The 9 Most Inflammatory Foods that Damage Gut Health

9 Foods That Increase Gut Inflammation

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

References

Timestamps ⏱

0:00 - Intro
1:09 - The 'Western' Diet
2:56 - Refined Carbs
4:11 - Lack of Animal Protein
5:58 - Lack of Fiber
7:07 - SunWarrior's Active Protein Blend
8:10 - Trans Fats
8:52 - Curcumin
10:08 - Fried Foods
10:56 - Not Enough Fermented Foods
12:50 - Soda
13:48 - The Takeaway

[gazorpazorp]

Western diet in general
Refined carbs instead of wholefood carbs
Lack of protein
Lack of fiber
Hydrogenated oil/transfats
Lack of healthy spices
Too much fried food
Not enough fermented foods
Too much soda/pop

[MrQuadcity]

Here are the key takeaways from Thomas DeLauer’s discussion on inflammatory foods and gut health:

1. **Western Diet and Inflammation**: The Western diet, high in saturated fat and refined carbs, significantly increases gut inflammation by raising lipopolysaccharide (LPS) levels, which contribute to systemic inflammation.

2. **Refined Carbohydrates**: Refined carbs promote bad bacteria in the gut and lead to increased inflammatory markers like IL-6. Whole food carbs, on the other hand, improve gut health by supporting beneficial bacteria.

3. **Animal Protein and Glutamine**: Glutamine, an amino acid found in animal proteins, is essential for gut barrier health. It reduces gut permeability and inflammation by supporting the cells that line the gut.

4. **Importance of Fiber**: Fiber-rich diets reduce inflammation and improve gut microbiome health. Whole foods like sweet potatoes, beans, and grains provide the fiber necessary to feed beneficial gut bacteria.

5. **Avoid Trans Fats**: Hydrogenated oils and trans fats found in margarine, certain peanut butters, and processed foods like Oreos disrupt gut health and should be avoided.

6. **Curcumin and Anti-Inflammatory Spices**: Spices like turmeric (curcumin) have anti-inflammatory properties that protect gut integrity and reduce inflammation, making them valuable additions to a diet.

7. **Fried Foods**: Regular consumption of fried foods significantly increases gut inflammation and decreases the richness of gut bacteria, leading to systemic inflammation.

8. **Fermented Foods**: Fermented foods rich in probiotics, such as yogurt, kimchi, and kefir, help strengthen the gut barrier and reduce gut permeability, improving overall gut health.

9. **Sugary Beverages and Soda**: Soda consumption is linked to higher instances of gut-related diseases like Crohn’s. Switching to tea, especially green or black tea, has protective effects against gut inflammation.

By focusing on whole foods, reducing refined carbs and unhealthy fats, and incorporating fiber, fermented foods, and anti-inflammatory spices, you can improve gut health and reduce inflammation.

[ashdgee]

Great info as usual. I have introduced fermented foods like raw unpastuerised saurkraut. I used to consume natto back in South Africa but unfortunately I cant find fresh Natto in Australia (one thats not frozen and without preservatives) Thanks Thomas

[bodybuilderschickensnortht]

Another excellent video. I have won 3 bodybuilding contest and have been on a magazine cover and in a magazine. I taught I knew everything, I was wrong. I am still learning a lot

[BeepTalford-numm]

Fermented food is super high in histamines. Pigging put on saurkraut may not be the greatest idea if you have other allergy issues.

[EdwarPitnaen]

Noticed in my own gut health, I am fairly sure, the more finely ground to smallest size increases the amount and level of inflammation . Eating less of finely ground, heavily processed foods (basic trash foods) did lower the amount of inflammation . I had suffered with Seborea, sorry spelling, for 9 years in a very chronic and pervasive condition . I am now 90% cured by only following your advice . The steroids, Cortisone, creams and all, etc are not in use now . I did also follow others as well, Stenekburg, Berg, KenDBerryMD, Perricone and others were part of this process . I have not had a soda in months, High Processed foods are never eaten . Love the high K1 and K2 foods . Gouda Cheese, Cabbage, Broccoli , etc . Thak you for all you do, love your videos man . Oh and 90% cured and edgeing toward 100% cured a day at a time . Keep on lifting .

