Gut Doctor Reveals What Degrades Gut Health More than Diet Soda

Intro (0s)

• Dr. Rajer identifies eating foods that one is allergic or sensitive to as the first thing that damages gut health, causing inflammation in the gut (8s).
• To determine food allergies, Dr. Rajer recommends taking the basic IG food allergy panel, which can be ordered by a doctor or self-ordered, and is available at most standard diagnostic centers like Quest Diagnostics (20s).
• Common food allergies that may be discovered through this test include almonds, which some people consume daily, such as through almond milk, without realizing the connection to their abdominal discomfort (36s).
• Dr. Rajer distinguishes food allergies from food sensitivities, which can be identified through a different type of test (50s).

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Foods You're Allergic to (1m49s)

• Food allergy tests are not always reliable and can cause anxiety for patients, so a trial of elimination is recommended to identify common food sensitivities such as gluten and dairy, which can cause gut inflammation and affect 8% of the population (1m50s).
• Eliminating gluten and dairy from the diet can lead to improvement in gut symptoms, particularly for those with irritable bowel syndrome (IBS) (2m23s).
• Gluten sensitivity can cause gut inflammation, and cutting out gluten-containing foods like bread and pasta can lead to symptom improvement (2m25s).
• Dairy sensitivity is also common and can be due to lactose intolerance or sensitivity to proteins like casein and whey, which can cause gut inflammation (2m46s).
• Antibiotics can harm the gut microbiome by killing both good and bad bacteria, leading to long-term damage that can take months or years to recover from (3m22s).
• Taking probiotics during antibiotic treatment can help protect the microbiome and prevent disbiosis and fungal overgrowth (4m8s).
• Probiotics should be taken on an empty stomach in the morning, followed by antibiotics after food, to minimize the impact of antibiotics on good bacteria (4m48s).
• Combining probiotics with prebiotic foods like bananas, artichokes, asparagus, garlic, and onions can help populate the gut with beneficial bacteria (5m12s).
• Fermented foods like non-dairy yogurt, kefir, sauerkraut, and kimchi are also rich in natural probiotics and can be beneficial for gut health (5m32s).

Sugar (5m57s)

• Sugar is a prevalent component in the standard American diet, with the average American consuming 17 teaspoons of added sugar daily, which can be found in various products such as yogurts, soups, and granola bars (5m57s).
• The high sugar intake feeds bad bacteria and yeast in the gut microbiome, leading to an epidemic of disbiosis and fungal overgrowth in the gut (6m20s).
• Once bad bacteria and yeast take over, they can hijack cravings, causing individuals to crave more sugar (6m32s).
• The ideal upper limit for refined additional sugar intake is less than 5 grams per day, excluding naturally occurring sugars found in fruits (6m46s).
• There is a link between sugar intake and conditions like candida, and reducing sugar intake is part of the treatment, which also involves increasing the intake of leafy greens (7m6s).

Artificial Sweeteners (7m25s)

• Artificial sweeteners, especially those labeled as sugar-free or no added sugars, can degrade gut health and should be avoided, as they can feed bad bacteria and lead to digestive issues and bloating (7m25s).
• Sugar alcohols like xylitol, sorbitol, and mannitol can be fermented in the gut, causing digestive issues and bloating in some individuals (7m42s).
• Artificial sweeteners like aspartame, commonly found in diet sodas, are also detrimental to gut health (8m5s).
• Stevia and monk fruit are considered safe sweeteners, but may trigger additional cravings in some people (8m10s).
• Natural sweeteners like honey and maple syrup are preferred for making healthier desserts, as they contain trace minerals and offer additional benefits, such as immune-boosting properties in the case of honey (8m35s).
• Local honey may help with allergy symptoms, but its high fructose content can sometimes trigger bloating and gas issues in some individuals (8m46s).
• The quantity of honey consumed may be a concern for individuals with insulin resistance or diabetes, as it can impact blood glucose and insulin levels (8m55s).

Constant Snacking (9m25s)

• Constant snacking, where people reach for a snack every 2 hours, is leading to an epidemic of bloating, as the small intestine needs time to digest and process food, typically requiring 4 to 5 hours between meals to clean out (9m33s).
• The migrating Motor complex, which involves waves of peristalsis in the small intestine, takes a couple of hours to complete, but constant snacking prevents this process from occurring, leading to bloating and potentially contributing to Small Intestine Bacterial Overgrowth (SIBO) (9m50s).
• Practicing meal spacing, where meals are separated by 4 to 5 hours, and having a minimum of 12 hours between dinner and breakfast, can be beneficial for gut health and reducing bloating (10m13s).
• Intermittent fasting can be even more beneficial for digestive health, as it activates autophagy, the self-eating and cleaning up of the GI tract, and can significantly improve bloating (10m46s).
• Fasting for extended periods, such as 20 to 24 hours or more, can have added benefits for digestive health, but it's essential to manage blood sugar levels and monitor how the patient responds to the fast (10m39s).

