Registered Dietitians Explain Gut Health, SIBO, and Plant Based Diets

Registered Dietitians Explain Gut Health, SIBO, and Plant Based Diets

I know you're comfortable but we're gonna push you to go to the next phase because you cannot sustain health on this extremely limited diet hi guys welcome back so today we have registered dietitians in nutrition and environmental nutrition James and Dahlia from married to health we have had so many requests to have a real dietician on it to dispel all of our yeah all of our questions we have a lot of questions oh man we asked in our Facebook group if you guys aren't a part of it you can definitely join down below it's a closed group and we have just the most amazing people in there and you can get like your questions answered so definitely check that out yeah so we'll be asking your questions directly to James and Dalia and get the answers that we all want will you start by telling us a little bit about your vegan stories and how you got into studying nutrition sure and I'll go first cuz I'll save the best for last which is my wife Dahlia and I'll say you know what really happened was being vegan is we were in school and we were studying nutrition we're studying Dietetics and we were really big fans of dr. Michael Greger and it's so funny cuz yesterday we were at the church we saw him for the first time it was a Seventh day Adventist Church it was years ago something like that and and we saw him speak there and it was already when we were reading the China Study and we're we getting more involved in like wow what is this vegan thing and plant-based thing and he spoke and we're just like wow this is it we were in college and we just became the weirdos in college right everyone's like yeah dairy and cheese and we're just like nope like you know check out the study look at this so we really came into it or at least I did with with a scientific background of like this makes sense health-wise this is super healthy for you let's do it and of course I grew up very unhealthy eating you know all the sugary cereals all the cheese and meat you can possibly and yeah that's where we changed kind of in college and you guys studied at the same time we did so we graduated together and like James said we were kind of the oddballs even amongst dieticians they were like where's your protein so it was nice to make that progression together and it was a slow progression we started cutting things out one by one I think when we met neither of us really ate read me and then it was chicken to go and then slowly little by little and then that day that we saw dr. Greger speak I think I'm still eating eggs that was our last no my last thing was cheese that was hard I'm Hispanic I was like so hard to give up cheese hey I was around that time I was like okay I'm done with cheese okay no more cheese and slow like I just got rid of it and then you and yeah so me too I grew up standard American diet my parents emigrated here from Egypt and so growing up it was really exciting to go out and to go eat a bunch of different places and have all this different food so very acculturated standard American diet was a little bit of Mediterranean food mixed in there too but it turns out I became obese what a surprise and as a teenager in my early teens I was simultaneously diagnosed with pre-diabetes because I was obese with polycystic ovarian syndrome which were excited to talk about today and with an autoimmune thyroid disease and I was given three different prescriptions and was told good luck you're gonna be taking these medications for the rest of your life to get pregnant you're probably gonna need more medicine so I'll see you in three months and so I went home I was devastated depression 16:17 I might have been 17 and I just remember feeling hopeless and I you know called a family member and I was so upset about it and you know a lot of my family members also they don't live healthy lifestyles don't maintain healthy diets and so they were like oh it's fine I take my medicine too and I'm fine and I was like but you're not so to me I went home I said okay my doctor said I should take these medications I'm gonna take them tried them for a month or two and felt awful and then I was done I said no I'm not doing this so I started researching I started then eating a little bit healthier I have just started college I was a psychology major at first and then I took a nutritional class for fun and was like this is for me so my that segues really well into like our our journey as dietitians right and what it actually is because there's so much confusion like are you nutritionists way what's a dietitian a health coach what's other one a certified nutritionist and all this so it's like okay so registered dietitian we're in school you do your undergrad so you do a four-year undergrad or master's and then you go you apply to a didactic internship and this is a certified didactic internship and it's used about 10 months mine was like a year though mine was crazy and so you go there it's very very when we graduated it was one out of 50 graduates would ever get into one of these internship alright so they're really competitive we were lucky we both got in on our first shot and then you complete your internship which is kind of what residency is for doctors so I do your clinical hours and then you have to take this really fun test the best part the interviewing for the internships is like a lot of them are round tables of life yeah the heads of department of the hospitals and years like here on a chair like like it's more of a traditional James did his a patent state hospital which is actually a prison for the criminally insane I applied there as well I did my interview and it was a three or four hour interview I had to take an exam I had to have a presentation I got a tour of the facility and I saw these signs for a memorial for someone and I was like oh who's that for and they said Oh a nurse was killed by one of the inmates and I was like well what about any of the dietitians no just one got punched one time and I was like and the reason being is they pay you and that's so dietician is someone who has like I said an academic background in a degree in the science of nutrition because I think that a lot of people put theories out there bloggers can write things anyone really and