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Bloating & Constipation On Plant Based Diet? FODMAP Diet? Dr Greger


For the most part, a plant-based diet is a
great way to enhance your digestive system as it is rich in vitamins, minerals, water
and most importantly fiber, whilst also reducing or completely eliminating hard-to-digest foods
such as dairy, red meat, dairy and eggs. One of the most serious gastrointestinal disorders
is an inflammatory bowel disease called Crohn’s Disease. Patients experience diarrhea, cramping abdominal
cramping and pain, fatigue and blood in the stool . The first line of treatment is drug
therapy such a steroids and immune system suppressors if these don’t relieve the symptoms,
surgery is recommended, where doctors removes a damaged portion of the digestive tract and
then reconnect the healthy sections. Nearly half of those with Crohn’s disease
will require at least one surgery. However, surgery does not cure Crohn’s disease. However in this study Crohn’s patients were
asked to eat a semi-vegetarian diet for two years. It was a vegetarian diet that allowed less
than one serving of meat per week and after two years 92% of those on the plant rich diet
were symptom free whereas the majority of those not on that diet had relapsed. Researchers commented that this is the best
result in relapse prevention ever reported. However, some people have reported experiencing
digestive difficulties like constipation, bloating and Irritable bowel symptoms on a
plant based diet. In a moment we will hear from Dr Greger as
he talks more about this. Now there are a few things you can try if
this is your experience for example when eating grains you can choose easier-to-digest grains
such as quinoa, millet, gluten-free oats and amaranth. You may also want to consider soaking the
grains first as that can help release phytic acid from them which some people find hard
to digest. You may also want to consider taking an algae
omega-3 supplement as multiple studies have shown that dietary omega-3 oils help to reduce
intestinal inflammation and maintain good gut health. So now let’s hear from Dr Greger…[Dr Greger]
What you describe is an extraordinarily healthy diet but I think if you added up the fiber
you’d be surprised. When people think fiber they think fruits
and vegetables, fruits and vegetables have a lot of fiber per calorie but they have so
few calories and so much water in them there’s actually very little fiber with a few exceptions. If you really want to get to 100g fiber a
day something that’s more natural for our species then whole grains are really the only
way we’re going to get there because they’re dried basically as such that really extraordinarily
high in fiber so people tell me “I eat big salads I’m getting huge amounts of fiber”
actually if you added up throughout the day you’d be surprised maybe you’re only hitting
30 or something, 32g is the recommended minimum daily intake whereas you get a really healthy
whole food plant based you can get up to 70g or so and the healthiest populations are like
at 110g which they’ve evolved to eat. So someone who’s constipated on a plant
based diet I recommend ground flaxseeds, lots of water and an increase in your whole grain
consumption. (Bloating) That might be a microbiome issue
and it’s matter of feeding the microbiome what does the microbiome eat? Fiber eating bacteria we need to increase
our fiber intake and foster the growth of good bacteria so the bad bacteria die away
then we should not have those gastrointestinal problems now look there’s some people that
may have some issues with gluten so you have to go on a case by case basis but in general
you want digestive health? That was the whole foundation of the whole
plant based diet theory starting with Burkitt and Walker and all those key figures back
in the middle of last century- it really started with diverticulitis, hiatal hernia and then
expanded from there to the heart disease and the cancer and all these other things but
digestive health that should be the baseline. Do I recommend the low FODMAP diet? Even the inventors of the FODMAP diet don’t
recommend the FODMAP diet beyond just a few weeks because they’re concerned that cutting
out really healthy foods could be a long term detriment and this is for irritable bowel
syndrome. But in the short term a FODMAP diets may help
but it turns out they don’t help more than your standard irritable bowel advice which
is like avoid fatty and spicy foods so there doesn’t seem to be anything special about
a FODMAP diet and you’d be cutting out some potentially really healthy foods which you
certainly wouldn’t want to do more than the
short term.

Randall Smitham

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26 COMMENTS

  1. David Zimmermann Posted on February 5, 2020 at 4:12 pm

    How many randomised controlled trials demonstrate that fibre relieves symptoms of constipation? Zero.

    In fact, the only trial out there investigating this showed that the ELIMINATION of fibre from the diet (i.e. a carnivore diet) relieved ALL symptoms of constipation.

    I’m not even close to a carnivore, but it drives me mad when people like Dr Gregor make a bunch of completely baseless claims based on incredibly weak evidence. 100g of fibre being the “natural diet” for a human? Unbelievable crap based on piss poor science. Try to ramp up your fibre intake to 100g a day, you’ll never manage it. You’ll be farting non stop and you’ll never have another normal bowel movement again.

    Reply
  2. Herb.itall.bivore Posted on February 5, 2020 at 4:22 pm

    It’s ironic as being 100% plant based RUINED my gut health. I’m now in the process of trying to rebuild my health and introducing eggs and fish again has given me incredible relief. And you’ll find case after case like this if you look on the internet. I’m sure 100% plant based works great for some, but it also really messes up others.

    Reply
  3. NewDrew2 Posted on February 5, 2020 at 4:42 pm

    I'm vegan and I noticed processed soy and wheat causes me bloating and inflammation. I'm perfectly fine when I cut those things out. When I was raw vegan I was at my peak physically and mentally, straight super human!

