0:00:00.480,0:00:04.960
in this video i'll discuss the

0:00:02.159,0:00:07.440
surprising gut health superfood that

0:00:04.960,0:00:09.200
aids lupus naturally you'll want to

0:00:07.440,0:00:11.599
stick around for this one

0:00:09.200,0:00:13.120
hi everyone i'm dr chanu dasari i help

0:00:11.599,0:00:15.440
my clients solve their immune

0:00:13.120,0:00:17.920
inflammation and digestive dysfunction

0:00:15.440,0:00:19.680
using the mind gut immunity method

0:00:17.920,0:00:21.279
this clinical approach has helped

0:00:19.680,0:00:23.600
thousands of patients resolve their

0:00:21.279,0:00:25.760
symptoms in as little as six weeks

0:00:23.600,0:00:26.960
without the need for complex or costly

0:00:25.760,0:00:28.560
interventions

0:00:26.960,0:00:31.439
if you're serious about finding a

0:00:28.560,0:00:33.920
lasting solution for lupus and achieving

0:00:31.439,0:00:35.440
results fast check out the link below

0:00:33.920,0:00:37.280
you'll go to a page where you enter in

0:00:35.440,0:00:38.960
your email to receive a free training

0:00:37.280,0:00:41.120
where i walk you through the protocols

0:00:38.960,0:00:43.440
that have helped my clients with lupus

0:00:41.120,0:00:44.960
achieve health within six weeks

0:00:43.440,0:00:47.360
everything you need to know is there

0:00:44.960,0:00:49.360
including free guides tons of helpful

0:00:47.360,0:00:51.440
case studies i'm going to show you the

0:00:49.360,0:00:53.680
science behind superfoods and why they

0:00:51.440,0:00:55.280
actually work for healing the gut

0:00:53.680,0:00:57.120
in addition i'm going to give you some

0:00:55.280,0:00:59.359
very useful tips on how to start

0:00:57.120,0:01:01.680
incorporating this into your diet and

0:00:59.359,0:01:03.680
how to plan your approach for addressing

0:01:01.680,0:01:05.439
lupus inflammation

0:01:03.680,0:01:07.520
now before we go any further don't

0:01:05.439,0:01:09.840
forget to like and subscribe and hit the

0:01:07.520,0:01:12.320
notification bell to keep up to date

0:01:09.840,0:01:14.240
these are must-see videos for anyone

0:01:12.320,0:01:15.680
with lupus looking to reverse their

0:01:14.240,0:01:17.439
symptoms for good

0:01:15.680,0:01:19.920
and it's really helpful information that

0:01:17.439,0:01:21.680
you probably won't get anywhere else

0:01:19.920,0:01:23.759
now a little bit of background the

0:01:21.680,0:01:25.840
mistake i see most people make is that

0:01:23.759,0:01:27.200
they think all food is created equal and

0:01:25.840,0:01:29.200
that they can just eat whatever they

0:01:27.200,0:01:31.280
want and expect their lupus inflammation

0:01:29.200,0:01:33.280
to go away while everyone may be

0:01:31.280,0:01:35.040
different the truth is there are some

0:01:33.280,0:01:37.280
significant ways to decrease

0:01:35.040,0:01:40.240
inflammation on your own within your

0:01:37.280,0:01:41.280
control which greatly impact lupus

0:01:40.240,0:01:43.520
symptoms

0:01:41.280,0:01:45.600
one way the best way is to improve your

0:01:43.520,0:01:47.119
gut health this is what i teach in my

0:01:45.600,0:01:49.280
clinic and the material you're about to

0:01:47.119,0:01:51.439
watch is taken straight out of my mind

0:01:49.280,0:01:53.840
gut immunity academy where people just

0:01:51.439,0:01:55.280
like you learn how to beat their lupus

0:01:53.840,0:01:58.079
symptoms for good

0:01:55.280,0:02:00.079
even when the diagnosis is unclear

0:01:58.079,0:02:02.799
remember that the gut contains over a

0:02:00.079,0:02:05.360
trillion immune cells that's trillion

0:02:02.799,0:02:07.200
with a t so certain conditions which are

0:02:05.360,0:02:09.599
caused by immune inflammation have a

0:02:07.200,0:02:11.200
strong relationship with gut health

0:02:09.599,0:02:12.959
now to understand the topic of gut

0:02:11.200,0:02:14.959
health there are a few useful concepts

0:02:12.959,0:02:16.400
i'll share with you in this video now i

0:02:14.959,0:02:19.200
want to introduce you to a concept

0:02:16.400,0:02:20.879
called intestinal transit time

0:02:19.200,0:02:24.000
this is the amount of time it takes for

0:02:20.879,0:02:26.080
food to travel through the gi tract

0:02:24.000,0:02:29.200
usually food will travel through the

0:02:26.080,0:02:31.920
small intestine in four to six hours and

0:02:29.200,0:02:34.000
the large intestine in about 12.