especially in California we are actually one of I think four or five states who doesn't license dieticians so that opens up gates to the word nutritionist so yeah you're all nutritionists anyone can say I'm a nutritionist and kind of adjustments nutrition good why not there are ones and don't get me wrong either like me incredibly intelligent nutritionists who are read and cite research and I've also met dieticians who could spruce up their education with research as well but in general that's what we were taught that's that was the foundation of our knowledge to always cite evidence based sources go back to the research and really ensure that your information you're pretty how is credible and I really love that there are a lot of doctors and other health care providers now who are embracing nutrition and sing it to their patients and we love that that they're planting these great seeds and I think even so even if your doctor has recommended things follow up with a credible dietician because a doctor when you go for that visit they other things to cover it's kind of like expecting a mechanic to fix your pipes and you're saying right so you want to really go to the person who specializes in that who's gonna focus and concentrate their energy and your visit on talking about that I'm coming up with strategies that's an amazing point I think so many people just trust doctors because that's just that's a big name yeah it's like oh they're gonna cure me they know everything but you're right there's they've got so many different things to focus on especially like if you have a health problem they're trying to diagnose EU and yeah when you go about finding a dietician that you would trust wrong because I know a lot of people in our group come back and they say oh their doctor told them they have to eat steak or something just like randomly not really the science behind that so they're looking for dieticians I can't say that so they're looking for dieticians to kind of supplement that knowledge how would they go about that this is where we could plug our practice with dr. Angie sadeghi in Newport Beach where she is a gastroenterologist we do primarily focus on the gut microbiome and gut health but we see a range of patients I had that eight-year-old with gastritis and then I had a fifty five-year-old with diabetes and so you know the gut is involved in everything and so we do see lots of patients there and you could go to Dr Ng health comm or Mary Telkom to work there's a great site you can go to high-paced Doc's calm or plant-based Doc's org and you can find Plan B's doctors dieticians nurses all kinds in your area most importantly how to use food to manage PCOS specifically the hair growth and bad areas and the hair loss on the head I don't know if food can help with that but I hope so and we get actually a lot of questions about hair loss specifically related to hormones and stuff absolutely so with PCOS it stands for polycystic ovarian syndrome so it's basically an overproduction of cysts on the lining of the ovaries and this output of the cysts then go on and facilitate the production of what's called androgenic hormones so that's the testosterone da ta da ga there's other and renounce i and other androgen based so basically meant more male type hormones right so those in PCOS are exhibiting again similar when you're male hormones are elevated those symptoms of excess hair growth they can also experience excess weight around the abdomen yeah when you have increased testosterone you're going to be carrying more weight around your midsection women tend to be more of this kind of pear-shaped men tend to have a little bit more of an apple shape and facial hair right so men tend to have that male pattern baldness so if someone's hormones are imbalanced they will also start to exhibit some of those symptoms and there are many underlying causes or etiology for PCOS a huge one is insulin resistance yes so we know that imbalance in blood sugar and just an excessive output of insulin which is that hormone that brings sugar from your blood into your cells it's so necessary it's one of our vacation diabetes right type 2 diabetes so a lot of those who are take to diabetic which is more of the lifestyle type of diabetes are also insulin resistant those who are type 1 diabetic they don't make their own insulin anymore so they're the ones who are injecting insulin each meal so oftentimes when someone is overweight when someone is in taking excess refined carbohydrates not carbohydrates carbs are good for you complex carbs that are high in fiber great for you but we're fine carbohydrates like refined breads and sugars and just processed foods syrups and juices that's going to cause a greater output of insulin and kind of like a car if you're abusing your car you're over driving it you're overusing it it's going to break down faster so your body is less sensitive to the insulin that you're making cuz it's just so used to make you making so much of it right and then if you have excess body fat that's blocking how the insulin can actually get out to your bloodstream so you might be proficient in making insulin but you might not be great at using it so if you're resistant to using it that's a huge risk factor for PCOS and to dive deeper than also kind of going with the fat the fact that then enter your muscle cells and liver cells and so you get that intracellular fat and you think of it as like the cells in a fight with insulin it's like knock knock hey let's talk like I don't want to talk to you they're in an argument right so it's like you know this intracellular fat disrupts the signaling right so insulin can't communicate the sugar can't go in the cell sugar stays in the blood and so you get this cascade effect and all hormones really affect one another so let me see if you are having other hormonal imbalance like your thyroid if your thyroid is out of whack such an important hormone that can put you at risk for PCOS for GI disease and bloating and other disability and diabetes and so all of our endocrine organs are really interconnected so we have this table thalamus pituitary or endocrine system ovaries are in there and so so many underlying factors also we talked about where environmental nutritionist so endocrine disrupting chemicals are awesome and so this this is get gets