Gut Bacteria & Your Keto Diet
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- เผยแพร่เมื่อ 1 ต.ค. 2024
- Meat and cheese are fun foods on a ketogenic diet, but if they are the only foods you’re eating, your gut health is suffering.
We share how the bacteria living in your gut affect your weight and how you can feed those bacteria while sticking to your keto diet rules.
In this video, you’ll learn:
*Why both Prebiotics and Probiotics are important
*What to look for in a probiotic
*How to eat to feed your healthy gut bacteria while on a keto diet
*The healthy oils that support your gut & the ones that damage it
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Link to Dr. Becky's 2nd TH-cam Channel: / beckygillaspy
More Videos:
5 Keto Tips for The Over 50 Crowd • 5 Keto/Low Carb Tips f...
Top 10 Foods to Get Keto-Adapted Quickly: • Top 10 Foods to Get Ke...
Dr. Keith's Complete Transformation: bit.ly/2Gjn4Uw
Definitive Test! What Can I Put in Coffee When Intermittent Fasting? bit.ly/2HHbwdr
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. Dr. Keith Gillaspy, DC, CFMP received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. He also completed 300 hours of post-graduate study resulting in his certification in Functional Medicine. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Gillaspy is a licensed chiropractor in Pennsylvania, and continues to practice in Pennsylvania, and see patients. 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. Gillaspy 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. Dr Becky Fitness LLC and Drs. Rebecca Gillaspy, D.C. and Dr. Keith Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or, any conclusions drawn, services or, product you obtain through this video or site.
You guys just get better and better. Now you're having fun whilst educating. Go for it!
Love your videos!
I hear bone broth does wonders for the flora. The flora starts from mouth to the exit. Fermented foods like sour kraut and kimchi are aresome for the flora. Coconut milk kefir is awesome as well. Throw the pills away. Ha ha ha. Love your channel you both are helping me in my journey.
Good topic! I teach microbiology and cover the microbiome in detail. Imbalances in the natural flora affects many conditions and diseases. It can even affect mood. A study in Australia showed that high performance in athletes have a different microbiome than athletes that are less competitive. The study narrowed the difference down to a couple of species. They are currently running a study with supplementing with certain bacteria to see how performance improves. The direction of medicine will be moving to very specific supplementation of meds/drugs and adjusting the microbiome based on your specific DNA profile.
Thanks for your comment, Craig! The importance of the gut microbiome for overall health is just starting to get appreciated. This is an interesting area of research from weight loss to athletic performance!
Yeah...taking the poop from healthy people and putting it into fat people...talk about an extreme fad! Lol
Good luck Australia!
Great info. How do we make sure more obese mice see this vid?
I wish u speak about Keto for ppl who already have gut problems. Like probiotics r not suggested for bacterial overgrowth etc. And all fermented foods you say aren’t recommended for Candida etc
Kimchi has become my favorite source of healthy bacteria especially on keto. I have a little each day with my eggs. Good discussion. thank you!
Bitsy Keto My most favourite is called “The Owl” Manufactured by Kimchi Korea in Mississauga Ontario, Canada. I Recommend going to an Asian store there are a lot of bad Kimchi’s in supermarkets. Avoid MSG Kimchi. I am planning on learning to make it myself hopefully this summer due to the high cost of buying at Asian store. All the best on your search.
Sam Rossi Songwriter look up Maangchi here on YT, she has a great recipe for Kimchi, plus she is fun to watch.
I think you should recommend how to heal your gut through natural whole foods rather than more from the food industry:)
(even more)
Zero sugar, one large salad, 2 cups of cooked veggies and stop food 3 hours before bed. Excellent idea! Easy to remember, but 2 cups cooked veggies is a lot for me on keto. I keep carbs under 15. I have lost 55 lbs. on keto at 67 years old and love this way of eating. Thanks for your motivation. xoxoMarjorie
how do people go so low on veg, 1 cup is like 75g of sliced cabbage, I usually have around 300-400g of mixed veg with main meal of the day.
I agree, but I think you have to adjust it to your body size and metabolism. The fiber in a large salad fills me up for the majority of the day, so it is harder for me to get in 2 additional cups of cooked veggies without feeling bloated most days. I think the importance is to make sure you are getting the appropriate diverse nutrients and necessary calories for you.
