking about fiber intolerance. My entire life I've had stomach problems (particularly with fiber) and all the doctors just told me to eat MORE fiber which made me sick and miserable. I eventually was driven to carnivore based diet which HELPED but never seemed balanced. Watching these videos gives me hope I might become normal again one day.

[@user-ys5me5ky8p]

I was told the same thing: to just eat much more fiber. For years I tried again and again. But eating more fiber felt like eating lava sometimes. Cooked food was better than raw but still very often created issues.

[@elephantintheroom5678]

What happened in your fibre intolerance? Is it just a stomach sticking out? That's what fibre does - it expands in water.

[@cunt4003]

@@elephantintheroom5678 it made me physically ill, shitting all day. unhealthy. now I eat mostly only meat, fruit, and honey and feel 90% better. will slowly add back in foods overtime 1 by 1.

[@BM1982.V2]

40g fibre is still pretty low when you look at a wfpb diet. We are usually getting 60-80g per day easily. Excited to learn about the study where both fibre and fermented foods are used together.

[@Battery-kf4vu]

It might be good to not go overboard with the oxalates though.

[@BM1982.V2]

@@Battery-kf4vu yeah, we don't see at much of the high oxalate foods, spinach, chard, rhubarb, beet greens... Usually stick to the lower oxalate greens and only occasionally eat the higher oxalate ones.

[@misterb.s.8745]

I'm not on any kind of strict diet, but I think both are really important. I split the difference and have a nice bowl of Greek yogurt with psyllium husk every day :)

[@rn5697]

Thank you Dr.Gil Carvalho M.D for all your videos. You are hard working and very dedicated to your teachings!

[@megavegan5791]

I’ve heard Huberman misrepresent this same study, despite the fact that he interviewed Dr. Sonnenburg on his podcast, who explained the results exactly as Dr. Gardner did here.

[@akgakg2426]

In what way? Legitimatelly interested in knowing as I dont want to go to this channel

[@eitant7]

The most important aspect of this video is that you turn scientists into an outward facing information outlet which otherwise never happens. And for that your work is highly commendable!

[@keithwilkinson5707]

Another great video Gil. As a migraine sufferer I am weary of fermented foods because of the histamine content. I would love to see a video about the relationship between food and migraine.

[@northerncoloradotransparen1454]

I used to get horrible migraines which improved as a vegan, then I went full on whole food plant based and never get a headache. Also has RLS for 30 years, on pills for years, now it is completely gone and i have taken no pills.

[@NimpanZ]

You read my mind Doc. I've been looking to improve my gut microbiome health 👍

[@quel3301]

I became vegan last year and I noticed I was having some gut/digestion issues. Maybe from an increase in fiber or maybe just from the change in my diet, but I ended up taking a symbiotic and it helped with my symptoms. This is just anecdotal but I think there could be something to both eating fermented foods and fiber. Can't wait to see more research on this!

[@JD-tn5tb]

Something that I notice Dr's never bring up is when you increase your fiber, you have to make sure you drink plenty of fluids also. Not sure if it has to be water but in my opinion, you can get even more plugged up if you eat tons of brocolli but don't drink enough fluids. I don't understand why Dr's never tell us this. Maybe they think it's common sense but I think some Dr's don't even know. It's so aggravating to think that increased fiber could be helping someone but they have a negative experience because they just don't drink enough water.

[@denise13244]

Thank you for having these great conversations. It’s amazing how much we don’t know about the microbiome and what we’re just learning now. I have been vegan for over a year and I get a lot of bloating. I’ve talked to doctors but they don’t know how to help me because they’re unfamiliar with the plant based diet. I’m so grateful for this easy accessible information. I’ve watched several of your videos to help me with my bloating and it’s nice to have evidence based things to try. Thanks for all that you do.

