Dr. Will Bulsiewicz: Heal Your Gut Microbiome in 24 Hours

You have to change your diet to change your gut health, right? Or maybe not, as we learn in today’s episode.

Dr. William Bulsciewicz is an American Board Certified Gastroenterologist and author of the New York Times best seller, Fibre Fuelled. He returns to the Live Well Be Well podcast to share an incredible amount of knowledge about the gut, including how even the most recent food you’ve eaten can change the health of your gut microbiome.

We explore how we can put IBS into a permanent state of remission, what exactly SIBO is, and seven must-eat foods for an immediate improvement in your gut health.

If you have any questions about the gut, they will be answered in this episode! And they might just be the missing piece of the puzzle in your quest for optimal gut health.

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TimeCodes:

00:00 Introduction

02:30 The MOST important factors to keep our gut barrier healthy

07:50 How to increase fibre in your diet

10:35 The importance of Resistant Starch

14:15 How to increase resistant starch when cooking

15:20 IBD, IBS & Struggling with Fibre intake

21:15 Exclusion Diets, Do we or don’t we?

25:50 Your gut microbiome directly affects your immune system

29:20 It’s not just food that affects your gut health

36:40 The effects of social media on the developing brain

39:20 What is SIBO?

43:40 The Gold Standard test that no one uses

48:25 How to manage Symptoms of SIBO

52:30 Don’t Fear That Food!

58:00 Burping, what is happening?

01:04:10 What Does Live Well Be Well Mean To You?

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[PadmanabhanAnanth]

Excellent! Dr B has been my mentor (he may not know me) in the last one year. 17 kgs dropped. BMI 22. Healthy, zero to low allergies. Super fit! All credits to Dr B and many learned persons like him.

[astonuk]

00:25 🌱 Fiber is crucial for gut health as it supports the gut barrier and reduces inflammation.
08:22 🥦 All plants contain fiber, which nourishes gut microbes and supports gut health.
10:52 🥔 Resistant starch, found in foods like potatoes, green bananas, and legumes, is beneficial for gut health.
16:35 🚦 Slowly introducing fiber-rich foods is key for individuals with IBS or IBD to avoid discomfort and gradually strengthen gut health.
21:24 🍽 Exclusion diets aren't necessary for IBS or IBD management; introducing fiber gradually can lead to symptom remission and improved gut health.
23:44 🍽 Diversity and abundance in diet are crucial for a healthy gut microbiome, as studies show restrictive diets lead to less healthy microbiomes.
27:09 🩺 Autoimmune and allergic conditions are consistently associated with dysbiosis, indicating a disrupted gut microbiome.
30:52 🧠 Lifestyle choices, including diet, sleep, exercise, and stress management, significantly influence gut health and microbiome composition.
39:45 🦠 SIBO (Small Intestinal Bacterial Overgrowth) is characterized by an overgrowth of bacteria in the small intestine, often leading to bloating, discomfort, and diarrhea.
46:35 💊 Rushing to treat SIBO with antibiotics may not be effective and could worsen the underlying dysbiosis issue.
47:03 🌱 Restoring a healthy gut microbiome requires building and empowering the beneficial bacteria over time through dietary changes, particularly by adding fiber-rich foods.
50:02 💩 Constipation, not SIBO, may be the underlying issue for some experiencing bloating and other digestive symptoms. Addressing bowel regularity rather than immediately resorting to antibiotics can often resolve these symptoms.
51:13 🚨 Diarrhea is a symptom, not a diagnosis, and can have various underlying causes, including IBS, SIBO, celiac disease, or inflammatory bowel disease. Proper diagnosis is essential before determining treatment.
52:18 💊 Antibiotics are not always the solution for gut issues like SIBO. Making an accurate diagnosis and treating the underlying cause rather than immediately resorting to medication is crucial for long-term gut health.
53:25 🍽 Fear of food restriction can exacerbate gut health issues. Reintroducing diverse foods, rather than eliminating them, can often be the solution to improving gut health and reducing symptoms.
54:17 🔄 Gut health is adaptable, and improvement is possible through gradual changes in diet and lifestyle. Just as with physical rehabilitation, consistent effort can lead to significant improvements in gut function and overall health.
58:31 🥤 Belching can result from factors like carbonated drinks, sipping through straws, or chewing gum. Awareness of these habits and addressing them can help reduce belching issues.
01:01:12 💨 Aeroasia, the repeated swallowing of air leading to excessive belching, may require specific treatments like speech therapy or low-dose antidepressants to break the cycle.
01:05:16 👨‍👩‍👧‍👦 "Live well, be well" extends beyond individual health to fostering supportive family connections and meaningful human interactions, emphasizing the importance of social bonds for overall well-being.