important because maybe there's people in the groups like I have been vegan I'm healthy I exercise I'm still having these issues what's going on it's like well what's happening with your environment right so we always say that there's about three phases right there's there's your body and then there's your community and then there's the larger community so let's start with your body what you're putting on it but we you know think of it like a rock going in the lake and you have these ripples right so we start with food like start with water and then we start with lotion and makeups and so we just kind of ripple our way out and there are these endocrine disrupting chemicals there's persisting organic pollutants there in vegan foods there in um neveress foods right meat and cheese and eggs and so even now with the the impossible burger I don't want to I don't want like mayonnaise but right now and there was great but this is where you know what we're getting to this very interesting time where vegan food is everywhere there's ice creams and burgers and thing as processed vegan food kind of the way we want to go and so for example 0.0 point zero one parts per billion of glyphosate the most heavily used pesticide and that's getting so much attention now and it's great it's wonderful but 11 parts per billion were found in impossible burgers and so it takes point zero one parts per billion to have an effect they did a in vitro study on a chicken microbiota and it had an effect on the microbiome and and the microbiome is drink directly linked to hormone we call it the the gut hormone access right so if we know it at this tiniest part it's being affected what happens if you did an impossible burger that needs some corn and then a some GMO soy and they need some and you're getting affected so much throughout the day then you come into dioxins air pollution because you live in a busy city and you can't really control so I like to say you think of it like a glass of water right if I put some glyphosate if I put some dioxins if I put some artificial colors artificial flavors think of just one day and I'm putting these little drops in here who wants to drink yeah like no one but we don't think of it that way so it's crazy and that's where you can think like well I'm healthy and it we challenge you to think of well are you looking at all these layers and as you progress do you think like I've climbed my mountain I'm done or do you see the other mountain right behind and going oh I didn't think of that we're always talking on the shows like vegan it's just the tip of beginning conscious and then it just slowly spreads like even vegan pox we put on our body like they're not all-natural they're not safe like if you look on skin deep on ewg you can see there's really three easy steps it's like one of my favorite website and there's just crazy things even in vegan products and I think there's a lot of rewashing yeah going on to vegan is synonymous with clean beauty or it's just not true absolutely and we love that vegan is cruelty-free oh that's wonderful and so that's a great starting point and yeah I got a building from there like you said looking deeper into what types of chemicals were in this product and has this food been adulterated is it vegan or is it whole food plant-based so what we educate on is really whole food plant-based nutrition and we find that that is an incredible medication really you know using food as medicine to reverse insulin resistance to really put PCOS into remission to reverse so many of these preventable chronic diseases that now so many young people right we're seeing so many more young people in our practice so young and we're starting to see yeah it's happening earlier in earnest earlier in life because we're just being hyper exposed and if this is if this is overwhelming oh it definitely is oh for sure yeah and that's where like we try and keep it simple and go hey look if you eat low risk with a whole food plant-based diet you're eliminating so many things and it just takes so much stress off of your day and it's a great way to do that because you know like Dahlia said how to eat your roles with gastritis and GERD you know we've seen three-year-olds with high triglycerides and fatty liver disease in the five-year-old and it's like what and because and then another aspect of this is we're not just dealing with their bad habits you're dealing with your mom's bad habits and your grandma's bad habits so as we progressed transgenerational as we progressed in this bizarro world where we started genetically modifying and we start with artificial colors and processed food it's transgenerational and it builds up in compounds over time yeah yeah all those different things can factor into PCOS and again we always encourage our patient start with one thing and then go to your next step and then build from there instead of feeling like oh my gosh I don't even know I'm doing all those things that he just said not to do I don't know what to do right if you are more vegan and you don't really have a lot of plants in your diet currently okay add one or two more servings a day yeah build from there and then slowly that will kind of crowd out it all the time really change about the ways they had before we take away and you find it kind of just crowds out the other stuff and you're like well I'm happy and you feel good that way so I wanted to recap what you with the food and talk about a little bit like very specifically what are the good Whole Foods versus their refined stuff and then also in that conversation you're talking about fats versus carbohydrate and I know that that can be a little bit confusing when people talk about hormones and some people say you need a lot of fat in order to have especially as women in order to have healthy hormone function and other people will say that it messes with your insulin stuff like that so that can be really confusing if you could talk about that as well that's a great question so whenever anyone asks us about fats pertaining to cholesterol is really what they're asking about because cholesterol is a building block to create our hormones and so you definitely need an adequate amount of cholesterol what a lot of people don't realize is we make cholesterol so anything will delivers for produces cluster that's why you get cholesterol