[Almighty_rage]

A lot of people hate beans but soaking them overnight, rinsing them, and then cooking them highly reduces the the anti-nutrients in a significant amount. Plus beans have a lot of fiber 👍☀️

[stamebi]

This is very informative. Thank you Thomas!

[hussainelaneizi]

Now do a video of the most anti inflammatory foods

[JRM_Tube]

Summary of the Nine Foods Related to Gut Health

In the video, the speaker discusses nine types of foods that impact gut health, particularly in relation to inflammation and the gut microbiome. Here’s a breakdown:

1. Refined Carbohydrates: These contribute to increased levels of lipopolysaccharides (LPS) in the bloodstream, leading to inflammation.
2. Lack of Animal Protein: Insufficient glutamine from animal proteins can degrade gut lining and increase inflammation.
3. Low Fiber Intake: A diet low in fiber is linked to higher inflammation; fiber-rich foods promote gut health.
4. Trans Fats: Foods like margarine, peanut butter (with trans fats), and Oreos negatively affect gut health due to hydrogenated oils.
5. Lack of Spices: Adding turmeric or curcumin may help mitigate inflammation in the gut.
6. Fried Foods: Regular consumption can dramatically increase LPS levels and overall gut inflammation.
7. Lack of Fermented Foods: Fermented foods provide probiotics that help maintain gut barrier health and lower inflammation.
8. Soda Consumption: High soda intake is associated with increased instances of Crohn’s disease and other inflammatory bowel issues.
9. Tea: Consuming tea (green or black) is linked to lower inflammation and better gut health.

Key Takeaway

To promote gut health and reduce inflammation, focus on whole foods, increase fiber intake, add fermented foods, and limit refined carbs and trans fats.

[Oneshot]

Sauerkraut is so ridiculously easy to make, and cheap. Salt, water, cabbage. Vikings brought it along on their voyages, and you know what sissies THEY were!
Seriously though, I just crunch a few cloves of garlic in n a one quart (liter) batch, add black peppercorns, wait a week, and BAM, something to put on burgers, hotdogs, sandwiches, with eggs. Try it. Simple as can be.

[thinesa]

I would love to know your average daily cost for meals.

[BGenerous]

Not sure about that fried meat study. I wondered what they meant by "fried." Sounds like they mean deep fat fried, as opposed to pan fried. Supplementary Figure 1 appears to show them using as much starch and oil as meat, and then reducing the amount of meat to keep it isocaloric. Perhaps title should be "deep fried dough balls are bad for you."

[captainkrender]

I'm a high school football player weighing 145lbs. I can't seem to gain any weight, muscle or even fat. I just can't seem to eat more than I work off. I have practice for 3 hours almost every day and also sometimes workout on top of that. What are some foods I should eat and tips for gaining weight.

[bshul]

Mr. D, could you please take another look at the relationship between trans fats and fully hydrogenated oils... I think trans fats occur in the partially hydrogenated oils and fully hydrogenated oils don't contain "any" trans fat.

[elizmabekker]

Thank you for your content. Unfortunately, my gut reacts to healthy foods like fermented foods, collagen supplement, caffeine, certain vegetables, tuna - according to some sources I think my reacts to histamine with all my other gut issues.

[pauljakeman]

Hope this isn’t a stupid question, would peanut butter that is just peanuts be ok?

[elliottwade]

I'm curious about the cottage cheese recommendation. The stuff I see offered in supermarkets is pasteurized to heck and back... how would that qualify as "fermented?"

[amk]

For No. 7 Fried Foods… what’s the preferred way to cook steak?

[rtm]

Chia seeds, I was in the understanding that these were bad per Lorain Cordain “The Paleo Answer”