[@davidsheriff9274]

I have recently become vegan, and I had a lot of problems with bloating and acid reflux. I did kind of an elimination test. The problem was that I was eating too much vegetables. I thought since they are so healthy, I should just eat tons of them, I was wrong. I have cut back on the broccoli, I do much better with cauliflower, and tomatoes were responsible for the heartburn so I only eat half of one in my salad instead of the whole one, and I had a bad problem with beans, so I switched to lentils and chickpeas, and I used to drink a giant glass of water after dinner, but now I just have a few sips and all that helped me a lot. And I also don't eat too much at one meal, that will mess you up, I eat five or six small meals throughout the day. That's some of the things that helped me. Good luck.x

[@----m----]

I'm also a wfpb vegan and have the same issues (in fact mine are getting worse as I'm doing a bunch of fasting). There's a nutritionist called Goji man (he's here on youtube) who helps people heal from all the various gut dysbiosis one can suffer from - the full spectrum. I think he's legit and am going to be doing the tests that he prescribes on his website and following up with him. May be worth a shot for you too. And no, this is not some dodgy shill. Just a person with a dodgy gut who's trying to help another vegan with a dodgy gut. Stay well friend.

[@gecko1322]

I'm dreaming of a world where we can discuss and appreciate scientific papers with the enthuiasm and lightheartedness displayed in this video. Have it replace all the confusing 2-cent blogs.What a great example. Keep it coming Dr. Carvalho. We've only seen the tip of the iceberg of how personalized nutrition affects the gut microbiota.

[@chrisbowles5135]

Thanks Dr Gil, this makes sense, I recently changed my keto diet to Mediterranean after watching another vid from Dr Gardner. I suspected that my GI problems were due to the lack of diversity in my food. So I started including fruit, Greek yogurt, and apple cider vinegar/ olive oil for salad dressing cut down on having nearly 1 to 2 whole avocados a day. Still in the process but great improvement in GI problems and probably a money saved from seeing a GI specialist.

[@juliedinnerstein8986]

This was such an interesting conversation. I wish it had gone on much longer. I am always curious about the impact of salt in fermented foods and wish you’d had time to address how that fits into the mix of impacts of fermented foods.

[@Nobody-Nowhere]

Thats true, 6 servings a day of fermented foods would add quite a lot of salt to your diet.

[@k.h.6991]

For people with low gut diversity, the trade off might be worth it, at least for a while. Get your gut diversity up, then bring the amount of fermented vegetables down to more normal levels. Or just do less at home, at least if you have high blood pressure.

[@user-sf7fm1bi1p]

Kombucha is a good option for this, I don't think it has salt to my knowledge.

[@Ermude10]

@@Nobody-Nowhere How much is a serving actually? As someone from Europe, counting "servings" just makes absolutely no sense to me as it's entirely arbitrary...

[@Nobody-Nowhere]

@@Ermude10 I have no clue, but it sounds like a lot. I think he said its 350calories worth. Thats a lot of fermented vegetables, as they have pretty much no calories.

[@boriszolah3770]

Have to give it to you doc, you are up there with Rhonda Patrick and the other great ones. Crazy good content, keep up the good work, people are watching, they do remember and the impact you make on our lives is incredible! Thank you very much.

[@stx7389]

Lool Rhonda the red meat promoter 😭😂

[@boriszolah3770]

@@stx7389 what a wholesome mature reply lol

[@stx7389]

@@boriszolah3770 You deny that?

[@atasel]

Love it. Keep it up Gil and would love to have more videos with Dr Gardner as well.

[@NoLimitsNatty]

Excellent information. Thank you.

[@MDrams22]

I really appreciate you and your channel for the dedication to providing accessible information and education on health and nutrition

[@francoistourigny3006]

Fabulous interview thank you😊

[@johnny7808]

Fantastic topic, thanks.

[@JohnSmith-ld2mc]

I hope there is a follow up on this video when new information come out. Inflammation seems to be incredibly vague term that is hard to wrap my head around.

[@sophiekarnak3936]

Really helpful and informative video, as always - I really appreciate all the work you put into these, Gil! I'd love to see another video specifically on the best fermented foods for gut health.

