Ep. 3: Gut and Digestion Part 2: Ideal Foods For Our Gut

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In this episode we discuss:

  • How plant polyphenols shape our gut microbiome
  • Potential issues with fruits (and why fructose isn’t one of them)
  • Why fats are essential for proper gut function and potential issues with low-fat diets
  • The importance of the migrating motor complex for a healthy gut and its relationship with our metabolic function
  • Why low-carb, keto, carnivore, and fasting (including intermittent fasting) aren’t ideal for our guts

2:43 – the effects of plant antimicrobials and polyphenols on the gut

8:35 – potential issues with fruits

15:20 – the effects of fats on our guts

21:59 – the importance of the migrating motor complex

28:40 – the effects of low-carb, keto, carnivore, and fasting (including intermittent fasting) on our guts

Links from this episode

  • Plant polyphenols and bioflavanoids are not well absorbed (1, 2, 3, 4, 5)
  • Effects of polyphenols and bioflavanoids on our gut microbiome (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)
  • Pure fructose is not well absorbed and leads to endotoxin production which is not relevant to dietary fructose sources because they include glucose as well as fructose (1, 2, 3, 4)
  • Fructose capacity of human livers vs. rat livers (1, 2, 3, 4)
  • Relationship between thyroid function, migrating motor complex, gut motility, and SIBO (1, 2, 3)
  • Meal timing and the migrating motor complex (1, 2, 3, 4)
  • Caloric restriction and fasting benefits are largely due to a reduction in endotoxin production (1, 2)
  • "Carbs vs. Fats: Which is the Better Fuel?" (article)
  • "Carbs vs. Fats: Hormonal Effects" (article)
5 Comments
  • Dovydas
    Posted at 04:10h, 09 June Reply

    So for this case, what best protocols do you know for reducing SIBO and/or toxic microbiome? Would a periodical carnivore diet (to kill / reset the toxic microbiome) and then shift to bio-energetic diet would make sense (makes to me) ?

    • Jay Feldman
      Posted at 21:25h, 15 June Reply

      Often a temporary starvation of the gut microbes (like with low-carb diets or fasting) doesn’t kill them and the issue returns as soon as carbs are reintroduced. Instead it’s important to start by supporting your metabolism which will in turn restore proper gut function, which can sometimes be enough to resolve the issue on its own. If not then at that point it can be helpful to use various antimicrobials for SIBO or other gut dysbioses. There are a ton of different antimicrobials that can be used, including monolaurin, various essential oils and herbs, spore-based probiotics, prescription antimicrobials, etc., and often combinations of the various antimicrobials are most effective.

  • Juanita
    Posted at 04:09h, 11 May Reply

    What are your thoughts about starting the day with type 1,2 and 3 multi collagen granules in water? About 16g of protein for breakfast And then maybe a fruit or fruit juice after 3 hours. Is that going to overload my gut? Would bone broth be better in the morning or the afternoon?

    • Jay Feldman
      Posted at 21:47h, 28 May Reply

      I think it’s fine to have the collagen for breakfast but I’d make sure to add some carbs in with it (fruit or fruit juice would be fine) to keep the stress hormones down and blood sugar steady. And no I don’t think that would overload your gut and I don’t think it matters too much whether the bone broth is consumed in the morning or afternoon.

  • Robin
    Posted at 08:15h, 09 July Reply

    What are your thoughts on 19 year old male hormonal acne? Do we still treat the gut first so that it can regulate/balance the hormones? He has been eating grass-fed beef, raw A2 dairy, roots and fruits but was previously in college eating cafeteria style food and had been taking antibiotics which only helped initially. He is frustrated and ready to start Accutane which, of course, I do not want. Thoughts? Thanks so much!

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