    Reply
  4. French blue8 Posted on February 5, 2020 at 5:02 pm

    Funnily, your front-loaded ad was for a new anti bloating medication, lol!! Of course taking medication for the occasional case of temporary bloating is silly, unnecessary and just a way for big Pharma to take your money well messing up your insides with chemicals it doesn't need and really cannot process. Probably leading to even worse bloating. Wonderful video with lots of good information and Common Sense science.

    Also please know, my London friend,📍🎇💂🇬🇧💂📷📍 that I am still enjoying and loving your sweet and melodically cheery outro music,🎼🎵🎸 and will forever!

    Reply
  5. David Buchanan Posted on February 5, 2020 at 5:04 pm

    Thanks. David 🙏🏴󠁧󠁢󠁳󠁣󠁴󠁿

    Reply
  6. Divergent Droid Posted on February 5, 2020 at 5:08 pm

    I was constipated for 38 days once, thought I was gonna die. No amount of fiber would help. No over the counter product would help and believe me I tried Everything. It took me 38 days of looking before I came across what worked, a Salt Flush. Dissolve 2 Teaspoons NOT Tablespoons of Non Iodized salt into 32 oz of warm water and drink down within 5 minutes. That's a LOT to drink in 5 minutes and it's gonna be Very salty. You should start to feel it in 30 to 45 minutes. It worked like Magic. You can do it once a week if needed to help keep you regular.

    Reply
  7. michael onello Posted on February 5, 2020 at 5:36 pm

    Didn't like the video,,,LOVED the video….! Thanks
    Whole plant based foods on Instagram == mikewakethefoodup

    Reply
  8. Luke Weaver Posted on February 5, 2020 at 5:54 pm

    Stay well hydrated. I add soaked chia seeds (chia pudding) to my smoothies and switch it out with soaked psyllium powder (pudding) and soaked dandelion root leftover from making infusion tea. They give me lots of fiber.

    Reply
  9. sooooooooDark Posted on February 5, 2020 at 9:54 pm

    its funny how like all science seems to say digestion gets better on vegan(ish) diets, especially when whole foods r eaten
    but from the people ive talked to (without.any.single.exception) the opposite appears to be true(er?) for some strange strange reason

    Reply
  10. Intellectual Generation Posted on February 5, 2020 at 10:21 pm

    Exactly what I needed at this time

    Reply
  11. DionysisGalanis Posted on February 5, 2020 at 10:28 pm

    So is reducing the amount of fruits on a vegan diet helpful?

    Reply
  12. Oliver Barker Posted on February 6, 2020 at 1:32 am

    SIBO Small Intestinal Bacterial Overgrowth and Candida Yeast caused by antibiotics. Look up GojiMan to cure

    Reply
  13. Oliver Barker Posted on February 6, 2020 at 1:36 am

    https://www.ncbi.nlm.nih.gov/pubmed/29761234 IBS could be SIBO

    Reply
  14. Ted Teddy Posted on February 6, 2020 at 5:52 am

    Chew in teaspoon of fennel seeds and swallow that’s all you have to do good luck everyone

    Reply
  15. Ted Teddy Posted on February 6, 2020 at 5:54 am

    repeat repeat repeat till you feel better teaspoon of fennel seeds chew and swallow . 😔

    Reply
  16. Mike Skylark Posted on February 6, 2020 at 8:13 am

    It's a complex issue.

    Reply
  17. Coach Tyson Posted on February 6, 2020 at 9:31 am

    Before plant based diet, I was almost in keto diet, when I turn to plant based diet almost 1 month, I experiencing blood in the stool, bloating, constipation until now, is something to do with the different microbiome? Is this ok or I should check with doctor? My fibre intake is almost 100g, lots of oat, legumes, fruits, flaxseeds, more than 5 liters water intake everyday …

    Reply
  18. Swiss Lady Driver Posted on February 6, 2020 at 1:28 pm

    This is terrible advice.

    Reply
  19. Jeanne Amato Posted on February 6, 2020 at 3:03 pm

    Once again nature’s food saves lives. Be easy on yourself and take it slow.

    Reply
  20. Kasimir B Posted on February 6, 2020 at 3:08 pm

    The FODMAP diet definitely has helped me tremendously with my IBS.

    Reply
  21. Jill Philips Posted on February 6, 2020 at 11:42 pm

    Please 0nly “ The Ones who have Land and
    Security and “Truth in “Seeds “soil “ Plants not
    Altered in their” DNA Codes “ “And “ All “Processing “
    And All “The “Truth In “Every “plants” toxicity
    “ No Pesticides “ Truth On Oxalate’s Dangers In Many Many Plant’s .”

    Reply
  22. Michael Taylors Posted on February 7, 2020 at 6:53 pm

    Too much indigestible cellulose ?

    Reply
  23. John Samson Posted on February 7, 2020 at 11:27 pm

    Why is fiber important if we just poop it out along with all the gut bacteria that is feeding off it

    Reply
  24. GregariouS * Posted on February 8, 2020 at 12:14 am

    Has peeled potatoes helped anyone?

    Reply
  25. B Green Posted on February 8, 2020 at 4:22 am

    I have eating whole food plant based for 7 years and am like clockwork. Thanks for the research you've done

    Reply
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