Where is Keith’s cup???🤔🤔😳😳
I just discovered 2 Fit Drs. My husband and I enjoy your videos and have learned so much and received clarity on so many issues. I have started the low card and my husband keto. I just could not do the keto I felt liturgic, but my husband is loving it. We are looking to lose a combined total of 60 lbs. I’ll keep you posted. Please continue with your videos.
Very informative and FUNNY! Bacteria garden- don't feed the weeds! Obese mice gastric bi-pass- who knew? You mentioned cooking with mct oil. Do you cook with avacado oil?
Hi BGAIL, I do use avocado oil for cooking.
I read and heard that mct oil should not be heated above 120°C (250 F). So better use other oils for cooking. Especially avocado oil is good for cooking. And of course butter and ghee...
Eat kimchi!
Sugar in the probitotic?? Sugar feeds the bad bacteria, seems counterintuitive 🤔
will tell you which products have the actual truth of the labeling! Its a great membership to have from a top rated independent lab. In addition to supplements, they cover diet foods, baby foods, makeup, babies cosmetics/products, and childrens foods and supplements, etc. Avoid heavy metals, lead, false advertising, etc. in the products you buy. A great annual membership to have and to give for those you love.
I just read the label of a probiotic I've been taking, it doesn't have sugar in it luckily, but in tiny print it says "Refrigerate after opening." -- Never saw that before...something to keep in mind.
Yes, you shouldn't even buy non refrigerated probiotics, as warmth kills the bugs. I worked in a pharmacy alongside a naturopath, and he was passionate about shunning unrefrigerated probiotics.
Dr. Mercola has amazing probiotics. Expensive yet worth it.
I just eat a very good quality sauerkraut at least 4 or 5 times a week and all is good. It's also full of vitamin C. I also eat 8 to 10 cups of salad nearly every day with at least 10 different leafy vegetables and greens.
Had trouble at first with the fats because I had my gallbladder removed but my body has compensated with increased enzyme production, all is fine now but that took over a year.
Can't say enough about a good bone broth for gut health especially as a way to break fasts.
this was ABSOLUTELY HELPFUL. THANK YOU
From my experience, probiotics haven't yielded good results. They are quite expensive and not guaranteed in any quality. It's SO easy to make your own. One of the best is good old reliable sauerkraut. Also I'd recommend making your own homemade milk kefir. If you make it yourself you get to choose the milk. Best is raw A2 grass-fed. The sugar is eaten by the bacteria - especially with a double ferment. If you're doing Keto, a double ferment is the way to go. These two are truly powerhouses in nutrition and gut health - much much better than purchased probiotics. BTW to test your probiotics, open a capsule and place it in some milk and cover it with a cloth. The milk should separate to curds and whey. If there is no separation, the probiotics are no good.
Thank you for all your great videos. I make my own yogurt using whole milk and a good culture based yogurt as starter. No sugar and it tastes great. It is also very easy to make and doesn't cost much.
Could I use Olive oil for cooking ? Thank you.
Fat mice are the worst!
Avocado oil is also a nice oil to cook with.
Love your videos. Love this "background" and sitting at the table. And... love that you are looking at the camera more. Well done. But.. most of all...I love your good advice. Solid researched information presented clearly. Keep up the good work. I am not doing Keto ..... but... a couple of years ago, I started by following a Paleo/Primal plan a la Mark Sisson, but have now tweaked it to the following: Your 0-1-2-3 plan and limiting good carbs to 75 - 90 grams per day and doing a 15-9 intermittent fasting schedule. My good carbs are starchy vegetables: sweet potatoes, carrots, beets and peas plus 1 small serving of berries. Those are the carbs that I count and limit to 75-90 carb grams per day. I don't count the carbs in the non-starchy vegetables.
After hearing that polyunsaturated oils (from seeds) are unstable oils that oxidise very fast (short shelf life), I'm now storing all my seed oils as if they were as fragile as Flaxseed oil. I used to take that daily for omega 3 dosage, and it was even sold cold, from refrigerators (in the health shops). Free radicals are not something I want to consume whilst healing my gut! Like you, I only cook with saturated fats.
I do like your video's. But a few things I learned
1. MCT oil is very small amount in coconut oil and it is not the same
2. Supplements aren't regulated, nobody is testing them, they can have nothing good inside and can harm you, which have been happening lately
3. Eating greens is good but how much of nutrients are you really getting since our soil is so depleted of any nutrients.
also there is so much false information floating around, false review etc....