from animal products because they have livers plants don't have livers so we're not getting cholesterol from plant foods but we are making our own cholesterol most people make completely adequate amounts of cholesterol others though might struggle and then we also have some who hyper produce cholesterol I have plenty of plant-based patients who have high cholesterol still they're not eating any additional cholesterol but so that can be genetic that can be hereditary yes and so some are hyper producers like you might be some might be hyper absorbers where they might not be making a huge amount but they are extremely rapidly absorbing all that's made before they can excrete any of it so absolutely cholesterol is a very important component and building block for hormones and fats can play a part into that so we encourage everyone definitely intake healthy amounts of fats from whole food sources so what is a whole food source something that has not had any processing done to it or as little as possible so for example a nut or a nut butter is gonna be a great source of whole fat an avocado all is right and we're focused on omega-3 everything and so omega-3 is important and what you're gonna get in plant omega-3 is ala right so it's alpha linolenic acid which will convert to epa and DHA and so everyone's conversion is different this goes back to the gut microbiome where I think of as a fingerprint everyone's different so you're gonna convert differently somewhere faster somewhat faster than others but we say it's not gonna harm you to have those olives and walnuts and chia seed and flaxseed in have seen all these wonderful whole food fat sources and not the sunflower oil a bunch of olive oil a bunch of fake you know cheese on your pizza that has tons of fat because you kind of it's like you're throwing away money right you're throwing away your calorie dollars where those calories can go to whole food fats that are going to help your microbiome and then give you that fat so it's like a win-win across the board the idea of calorie dollars like you want the most nutrition for your buck Angie Stewart fitness said you want the most nutrition bang for your buck about calories or looking at it just like how much nutrition can you get per plant yes and you know I love to eat maybe she loved to eat when people are always like well how much should I eat how many cups of this I'm like no no do that let's increase your amount of kind of free or low risk or high nutrient foods against your satiated with that I want to eat more and so I want you to eat more too don't think of this kind of sad meal that's this big and you're expected to feel satiated on them because ice meets your calorie deficit or your calorie count but also to and to go back to that question to make sure we answer as well as look if you're coming across these chemicals and you don't know and you're not well-versed and you're like I have no idea but I'm sure I am so what they're called xenobiotics and and your biggest barrier to that is your gut microbiome so when you eat things like walnuts you are getting the beautiful fat you're also getting the wonderful fibers and long as that feeds your microbiome they produce butyrate and all these wonderful things they help your immune system they also help to basically excrete these chemicals right so you these chemicals do have a half-life for the most part they could be excreted in your stool right if they're bound and what's gonna bind them fiber and that's very simple because it's so complex we haven't even figured it all out but it's all these I mean you have a hundred trillion microbes in your gut and that's like they're doing amazing things and so two studies done in 2018 actually showed that women with PCOS had higher amounts of inflammatory bacterial or microbial my yeah in their gut and then they had lower amounts of the commensal the helpful bacteria in their gut so it did show that there was a degree of possible intestinal permeability or when a lot of people call them weekly got into it was more of that inflammatory process going on within their systems which also gives rise to more insulin resistance so again no matter the issue we always link it back to the gut because everything your gut health can so greatly support your hormones that can greatly support your entire metabolic system your endocrine system and the key to that again is Whole Foods because they have that fiber is that okay for someone who has got issues where because I know that there are some vegans who have talked about how they have lost the ability to process my myrrh but it seems like the fiber is often also talked about as like the thing yeah so now we'd go really well into our next question right yes and this is where and this is where let me preface this with saying look it's all it's all a tree like your issues are branches of the same tree and where we've kind of missed the mark in Western medicine is by saying okay diabetes is separate PCOS is separate you know be City is separate no they're all branches of the same tree let's talk about the root causes exactly and even and then if you don't make changes you're gonna just keep growing branches unhealthy branches and this is where again oh yeah well don't get stressed out because the beautiful thing is just like you can grow this tree we can we can get to the root problem and take this tree out right so so it's important and and again no another way to look at a domino effect it's kind of all linked together so if you have got issues issues leaky gut then you know things are leaking into your bloodstream that could in you get an immune response your the autoimmune disease and then you get colon cancer right so that's kind of the progression and like and it sounds very like dark and like oh god I want to get cancer but no the beatable thing is you don't have to just like it's a domino effect let's pick up those dominoes so I was like to that end with that positive note of saying yeah it's a domino effect but we can pick up the dominoes and know yeah so get into SIBO so Siebel is really huge in SIBO stands for small intestinal bacterial overgrowth and essentially we're finding out seventy percent of people with IBS so irritable bowel syndrome we're hearing more about Zeebo now and it's a really recent development so now we're able to