Prebiotics for Weight Loss- Which Veggies to Eat and When for Fat Loss
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- เผยแพร่เมื่อ 5 ก.พ. 2019
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Prebiotics for Weight Loss- Which Veggies to Eat and When for Fat Loss- Thomas DeLauer…
Prebiotic fibers are the non-digestible part of foods (bananas, artichoke, chicory root) - prebiotic fiber goes through the small intestine undigested and is fermented when it reaches the large colon. Are live beneficial bacteria that are naturally created by the process of fermentation in foods like yogurt, sauerkraut, kimchi, etc.
Prebiotic vs Probiotic Metaphor - You can add seeds (the probiotic bacteria) while the prebiotic fiber is the water and fertilizer that helps the seeds to grow and flourish
Prebiotics vs Probiotics:
Prebiotics are helpful in increasing the helpful bacteria already in the gut - prebiotic fiber is not as fragile as probiotic bacteria because it is not affected by heat, stomach acid, or time. Probiotic bacteria in supplements are only effective if they are alive - they can be killed by heat, stomach acid, or simply die with time.
Traveling & Gut Bacteria:
Some species rise to the fore during daylight hours and recede into the background at night, while others show the opposite pattern. These cycles are a lot like our circadian rhythms - over a 24 hour period, the levels of many molecules in our body rise and fall in predictable fashion. These rhythms affect everything from our body temperature to our brain activity to how well we respond to medicine, but these clocks tick by themselves. Our microbiome clock is not the same - the microbes aren’t waxing and waning of their own accord as their world is completely dark. If circadian disruptions make us eat at weird times of the day, our microbes would react accordingly.
Inulin:
Inulin is a type of fiber found in plants that is made up of the simple sugar fructose - it’s a type of soluble fiber found in a variety of plants. Cynarin, a natural compound found in artichoke, stimulates bile production - this helps accelerate gut movement and also support fat digestion and vitamin absorption. This is important to gut bacteria as bile salts and bacteria have intricate relationships - the composition of the intestinal pool of bile salts is shaped by bacterial metabolism. In turn, bile salts play a role in intestinal homeostasis by controlling the size and the composition of the intestinal microbiota. As a consequence, alteration of the microbiome-bile salt homeostasis can play a role in hepatic and gastrointestinal pathological conditions. Intestinal bacteria use bile salts as environmental signals and in certain cases as nutrients and electron acceptors. Also called acacia gum or gum arabic, acacia fiber is made from the sap of the Acacia senegal tree, a small, shrub-like species native to Africa.
www.ncbi.nlm.nih.gov/pubmed/1...
References:
1) Kailasapathy K and Chin J. (n.d.). Survival and therapeutic potential of probiotic organisms with reference to Lactobacillus acidophilus and Bifidobacterium spp. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
2) EMM, Q. (n.d.). Prebiotics and Probiotics in Digestive Health. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/3...
3) Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
4) Asparagus: Health Benefits, Risks (Stinky Pee) & Nutrition Facts. (5, February). Retrieved from www.livescience.com/45295-asp...
5) inulin selfhacked - Google Search. (n.d.). Retrieved from selfhacked.com/blog/health-be...
6) Enzymedica. (2017, September 12). Managing Your Microbiome While Traveling. Retrieved from enzymedica.com/blogs/naturald...
7) Youmans BP , et al. (n.d.). Characterization of the human gut microbiome during travelers' diarrhea. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/2...
8) www.cell.com/cell/fulltext/S0...
9) Calame W , et al. (n.d.). Gum arabic establishes prebiotic functionality in healthy human volunteers in a dose-dependent manner. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
10) Interactions between Bacteria and Bile Salts in the Gastrointestinal and Hepatobiliary Tracts. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
11) Calame W , et al. (n.d.). Gum arabic establishes prebiotic functionality in healthy human volunteers in a dose-dependent manner. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
I reckon when you change your environment, your gut knows, you are subject to the local bacterias, and your body responds.
So what I do, is consume some local live organic yoghurt or pickles as soon as I arrive, and I don't get a dodgy intestine anymore!