The flora within the gut is so important to our overall health and the brain / gut connection is critical to hormone production, especially insulin. Could you address the issue of artificial sweeteners and gut flora. My understanding is that, sweeteners encourages the production on "bad" flora in the gut when on a ketogenic eating plan and this process decreases weight loss, as the flora attempt to extract every last carb (sugar) out of your 20g of carbs per day. The signal the brain sends out to the gut is the same for sugar and sweetener and this causes sugar consuming bacteria to be more prolific in the gut than it otherwise should be on a ketogenic eating plan. I'm very interested in your perspective on this issue. Thanks
Hey guys, my stomach has been acting very weird ever since I have started Keto. Every time I drink keto coffee, I get a sour stomach. Could this be a bacteria issue? Thanks
I dunno, our farm cat LIKES obese mice... 😁
Your videos are a great help to me, thank you so much.
What about jicama? Would that be a good source of prebiotic fiber that could fit into a low carb/keto/weight loss diet?
Have you experimented at all with Resistant starches?
For best results you need to ferment your own sauerkraut and brew your own kombucha and kerfir. You can mix things up by fermenting other veggies like carrots, onions, etc.
Love you guys !!
Thanks both for providing such clear and helpful info for those of us who are interested in our health! Please keep doing what you are doing!!
Great diversity of microbes obtained from raw produce. No need to spend money.
What about kefir. I make my own.
They talk so slow and speak in circles I appreciate the info but damn this video could have been shorter lol
I can get refrigerated Boarhead Sauerkraut at my butcher shop , can sauerkraut keep the probiotic qualities if you heat it up, and do the can or jar varieties have probiotic qualities?
Only heat up to warm. High heat will kill bacteria. No5 just any sauerkraut, must be fermented.
Fabulous info! I just looked at your items that you recommend. I looked into the Inulin powder..... Wondering why you didn't talk about this in this video? Or maybe you did and I missed it. Do you suggest this in addition to those Pure caplets?
We actually are proponents of inulin powder since it is a soluble fiber and mixes well in our morning coffee.
How much of the rice starch you reckon is in one capsule?
Hi, I love your videos so much. Thank you. I just was reading online the other day a scholarly article about studies regarding artificial sweeteners altering the micro biome of the gut. Apparently they all did it except Stevia was not tested. Just artificial sweeteners. Obviously Whatever you two are doing is absolutely working and I am following suit. But I thought that was interesting. I’m sorry I can’t remember the website. It was a bit of hard slog for me but I think you would have no problem reading it LOL considering your occupation.
Hi Diane! You will be interested to know that we tested sweeteners and will be releasing the results in a week or so. :)
Hey, Dr. Becky & Dr. Keith.
Can you do a video on what motivated both of you on your weight loss journeys!?
I believe I saw a video on dr. Becky Channel talking about how she was overweight when she was younger but I don't believe we ever heard Dr Keith story about what eventually got him to the point that said enough is enough and lost that amount of weight. I feel this could be very inspiring for people that are feeling like I don't know I just can't do it I don't have the willpower! whatever, whatever.
Thanks to you both!
We have those videos, Cheryl!
This motivated Dr. Keith to lose 79 pounds: th-cam.com/video/fd0dOlDgYJQ/w-d-xo.html
Our Story: th-cam.com/video/sxJmm5WBSA8/w-d-xo.html
Hello 2 Fit Docs. Wow, I thought Omega 6 Fatty Acids were good for our body
You need a balance of Omega 3's and Omega 6's.
Thank you for the info it’s very appreciated.
I am trying to stay under 20 carbs per day, getting veggies in is a bit of a challenge. If I ferment my own veggies does the fermentation process eat a percentage of the carbs in the veggies, thus being able to eat more?
Also is juicing veggies something you would recommend?
Thank you for any help.
You have be focused on leafy greens and stay away from most root vegetables. In my own experience, juicing seems to really concentrate the carbs and at the same time eliminate most of the fiber. I'm unsure about the fermentation question as we have not tried that ourselves. If you get some data on that please share it. :)
Make your own yogurt it is simple
what about implications of keto diet and tmao risk of atherosclerosis?
While most people find that their risk factors decrease, there are some who are genetically predisposed to having higher lipid panel results with keto. These folks need a little more tweaking than usual.