identify both patient who has had IBS for ten years they actually have SIBO so it's really exciting right now to be working in the field of gi and seeing and working with more patients with SIBO but we are hearing it also in the plant-based food and so what can cause this or what's been happening again think of the tree analogy and many many roots causing these branches so past antibiotic use possibly not being breastfed again EBC and different chemicals you're coming into contact with different surgeries diabetes so it's so many different factors can contribute there is birth control related at all because it can complete certain nutrients so downstream it can absolutely have effects on the gut we're seeing also that those who have a history of drug use narcotic use those who have use of painkillers for prolonged periods of time also those who use PPI is proton pump inhibitors or you know antacids so again that's kind of neutralizing things it's kind of shutting off systems that were put in place to properly move things through your GI tract so our GI tract as we all know it's kind of a tube right and doctors today you like to say it's this long tortuous tube and we say it's separated by doors in different places and she's completely raised it is it's this long torturous tube that kind of turns and curves in different places so you know food goes down your esophagus it goes into your stomach and then it's moved into your small intestine and your large intestine all those different places have doors separating them and it should be like a river flowing one way so food should only be going down and out right and so certain triggers will cause that flow we talked earlier about GERD and so again that door opens up there's backflow of acid back up your esophagus so with SIBO that door between the small and the large intestine for many reasons like we just mentioned which is called your ileocecal valve different things happen in those two different places in the small intestine where absorbing a lot of nutrients and you know completing the process of breakdown that started in the stomach in the large intestine that is the end cycle right that's why you're fermenting you're packaging your excreting so very different bacteria are needed for those two different things and so when that fermenting type of bacteria gets into the small intestine because it's greedy it's like I want that food up there then again you are going to have that exaggerated bloating so the number one trigger for us when a patient comes in and says by the end of the day I look six months pregnant I wake up with a flat stomach after I eat or drink anything I progressively blow by the end of the day I look pregnant gradual more bloating more floating throughout the day it's very exaggerated they again feel like every bite they take in every sip they take contributes to more and more bloating and so I saw a great analogy like Dahlia I mentioned is this river right so you have this beautiful Amazon River and over time since the day you're born even before then when you're in the womb you're building up these little factories on the side of the river that start to pollute the river maybe they're dumping debris in the river and think of your whole entire life and then these valves that should open and shut and help your river out they become dams right even or they just start to inhibit your autonomic nervous system so this is the flow and just over time you start to pollute the river and what everyone's doing we're at the end of the river and going why is this river polluted let's use this to filter the river no let's use this to filter very what we're trying to do is hold your hand let's walk back up your river and let's eliminate these sources of pollution and debris flowing again right so it's not so much like I gotta do a colonic and I gotta so that's everyone at the bottom of the river arguing of like no do this procedure no do that do this cleanse bacteria loves the most so they find when they eat fiber they're even more bloated and it's not fibers fault we want to get to the root cause so like we said hypothyroidism oftentimes is a huge trigger constipation chronic constipation is a huge trigger diabetes so 60% they hope these things are so just like diabetics get neuropathy nerve death and you hear about their fingers and toes that can happen to your gut to your gut is the most concentrated bundle of nerves in your entire body so nerves start to die things aren't moving foods sitting there bacteria ferments think about it like you're not you're not saying they're moving their small intestine okay now right and when you're killing those nerves you don't you don't realize you are and then you're starting to go well why am i hurting now why is it you're not in control of it really but you rely on it heavens it is important in that and the other things that are important is some of our patients with very severe cases of SIBO will encourage them to do vagus nerve stimulation so we encourage them to exercise their GI tract so deep gargling loud singing we sometimes will tell battle – singing is good for you so there and this isn't funny when you when we start to learn more and more it's like how they say laughing right laughing that's good for you could it be that we're like haha we're really laughing it's like just stimulating all this wonderful thing and then there's also the neurotransmitter so it's like all these beautiful things in life so yeah Wow so work with the gastroenterologist right now we're finding that there is a way to test they'll actually have you drink a solution and then they'll test your breath so you'll blow into these little bags and then they'll test the concentration of either hydrogen or methane gas in that little bag in those bags that you blow in because that's produced by the bacteria so you can test we've seen though the test is 100% accurate there are antibiotics available that are only going to be active in the small bowel there are also herbal antibiotics that we sometimes use which are a little bit more natural they're kind of like essential oils that have been encapsulated there is like we said our protocol where you're reenact you lating your gut retraining your gut as you're working on your root cause because if you are just doing the antibiotics or if you are you know