Speaker 1 (00:00):
Welcome to The Dr. Gundry Podcast, the weekly podcast where Dr. G gives you the tools you need to boost your health and live your healthiest life.
Dr. Gundry (00:13):
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Hey everybody, Dr. Gundry here with the three healthiest vegetables you should eat. Vegetables are by far some of the most important foods for health and longevity, but by now you know all vegetables are not created equal. So today I’m going to share three of my favorites with you, and I encourage you to eat them as often as you like. Number one, the humble mushroom. First of all, mushrooms are increasingly easy to find, different mushrooms are appearing in our grocery stores. Why? Because mushrooms have incredible properties that you should know about to improve your health, your brain health, and your longevity. First of all, mushrooms contain many polysaccharides. That means multiple sugars. Now, the word sugar shouldn’t throw you off. Polysaccharides are sugar molecules that are bonded together with tight chemical bonds that our digestive system does not have good digestive enzymes to break apart to absorb as sugar.
But good news is our gut buddies, the gut microbiome, have the enzymes to break these sugar molecules apart and they eat them. So these are actually prebiotic fibers in mushrooms that the gut bacteria eat and they in turn make postbiotics. And you’ve heard me talk about postbiotics before. Postbiotics are actually what helps your gut wall, helps your immune system, helps your blood vessels, and helps your brain all by giving prebiotics, like are in contained in mushrooms to your good gut bacteria. As you learned about in my new book, Unlocking the Keto Code, mushrooms are rich in melatonin. Now, melatonin is not the sleep hormone. Melatonin is actually only one of two antioxidants in your mitochondria. And as you know, the mitochondria are the key to your short and long term health and energy. So give them some mushrooms to work with, get the melatonin from the mushrooms. And no, eating mushrooms are not going to put you sleep. Sorry about that.
Try some of the newer ones for maximum impact. Shiitake mushrooms, easy to find now in most grocery stores. They’re packed with a polysaccharide called beta-glucan, which is number one, great for gut health. But number two, has been associated with reducing cholesterol levels in people who take beta-glucan. How about lion’s mane? It’s known as the brain’s supporting mushroom. Lion’s mane used to be incredibly rare, but now we’re beginning to see lion’s mane in many supermarkets. Why do you want lion’s mane? Because people who eat lion’s ne make a compound called BDNF, brain derived neurotropic factor. What that means is that BDNF actually makes neurons grow and divide. So can you imagine that you could actually improve your brain by eating a lion’s mane mushroom? It’s true. You can.
Reishi, Reishi mushrooms are known as the mushroom of longevity. They actually taste kind of like dark chocolate, in my opinion. They’re a huge immune booster and a longevity booster as well. Get the simple cremini mushrooms, they’re right next to the white button mushrooms. It turns out that the white button mushroom, most people do well with white mushrooms. But as you know, I see a huge number of leaky gut and autoimmune patients. And when we do food sensitivity testing on these people, a number of them test positive for reacting to white mushrooms, but they don’t react to the other forms of mushrooms. So if you’re all concerned, or if you have issues with IBS or leaky gut, go for the mushrooms I’ve just mentioned. Get the brown mushrooms that are in every grocery store and leave the white button mushrooms alone.
Finally, I’ve written and had YouTube videos about Portobello mushrooms. They are like a steak in their texture. They make a great pizza crust using them alone and in my first book, there’s a delicious portobello mushroom pizza that you’ll absolutely love and my wife and I enjoy it many times. Get mushrooms into your life.
Number two. Now here’s one that everybody wrinkles up their noses about, but until you’ve had oven roasted okra, just stay with me. Okra and other prebiotic rich plant foods are phenomenal for you. Okra is loaded with soluble fiber and soluble fiber is what your gut bugs like. And believe it or not, fun fact, okra absorbs lectins. It blocks lectins from getting into you. So the more okra that I can get into you the better. Now, why do you want these prebiotic fibers? It turns out that prebiotics are what gut buddies want to eat. And as I wrote about in the Energy Paradox and in Unlocking the Keto Code, there’s a gut centric theory of hunger. And what that means is our hunger actually is controlled by our gut bacteria and if we give the gut buddies what they want to eat, which is prebiotic fiber, they literally send text messages to the brain, and this has been confirmed in human studies, that tell the brain, “Hey, our needs are met down here. You don’t have to be hungry. You don’t have to go look for other food, because we’ve gotten everything we need.”
So get yourself some okra. It’s now available frozen in almost all stores, thaw it out, cut it in half, put it on a baking sheet, pour some olive oil and salt and pepper on it. Put it in the oven at 400 degrees. Take it out after about 10 minutes, flip it, put it back in for another 10 minutes. And I can tell you in our household, these fried baked okra never make it to the dinner table because the family consumes them off the baking sheet. They are so tasty. And if you think you don’t like the sliminess of okra and that’s been a turnoff, these are not slimy, they’re crispy and they taste better than any potato chip you’ll ever have in your life. And your gut buddies are going to love it. And you’ll block whatever lectins you’re eating.
