Foods To Avoid With Gut Inflammation

Greetings. It’s Eric Bakker coming back to you again. Thanks for tuning in. We’re talking about gut inflammation at the
moment and some of the key foods that cause gut inflammation, some of the best foods to
eat. So, be sure to watch the several videos in
this series, which I’m going to upload today. You might get some benefit from this. So, try and really think of gut inflammation
like a body out of control. You are actually consuming something or there
are processes going in the gut and they’re causing a level of inflammation, which is
an inappropriate immune response. The body is quite clever. What it does, it treats these inside it a
little bit like burglars or bad people coming into your property. Your immune system is a little bit like a
home alarm system. It gets reset every day. It’s a bit like a house. You’re going to go to work, you put the alarm
on, you go away, and then the house is protected from people breaking in. Your immune system does a similar thing. However, with low-grade chronic gut inflammation,
it’s like the alarm system is partially working or broken and people can come in and out as
they please. The security is gone. And as we know, if we leave the front and
back door open, it doesn’t take long for the fridge to become raided and all the beer and
pretzels and pizza to be gone and the whole place is a mess. So you need a good alarm system depending
where you live. But you need a good immune system. So, let’s look at some of the foods now that
can really be annoying your body, foods you should take out to reduce this inflammatory
response. This is going to help to make a very effective
and powerful alarm system that will help to protect your body. So, we all know about sugar. Sugar is one of the key foods that’s involved
with inflammatory processes. Studies a long time ago showed that not long
after you consume sugar if you do something crazy like put white sugar in your mouth,
literally within minutes you start reducing the activity of white blood cells called neutrophils. Literally, within five to 10 minutes this
happens. So, this is a well-known research that was
conducted back in the 70s, in America. So, sugar immediately lowers immune function
activity. So, this is crazy. Why would you even eat plain sugar or add
it to beverages or foods? It has so many bad effects on your health. The other effect that sugar has, a negative
one, is it ramps up the production of cytokines, pro inflammatory cytokines. These are particular substances made by your
immune system to help to respond to your body in an appropriate or inappropriate way. The cytokines that are stimulated and produced
through sugar are the inappropriate cytokines which create inflammatory responses. Sugar also pushes up blood sugar levels. It ramps up your blood sugar, which pushes
insulin up and insulin is a pro-inflammatory hormone, so you don’t want to want around
with high levels of insulin in your body all the time. Insulin should only be secreted and utilized
when you’re having a meal. Right, so if you’re going to have snack foods,
or junk foods, or drink soda drinks, or have things that stimulate insulin production,
you’re going to be walking around constantly with low-grade inflammation. Chewing gum with artificial sugars in it,
candy bars, all these things are pro-inflammatory compounds because they all contain sugar. Vegetable oils. Here’s another big thing which a lot of people
aren’t aware of is the oils they consume. Many of these oils are not good oils. They’re high in omega-6 and many people today
consume too many products high in omega-6 rather than consume the omega-3 oil, so their
essential fatty acid ratios in their diet are very skewed. They’ve got much too much omega-6, not enough
omega-3, which leaves them in a pro-inflammatory state. Omega-3 is antiinflammatory. Omega-6 can be pro-inflammatory. Sometimes antiinflammatory depending on the
omega-6, but usually pro-inflammatory. If that balance is too much like this, you’re
going to get too much inflammation. The only oils I tend to recommend people to
consume are olive oil and avocado oil. There are a few oils that you can consume
that are of benefit for you. Coconut oil, for example. Many other oils are crappy, like Canola oil,
rapeseed oil, cotton seed oil. You shouldn’t really consume these oils. Fried foods. Fried foods. We all know about these things. We see the advertisements on TV for burgers
and for chicken things you can dip into containers. Of course, french fries, there’s fried chicken,
there’s fried squid rings. All sorts of things that are deep fried. These are no good. They’re bad foods to eat for the gut. They stimulate the production of what we call
advanced glycation end products. This is basically damaged fats. Damaged fats, again, up-regulate your immune
response. These push up the production of something
called Interleukin 6, which is very inflammatory. So this is a bad guy to eat in your diet. To me, alcohol and fried foods are some of