doing those different things and not figuring now Oh actually my hypothyroidism all along oh I need to get my diabetes under control it's gonna come back so that's religious we encourage in the group for everyone to figure out their root cause we expect by the end of the six phases they have figured out their root causes so go to a gastroenterologist don't try to who is familiar with SIBO right and what we're trying to do is really is really bridge the gap and bring together functional medicine Western medicine plant-based nutrition and form this beautiful cohesive community to help everyone where we do we do utilize the herbal antibiotics we do utilize RAF Axman is the most common antibiotic as well it's a pharmaceutical grade antibiotic again and like Dell I mention you Joe just want to do one because then you're like oh we have patients who I'm on my third dose of her Faxon and it's like well are you ready to change your diet no no I'm too busy I'm just gonna keep medication just continuing to so yeah we encourage everyone find your root cause clean up your diet heal your gut and feel well increase or gradually increase fiber or what do you suggest so we work with our patients and we actually have a protocol that we use in the office it's kind of a reverse elimination reintroduction diet so we do take them through a various we take them back to the basics of the most easy to digest foods and we actually stay tuned in the next couple of months we'll be releasing an online SIBO protocol with the community with dr. Angie's baby yes so everyone is free to join that and then we take them through this very systematic six phase elimination and reintroduction to just rebuild the gut microbiome because for a hurting gut and a gut that's ailing and trying to repair itself yes putting in these large amounts of fibrous foods and especially raw foods it's already infinite what we did I can't handle what you're trying to give it so you want to let it rest digest he'll take a beat focus on things like cook foods and easy to digest foods easy to digest grains and build up from there and you can retrain it we're all intrigued that sounds a lot like Ayurveda there's the thing if you have like stomach problems basically go back to the very basic plant foods and like when it's less inflamed they reintroduce more complicated things absolutely right and that's and it's kinda like when you have a problem do you want to run away from your problems and avoid them so they can grow and get worse or are you gotta hit them right and that's you know that's the default it's like I want to do what's easiest that's human nature right it's like I don't I don't want to deal with that but you know what's bloating and gas and and pain and nausea and you feel like you didn't complete your bowel movement or maybe you have hemorrhoids and I know it so this is all stuff no one likes to talk about or deal with well yeah here of course and that's and then we need more love being here we need to talk about it we need to be more vocal about it and we need to understand like it can all be reversed for the most part so that's still important to say I couldn't handle my gut issues anymore so I went Quito yeah or I'm gonna kill you or I'm a carnivore some of them come tell ya and I felt tremendously worse and these diets people have to understand one have not been studied long term or keto has been utilized for epilepsy and for neurological deficits has not been used as an weight loss diet or gut healing diet diet diet absolutely there's no data on so we find that majority of our patients at least and what the research is showing is it's not going to improve your gut health long term what tremendous amounts of research and studies and we went to a conference in March on the gut microbiome are showing our plants protect plants heal the greater variety of plants throughout not only your life your mother's life when she was pregnant with you that is going to manifest in your gut so what they recommend is 30 different types of plants in your diet every single week but again depending on where because if you're not there yet build up work with the dietician so I'm very interested in this sea boat program because I know a lot of that's becoming more and more of a thing a lot of people are finding out that they have SIBO and a lot of plant-based people are finding out that they have SIBO and they their reaction might be oh well I eat plans so that's fiber and I need to be on a low fiber diet so your program starts out with softer foods that are easier to digest less in fiber or like what kind of foods do you start out with that are like easier to digest yeah so we're starting out like a phase one so to speak would be starchy foods or so plantains potatoes right all these wonderful beautiful starchy foods zucchini and because what those start just gonna do if you ever notice when you make a baked potato and you cut it open all the steam comes off and once it cools it almost kind of looks plastic yeah it has like this starchy film that's resistant starch and so they called resistant starch because it'll it'll make its way to your colon and start to act as like a healing starch and start to feed the microbiome in your colon the good isn't it so cool and you think of like even the anatomy of our body right we have we have a lot of muscle on our body we're one of the the mammals who can run the longest distance you know in this world because of starch because of glycogen that we store in our muscle way people carbo-load and things like that but again it's what carbs the Oreo cookies sweet potato yeah so you know this is where we're opting for more the sweet potato purple potato white potato red potato these starches are amazing and we're emphasizing soups and stews and sautés so many go towards raw yeah which which don't get us wrong raw is good but there's a time and a place and it is right so think of is like right it's like you seven cuz you know think of it like I'm having all these gut issues let me add a big kale salad with all these even in phase one tell people cook your fruit steamed your fruit rhubarb compote what is the biggest nutritional mistake you see em vegans yeah I mean you know with with vegans I think it's the idea that oh because it's begin it's healthy and I can eat it that's the ice cream the pizza