Dietary FIBER, Bloating, and Intestinal Gas

Find out how to support your gut health if you can't consume dietary fiber.

DATA:

0:00 Introduction: What would happen if you stopped consuming fiber?
0:18 What is the best type of diet?
4:00 What is the worst type of diet?
5:30 Understanding fiber and the microbiome
9:10 Tips to support your gut health
10:15 Learn more about your gut microbiome!

I believe the best diet includes both meat and plants. But I understand that some people can't consume vegetables. Let's talk about how to support healthy digestion if you can't consume vegetable fiber.

The worst type of diet is the one that many humans consume. This diet is technically an omnivore diet, but the plant products are really mostly grain products, and grain products can lead to gut damage. Gut damage can make it difficult to consume foods with fiber, like salad.

One of the benefits of fiber is that it feeds your microbiome. Your microbiome has many different functions, including fermentation.

During the fermentation process, the microbes make small-chain fatty acids, vitamins, other acids, and secondary compounds that support the immune system.

But, if your microbes don't have access to fiber, they can consume other things. If someone is on a carnivore diet, their microbes can adapt to digest protein. You're not going to kill your microbes if you avoid plants. The important thing is to avoid grains.

While some people have difficulty consuming any vegetables, other people may be able to consume fermented vegetables. This includes foods like sauerkraut, kimchi, and pickled vegetables.

Fermented vegetables have additional microbes that may help support your gut. They also have prebiotics, vitamins, and other health benefits.

Tips to support your microbiome and overall gut health:
1. If you consume animal products, consume grass-fed, grass-finished animal products.

2. If you are vegan or vegetarian, don't consume grains.

3. If you have severe gut problems, try a carnivore diet with grass-fed, grass-finished animal products.

4. If you have less severe problems with digestion, try consuming fermented vegetables along with grass-fed, grass-finished animal products.

5. If you don't have any digestive problems, try consuming a combination of plants (not grains) and grass-fed, grass-finished animal products.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Follow these tips to support your gut health if you can't consume dietary fiber. I'll see you in the next video.

[meghanac]

world need doctors like you...
Universities needs a professors like you.

[candykane]

This is great info. I love how you break it down and make it easy for us to understand. It's also refreshing to have a doctor that realizes that life, exercise, food, is not a "one size fits all" but we have to l8sten to our bodies and do what's right for us. Thank you.

[DustinBiser]

I love Dr. Berg's insight that we are all on a "digestive spectrum". Each person individually will discover what works best for them, and for some with severe gut issues, removing plants and fiber is a great way to start the healing journey back to omnivory.

[kingofwesteros]

I just appreciate that culinary culture of my country is built on fermented food - cucumbers, cabbage, sour cream, kefir, yoghurt. To almost any meat we eat a salad which consists of carrots, fermented cabbage, oil (in my country mainly sunflower oil, but in my family we use olive oil) and pepper to taste. We have also what's called "kapusta zasmażana" - fermented cabbage fried with bacon, carrots, onions, allspice, oil or butter and some scoops of flour (I know these are grains, but I think others benefits outweight it). Thank you dr Berg for your work!

[fionanicolson]

All I can say is that Dr Berg is the absolute best at explaining what is beneficial to us all. So very kind of him to spend his valuable time promoting good health data to us. Very admirable man. ❤

[jellyweee]

I tried to change my diet to eating salads everyday and I noticed that I was always bloating and I always thought it was because I have PCOS. After watching this video it all made sense. I stopped eating plants for a month and I’m not bloating at all

[RobCLynch]

In 2020, I was 22 stone (313 pounds), full of inflammation, had a fatty liver (and a huge belly to go with it), plus I was a pre-type 2 diabetic. Long story short, I started keto and fasting 19:5 (and I still am) and I lost 103 pounds and reversed ALL of the above issues. Today 12th January 2023, I received the results of my HBA1c blood test and here are my results - considering that my doctor thinks that I am at high risk for cholesterol and blood glucose:

