(6 mins) Transcript

Key points: A high fiber diet is important for healthy microbiome, one with 'good bacteria' in abundance. Dr Greger mentions that *-biotics (prebiotics, probiotics, synbiotics) and fecal transplants could boost microbiome health but he suggests that it's probably best to simply eat WFPB.

(6 mins) Transcript

Fascinating video that explains a single study: Africans in rural Africa were put on a modern western diet and Americans in America were put on a rural African diet (which happens to be predominantly plant-based). Gut microbiome was studied. Within 2 weeks, colon cancer risk for those on Western diet went up; colon cancer risk for those on African diet went down.

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Key point: Our guts initiate an "inflammatory response" in the absence of fiber. Apparently, our body mistakes lack of fiber for infection. Why? See the video.

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Key point: humans can be divided into two broad categories: those who eat lots of plants and those who eat lots of animal products simply by analyzing our gut bacteria distribution.

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We can change our 'enterotype' by switching between a plant-based food system and an animal product based food system. it's that simple.

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Analysis of ancient poo (paleolithic poop fossils) demonstrates that we were eating a lot of fiber (a lot of plants) back then.

The same point was made by Dr Christina Warinner, an archaeological geneticist who also featured in the documentary The Game Changers. In her PCRM talk (46 mins, 2016) and her TED talk (22 mins, 2013), she explains that "Paleo" is a marketing term without any scientific backing — a meat-centric diet is not backed by archaeological or genetic evidence, she explains.

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Companion article: Updating Our Microbiome Software and Hardware (2020)

Key point: when we feed fiber to our gut bacteria, they produce molecules that protect our gut lining.

(7 mins) Transcript

The most hilarious video by Dr Greger that I've come across — instead of simply fixing our food habits to reduce TMAO levels, we've devised many other pills and procedures to effectuate the same!

(2 mins) Transcript. What protects plant-based individuals from obesity? Many theories abound. See Boosting Gut Flora without Probiotics. In this video, Dr Greger explores the theory that production of propionate (an anti-obesity compound produced by good bacteria through digestion of fiber), which we absorb back into our system, protects us from obesity.

(1 min) Transcript. Dr Greger's summary: "Certain good bacteria in our gut can turn the fiber we eat into an anti-inflammatory, anti-cancer compound — called butyrate — that we absorb back into our system. We may be able to boost the number of butyrate-producing bacteria by eating a plant-based diet."

Companion article: Boosting Gut Flora without Probiotics (January 2013).

(2 mins) Transcript. Higher ratios of bacteriodetes to firmicutes is associated with healthier weight. What may be responsible for this? Perhaps the polyphenols in fruits, green tea and vinegars.

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(5 mins) Transcript. Dr Greger's summary: "What does the gut have to do with developing Parkinson's disease?"

(6 mins) Transcript. Dr Greger's summary: "Avoid these foods for leaky gut prevention: common drugs, foods, and beverages can disrupt the integrity of our intestinal barrier."

(5 mins) Transcript. Dr Greger's summary: "The recommended diet for leaky gut treatment. Which foods and food components can boost the integrity of our intestinal barrier?"

(5 mins) Transcript. Dr Greger's summary: "Inadequate consumption of prebiotics — the fiber and resistant starch concentrated in unprocessed plant foods — can cause a disease-promoting imbalance in our gut microbiome."