in this video i'll discuss the surprising gut health superfood that aids ulcerative colitis naturally you'll want to stick around for this one hi everyone i'm dr chandu dasari i help my clients solve their immune inflammation and digestive dysfunction using the mind gut immunity method this clinical approach has helped thousands of patients resolve their symptoms in as little as six weeks without the need for complex or costly interventions if you're serious about finding a lasting solution for ulcerative colitis and achieving results fast check out the link below you'll go to a page where you enter in your email to receive a free training where i walk you through the protocols that have helped my clients with ulcerative colitis achieve health within six weeks everything you need to know is there including free guides tons of helpful case studies i'm going to show you the science behind superfoods and why they actually work for healing the gut in addition i'm going to give you some very useful tips on how to start incorporating this into your diet and how to plan your approach for addressing ulcerative colitis inflammation now before we go any further don't forget to like and subscribe and hit the notification bell to keep up to date these are must-see videos for anyone with ulcerative colitis looking to reverse their symptoms for good and it's really helpful information that you probably won't get anywhere else now a little bit of background the 02:15: Dietary mistakes made by people with Ulcerative Colitis (UC). mistake i see most people make is that they think all food is created equal and that they can just eat whatever they want and expect their ulcerative colitis inflammations to go away while everyone may be different the truth is there are some significant ways to decrease inflammation on your own within your control which greatly impact ulcerative colitis symptoms one way the best way is to improve your gut health this is what i teach in my clinic and the material you're about to watch is taken straight out of my mind gut immunity academy where people just like you learn how to beat their ulcerative colitis symptoms for good even when the diagnosis is unclear remember that the gut contains over a trillion immune cells that's trillion with a t so certain conditions which are caused by immune inflammation have a strong relationship with gut health now to understand the topic of gut health there are a few useful concepts i'll share with you in this video now i 03:42: Intestinal Transit Time and "lingering foods" to avoid with Ulcerative Colitis (UC). want to introduce you to a concept called intestinal transit time this is the amount of time it takes for food to travel through the gi tract usually food will travel through the small intestine in four to six hours and the large intestine in about 12. but let's say you're constipated and you have bacterial overgrowth then sometimes it can take several days or up to a week to get through lingering foods is a term i came up with to describe any type of food that lingers in the intestinal tract for too long this list includes meats cheeses sugars and simple carbs like flour or bread now how long is too long well anything more than 12 hours which means you should aim to produce stool multiple times a day two to four bowel movements a day is ideal and normal around the world and in our own human history when we were foraging for food our ancestors went two to four times a day nowadays in developing countries we're lucky to even go once a day some of my clients who suffer from bacterial overgrowth ibs and constipation sometimes only go a couple times a week all of these folks have problems with inflammation fatigue stress and it's pretty bad so why do these foods linger remember i said the list includes meat dairy processed grain and sugar this is directly related to the amount 05:31: Fiber and the importance of it with Ulcerative Colitis. of fiber in these foods and when i say fiber most people think of metamucil or this thick powdery stuff we mix into water and drink but when i'm talking about fiber and particularly insoluble fiber i'm talking about that chewy fibrous material in plants and vegetables for example celery when you chew it and chew it you're left with this material that you can really you can't really break up and you just end up swallowing it same thing with broccoli and kale and carrots it turns out this fibrous material is not digested in the intestines but it does two things one it pulls in water making the bowel movements nice and soft two it prevents the growth of bad bacteria in the intestines in the colon that's why you hear a lot of people talk about fibers being a prebiotic because it basically sets up your intestines for success by harboring good bacteria by the way there's nothing special or profound about prebiotics so don't get tricked by the marketing all prebiotics are basically fiber and you should be getting enough of it from your diet i think fiber is very underrated and should be considered an essential nutrient and because it's only found in plants it's considered an essential phytonutrient so what are some examples of high fiber foods here they are the list includes things like sprouts microgreens broccoli celery carrots dark berries like blackberry blueberry and elderberry avocados almonds pecans and walnuts lentils beans and peas