Beneath is an approximation of this video’s audio content material. To see any graphs, charts, graphics, photos, and quotes to which Dr. Greger could also be referring, watch the above video.
For a few years, it was believed that the principle operate of the massive gut was simply to soak up water, and get rid of waste. However these days, it’s clear that the complicated microbial ecosystem in our intestines needs to be thought of as a separate organ throughout the physique. And that organ runs on MAC, Microbiota-Accessible Carbohydrates. In different phrases, primarily fiber.
One cause we are able to get a rise of practically two grams of stool for each one gram of fiber is that the fiber fermentation course of in our colon promotes bacterial progress. The majority of our stool by weight is pure micro organism, trillions and trillions of micro organism, and that was on a wimpy, fiber-deficient British weight loss plan. Individuals who take fiber dietary supplements know this—a couple of spoonfuls of fiber can lead to an enormous bowel motion, as a result of fiber is what our good intestine micro organism thrive on. Once we eat a complete plant meals like fruit, we’re telling our intestine flora to be fruitful, and multiply.
And from fiber, our intestine flora produce short-chain fatty acids, that are an essential vitality supply for the cells lining our colon. So, we feed our flora with fiber, after which they flip round and feed us proper again. These short-chain fatty acids additionally operate to suppress irritation and most cancers.
That’s why consuming fiber could also be so good for us. However once we don’t eat sufficient entire plant meals, we’re, in impact, ravenous our microbial selves. On conventional plant-based diets, like Dr. Burkitt described—a number of fiber, a number of short-chain fatty acids, and many safety from Western ailments like colon most cancers. Whereas on a regular American weight loss plan, the place we’re consuming extremely processed meals, there’s nothing left over for our intestine flora. Not solely might this imply lack of useful microbial metabolites, but additionally a loss in useful microbes themselves.
The most important challenge introduced by a Western weight loss plan is that not leaving something for our micro organism to eat ends in dysbiosis, an imbalance the place unhealthy micro organism can take over, and improve our susceptibility to inflammatory ailments, or colon most cancers, or metabolic syndrome, or kind 2 diabetes, or heart problems.
It’s like when astronauts return from area flights, having misplaced most of their good micro organism as a result of that they had no entry to actual meals. Nicely, too many people are main an “astronaut-type way of life,” not consuming recent fruit and veggies. For instance, the astronauts misplaced practically 100% of their Lactobacillus plantarum, which is likely one of the good guys. However most Individuals don’t have any to start with—although those who eat extra plant-based are doing higher.
Use it or lose it. If you happen to feed folks resistant starch, a sort of fiber present in beans, inside days, the micro organism that eat resistant starch shoot up, after which die again off whenever you cease it. Consuming only a half can of chickpeas day-after-day might modulate the intestinal microbial composition to advertise intestinal well being, by growing probably good micro organism, and lowering pathogenic and putrefactive micro organism. Sadly, most Individuals don’t eat beans day-after-day, or entire grains, or sufficient fruit and veggies; so, the intestine flora, the intestine microbiota of a seemingly wholesome individual, is probably not equal to a wholesome intestine flora. It’s potential that the Western microbiota are literally dysbiotic within the first place, simply because we’re consuming such fiber-deficient diets in comparison with populations which will eat 5 occasions extra fiber, and find yourself with like 50 occasions much less colon most cancers.
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