0:02:31.920,0:02:36.319
but let's say you're constipated and you

0:02:34.000,0:02:38.879
have bacterial overgrowth then sometimes

0:02:36.319,0:02:40.879
it can take several days or up to a week

0:02:38.879,0:02:43.200
to get through

0:02:40.879,0:02:45.200
lingering foods is a term i came up with

0:02:43.200,0:02:47.200
to describe any type of food that

0:02:45.200,0:02:48.160
lingers in the intestinal tract for too

0:02:47.200,0:02:51.920
long

0:02:48.160,0:02:55.040
this list includes meats cheeses sugars

0:02:51.920,0:02:57.599
and simple carbs like flour or bread now

0:02:55.040,0:03:00.239
how long is too long well anything more

0:02:57.599,0:03:03.360
than 12 hours which means you should aim

0:03:00.239,0:03:06.319
to produce stool multiple times a day

0:03:03.360,0:03:09.440
two to four bowel movements a day is

0:03:06.319,0:03:11.360
ideal and normal around the world and in

0:03:09.440,0:03:13.360
our own human history

0:03:11.360,0:03:16.000
when we were foraging for food our

0:03:13.360,0:03:17.840
ancestors went two to four times a day

0:03:16.000,0:03:20.239
nowadays in developing countries we're

0:03:17.840,0:03:21.840
lucky to even go once a day some of my

0:03:20.239,0:03:24.400
clients who suffer from bacterial

0:03:21.840,0:03:26.879
overgrowth ibs and constipation

0:03:24.400,0:03:29.040
sometimes only go a couple times a week

0:03:26.879,0:03:31.840
all of these folks have problems with

0:03:29.040,0:03:34.879
inflammation fatigue stress and it's

0:03:31.840,0:03:37.200
pretty bad so why do these foods linger

0:03:34.879,0:03:40.560
remember i said the list includes meat

0:03:37.200,0:03:42.319
dairy processed grain and sugar

0:03:40.560,0:03:44.879
this is directly related to the amount

0:03:42.319,0:03:47.360
of fiber in these foods and when i say

0:03:44.879,0:03:49.200
fiber most people think of metamucil or

0:03:47.360,0:03:50.560
this thick powdery stuff we mix into

0:03:49.200,0:03:52.239
water and drink

0:03:50.560,0:03:55.200
but when i'm talking about fiber and

0:03:52.239,0:03:57.040
particularly insoluble fiber i'm talking

0:03:55.200,0:04:00.080
about that chewy fibrous material in

0:03:57.040,0:04:02.080
plants and vegetables for example celery

0:04:00.080,0:04:04.080
when you chew it and chew it you're left

0:04:02.080,0:04:05.680
with this material that you can really

0:04:04.080,0:04:07.680
you can't really break up and you just

0:04:05.680,0:04:10.560
end up swallowing it same thing with

0:04:07.680,0:04:12.480
broccoli and kale and carrots it turns

0:04:10.560,0:04:14.400
out this fibrous material is not

0:04:12.480,0:04:15.680
digested in the intestines but it does

0:04:14.400,0:04:18.160
two things

0:04:15.680,0:04:20.160
one it pulls in water making the bowel

0:04:18.160,0:04:22.320
movements nice and soft

0:04:20.160,0:04:24.639
two it prevents the growth of bad

0:04:22.320,0:04:26.320
bacteria in the intestines in the colon

0:04:24.639,0:04:29.040
that's why you hear a lot of people talk

0:04:26.320,0:04:30.960
about fibers being a pre-biotic because

0:04:29.040,0:04:34.080
it basically sets up your intestines for

0:04:30.960,0:04:35.759
success by harboring good bacteria and

0:04:34.080,0:04:38.320
by the way there's nothing special or

0:04:35.759,0:04:40.400