Finally. Number three, dark bitter greens like arugula, Swiss chard, bok choy, and radicchio, what some people call the Italian red lettuce. These are in almost every grocery store now and as you know, they’re among the healthiest foods on the planet. Many of you know, one of my favorite sayings is, “more bitter, more, better.” Studies of long lived people show that they have a love for bitter foods, bitter greens. And the reason is that these dark green bitterness are the polyphenols in these foods. Polyphenols not only feed good gut bacteria, but as you’ve learned in Unlocking the Keto Code, polyphenols are the key to actually improving your mitochondrial health by uncoupling. Gives you long lasting energy. It improves your digestion and metabolism. And it keeps you healthy as you age.
Even better, all of these dark grains are floated with fiber to fill you up fast and keep your gut buddies happy. Again, one of my other favorite sayings is, “If you eat dark green, you will become lean.” And of course these dark green, dark red vegetables are full of high amounts of vitamin A, C, vitamin K and K2, B and E, all of which are really missing in most of our diets. And these are going to promote full health.
Let’s talk about the three fake foods that you should never eat again. Now, unfortunately, the American diet is filled with highly processed foods and all the chemicals, sugars, and fats that come with them. In fact, so many of the foods we know and love, aren’t actually food at all. That’s why today I’m going to cover the three fake foods you should never eat again. Let’s get started.
Number one, fast food. This one may seem obvious, but here’s the real reason fast food is one of the worst things that you can put in your body. They’re typically cooked or made with dangerous oils like soybean and corn oil. And in fact, believe it or not, 95% of the corn in this country is genetically modified and sprayed with Roundup, as are soybeans. So you’re not only getting a harmful omega-6 polyunsaturated fat, but you’re also getting glyphosate in almost all of the fast foods that you’re eating. That’s Roundup, glyphosate, and glyphosate is one of the biggest gut disruptors known to man, and I’m going to talk more about that in another segment.
These oils destroy your gut microbiome’s ability to make a postbiotic called hydrogen sulfide. Believe it or not, most people have been taught that hydrogen sulfide gas is toxic, but in low doses, it’s actually incredibly important for blood vessel health, and these polyunsaturated omega-6 fats in processed foods do the exact opposite. In fact, cooking in these fats and cooking at high temperatures produces chemicals in foods that are called acrylamides. These are cancer causing agents. Let me give you an exciting example from a study in Italy, in Padova, Italy, where they looked at people’s French fry consumption habits and followed people for eight years. People who had French fries two times per week or more had double the heart disease and cancer at eight years compared to people who ate less than two orders of French fries per week.
Think about that the next time you go into your favorite fast food restaurant and order those delicious fries. These things are known to cause cancer and heart disease, and the mechanisms are just what I talked about. Now, what about fake meat? I know I’m one of the original people that says you ought to be eating more plants and particularly plants that like you. But now we’re getting fake meats, like the Impossible burger and Beyond Meat. These are processed foods. These are not real foods. They contain soy protein, potato protein, and there’s actually glyphosate. Roundup has been tested in these products. So fake meat is fake food. It’s not real food. So don’t believe all the hype that a plant based diet is necessarily great for you.
As most of you know, having come from Loma Linda, which is an Adventist, Seventh-day Adventist institution where vegetarian diet is the mainstay, we see huge amounts of very ill people following particularly a vegan diet because the United States, most vegans are eating pastas and grains and beans, which are loaded with lectins. So just because it says this is a plant based diet doesn’t mean it’s good for you. Number two, most sugar free or zero calorie drinks like diet Coke, for example, are the number two big thing that you should never have again. And that’s coming from a person who is a diet Coke addict. I drank eight diet Cokes a day for many years. Why not? So it turns out that most of these beverages are still made with sucralose or aspartame. These actually reek havoc on your gut bacteria. Duke University study showed one packet of Splenda, which is sucralose, killed 50% of all the bacteria in subject’s guts. And that’s the last thing you want to do.
But I think one of the most important things that we should take away, we don’t have sugar receptors on our tongue. We have sweet receptors on our tongue. And so we have those sweet receptors because long ago, the only thing that was sweet was fruit and fruit was loaded with fructose and sugar, and your brain would be alerted by that sweet taste that sugar was coming. And so your brain actually makes insulin to take that sugar and actually store it as fat. Fun fact, great apes only gain weight during fruit season and you and I are designed to gain weight when we taste sweet because we make insulin and insulin is the fat storage hormone. So even when you taste something sweet that has no sugar, you actually produce insulin. Now here’s the bad news. When sugar doesn’t arrive in your brain, your brain says, “Hey, you’ve been cheated. The sugar didn’t arrive. You should go back and find some more and keep eating until you get some sugar in you.” And that’s why these foods actually promote weight gain.