[@Skymannot6939]

Thank you for today’s topic, as I’m getting older (above sixty) constipation, inflammation in the joints especially in the knees and the wrists were becoming a problem but after many trial and error with diet, the combination of fibre and fermented foods, I’ve been able to eliminate bathroom issue and also swelling but I still feel pain in my wrists every once in a while. Grateful to you good Doctors Thanks again.

[@brazilian-lady9175]

Great information. Thank you for sharing We need to share.

[@thomaspinches9518]

I Love Dr Gardener! I like what he's saying, and I like listening to him say it.

[@vyzivasnikol]

Thank you for another amazing video, absolutely love it. Thank you ❤

[@pedrobarros2000]

I know so many people with digestive issues!!! I'm so grateful for this videos, thank you so much Dr. Gill!! Muito obrigado 😊😊😊

[@sittingfrogleg]

Great content!

[@Nicksonian]

Such an Ah-Ha moment. It seems to make perfect sense that fiber plus fermented is the holy grail of gut health. More study is great, but I can’t see how this could be shown not to be the case. Interesting to find out how much inflammation can be lowered over time eating both. Thanks to Dr. Gardner for his enthusiasm and expertise, and Dr. Carvalho for his always enlightening and balanced videos.

[@ricodelta1]

Love fermented foods. It played a major role in fixing my leaky gut issue.

[@gajxo]

This channel has the best nutritional content on youtube - at least from may 3 years of looking around. I know it's been said here many times, but thanks for that.

[@linusbockenhoff60]

You can really hear the passion speaking out of him

[@chasingshangrila]

This channel should have millions of subscribers. ❤

[@ln3812]

Wow, super interesting. Thanks alot!

[@andreasrylander]

Love your work and videos. Thank you for making the world a bit better. :)

[@k.h.6991]

I do think balance is important here, as usual. I come across many people who seem to think that all they have to do to get a healthy microbiome, is to eat some yoghurt or drink some vinegar daily. Scientists are clear: long term it's about fiber, with perhaps some fermented vegetables thrown in. But ordinary people have simplified it in a way that totally warps the central idea.

[@MorrisLess]

I didn't hear Dr. Carvalho describe any benefits to increasing fiber. Some of the fiber enhanced subjects were able to "tolerate" the increase, others were harmed by it. The fermented food subjects, on the other hand, had reduced inflammatory markers. Sauerkraut and kimchee, of course, have some fiber, so that may be a confounder. But fiber (contrary to popular belief) can be quite constipating (I would love to see how bowel motility was affected in this study).

[@yangtse55]

Apparently in rural Uganda, fibre can be nearer 100g a day

[@mediocremusiciandiaries]

This was helpful! I’m doing an animal based foods diet for elimination right now, and this gave me hope to help the dysbiosis and Crohn’s disease. I don’t want to never be able to eat vegetables again, partly for safety that I don’t get wrecked whenever there is nothing else to eat, but also for quality of life (I love Korean and Japanese fermented veggie dishes) I don’t think plant-based is good for humans as we are omnivorous and our stomachs are made to digest and absorb nutrients from meat better than plants, BUT I am hoping to reintroduce fermented plants and dairy in a few months because their nutrients are more bioavailable and they’re YUMMY. Eventually fresh sprouted sourdough will make its way back 😊 It could be my Northern European ancestry that makes me body do well on a heavy ruminant meat and dairy diet but I know that some people live long healthy lives as vegetarians. I think those particularly blessed with diverse and resilient micro biomes can sort of eat any while foods diet and do okay…lucky bastards 😂

[@k41418]

@bethanystanley8529 have you had any luck with reintroduction? I went carnivore to heal my gut but it made certain things worse as my digestion was so poor but now I'm back to bloated and constipated from adding foods back in and too many to quickly

[@danwei999]

Thanks for making this video. I recently decided to increase the amount of fiber in my diet. This was valuable insight to consider.

[@debbienorman3402]

Excited to watch after work today. Hope the answer is BOTH. Trying to increase fiber to help ldl cholesterol levels and fermented foods for gut health.