Solid insight!!
A study just came out in Nature Microbiology regarding which specific gut bacteria are deficient in people with depression. Those bacteria are Coprococcus and Dialister. There’s definitely a link there too.
Interesting
Very
Nick Woodruff There’s hope for us. Sleep, exercise and diet have much more positive effect on depression than we think. And for everything else, there’s CBT. From someone who struggles with SADS, it’s a tough battle, but a winnable one.
Do you guys use mct oil? It has studies on the brain. I have migraines and use it, other brain diseases could see benefits. Cheers
Thanks for all the great links, Thomas. Always nice to hear and confirm the actual science behind it.
I looked at info on this mans nutrition information on his website. Which all of the info on his website is very enticing and informative as well just as his videos. Well unfortunately I didn't get the opportunity to buy his plan at this time, but what really caught my eye is the fact that someone actually called me a day later even though I didn't buy anything. Like an actual person, just to ask me about my goals and what I intend to get out the keto diet which blew my mind. The moral of this comment is that, its awesome to see a man like Thomas and his team who genuinely enjoy helping people meet their goals and learn more about nutrition, diet, and fitness. Keep up the good work brotha, your videos are helping a lot of people out there!
Thanks for the awesome info. I always get excited when I get a notification about a new post from you, I always know I will learn something new.
Another great video Thomas. Always coming with amazing content.
👍Wow! The info about the gut bacteria being different from take off to landing was eye opening. I definitely need to do some research and make some changes. Thank you 🤗💞🤗
I love acacia fiber! This was a great video and I feel like I learn something every single time I watch you...Please keep creating this incredible content!
I will!
Dropping knowledge bombs again, Thomas! Loved the content today, will put it to use asap to boost my routine
Awesome!
@@ThomasDeLauerOfficial is diversity as important in prebiotic’s as it is in probiotics?
Thank you 👌 Look forward to your next video regarding probiotics and prebiotics as need as my gallbladder was removed!!!
Thank you so much for the applicable information!
Asparagus, Gutzy (prebiotics pack with acacia), artichokes. Thanks!!! Great video full of info.
I’m glad you liked it!
Considering about 90% of the cells in our body are bacteria, it's pretty important stuff!
True!
Great video!! Thank you so much!!!
This is great!!!! 👍🏾 Thanks!!!!
The clip of you eating the asparagus lol. Great info as always, Thomas
Thank you!
Hello! thanks so much for the good work. This video has opened my eyes and i NEED HELP. I am a flight attendant who flies very regularly and have realized how much bloated and fat we all get when we fly (workers). Could you please shed some light into the science of what happens in our gut when we travel? and also what foods and supplements will help out. There is very little material about it, any help would be great. Thanks in advance!
THANK YOU THOMAS. BEAUTIFUL FAMILY
Thank you so much!!!!
Terrific information 🕊
When I traveled to Europe I invited myself to some of their kefir and felt noticeably better after consuming that
Kefir is amazing!
Great Video
Have you ever lied even once, stolen anything, used God’s name in vain, looked with lust or worse sexual sins? Then you’re not a good person in God’s eyes and in danger of the judgement of God which will send you to hell (a terrible place of pain and sadness FOREVER & EVER & EVER & EVER….). Remember God is the Holiest such that one small lie will induce his severe wrath. Good news is Jesus died on the cross and rose from the dead so that you may receive forgiveness of AALL YOUR SINS (No matter how bad or how many). But you aren’t forgiven unless you REPENT OF YOUR SINS & BELIEVE IN JESUS AS YOUR GOD (repentance means turning from sin and doing your absolute best not to do it again, also ask Jesus to rid you of addictions that you’re struggling to shake away=James 4:7). God has blessed us with Great food to eat (kings in the past don’t eat like we do today), shelter, freedoms, fun, medicine, pets to enjoy their company, friends, nice music to listen to and many more things to enjoy. Yet we don’t give him thanks, blaspheme his HOLY name etc God wants to give the free gift of eternal life (9999999999999999999999999… years of extreme happiness) but we need to humble ourselves and turn from our wicked ways. Believe in Jesus (God wants to have a relationship with you like a father and his children). Thanks for reading this message & let me know if you have any questions. th-cam.com/video/xfLNcBeXKdY/w-d-xo.html
ReV 22: 12 “And behold, I am coming quickly, and My reward is with Me, to give to every one according to his work. 13 I am the Alpha and the Omega, the [f]Beginning and the End, the First and the Last.”