profound about prebiotics so don't get

0:04:38.320,0:04:42.560
tricked by the marketing all prebiotics

0:04:40.400,0:04:44.880
are basically fiber and you should be

0:04:42.560,0:04:46.880
getting enough of it from your diet i

0:04:44.880,0:04:48.400
think fiber is very underrated and

0:04:46.880,0:04:50.639
should be considered an essential

0:04:48.400,0:04:52.880
nutrient and because it's only found in

0:04:50.639,0:04:54.720
plants it's considered an essential

0:04:52.880,0:04:56.960
phytonutrient

0:04:54.720,0:04:57.919
so what are some examples of high fiber

0:04:56.960,0:04:59.360
foods

0:04:57.919,0:05:02.000
here they are

0:04:59.360,0:05:05.280
the list includes things like sprouts

0:05:02.000,0:05:07.280
micro greens broccoli celery carrots

0:05:05.280,0:05:08.840
dark berries like blackberry blueberry

0:05:07.280,0:05:10.400
and elderberry

0:05:08.840,0:05:12.639
avocados

0:05:10.400,0:05:14.880
almonds pecans and walnuts

0:05:12.639,0:05:16.000
lentils beans and peas

0:05:14.880,0:05:18.720
quinoa

0:05:16.000,0:05:20.800
and turnips and beets

0:05:18.720,0:05:23.759
these foods by the way should comprise

0:05:20.800,0:05:25.520
75 percent of what you eat so that you

0:05:23.759,0:05:27.440
know that you're getting enough fiber

0:05:25.520,0:05:29.520
every day so i'm going to use this as an

0:05:27.440,0:05:31.280
opportunity to go into a little bit more

0:05:29.520,0:05:34.400
in depth here and discuss the concept of

0:05:31.280,0:05:37.199
fiber ratios in my opinion if you can

0:05:34.400,0:05:39.039
understand this concept of fiber ratios

0:05:37.199,0:05:41.280
you'll understand the basis of almost

0:05:39.039,0:05:43.600
every single weight loss diet ever

0:05:41.280,0:05:45.600
invented i included it here because it

0:05:43.600,0:05:47.759
will help you judge what types of food

0:05:45.600,0:05:49.919
you should focus on to achieve the

0:05:47.759,0:05:51.440
desired goal it would also be an eye

0:05:49.919,0:05:52.960
opener into the world of fitness and

0:05:51.440,0:05:55.039
nutrition

0:05:52.960,0:05:57.759
our ancestral diets back when we used to

0:05:55.039,0:05:59.680
gather our food from nature consisted of

0:05:57.759,0:06:02.080
a hundred grams of fiber

0:05:59.680,0:06:03.759
now we're lucky if our diet has 20 grams

0:06:02.080,0:06:05.440
of fiber considering all the packaged

0:06:03.759,0:06:07.199
and processed foods we eat

0:06:05.440,0:06:09.039
and when i'm talking about fiber i'm not

0:06:07.199,0:06:10.639
talking about the powdery stuff you mix

0:06:09.039,0:06:12.160
into water and try to chug before it

0:06:10.639,0:06:14.800
congeals i'm talking about the fiber you

0:06:12.160,0:06:17.919
have to chew chew in order to swallow an

0:06:14.800,0:06:20.000
example would be celery or cabbage

0:06:17.919,0:06:22.400
why does this matter our intestinal

0:06:20.000,0:06:24.400
system functions well when it has one

0:06:22.400,0:06:26.160
gram of fiber for every 20 calories

0:06:24.400,0:06:27.199
instead of one gram of fiber for every

0:06:26.160,0:06:29.360
hundred

0:06:27.199,0:06:31.120
and with that fiber you need to also

0:06:29.360,0:06:32.960
drink lots and lots of water almost a

0:06:31.120,0:06:35.120
gallon a day because the fluid and the