Thank you for educating us. Your research and information has helped me on this journey! I hope to share good things soon about my results. Blessings to you both!
Thanks, Roxanne! We look forward to hearing your results!
I'm at my target weight and do not fast anymore, is this wise? Thanks
Hi Rodney, intermittent fasting has health benefits that go beyond weight loss. I have a video on my other TH-cam Channel that talks about autophagy, which is a kind of self-cleaning mechanism that is enhanced by fasting: th-cam.com/video/ZHryo2N6lQ8/w-d-xo.html
I want the "good recipe" for sauerkraut and sausage!
Hi Carolyn, grab a copy of our 21-Day Challenge (2fitdocs.com/2-fit-docs-21-day-challenge/). It's in there!
Link does not work for me.
Hi 2 Fit Docs, could you share what's in your typical large salad? I've seemed to hit a plateau and subtle changes in my salad seemed to make my weight bounce up and down (more often up). Thanks!
2-3 cups of greens and then full-fat dressing, sunflower seeds, feta cheese, avocado, hard boiled egg and or bacon bits if we have them. It's up to you! Typically, my salad is 500-700 calories.
Thanks, I'm a sucker for onions, jalapenos, olives, and tomatoes, so I made need to moderate them.
AugustHawk yeah definitely cut the tomatoes...they are a fruit and the seeds may be affecting nutrient absorption
If you can't remember your slogan neither will your followers, so you better change it, just a friendly straight comment, I am in advertising a little, FYI. I like your info better than others on TH-cam. Your videos are filled with facts that are absolutely wonderful but hard to find inner key details in the video, so what do you think, could you make these facts more visible. You could make shorter videos with info that would be more targeted to fit a descriptive title for the video so people will find it.
New subscriber today! I've been on again/off again keto for 3 years. Been strict keto since March 19. It's a challenge when no one else in the house (3 other adults) is interested in eating this way. Anyway, a suggestion for a future video would be on the subject of homemade milk kefir. If I've done my research correctly, one can take a cup of whole milk with 12 grams of carbs down to 1 gram of carb simply by leaving the milk ferment in the kefir grains. The grains eat up the sugar in the milk, and the residual milk product is now filled with healthy gut probiotics and a drastic reduction in carbs. A second fermentation could almost completely eliminate that last carb. Last night, I used my kefir as a milk replacement for sugar free instant jello, and the end product was wonderful. My dog is enjoying the added probiotics, as well, as a treat. I haven't found anyone on TH-cam following a LCHF/Keto plan who has tried/discussed homemade kefir as something in their low carb arsenal of foods. I'd be interested to learn what you think about homemade milk kefir. Many thanks, Debbie
That does sound interesting. :)
Hi Debbie. I started Keto under 20 carbs in January 2016 at the age of 75. I was alarmed because I was overweight and my A1c was 6.2. Within 10 months I had lost 60 lbs. This year my A1c was 4.8. I was gifted milk kefir grains last year. I keep them going constantly, but I drain the the liquid kefir through coffee filters and make delicious kefir cheese. I was not sure how to figure out the carb count on them, but did find something on the USDA nutrition website. I figured the carbs were pretty low. I'm on Instagram as maridoots and I think I posted some pictures of the kefir, also some before and after pictures of me. Let me know if you have any questions. I love this video channel!
Marilyncarol1 60 pounds in 10 months with an A1C of 4.8.....WOW! Congratulations to you. I'm due to have bloodwork done on July 6, and I'm very interested in the numbers. Still playing around with kefir to make it work in my daily regimen. I've never tried a second fermentation, but plan on doing that this evening by putting some lime peal into the kefir and leaving it out for 24 hours. Not sure what I'll do with it after that, but.....maybe add some sweetener for a lime pudding or blend it with ice for a smoothie. I'm 57 and only text, email and watch TH-cam. I'm a social media dummy. Perhaps I'll have one of my college graduate children educate me on Instagram so that I can find your channel/station/site (whatever it's called). Thank you for your reply, and best to you. Debbie
Question can Tomato juice ,is ok or not on Ketosis
You would have to test that David. We would guess that it is too high in carbs.
Love you guys! Thanks for sharing
Thanks, Lisa :)
2 Fit Docs I love to make homemade Greek yogurt but I haven't in a year because I don't know the carb count. I take out all the whey (strain for two days). Is it ok to eat on keto?