the worst things you can consume if you want to reduce inflammation. Refined white flour. Donuts. Bagels. Crappy food like that that pushes insulin
response up, breaks down quickly in the body, provides a bit of energy, makes you tired. So these foods stimulate insulin production,
leading to inflammation. Dairy foods. Not really a good idea to consume lots of
dairy, lots of cheese, lots of milk or lots of cream, especially the high-fat dairy, ’cause
again, this is pro-inflammatory, so you want to keep this down. Yogurt is one of the safest ones. It’s been properly cultured, it’s actually
a good food, particularly in you’ve got a very clean organic milk that’s not homogenized
or pasteurized. So, just be cautious of dairy. Dairy also, of course, can stimulate allergies
in the body and inappropriate histamine production, which again, is inflammation, you know, leading
to low-grade tummy pain, itchy skin, bloating, sneezing, itchy eyes, all of these typical
histamine responses. Excuse me. Artificial sweeteners. Another key thing that people get in drinks
and chewing gum and a lot of foods and things like that, also pro-inflammatory. So, I’ve just discovered, I didn’t know this,
but these sorts of artificial sweeteners reduce the production of a beneficial bacteria called
[inaudible 00:06:54]. They actually alter the gut microbiome. So, other research recently has found out
that these artificial sweeteners actually one, they stimulate you to want more, consume
more of these foods, so they create inappropriate responses in terms of appetite. So try and avoid the artificial sugars. Cow meat, like pork and beef and commercially
produced animal products like this, beef in particular is not a great food if you eat
it all the time and every day, because it can tend to push up the production of arachidonic
acid, which is a very inflammatory compound. So, I would recommend you eat more salmon
or fatty fish or lamb. Lamb is a better alternative to beef. If you’re going to eat beef, no more than
once per week and a very small amount. We didn’t talk about the alcohol. Alcohol is a big problem. Little amounts here or there actually help
to reduce C-reactive protein levels, which is inflammatory marker, but if you have that
second drink or that third drink and how many people do that? Most people who have one drink, have a second
drink or a third, or fourth, or fifth, or whatever. Moderation of alcohol is a key if you want
to reduce inflammation. Red wine is preferable over, you know, sprits
and beer, of course. So, you know, if you’re going to drink alcohol,
you’re going to drink maybe a glass of red wine a few times per week. You wouldn’t have three glasses every night. That’s pushing into the high inflammation
state. You get liver damage, you’re putting a huge
big burden on the body to break down the by-products of alcohol and that’s inflammation in its
own right as well. So I recommend that you don’t drink a lot
of alcohol. And then the trans fats. This is one of the last things I’ll talk about. So these are man made fats. These are fats that are hard at room temperature. They’re designed to keep the food longer on
the supermarket shelf. These are bad. These definitely increase the production of
interleukin 6 and C-reactive protein, both components of the immune system so when you
push them up, you’re pushing up inflammation. So these are bad fats. They’re linked with heart disease and cancers
and many different things, so I recommend you avoid the trans fats completely from your
diet. And you can read that on labels. Most companies now avoid putting trans fats
in their foods, ’cause they know consumers are reading labels and therefor won’t buy
them. So that’s some information on some foods for
you to avoid if you want to avoid gut inflammation. Thanks for tuning in.

8 Replies to “Foods To Avoid With Gut Inflammation”

  1. Thanks Eric. Gosh I've eaten something last week that's put me out of action. Think it was the gluten free cookies. ( silly woman) and now the pain in my joints ( big toe and thumbs especially) are screaming and I feel very off color and agitated. I must get it through my head that when I'm feeling good ICANNOT slip up!

  2. I would like to know how many Canxida Restore and Remove tablets I should take per day and wether they should be taken at the same time and when they should be taken (i.e. Before a meal? In the morning? Before bed? Once a day? Every meal?) The directions on the label are very unclear and I want to optimize their effect. Thank you.

  3. Thank you. Would Erythritol fall under the artificial sweeteners that reduce the beneficial Bacteroides? I'm asking because it's being recommended by health professionals, mostly in the Keto community, as a "safe" sugar substitute, even though there is not enough research regarding the safety of sugar alcohols.

  4. Nice change of scenery, Dr. Bakker. I am enjoying this series on diets. I hope you continue with series on different topics.

  5. Sugar, vegitable oil, Fried food, Alcohol, dairy, refined white flour, dairy, artificial sweetners, processed meat, trans fat

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