0:06:32.960,0:06:36.960
fiber is retained in the food waste and

0:06:35.120,0:06:38.960
gets expelled and dumped out quickly

0:06:36.960,0:06:40.800
from the body fiber ratios are very

0:06:38.960,0:06:42.720
important because they basically dictate

0:06:40.800,0:06:44.160
how well your bowels function and how

0:06:42.720,0:06:45.120
much inflammation is produced in your

0:06:44.160,0:06:47.199
body

0:06:45.120,0:06:49.199
if you have high amounts of inflammation

0:06:47.199,0:06:51.199
then your disease worsens and you gain a

0:06:49.199,0:06:52.560
lot of weight and you keep it on instead

0:06:51.199,0:06:54.960
of burning it off

0:06:52.560,0:06:57.599
so with that being said we should in an

0:06:54.960,0:06:59.840
ideal world aim for one gram of fiber

0:06:57.599,0:07:02.479
for every 20 calories and this is very

0:06:59.840,0:07:05.120
hard and next impossible for most people

0:07:02.479,0:07:06.560
i myself rarely hit this target so i

0:07:05.120,0:07:08.960
might just say to myself let's just try

0:07:06.560,0:07:11.520
to get 40 to 50 grams of fiber a day and

0:07:08.960,0:07:13.599
by the way if you're at a 2 000 calorie

0:07:11.520,0:07:15.520
diet that translates to 1 gram for every

0:07:13.599,0:07:18.400
40 to 50 calories

0:07:15.520,0:07:20.960
the fda thinks 28 grams per day is

0:07:18.400,0:07:22.160
enough but i think 40 to 50 should be

0:07:20.960,0:07:24.400
your target

0:07:22.160,0:07:27.120
keep in mind that's still one half of

0:07:24.400,0:07:29.280
the fiber that our ancestors used to eat

0:07:27.120,0:07:31.520
you can never really have too much

0:07:29.280,0:07:33.280
so let's get back into it after about

0:07:31.520,0:07:35.919
four hours the food waste gets

0:07:33.280,0:07:37.599
metabolized by intestinal bacteria the

0:07:35.919,0:07:40.240
first time it gets metabolized they

0:07:37.599,0:07:42.319
create primary metabolites these primary

0:07:40.240,0:07:44.319
metabolites become food for a second

0:07:42.319,0:07:46.960
population of bacteria which then

0:07:44.319,0:07:48.560
creates secondary metabolites and so on

0:07:46.960,0:07:50.560
and so forth

0:07:48.560,0:07:52.639
this set of bacteria the ones doing the

0:07:50.560,0:07:54.400
primary metabolism these are good

0:07:52.639,0:07:55.520
bacteria they keep our intestines

0:07:54.400,0:07:57.599
healthy

0:07:55.520,0:07:59.599
this second population of bacteria is

0:07:57.599,0:08:01.840
problematic because the secondary

0:07:59.599,0:08:04.400
metabolites are what cause bloating

0:08:01.840,0:08:05.759
inflammation weight gain depression and

0:08:04.400,0:08:07.199
even cancer

0:08:05.759,0:08:08.960
and this makes sense

0:08:07.199,0:08:11.039
think about when you feel bloated or

0:08:08.960,0:08:13.440
inflamed the colon is usually just

0:08:11.039,0:08:14.720
storing and holding on to feces before

0:08:13.440,0:08:16.720
expelling it

0:08:14.720,0:08:19.199
by the way you can test this out there

0:08:16.720,0:08:20.720
is a way you can calculate intestinal

0:08:19.199,0:08:22.720
transit time it's called a

0:08:20.720,0:08:24.879
follow-through study you ingest some

0:08:22.720,0:08:27.039
contrast dye and then the radiologist

0:08:24.879,0:08:29.360
takes some x-ray photos every few

0:08:27.039,0:08:31.599