quinoa and turnips and beets these foods by the way should comprise 75 percent of what you eat so that you know that you're getting enough fiber every day so i'm going to use this as an opportunity to go into a little bit more in depth here and discuss the concept of fiber ratios in 07:30: Fiber ratios and the positive impacts on Ulcerative Colitis. my opinion if you can understand this concept of fiber ratios you'll understand the basis of almost every single weight loss diet ever invented i included it here because it will help you judge what types of food you should focus on to achieve the desired goal it would also be an eye opener into the world of fitness and nutrition our ancestral diets back when we used to gather our food from nature consisted of a hundred grams of fiber now we're lucky if our diet has 20 grams of fiber considering all the packaged and processed foods we eat and when i'm talking about fiber i'm not talking about the powdery stuff you mix into water and try to chug before it congeals i'm talking about the fiber you have to chew chew in order to swallow an example would be celery or cabbage why does this matter our intestinal system functions well when it has one gram of fiber for every 20 calories instead of one gram of fiber for every hundred and with that fiber you need to also drink lots and lots of water almost a gallon a day because the fluid and the fiber is retained in the food waste and gets expelled and dumped out quickly from the body fiber ratios are very important because they basically dictate how well your bowels function and how much inflammation is produced in your body if you have high amounts of inflammation then your disease worsens and you gain a lot of weight and you keep it on instead of burning it off so with that being said we should in an ideal world aim for one gram of fiber for every 20 calories and this is very hard and next impossible for most people i myself rarely hit this target so i might just say to myself let's just try to get 40 to 50 grams of fiber a day and by the way if you're at a 2000 calorie diet that translates to 1 gram for every 40 to 50 calories the fda thinks 28 grams per day is enough but i think 40 to 50 should be your target keep in mind that's still one half of the fiber that our ancestors used to eat you can never really have too much so let's get back into it after about 09:34: Intestinal Transit Time expectations and how to test it with Ulcerative Colitis. four hours the food waste gets metabolized by intestinal bacteria the first time it gets metabolized they create primary metabolites these primary metabolites become food for a second population of bacteria which then creates secondary metabolites and so on and so forth this set of bacteria the ones doing the primary metabolism these are good bacteria they keep our intestines healthy this second population of bacteria is problematic because the secondary metabolites are what cause bloating inflammation weight gain depression and even cancer this makes sense think about when you feel bloated or inflamed the colon is usually just storing and holding on to feces before expelling it by the way you can test this out there is a way you can calculate intestinal transit time it's called a follow-through study you ingest some contrast dye and then the radiologist takes some x-ray photos every few minutes usually at the end of four hours the contrast reaches the colon and then you can time how long it takes for you to have a bowel movement now if you don't want to undergo a medical test the simple way you can do this at home is to eat an entire beat or two and see how long it takes for your stool to turn red if it happens within 12 to 24 hours you're usually good if it takes any longer like two days or more then you're probably in trouble and probably deal with a lot of bacterial overgrowth and inflammation when you're first starting out you want to make sure that you're getting rid of the bad bacteria in your colon and if doing that is a problem you can take some milk of magnesia and try to have two to four liquid bowel movements a day for a couple of days it will allow you to get a jump start on repopulating your gut with good bacteria think of it like removing weeds in the garden so you can make room for better things to grow so that's the topic of intestinal transit time it's very important for controlling what types of bacteria live in our gut it's also important to regulate inflammation you can impact this by eating a lot of fiber and taking magnesium supplements when you get constipated alright i hope 10:30: Outro that you enjoyed that video who knew that fiber could do so much and that's why foods that contain lots of fiber are considered superfoods because they help in so many ways decrease inflammation coming from the intestines the same inflammation that triggers dysfunctional immune response when food lingers too long in the intestines now that you know about intestinal transit time i want to know what foods you would like to eat that contain substantial fiber let me know in the comments below also if you like this video help support my channel by sharing this video with someone you know and be sure to subscribe for more useful tips on ulcerative colitis this is dr chanudasiri with the mind get immunity clinic and i'll see you next

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