[@dani_reviews]

Such a Great Scientific Channel . Amazing . Just Seeing your have make me forgotten My IBS. I Will be free from it very Soon InshAllah

[@user-ys5me5ky8p]

It's all very interesting. My gut, my nerves and I have been at war always and more knowledge about anything helpful is much appreciated. When I tried the slow approach in regards to fibers it didn't work. And even though I've tried to increase my intake of fermented food a great deal over the years, going slow or fast, it's been very difficult increasing my intake mostly. But when I finally got help for my chronic pain with medication that is gentle something happened. So now I can both eat some raw vegetables and fruit, have cooked oatmeal, sourdough whole grain bread and so on daily. It's so good to finally be able to eat more balanced and not rely so much on animal products for energy. I think I'm at maybe at 2 servings of fermented food like yoghurt and sourdough bread at most at the moment. Daily. That's huge compared to what it was like years ago. Hopefully this research will spark interest in even more research - we want to learn everything there is to learn.

[@phwshopping1426]

Suggestions for people with histamine intolerance and Sibo? Introducing new veggies/fiber is the bloating that they cause benign or is that a sign to have less? Those who have histamine intolerance can not have fermented foods😢 Histamine intolerance/MCAS is so hard to deal with and trying to heal. Fermented foods are a big no. 😞

[@jimmaul]

Yes I was going to ask about exactly this issue. I want to eat fermented foods so badly to improve my gut microbiome but have such issues with histamine intolerance and its related symptoms. I feel like this is a never ending battle where we cannot eat the very foods that are supposed to help.

[@cherij7000]

Will Bulsiewicz MD, is a gastroenterologist who has a book, Fiber Fueled. In it, he talks a lot about histamine intolerances and recommends specific steps to remove and ever so slowly reintroduce them as the gut heals.

[@robertrobinson1554]

I find your content to be some of the best provided on KZbin. Know you're making a huge positive impact. Thanks.

[@NutritionMadeSimple]

thanks Robert!!

[@robertrobinson1554]

​@@NutritionMadeSimple It's not likely the following question fits in your channel's wheelhouse, but here it goes anyway. I have osteoarthritis and taking nonsteroidal anti-inflammatory drugs or Tylenol affects my digestive system. I have trouble finding research on the use of hemp, kratom, and kava as alternative options. Are you aware of any research on these plant-based medicinal options? Thanks for your consideration f this question in advance.

[@shetaz905]

This is so helpful! I am suffering from an IBS flare up after making bread from chickpea flour. In bed for 2 days because of the pain. So, I'm back on a low FODMAP diet once again. I'm going to introduce bits of fermented foods slowly. I'll address the fiber later.

[@HidingFromFate]

Bummer, sorry. Good luck.

[@AndrewPawley11]

I love this channel!

[@Lennybird91]

One thing I notice is there's rarely a distinction between soluble and insoluble fiber when discussing the umbrella term, "Dietary Fiber." Why is that?

[@juliantreidiii]

My I. Q. is 195 + I had lyme disease and the antibiotics wiped out my gut microbiome.I took all the probiotics and nothing helped. I eat 10 servings of vegetables on the average day. I started having gas from cabbage so I ate sauerkraut with coleslaw and that fixed that. Then I went to another state were I could get real, fresh, unpasteurized, buttermilk. It felt like a war in my gut and then made me much better. I am still not back to were I was before the lyme disease in 2002 but it is getting better slowly.

[@ThomasAT86]

Very interesting, thanks for sharing! Would be great if they could also find an answer to whether a mix of probiotics as a supplement would be a decent replacement for fermented foods. I'm dealing with histamine issues so fermented foods are sadly out. Resistant starch is also a very exciting one. And maybe at some point down the line, finding an answer to whether it's important to swap different blends of probiotics. Wondering why not more health experts supplement with fiber and resistant starch along their probiotics. Love and strength, Thomas

[@Radjehuty]

This is a really great conversation. Honestly I loved the weight-lifting analogy because it explains popular misinformation so much. Critical thinking is so so important. Thank you, yet again, for all the work you're doing here.