minutes usually at the end of four hours

0:08:29.360,0:08:33.279
the contrast reaches the colon and then

0:08:31.599,0:08:35.599
you can time how long it takes for you

0:08:33.279,0:08:37.839
to have a bowel movement now if you

0:08:35.599,0:08:40.320
don't want to undergo a medical test the

0:08:37.839,0:08:43.200
simple way you can do this at home is to

0:08:40.320,0:08:45.760
eat an entire beet or two and see how

0:08:43.200,0:08:48.399
long it takes for your stool to turn red

0:08:45.760,0:08:50.399
if it happens within 12 to 24 hours

0:08:48.399,0:08:52.800
you're usually good if it takes any

0:08:50.399,0:08:54.880
longer like two days or more then you're

0:08:52.800,0:08:56.560
probably in trouble and probably deal

0:08:54.880,0:08:58.399
with a lot of bacterial overgrowth and

0:08:56.560,0:08:59.920
inflammation

0:08:58.399,0:09:01.680
when you're first starting out you want

0:08:59.920,0:09:03.519
to make sure that you're getting rid of

0:09:01.680,0:09:05.120
the bad bacteria in your colon and if

0:09:03.519,0:09:07.120
doing that is a problem you can take

0:09:05.120,0:09:09.760
some milk of magnesia and try to have

0:09:07.120,0:09:11.760
two to four liquid bowel movements a day

0:09:09.760,0:09:13.760
for a couple of days it will allow you

0:09:11.760,0:09:15.920
to get a jump start on repopulating your

0:09:13.760,0:09:17.920
gut with good bacteria think of it like

0:09:15.920,0:09:20.000
removing weeds in the garden so you can

0:09:17.920,0:09:21.440
make room for better things to grow

0:09:20.000,0:09:23.120
so that's the topic of intestinal

0:09:21.440,0:09:25.120
transit time it's very important for

0:09:23.120,0:09:27.200
controlling what types of bacteria live

0:09:25.120,0:09:29.040
in our gut it's also important to

0:09:27.200,0:09:30.880
regulate inflammation

0:09:29.040,0:09:32.959
you can impact this by eating a lot of

0:09:30.880,0:09:35.040
fiber and taking magnesium supplements

0:09:32.959,0:09:36.880
when you get constipated all right i

0:09:35.040,0:09:39.040
hope that you enjoyed that video who

0:09:36.880,0:09:40.880
knew that fiber could do so much and

0:09:39.040,0:09:42.880
that's why foods that contain lots of

0:09:40.880,0:09:45.040
fiber are considered superfoods because

0:09:42.880,0:09:47.600
they help in so many ways decrease

0:09:45.040,0:09:49.680
inflammation coming from the intestines

0:09:47.600,0:09:51.920
the same inflammation that triggers

0:09:49.680,0:09:54.000
dysfunctional immune response when food

0:09:51.920,0:09:55.519
lingers too long in the intestines now

0:09:54.000,0:09:57.279
that you know about intestinal transit

0:09:55.519,0:09:59.279
time i want to know what foods you would

0:09:57.279,0:10:02.000
like to eat that contain substantial

0:09:59.279,0:10:03.680
fiber let me know in the comments below

0:10:02.000,0:10:05.200
also if you like this video help support

0:10:03.680,0:10:06.880
my channel by sharing this video with

0:10:05.200,0:10:09.920
someone you know and be sure to

0:10:06.880,0:10:11.680
subscribe for more useful tips on lupus

0:10:09.920,0:10:13.760
this is dr chandu dasari with the mind

0:10:11.680,0:10:16.760
gut muni clinic and i'll see you next

0:10:13.760,0:10:16.760
time

0:10:29.839,0:10:31.920
you

‍