14 Blessed are those who [g]do His commandments, that they may have the right to the tree of life, and may enter through the gates into the city. 15 [h]But outside are dogs and sorcerers and sexually immoral and murderers and idolaters, and whoever loves and practices a lie.
@@thereisnonegoodbutgodjohn363 Somehow I think you are on the Wrong channel?
@@Cube_Ernator1077 That is one way to look at it but remember with God nothing is randomly done; He is so loving he is trying to reach you through a TH-cam video. Trust me God is not an intruder we all need to hear His words. Today is the day of salvation!
@@thereisnonegoodbutgodjohn363 Right .... so that I already pray daily, means "nothing" then?
Amazing content
Love this information 😘
Very informative bro
Hi Thomas, which is your best video explaining about protein powders. In past videos, you explain that you like Pea protein and why. I've watched so many of your videos recently, I can't find it. Thank you for the great content, it's helped me a lot.
thanks for advice
Guessing Gutzy would not be a Carry on item . Checked bag only. Really neat video . Thanks
Thanks for the video, please give some more examples of foods one can eat that help with this?
My favorite source of everything keto. How do I contact you about an interview on my podcast
Nice video
The Gutzy prebiotics all have at least 10-11g of SUGAR per serving. Dont know how many servings per day is recommended but I highly doubt this is a keto friendly product, or at least those who are insulin resistant. Just stick to whole foods like cabbage, asparagus, broccoli etc.
James - that’s exactly what I was thinking. It’s a shame they have not (yet) made one that is sugar free and or vegetable based rather than fruit...
@@jessicaglombick7394 I've never used this product, but from what ive seen on the nutrition is that most of the fruits look to be very low on the glycemic index. which is what you want. also it says no added sugar, so that is important. and it seems they are paired with some kind of high fiber veg. but i would think if you are doing keto, having 1 won't knock you out. but i would think you would want to be fat adapted before beginning.
2:39 That fluctuation in bacteria may explain why ulcerative colitis fluctuates so much. You can have a flare up in one day, and at the end of the same day be almost back to normal, or the converse (be normal and have a flare up).
Hi Thomas. Very interesting the study you mentioned about the bacteria correlated with obesity after travelling by plane. I can't understand why they grow. Because the participants are on the plane? Because of the altitude? What it was the conclusion of the study? what's the reason for the growing of this kind of bacteria? And what about fasting when travelling by plane? Does it fight the growing of this kind of bacteria? Many thanks for your educational videos. Ciao. Angelo
I never see your ads anywhere but your own channel
Hmmmm...that’s worth looking into
Thomas, this video helped me understand the importance of timing. I'm on IF but I think I need to become more regimented to get my gut health together. Prebiotics in the morning, but what about probiotics? Same time, during the day, night? I saw others pose the question so I apologize if I missed your response.
I think in a separate video he mentioned probiotics before or after food (empty stomach) but prebiotics with food staggered less in the morning (20%), increase to 30% for lunch and 50% with dinner.
Thomas I'm already 17 days into Keto and IF and my glutes are still here. I really thought they would deflate LOL. What kind of sorcery is this hahahaha
Please do a video on shift work/night shift work and how to cope better.
great video because our immune system is basicly in our guts and thats first thing you must obtain healthy.. in modern times people do not have healthy guts because of all poison, gluten, dairy products, etc that surround us... great video... i love this topic and this is maybe my fav video from you so far (and i.f. guide)... well done and all the best
Thank you!!!