but even it and again it's that trickery right and it's looking at the front of the package and going oh it's vegan and that's the only thing you're looking at I think that's the biggest mistake is just as the same oh it's vegan okay I can eat it we say look at the ingredients and that is so important and listen to your body because he can eat gluten and he's vegan I can't I'm super sensitive to it and so I think people not willing to accept that I'm already vegan I'm avoiding all these other things yeah and individualizing plant-based diet for themselves and then if that's the case and if you are sensitive to a lot of different things and cutting things out thinking you're still gonna get what you need from just food if you are again in a compromised gut state you might need a supplement at that time or again if you're not in taking a high amount of omega-3 rich foods every day then take a vegan omega-3 please if you again are not in the Sun every day like most of us aren't take a vegan vitamin D or take your b12 we do see some vegans who are b12 deficient so really thinking that if they're not getting especially high quality vegan food they're just gonna get every single thing they need from their low quality vegan food and that just unfortunately and this is the curve ball thrown to vegans is like oh none of us think of the soil and we don't think of oh man we've damaged the soil really losing topsoil we're losing the nutrients in the soil and this is where you know well I eat celery and I eat this and I'm getting the 30 different plant foods well is it organic oh no or maybe it is organic and but you're just not eating enough or maybe you're thinking that you can eat it all but you may be because wherever that farm is it was built on an old factory site and you don't know that so there's so many so many variables and one of the biggest is soil and I think that's gonna be that's already being talked about more now it's gonna be plant based communities starting to talk about that because I think they don't want it a lot of times they didn't want to talk about it before that Oh food may not depending on the food that you're getting and we realize not everyone has the privilege to go shop only at the farmers market yeah we really is that us a complete privilege and so if that's the case then appropriately work with someone who can recommend ok if you can't get all these healthy but can be expensive omega-3 rich nuts and seeds and avocados and well let's make sure that again you don't end up deficient in something and I got a comment this speaks to something I said earlier about three layers right you start with yourself you start with your community and then you start with the bigger nation at large and we can all do that yeah so we have to first work on ourselves then it's maybe our family and friends or it's our neighborhood and then we challenge everyone to get active get political you know start with your government start with your country because we need to make these changes otherwise we're in big big trouble the lighthouse on the lighthouse before you can shift perfect can be such a much bigger advocate for others when you are like strong in your convictions and your knowledge well what do you recommend is a healthy range of grams of fat per day for people I mean I know obviously different ages and different gender is gonna change that but when you're talking about getting adequate amounts of omegas sometimes when I plug my food into a economy door for example I don't always get like that it's like there's the three six and then yeah but but I don't always get sometimes in like in the 70% but I seem to have gotten quite a lot of fat that day I'm using to me how much I should be aiming for so percentage of fat like the Cleveland Clinic will recommend 20 to 35 percent so whatever that is I mean with your caloric intake again you know think of real life so it's really I mean we have like a really great plant-based pyramid that we've fallen says that the base of your pyramid is gonna be fruits and vegetables next up is gonna be legumes then it's gonna be whole grains then it's nuts and seeds or at the top and whole food right so again whole food fats and the beautiful thing is is and kind of all through the pyramid you're gonna get fat it's not it's not kind of just in one place compartmentalize again right this is this is Western culture saying this is here this is here the really fat as in whole grains fat is in fruit like avocado it's kind of ubiquitous for the most part and so it's protein and so yes some foods will have more fat than others but it's all ubiquitous it's all floating around so it's really great and really if you stick to Whole Foods if you're gonna get the fat and you're counting starchy vegetables in that bottom totally vegetables yeah so great yeah so I tend to recommend as we know most Americans are not getting enough fiber most Americans get between 10 to 15 grams which is nothing that's like two servings of vegetables and most of those potatoes so we recommend between nine and twelve is really nine and twelve cups so that would be about twenty four of these little fists of veggies a day if you're again not getting anywhere near that just work on upping that again and focus on your whole food fats and again work your way up because instead of focusing on like the fats and the protein and all this different stuff eat more fiber eat more veggies if you can tolerate them and then if you do need take a multivitamin to ensure you're getting the well-rounded right and and to Clair friend the food really quickly to think of this pyramid is how you're building each meal right so a great example is a taco bowl right so at the bottom you can maybe roast some broccoli or and sweet potato and and zucchini so again the basis this wonderful fruit and badge the next you're doing maybe some pinto beans and black beans maybe you're doing then some quinoa and then you're doing we like to soak cashews and make this beautiful cashew dressing and we pour it on top so you've hit that pyramid you've hit everything and it's just beautiful ubiquitous so you know you can do it you can do it Hispanic Mediterranean Italian you kind of build this kind of pyramid with the foods and it works really well and you're hitting a lot about people who are saying Oh going