HBA1c = 37 (Range <41)
Serum Albumin = 45 (Range 35.00 to 50.00)
Serum Total Protein = 70 (Range 60.00 to 80.00)
Serum Globulin = 25 (Range 19.00 to 35.00)
Serum Alkaline Phosphatase 72 (Range 30.00 to 130.00)
Serum Total Bilirubin Level = 11 (Range <21.00)
Serum Alt Level = 11 (Range 0.00 to 41.00)
Plasma Gamma GT Level = 29 (Range <60.00)

Serum Total Cholesterol Level = 4.3 (Range <5.00)
Serum Triglycerides = 1.1 (Range <2.30)
Serum HDL Cholesterol Level = 1 (Range >1.00)
Serum LDL Cholesterol Level = 2.8 (Range <3.00)
Serum non HDL Cholesterol = 3.3

So, it seems that fat doesn't make us fat after all!
Based in the UK

[LairdKrug]

Thank God for you Dr. Berg. I have been bloated and belchy for the longest time and could not figure out why; I started eating sauerkraut regularly about a month ago. It has completely knocked out my stomach acid and I don't belch constantly anymore. I think that's definitely a sign things were off on the in the gut. It has also been greatly helping me with my fasting and healthy keto (I'm eating more eggs now as well). I have been following what you teach very closely, and I can't believe how great I have been feeling. It's very motivating, thank you.

[gutmicrobiomequeen]

The key 🔑 is that symptoms are NOT always an indication that a food is intrinsically BAD for you. Oftentimes, it is an indication that you have simply lost TOLERANCE to that food. I see many people who have lost tolerance to high fiber foods, but once they address the root cause(s) *voila!* they can not only tolerate more foods, but thrive on them again. I see this all the time with FODMAPs and fiber in general.

(Fwiw, I agree with the basic premise of your nutrition advice in this video- limit grains and sugar, stick with grass-fed meats, and eat your veggies and healthy fats 😘)

[janinealvia]

Seriously, I'm probably the fittest & healthiest in my entire clan simply because I've been paying heed to what Dr. Berg teaches for over a year now.
Thank you, Dr. Berg, for your noble work. 🎉

[megaloschemos]

My IBS cleared up incredibly after reducing my fiber intake

[jodipokorski]

66 years SAD, 3 years & 3 weeks keto and now 3 weeks carnivore.
Feeling better and better each day. Sometimes l smile spontaneously!

[EZLogikal]

The timing on this is terrific in my specific case - very grateful for the work you put into helping us all stay healthy. And may I age as gracefully as you do!

[euhdink]

Every body is different. I tried pure carnivore for 2 months (after 3 years of healthy food) and finished with serious constipation. Adding (homemade) sauerkraut and leafy greens solved it in a few days.

[deannstanglenny]

Post Helicobacter, I have suffered from chronic Gastritis…. Grossly bloating after 1 simple slice of toasted bread, unbeknown to me had high fibre. I looked like I was about to have triplets. This is very interesting and what I had a hunch was the cause. 🙏🏻

[yankeerose]

Vegetables and grass fed, organic meats Dr. Berg ❤ Sunshine, exercise, plenty of sleep and stress free. Your vitamins and minerals are great too! Thank you 🌅

[denisemaples]

Switched to grass fed meats, milk, wild caught fish, occasional carbs but far less, D3, Kelp, DIM supplements feeling great again

[KiwiKoNZ]

The only health info on YouTube I look forward to everyday! … Thanks Doc 😎👍✨

[jeromerussellewis]

Yes i totally agree with Dr Berg I remember many years ago moving away from the standard diet to a Keto diet and quickly realised that the large amounts of plant fibres where causing me major issues about nine years ago when i came in contact with Dr Bergs YouTube channel. I remember one of Dr Bergs old videos about reducing the fibre content. I found the best diet for me is grass fed beef mainly (occasional other grass fed red meat) fresh fresh cod, salmon not farmed sardines etc and time to time good quality poultry. With vegetables only being fermented or pickled so like Kimchi, Spanish pickled garlic, Italian artichokes in extra virgin oil and pickled cucumbers. Good quality eggs and hard cheese . Anyway thanks again Dr Berg keep up the great work. 😺🙏👍

[kellywilson]

As always, I feel supported and well informed without the overwhelm. As always, Dr. Breg is making us healthier and teaching us more about our bodies and it's needs and it's amazing abilities. Thank you Dr. Berg. Love the beard!