[@HidingFromFate]

Yes, I liked that analogy too. I'll be saving it for future use.

[@peterfaber7124]

Your dissapointment with fiber was very noticable,.. 🙂

[@TangoMasterclassCom]

Thanks, very nice video! Nice relaxed interview with Dr. Gardner. He explained the take-aways of his research so much better in this interview then in other podcasts I watched with him. Recently I tried to track my food for one day, to check how much protein I got eating plant based... 1800 kcal, 70 grams of protein and 70 grams of fiber. So about 1,5 g protein per kg bodyweight with all essential amino-acids about 200% or more. I was surprised about the fiber. I noticed the best results for my gut health from following the advice of Dr. Will Bulsciewicz (the book "Fiber Fueled") to eat a wide variety of many different plants each day. Also the Daily Dozen app of Dr. Greger was a fantastic help when I just started eating plant based, and I now follow it without even giving it a thought. Kimchi is now on my list to make.

[@csmats5374]

Embrace the power of "and". They're BOTH healthy.

[@toxx1220]

interesting results

[@youtuber1650]

Is beer a fermented food? Am I living healthy by drinking lots of it? Questions to the experts.

[@seitanbeatsyourmeat666]

I love Dr. Gardner, he’s a treasure The **fermented food is basically fiber that’s pre-digested by (human friendly) microbes, so it would be the equivalent to baby food versus adult food… which makes sense as to how it would cause GI upset in folks that switch from a low (or no) fiber diet to high or even mid-range fiber diet. They should start with fermented foods, then add in fibrous foods slowly, imo. In addition, cooking fibrous foods would be preferred over raw fiber in the beginning too **Consider what fermented foods typical are: cabbage (sauerkraut) beans (nattō, tofu), wheat (sourdough), etc. even kefir is milk and plenty of people are lactose intolerant. The microbes take care of these issues in fermentation

[@alfonso365]

Nice!

[@jackpapaya4383]

I've got Histamine intolerance so fermented foods are terrible for me. I wish there was more videos on histamine sensitivity

[@myfungifarm8189]

Thanks very much for the info. I have to follow a strict fodmap diet. And have been trying to increase fibre slowly with no success. I love fermented food, however it triggers migraines, nausea and ibs for 3 days. I have tried even in small amounts and different foods with same reaction. I have no professional support in the UK.so I’m learning everything I can. I would be really greatfull, if you can give any insight, in what this tells me. Thanks Rich

[@sectionalsofa]

I recently included sauerkraut in my diet. Yesterday I had about four tablespoons. It pushed my sodium intake higher than it's been in a long time. Last night, for the first time in many years I had a Meniere's related vertigo attack. Sodium is known to be problematic in this condition because it causes fluid retention in the inner ear. Next time, I'll have no more than a tablespoon. Back to probiotic supplements.

[@laleloli]

What about drinking kombucha it has no salt but is still a great source of probiotics.

[@sectionalsofa]

@@laleloliAre there any with no added sugar? I do eat quite a bit of tempeh. I hope that counts.

[@janeslater8004]

You could rinse salt off. I put in jar of in collander and run under cold tap and rinse all salt off. Then pour some distilled water over to get rid of residue of tap water Thats what i do when i have saeurkraut to get rid of excess salt

[@NutritionMadeSimple]

good caveat. some fermented foods like sauerkraut, kimchii or miso can be very high in sodium, good to bear in mind and dose accordingly. other fermented foods like tempeh or yogurt can be easier on that front

[@josefprobst3825]

@@NutritionMadeSimple do you need to eat the tempeh raw for the benefit, or can you fry it before?

[@mybjj9643]

Great stuff! Thank you! Can you answer about whether fermented foods with added vinegar should be avoided? I’ve read that they should be avoided, as it kills the beneficial bacteria. I’ve also read the opposite and that there are acid loving bacteria that thrive.