And now, here are the top 10 gut foods:

Fruits 🍎: Rich in fiber, vitamins, and antioxidants, fruits promote gut health and aid digestion.
Vegetables 🥦: High-fiber veggies like broccoli, kale, and spinach nourish gut bacteria and support overall digestive function.
Whole Grains 🌾: Foods like oats, quinoa, and brown rice provide fiber to feed beneficial gut microbes.
Legumes 🥜: Beans, lentils, and chickpeas are excellent sources of fiber and protein, supporting gut health.
Nuts and Seeds 🌰: Almonds, chia seeds, and flaxseeds are packed with fiber and healthy fats, benefiting gut flora.
Fermented Foods 🥗: Including yogurt, kefir, sauerkraut, and kimchi, fermented foods contain probiotics that promote a healthy balance of gut bacteria.
Tempeh and Tofu 🥡: Plant-based sources of protein like tempeh and tofu also contain prebiotics, nourishing gut microbes.
Herbs and Spices 🌿: Ginger, garlic, and turmeric possess anti-inflammatory properties and support digestive health.
Seaweed 🌊: Rich in fiber and minerals, seaweed varieties like nori and kelp promote gut health and support a diverse microbiome.
Dark Chocolate 🍫: In moderation, dark chocolate can provide antioxidants and prebiotics that benefit gut health.

Remember, Dr. Will Bulsiewicz, author of "Fiber Fuelled, " developed the F-GOALS acronym, which stands for: fruit and fermented foods; greens and grains; omega-3; aromatics; legumes; and seaweed, sulforaphane, and 'shrooms.

[joanramler]

My family member was incredibly ill (eventually non-functional due to blood loss) with UC. We took all the fibre we could out of the diet and did a low fodmap diet, ate only homemade food, no processed food, no sugar, organic, no chemical additives. After 1 1/2 months no improvement. With a ton of fear and trepidation we decided to do the opposite. Switched to a high fibre diet, 35 different foods in a week, no processed food, no sugar, organic as much as possible. Family member was back to health in 6 weeks!

[bobeden]

Healing the wounds of my childhood, was the most powerful work I have ever done!

[davidmead]

Since 1997, I (age 78) I have had serious flares about every 5 years which have lasted for approx. 3-5 months. I am now experiencing a moderate but debilitating flare without knowing what and how to manage this again. The amount of either false or so called causes and remedies make my approach to healing very difficult. I have yet to understand or have a diagnoses of why every 5 years or so, as my diet does not change that much and my activity is also good. I am athletic and happy and happily married. I also am a retired general medical doctor and now offering psychotherapy freely to local people in need. So. Have bought the latest book by Dr. Bulsiewicz. Hope that this will give me some enduring dietary habits to stop/manage this process.

[ShatteredSoul]

Took some very expensive antibiotics when I tested positive on a SIBO test. Did absolutely nothing, felt no difference. Now I know why. Thanks Dr. B.

[ClockDesignCo]

The part for me was where you explain about starting low and going slow on introduction of food. This was where I slipped up so many times before and abruptly cut that food out again completely. I am currently on this journey (was actually convinced I had a yeast overgrowth to begin with) but was cutting all my foods down thinking "why am I getting worse and yet eating less and less" I am now gradually, and I mean gradually introducing other foods and finding that I am able to eat them without them crippling me. The analogy you made about the dodgy knee really sums this up perfectly.

This is life changing information. I watch a lot of these videos and this is one of the most informative. I had a sit down with my biome and it is pleased. Thank you to the good Doctor and lovely Sarah.😉😊

[gaBetibu]

. . . one of the very best interviews ever out of the many, many that I regularly watch & learn from.... Dr B is so clear in his explanations that just give so much hope to so mamy . . . God Bless You Both So Much for all the value you bring to our world....

[selinaserenelli]

Excellent easy to watch and listen to video. love how Dr. Sarah didn’t interrupt and appropriately acknowledged Dr Will. Great information on gut health. I have been struggling for a month with frequent visits to the bathroom day and night. All tests came back negative. I feel stress plays a big part in gut health. More Yoga Nidra needed to get me through the night.
Thanks for having Dr Will on your Channel.

[denisemcmahon]

The microbiome was an unknown wonder of the world until recently!
I think of it as a link to our days living in the primordial soup.

[Brinb]

Great video very informative. Thank you.

[roseannbarbato]

Thank-you, Sarah & thank-you, Dr. Bulsiewicz 👍👍🤝

[dennisward]

I cured my chronic gut health after 40 years by cutting out most fibre and ultra processed food including all 'vegetable' oils.

[anniel]

As a retired psychotherapist, I’m happy to hear Dr. B. including the emotional aspects of this process.

[AnneMB]

I’ve heard so many different messages about the need for fibre. Some say it’s required for optimal digestion, others say animal fat instead is better and more gentle than fibre. I’m so confused about what is true. Great ideas in this interview. 👏🇦🇺

[languages]

Such an amazing video!!! I suffer from atopic dermatitis since birth. I developed asthma and several allergies later on. I have been healing through my diet and management of stress since 2020. I'm so grateful to be able to watch these videos 🙌🏼😍 I had no idea what was going on in my body when I was a teenager. I just thought I had to live using steroids forever. Thank you for everything!!

[bobeden]

"Let food be thy medicine, and medicine be thy food", hey?

[hazeldellis]

Wow fascinating, i gave up eating potatoes as i had issues digesting them, they literally get stuck, seem to effect my peristalsis!?!? But i will reintroduce some jacket potatoes. I took this slow approach to adding sauerkraut to my diet and i am now able to eat sauerkraut a few times a week.

[tbeau]

Excellent podcast. Thank you, Sarah 💚🧡💜