And that’s why I was this big giant fat guy even though I was running 30 miles a week, because I was a diet Coke addict, because I kept looking for that missing sugar. Your body thinks it’s endless summer every time you have these. All right, worst food which is a health food, not peanut butter. For starters, peanuts are lectin bomb. 95% of humans are born with a immune system against the peanut lectin. Peanut butter is also a processed food, which means if you’re buying a can of peanut butter, a jar of peanut butter, it contains sugar, additives and preservatives. It’s not just plain peanut butter. But so many of my patients peanuts show up over and over again on food sensitivities, peanut butter is not your friend.
So there you have it. Three fake foods or as I like to call them, franken-foods, are fast and fried foods, artificial sweeteners and processed foods like peanut butter. So eliminate these from your diet as often as possible and stick to whole foods instead like avocados, like leafy greens and berries when they’re in season.
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Now we’re going to talk about something that’s equally important on your health and talking to your mitochondria and I’m talking about postbiotics. Okay so everybody, unless you live under a rock, know all about probiotics. Those are the friendly bacteria that you’ve heard about in your yogurt, in your kombucha, in your supplement. And so those are good bacteria, and more and more we’re learning and people are understanding about prebiotics. And we’re going to talk about prebiotics because prebiotics are the food that good bacteria want to eat. And the wonderful part about prebiotics is even though they are foods that you eat, you personally can’t digest them. And even if you could digest them, you couldn’t use them. But your bacteria think that these foods are the best thing that ever happened to them. And the science has now expanded to realize that, okay, it’s one thing to feed your good bacteria, have them grow, have them reproduce, have them eat some of the calories that you eat and prevent those calories from being passed on to you.
And so you could actually eat more foods that have prebiotics, even though they may have a lot of calories, but you’ll never see those calories. Well, you’ll see them with that big coiled snake in the toilet every morning. But that’s the point, your bacteria, your probiotics ate them for you. Now, what happens when bacteria eat these prebiotic fibers is the amazing what seems like pseudoscience a few years ago, they make compounds called postbiotics that are either primarily what are called short chain, fatty acids and or gases, or what are now called gaso-messengers or gaso-transmitters. And what’s been learned over the oh, last 10 years, is that it’s these postbiotics that are a sophisticated what’s called trans-kingdom communication system from your gut microbiome. And that includes bacteria. That includes fungi. That includes viruses. That includes molds, that actually make messages, literal text messages that tell your cells information and actually tell your mitochondria what to do.
It’s as I talk about in the book, probably one of the most exciting feats, the discovery of this language, the deciphering of this code. Many people compare it to the deciphering of the German code in World War II called the Enigma code and you may remember the movie about that, the deciphering of this code, of how the microbiome talks to and even controls this organism, us, is earth shattering in what it means. It basically means that what you give your microbiome and the types of bugs that live in your gut, most likely controls your mood, your attitude, your possibility of developing memory loss or dementia, your heart, your heart disease, whether you have cholesterol that bothers you or not, whether your arteries dilate and are flexible, or whether they’re stiff as lead pipes. All of this has to do with the discovery of postbiotics. In fact, so important that a Nobel Prize was awarded in 1998, for the discovery of how one of these postbiotics, nitric oxide actually works as a language, as a communication between the gut microbiome and everything that happens to you.
So these are what are now called signaling molecules and signaling molecules literally tell DNA in you what compounds to make, whether to turn on, to turn off. And more importantly, it actually tells mitochondria whether to work hard, whether to throttle back on the amount of energy they produce, or whether to repair themselves, to protect themselves, or whether they’re not getting the messages to prepare and protect themselves. So this is so exciting that a bunch of seemingly unimportant crap that exists inside your gut has such an effect on almost all things that are going to happen to you. And remember Hippocrates 2,500 years ago, said all disease begins in the gut. And he didn’t know about postbiotics, he didn’t know about trans-kingdom communication, but he knew already that all disease begins in the gut. And he was absolutely right. So the exciting thing is you have control over the messages that are sent to you by your gut microbiome, by giving them the things that they need to eat.
So that brings us into a discussion about fiber. Now, fiber, everybody thinks they know about fiber. There’s insoluble fiber, there’s soluble fiber, but it goes a little bit deeper than that. What do those two terms mean? Soluble fiber means that it mixes with water. So if I put let’s use an example, inulin, which is a soluble fiber that comes from chicory roots. If you put inulin in a glass of water and stir around, presto change-o, it dissolves. You can’t even see it. Let’s talk about insoluble fiber like wheat bran. Let’s take some wheat bran, throw it in a glass of water, stir it around, still sitting there. Your body, your microbiome thinks soluble fiber is its best food. It’s Miracle-Gro to your microbiome. On the other hand, insoluble fiber, like for instance, wheat bran, since I’m going to pick on it, can’t be used by your microbiome and it actually is like eating razor blades.