[@chewiewins]

Thankfully, I love my veg and I love Kimchi (now homemade too) and Sauerkraut too.

[@rwh4114]

Fascinating research and I understand the inflammatory marker component but how are able to measure effects on the microbiome when most experts in the field believe current tests and methods are not accurate enough to warrant the expenditure?

[@christianknudsen1919]

It's just impossible not to love that guy.. 😄

[@tomlovin8931]

Luckily I can tolerate tons of fiber. I need to get into fermented stuff though.

[@harparkrat1]

I take both, fiber (not from grains or flours), mostly from raw vegetables, 600-700 grams per day and steamed vegetables, 200-300 grams per day, but this is possible if you have not gut problems. I take fermented food 2 times a day withe the 2 meals, first Sauerkraut or Kimchi, and then Kefir. This healthy keto diet with intermittent fasting diet helped me a lot, the only drawback is more kidney activity in the night, with sleep time shortened and too high ratio between Apo B (LDL) and Apo A1 (HDL)

[@SeanOCallaghan0106]

I would like a video on how to fix candida/oral thrush. I'm hopeless and desperate

[@kennethyuman1940]

yes, bugs before fiber. thank you for the great talk.

[@TeeJayDeluxe]

He cut you off at the end there but wow! Interesting study!!! I’ve got a touch of IBS. Ganna get me some kimchi 😂

[@arletbode4847]

Doctor, what do you think about Dr Greger’s dailg dozen?

[@robertrobert5583]

Another great interview. I wonder if there is any evidence as to how long it takes, after switching to real foods, to reverse the effects of eating processed foods for most of one's life? (asking for a friend 😉).

[@marianblum1064]

I would like to know what the fiber content of the participants' diets before the study, too. Presumably, that would have been taken into account or adjusted for.

[@tinyjungle_]

Do you have a video or do you plan on making a video about plant-based diets and GERD

[@pinkpig8091]

I love your work, you’re such a blessing!!!! Can I ask your advice? I’ve been striving to eat fermented food every day since getting off some antibiotics, but sauerkraut (love the taste) hurts my teeth so badly! I’ve been brushing with sensodyne which has helped, but it’s very difficult for me to get through even 4 tbsp of sauerkraut. Any advice what else I can do??

[@akgakg2426]

Im no expert but have you tried mixing it up with some cooked potatoes? Make some mashed potatoes out of it or maybe adding a little bit of oil to coat it?

[@akgakg2426]

Also drinking some water to flush the acidity out of your mouth after ingesting anything acidic might help

[@anupamkhemariya9128]

But according to Gil...oils are real anti inflammatory foods inspite of oils have zero fibers,and they are never fermented even.☺️☺️☺️☺️☺️☺️

[@elisenieuwe4649]

I can't find a professional talk about the following: Which fermented foods? Are the supermarket yogurts, kefir en kimchi good enough or are these super fast mass produced 'fermented' food items useless? I know that for some studies they use specific strains within food or fermented foods that are not mass produced. That does no translate to most people's lives. Without information about this, the information just given is not as useful as it could be and adds to the frustration and confusion about food. Can we please get an answer on this? I am constantly reading conflicting things online so I clearly can't trust those sources.

[@jimmiandersen3099]

I would be very interested in your thoughts about supposedly nutritionally complete foods like Soylent and Huel. I am especially interested in if ground flax seeds in such a product(Huel) would contain a lot of oxidized potentially harmful omega 3 due to being exposed to oxygen for a long time.

[@curiouserkats]

I used to make huge batches of my own sauerkraut, there would always be sweaty cabbage on the kitchen counter 😂. However i did grow concerned about the amount of salt I was eating so stopped. I do otherwise eat a whole foods vegan diet so I’m currently beginning to reintroduce it and hopefully strike a balance. ☺️ Just my own meandering experience but I swear there’s also a connection between the gut microbiome and migraines. I used to get debilitating migraines regularly to the point I would cry in pain, vision problems, vomiting etc etc etc. really horrendous (if you know, you know!) but over the last couple of years since I cut the processed sh*t/ dairy completely and ate a whole foods diet my migraines are so rare now. Completely anecdotal, but food for thought nonetheless. Love your videos as always, keep fighting the good fight and I wish you a happy gut!