Thanks! But Gutzy is "packed" with sugar. Just eat asparagus and artichoke and be really gutsy!
Raw or cooked?
@@briancahill8281 For these two, raw is better; more nutritious.
Gutzy has sugar from the fruit in it, no added sugars. If you travel for work, it's not always easy to just go find asparagus year round.
Question, I have some inulin powder, will it break my fast? If so when would you recomend taking it? Thanks!
Thanks... what about iron deficiency? and how much do we need daily?
Hi Thomas, understood that our gut microbiome has a direct link to health but what about oral microbiome? Is it a good idea to use mouth wash that kills all oral bacteria every day?
Great
Thanks Tom
Yeah man, first comment👍💪🏆🏅🥊
@@richc3696 Woooo!
Hey Thomas, will you make a video on top Pre-Workouts? I used to take C4, but now I am taking Beyond Raw Lit. I want to know if it good being on Keto.
Thomas what’s your opinion on inulin as a supplement (like in a powder form)?
I'm amazed how prebiotics drink makes me rehydrated instantly. I drink it before going to sleep.
Thanks! I'm keto and my gut health seems to be off a bit. I will try the artichokes and asparagus.
I hope this helps!
Are there any way to cook some of these prebiotic food? Like blanch, boil, steam, stir fry? Which one would give you the most benefit from it?
Would cynarin be good for those without a gallbladder?
What do you think about Solgar probiotics??? Is it good?
Great video I follow Keto diet and I'm Celiac what are options for those who are Celiac? Looked at Gutzy-organics and they have oats in there and that is a no go for me. What are some safe pre-biotic options for Celiac disease? Thanks
WOW! Interesting video...I was in the dark about prebiotics and probiotics so thanks for shining some light on that.
LOVE watching your videos and learning more about my body and how to maximize it.
Thank you for watching!
I want to start taking steroids which are safest ?
@@great4ever845 ask your doctor, they will steer you on the right path, with or without them. Random question on a gut health Video though bud.
Sure
Do high stress levels contribute to the change of gut bacteria? As far as Artichoke, is it ok to consume while on keto?
They definitely can. Artichoke is cool
Is there any benefit at all to microbiome testing? I know there is research as to the efficacy of various testing kits, but wonder what your thoughts are on this.
Excellent information. You might want to check the Jerusalem artichoke (Helianthus tuberosus). Great source of inulin and easy to grow unlike globe artichokes.
I’ll take a look!
Thanks a lot - Greetings from HUNgary
love to everyone
I finally found my solution for weight loss. All that worked was keto but I couldn’t stand eating 6-12 strips of bacon a day. Now I eat like 2500-3000 calories a day. Loads of fruit, veggies, yogurt, sauerkraut, kefir, coconut water and am losing weight. Just feed the body quality food: fruits and veggies.
acne control recommendations after starting? i realize this diet causes hormonal changes and this is probably a result but what can i do to help it
Same question sis
Checked out Gutzy but looks like it can only be purchased in select stores (not available online or in some states)???
That was very interesting. Do you think that can cause "tummy troubles" when you're traveling? I seem to have a problem like that. 🤔
I guess it could. It’s not something that I’ve noticed personally
I’m concerned about the amount of carbs that are in the gutzy products. Will they kick me out of ketosis?
Yet another gem💎 Thanks Thomas🤗
You’re welcome!
Do you think is better to eat inulin powder and food sources of inulin... Or inulin powder is not worth to buy
Please talk about PSMF diet
Nice Segway into selling us a product
Apples and pineapple, love them!
I used to love them before keto ;)
Too much sugar for me
@@ThomasDeLauerOfficial sugar in the form of fruit (glucose + fructose) in combination with fiber from the fruit render it nothing like eating table sugar. You're avoiding some pretty nutrient dense foods needlessly. What's "too much sugar" for you, and why is it an issue? We cannot label anything that contains any form of sugar bad after all that would be missing the Forrest for the trees. What about waxy maize starches? 0 sugar but digest extremely fast.
After all it all breaks down to glucose when glycolysis occurs, but you know that.