And that wheat bran actually scratches the lining of your colon, irritates the lining of your colon. And your body’s pretty smart. It says, “Oh my gosh, you got to quit stabbing me. And I’m going to get you out of here.” Believe it or not. That’s why insoluble fiber promotes bowel movements. It’s not some miracle, wonderful thing. It’s actually irritating your bowel and your bowel is trying to get rid of it. On the other hand, soluble fiber is actually what your gut bugs want to eat. And that soluble fiber allows them to make postbiotics. Now, there’s a very important short chain, fatty acid called butyrate or butyric acid. And what’s exciting about butyrate is that butyrate is the number one favorite fuel of your mucosal cells in your gut, particularly your colon. They use butyrate to stay alive. And there’s very cool studies that people who eat a high butyrate promoting diet, a high soluble fiber diet have very low levels of colon cancer. Why? Cause their colon cells are happy.
But the really cool thing is about 10% of all the butyrate your microbiome makes is absorbed and goes and talks to your mitochondria. And butyrate can be used as a fuel for your mitochondria. And perhaps more excitingly, butyrate is one of the preferred fuels for your neurons in your brain. So imagine the idea that eating soluble fiber can actually feed your neurons via your gut microbiome making this postbiotics. Why wouldn’t you do that? So that’s the real excitement about why fiber is so important for you. It’s not to move your bowels, it’s actually to allow your microbiome to produce these compounds that through millennia have been directing your cells, your mitochondria, your neurons, what to do and to protect themselves, believe it or not.
So that’s the essence of why prebiotics are so important for you to make postbiotics. You’re actually enabling an ancient language that has only recently been discovered. And when that language was discovered, I can tell you across the scientific field, there were so many aha moments that you’re learning about in the energy paradox that, I mean, it’s just remarkable how much you depend on feeding your gut bacteria what they want. One last fun thing. We talked about in the previous episode about time controlled feeding, about limiting the amount of time you eat. And people always wonder, well, how the heck am I ever going to make it to noon before I break my fast at breakfast? I’m going to be so hungry. Well, the trick you learn about in the book is hunger believe it or not, comes from your gut microbiome not getting what they want to eat.
And some incredibly elegant studies out of China have proven what’s called the gut centric theory of hunger. They took a bunch of volunteers and they had them on a water fast for either seven or 14 days. So one or two weeks, water only. But they gave these individuals about a hundred calories of prebiotic fiber every day. Now, remember you can’t digest prebiotic fiber. You can’t absorb it. It’s not a fuel for you, but it is the fuel for your gut microbiome. Guess what they found. Even though these people were on a week to a two week fast, they had no hunger. Why? Because it was the gut microbiome that was being fed what they needed so they weren’t sending signals to the brain to be hungry because they got what they wanted. Imagine what that does for the power of you avoiding hunger by taking a scoop of prebiotics in some water when you get up. When it’s nine o’clock and you’re feeling that hunger pain, and you’re never going to make it to noon. Those prebiotics are free for you, they don’t count against you, but it’s exactly what your gut bugs want. And you’ll be shocked with how that cuts your hunger. So that’s the trick for today.
So postbiotics, communication system between your gut microbiome, your mitochondria, your brain, your hunger center. Postbiotics are made from prebiotic fiber that you eat. And remember it’s the soluble fibers that they’re the most important part. Some of these soluble fibers we call resistant starches, like for instance, in a purple sweet potato that you’ve cooked, thrown in the refrigerator, and they’re reheated. It’s one of the best resistant starches there is. Anytime you cook a starch, chill it and then reheat, it’ll be much more resistant to digestion by us and more available to our gut bacteria to make postbiotics. So prebiotics make postbiotics. Get the prebiotics in you, you’ll get the postbiotics made for you.
Heather Dubrow (43:59):
Hi everyone. It’s Heather Dubrow telling you to check out Heather Dubrow’s World on PodcastOne. Every week we discuss the hippest, hottest, newest trends in health, wellness, parenting style, and so much more, including all things housewives and botched. Download new episodes of Heather Dubrow’s World on Thursdays and Fridays on PodcastOne, Apple Podcast, Spotify and Amazon Music.
Dr. Gundry (44:26):
Thanks for joining me on this episode of The Dr. Gundry Podcast. Before you go, I just wanted to remind you that you can find the show on iTunes, Google Play, Stitcher, or wherever you get your podcast. And if you want to watch each episode of The Dr. Gundry Podcast, you could always find me on YouTube at youtube.com/drgundry, because I’m Dr. Gundry and I’m always looking out for you.