[@soundstormdubai]

🙏🏼🙏🏼 Could you please make a video about IODINE deficiency for Vegans 🙏🏼🙏🏼

[@andreasrydstrom9112]

Next time you talk, ask if they know what makes the positive effect of fermented foods: the live bacteria, the chemicals produced by the bacteria or the combination of the two. So, has there been studies on this level comparing fermented foods without live bacteria (vinegar, heated fermented vegetables, cooked kefir and so on) with live bacteria and just probiotic supplements? Or replacing the heated fermented foods with supplements of lactic acid, acetic acid, butyric acid and other fermentation byproducts?

[@omgwth7567]

From my own experience, fermented food such as Milk Kefir is better than fiber. 👍🤩 I cannot live without Kefir for the rest of my life. 🙏👍

[@Fearzero]

Yer not a baby cow.

[@mamaisalwaysright2935]

I’m inspired. Pass the SaurKraut.

[@dansklrvids7303]

Great video - I'm watching this an wondering: (1) How can a person eat six servings of fermented foods a day without an increase in fiber? It would be interesting to know if the fiber intake of the fermented group increased. (2) Fermented foods tend to be high in sodium - is there any way to consume fermented foods like saurkraut and kimchi without a big dose of salt? Love this channel!

[@moriorinvictus5569]

An answer the both questions; kefir

[@arletbode4847]

So how much kefir would that be per day?

[@ln3812]

Kefir/yogurt, kombucha, tempeh, fermented sauces. But I agree, Id also be interested if they controlled for fibre intake. That study with the 4 groups they do also should bring more clarity (fermented + fibre vs fermented)

[@kinpatu]

I’m consuming >100g fiber / day as well as fermented foods daily. Otherwise very low nonfibrous carbs. I stay in mild ketosis most of the time. No GI effects.

[@TomTerrific]

I'm now taking kambucha, sauerkraut and kefir on a daily basis - I'm hoping it all helps.

[@okaynope5197]

Damn, need that study on whether probiotics with fiber can help fiber intolerance.

[@philcoates428]

"100s of inflammatory markers ... We need better metrics for inflammation." Standard thinking is there are no blood-tests for osteoarthritis. Yet inflammation seems to be happening. So there may be a test if we knew what to look for?

[@Joseph1NJ]

He's right, there are hundreds of possible biomarkers of inflammation. What do we do with that data? Can we reliably measure inflammation? Maybe for now, all we can do is use it as a reference. Pick one or two, make some changes in diet and lifestyle, retest, see what happens.

[@Fearzero]

Inflation yes. Inflammation no.

[@vanessac1965]

Isn't undigested fibre a sign of bacteria missing that digest that fibre, usually from antibiotics?

[@triptripp1873]

I've been having some gas problems lately, I think I will try to focus on eating a lot more fermented foods, and maybe not have oatmeal for dinner lol. Will see how that goes.

[@caseybessey6967]

I always worry about increasing my sodium intake when increasing fermented foods...

[@laleloli]

Then I would recommend just drinking Kombucha / water kefir which has no salt but is still a great source of probiotics

[@helios4425]

What's your worry?

[@Fearzero]

@@helios4425 Stomach cancer from salt is a definite concern.

[@helios4425]

@@Fearzero The important risk factors of the causes of gastric cancer are H. pylori, obesity, smoking, cured red meat, alcohol, and low socioeconomic status

[@Fearzero]

With such a high sodium content, kimchi has been linked to several diseases, mainly gastric cancer. The World Cancer Research Fund found that there is probable evidence that both salt and salt-preserved foods are associated with an increased risk of stomach cancer (Ge et al.Apr 1, 2017

[@enkibumbu]

I will start drinking kombucha.