What about Miso which is made from Koji?
If you have an existing over dominance of bad bacteria are these prebiotics still recommended ?
I love healthy food if it's taste as good as its looking and I find out the secret😍😎
Gutzy sounded good until I read the net carbs. This would have to be a meal replacement. I like the rest of the video just not too sure about Gutzy for me on a Keto but if not on Keto would be a great source.
If you are sensitive to inulin and other FOS, is Acacia an option?
I have always wondered when to consume prebiotics. Should I consume my asparagus first thing or does it really matter when you consume it. I usually consume carbs after consuming my fat based part of my meal.
You can eat it pretty much whenever
How do they fit in to a carnivorous way of eating?
Thank you for the video.
I saw an hypothesis years ago about the appendix being a reservoir for those good bacterias after we had an episode of gut flue etc... they can colonized again. If like me, you had it remove , you stratégie with a stick more than others...
That’s interesting. I’ll have to look into it
Does the prebiotic effect of a vegetable depend on whether it is consumed raw or consumed cooked?
Nope
So when is the best time to take prebiotics or probiotic?
All day everyday.
I just heard a recommendation to take it in the morning on an empty stomach.
The explanation was stomach acid kills it.
True or false?
@@backpackingonline Prebiotics are typically not processed by the human body, so, I dont see a reason why we shouldnt have it later in the day.
@@gowtham236
Prebiotics, probiotics, or both?
@@backpackingonline you might want to check with more authoritative sources about the best time to have the prebiotics and probiotics. I am just extrapolating what has been said in the video.
Hey I made a contribution to your live q&a but didn't get an answer can you reply and answer is it ok to have sugar or something sweet once a week or sometimes as a treat if you been doing good on keto and if
Is resistant starch a form of probiotics? Are they superior?
What stops the prebiotics you are eating from feeding the unwanted bacteria?
What's your favorite way to eat artichokes to get the most benefit?
Can you take gutzy daily ?
please be safe everyone.
0:10 lol so much videos to go look up also Thomas you watch athlean x too ?
I watch everyone in my field
I’m more confused than ever 😩
I don’t have access to my large intestine right now so I’m not even sure what’s going on
Can you drink these on a Keto Diet?
He starts telling us which veggies at 6:20.
I lost 36 lbs on the keto diet in 12 days. I'm never hungry and only seem to be consuming about 650 to 1000 calories a day. Making sure that I manage my micros, staying in that 70-75 20-25 and 5 range I'm fully in ketosis but I wonder if this is too low of a calorie count. Please lemme know if this is a problem or am doing good with range.
Maybe
How to cook/fix artichokes for eating?
Patricia Howell Cassity try fermented or pickled artichoke hearts ! They are yummy u can find them in pickles section
What meat based probiotics do you take?
I can assume sauerkraut and kimchee are also solid prebiotic sources as well correct? I’m keto and eat an ounce or two a day of kimchee during my eating window
Those are probiotics
Thanks Thomas. It's very helpful. Can you made some video about start working out on keto and gaining waight?
Great idea!
I just watched a video from Dr. Berg and he said that artichokes are too high in carbs for a Keto Diet. 😢Which really made me sad. I’m glad to hear you think they are ok on Keto. But I’m still a little confused, I guess it’s because they are so good for the gallbladder and the prebiotic fiber. Do you think the artichoke will knock you out of Ketosis?
Hajro SecicI would hazard a guess thatselectively, it is wise to break keto periodically to meet other supplement needs and balance that out ASR’s on your body’s responses. It may suck to jump out and then jump back in because of lost efforts to gain back but it may be more beneficial if you are capable of getting back on track.
There’s only 6 grams of net carbs. Moderation and separation.
In the UK we have a number of types of artichoke. Do they all have probiotics? Is one better than the other? '
What about Pilots who are traveling everyday, & flying at different times of the day & night all the time? What can we do?
As a flight attendant, I’m rather shocked that I’m not obese!
Why didn’t you say anything about resistant starch?
How about lactose, is it prebiotic?