vegan made me unhealthy but a lot of people who are coming out and saying that happen you know rather have done fast without food for prolonged periods of time or focused only on one food for a long period of time so of course if you're doing that with any food whether it's a vegan food or not ultimately you will end up with side effects of that you will end up deficient in something you want end up with upstream another issue so you know it's rare that you're hearing a lot of these credible health the plant-based professionals and health professionals say oh a veganism moved might let you hurt being plant-based it so again if you're building that solid foundation and using that kind of guide you're making sure you're getting all the righty you need not to be perfect every day because we have treat days too but really having them in moderation it's really nice yeah so I'd love to do kind of a rapid-fire someone ask questions cuz we got some good ones one of my favorites from Jesse Williams can I just eat noodles no adults bikes are kept or kelp granules for iodine and so this gets into the more detailed many gritty things where yeah we do recommend staples in your home cow flakes are one of them where you can we put on our daughters avocado toast we put it in different sautes or making so sea vegetables are super important because of exactly the iodine trace minerals seaweed sprinkle that on anything that you can and yeah you can even do i Audrina on a plant-based diet you are getting really great iodine sources so from my TLC item it has it in it it's like an absorbing okay yeah yeah how important is it to eat meals high in protein before or after a workout if you're trying to build a little muscle this goes back to individuality right so yeah if you're trying to build muscle I'm trying to build more muscles so it's very important I'd say 30 minutes to an hour after workout you are getting a higher protein meal and all depends you're trying to bulk up more you're trying to lean out more and build muscle and that which is harder to do and yeah I mean you want to definitely get the protein post-workout and then pre-workout is usually a carbohydrate based that's a simplified version are there vegan foods that are helpful in preventing / clearing acne or are there vegan foods that cause acne I love that question so sugar is a huge huge trigger for pimples again it's gonna offset your glucose your insulin balance but sugar is definitely one of those that are gonna come out very quickly after I know if I I always wake up the next morning with a little friend so avoiding sugar healing the gut because again having any degree of that intestinal permeability that leaky gut is also going to give rise to manifesting things in other places so on your face and then getting your hormones all in check so a lot of women with PCOS like we talked about before have pimples and have acne so absolutely regulating your hormones healing your gut feeling very empowered because it can be daunting and sometimes I feel like we are the bearers of bad news but we hope that others take this information they feel empowered to educate themselves more learn more reach out to those who are credible so there are doing more good than harm yeah any of you guys are promoting that it's that it's completely doable on a plant-based diet I know that it's like sometimes with gut issues people think that you can't be healthy on a plant-based diet and I love that you guys are like no there yeah actually we're hearing more about plant-based diets and they did one study where they compared vegans they compared homina vores and they compared omnivores who were put on an antral nutrition so it's very low in fiber so it's almost like a liquid solution I'm halfway through this study they gave them antibiotics and then they assessed throughout the rest of the study whose gut microbiome recovered the quickest so they actually found vegans yes good bacteria came back quickest the inflammatory bacteria was lowest soon after and then omnivores were second omnivores on the enteral nutrition word last place so we're actually starting to learn more about the benefits of a whole food plant-based diet and so on that too I have to keep we're gonna keep adding until you cut us off you know you hear you go to your gastro you hear this from doctors or people that don't really have a good understanding of a low residue diet and this is going beyond we've talked a lot about SIBO but Crohn's and and ulcerative colitis and yeah you know anything they go low residue diet which means a low fiber diet and it couldn't be I mean further from what you need to know it's just that you're you're avoiding pain for for quick you know relief but long term you're really shooting you've already shot yourself in the foot you're gonna shoot your other foot and that's like and then you'll always tell people I know you're comfortable but we're gonna push you to go to the next phase because you cannot sustain health on this extremely limited diet so whether you're low fodmap or again even others who are doing these like keto diets or anything else like that it's too restrictive you are never going to improve your overall health by only eating 10 different things every day thank you so much I'm sure there's gonna be a lot of questions in the comments so anyone bring you guys back again and feel free I mean you can go we're always answering questions on our Instagram so at married to health I could visit dr. Angie Mary Telcom we'd love to all right guys we hope that you enjoy this episode we want to know if you have any more questions for James and Dalia in the comments below so make sure you leave us all of your questions there check out the description box like we said all of their information will be there as well as our individual channels and the link to our Facebook group which is where we like to share all kinds of information all the time so check out the description box make sure you're subscribe to this channel as well and we hope you have a really good day you


  1. This is what I don't like about today's generarion of vegans. Especially SOME influencers… it's about "the challenge this" or the water diet that… it doesn't work that way. Eat EVERYTHING on the vegan pyramid and you'll be fine.

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