Excess Alcohol (11m13s)

• Excessive alcohol consumption can degrade gut health by killing good bacteria in the gut, as alcohol has bacteriocidal properties, meaning it kills bacteria (11m16s).
• Alcohol, especially in the form of beer and wine, can turn into sugar, potentially feeding bad bacteria and yeast in the gut microbiome (11m33s).
• Excessive alcohol consumption can trigger acid reflux and heartburn (11m44s).
• Some people may experience direct digestive issues with alcohol derived from specific sources, such as grains versus hops, but the primary concern is excessive alcohol consumption, regardless of the source (11m54s).
• Individuals with celiac disease should avoid alcohol fermented from wheat products, but in general, excessive alcohol consumption is harmful to the gut microbiome (12m16s).
• Excessive alcohol consumption can have broader negative health effects, including acting as a neurotoxin, requiring liver detoxification, causing dehydration, and negatively impacting sleep (12m27s).

NSAIDs (12m45s)

• Non-steroidal anti-inflammatory drugs (NSAIDs), including ibuprofen, Motrin, Al, and Naproxin, are common over-the-counter pain medications used for headaches, lower back pain, and menstrual cramps (12m48s).
• Despite being titled "non-steroidal anti-inflammatory drugs," NSAIDs can actually cause inflammation in the gut, leading to gastritis, stomach ulcers, and duodenal ulcers (13m6s).
• NSAIDs can also affect the permeability of the gut, leading to leaky gut, especially when taken on an empty stomach (13m11s).
• To minimize harm, it's recommended to minimize NSAID use and consider alternative pain relievers like acetaminophen or Tylenol instead (13m28s).
• The COX-2 enzyme is affected by NSAIDs, which can lead to a decrease in the production of protective prostaglandins in the stomach, resulting in ulcers (13m39s).
• If NSAIDs must be taken, it's recommended to take them after a substantial meal to protect the stomach lining (14m5s).
• Topical NSAIDs, such as diclofenac, can be used as an alternative to oral NSAIDs, allowing for localized pain relief without affecting the gut (14m30s).

Eating Too Quickly or When Stressed (14m53s)

• Eating too quickly or when stressed can negatively impact digestion, as it prevents the vagus nerve from being activated, which is necessary for proper digestion and is controlled by the parasympathetic nervous system that helps with rest and digestion (14m53s).
• Many people eat on the go, in front of a screen, or in their car, putting them in a state of fight or flight, which can lead to issues such as acid reflux, bloating, and constipation due to poor food breakdown and impaired gut motility (15m16s).
• Slowing down and eating mindfully can make a significant difference in digestion and alleviating gut symptoms (15m38s).
• Drinking too much water with a meal can potentially dilute stomach acid, but this issue is patient-specific, and some individuals may not be affected by it (15m47s).
• For patients with low stomach acid (hypochlorhydria or achlorhydria), it may be helpful to take digestive enzymes and supplemental acid pills with only a small amount of water and wait 30 minutes before drinking more water to minimize the dilution of stomach acid (16m24s).
• Everyone's digestive system is different, and some people may not experience any issues with drinking water during meals, while others may need to adjust their habits to optimize digestion (16m49s).

Eating the Same Things Every Day (17m2s)

• Eating the same foods every day can lead to a narrow gut microbiome, as it only feeds a certain type of bacteria, whereas a diverse diet strengthens the microbiome and prevents disbiosis and overgrowth of bad bacteria and yeast (17m3s).
• A narrow gut microbiome may contribute to the development of intolerances, rather than an actual immune response to a specific food (17m52s).
• Different microbes in the gut are responsible for breaking down different substances, such as oxalobacter, which breaks down oxalates found in foods like spinach, chard, and almonds (18m10s).
• People without oxalobacter in their gut are at a higher risk of developing kidney stones if they consume high-oxalate foods, and antibiotic exposure may contribute to the lower colonization of this bacteria in the US population (18m36s).
• A correlation has been observed between the absence of oxalobacter and intolerance to certain vegetables, and it is possible that not consuming oxalate-rich foods for extended periods may lead to the decline of oxalobacter in the gut (19m1s).
• This raises concerns for individuals on diets that exclude oxalate-rich foods, such as the carnivore diet, as they may have difficulty reintroducing these foods later on due to the potential decline of oxalobacter (19m20s).

Long-Term Use of PPIs (19m48s)

• Proton pump inhibitors (PPIs) are acid-suppressive medications that can be necessary for certain conditions, such as stomach ulcers or H. pylori, but their long-term use can degrade gut health (19m49s).
• Long-term use of PPIs can shut off stomach acid, affecting the entire gut microbiome and leading to issues like SIBO (small intestine bacterial overgrowth) and dysbiosis (20m20s).
• Without stomach acid, proteins cannot be broken down properly, allowing bad bacteria and yeast to overpopulate in the gut (20m30s).
• Long-term PPI use can also affect the absorption of key minerals like calcium, magnesium, iron, and zinc, increasing the risk of osteoporosis, hip fractures, and dementia (20m47s).
• People who have been taking PPIs for a while may find it hard to stop due to increased gastrin levels, which can cause a flood of stomach acid when the medication is stopped (21m30s).
• To transition off PPIs, a doctor may recommend switching to an H2 blocker like Pepcid, then gradually transitioning to natural alternatives (21m57s).
• Natural alternatives for acid reflux symptoms include DGL (a type of licorice), aloe vera gel, and slippery elm, which can be taken as needed (22m14s).
• Drinking organic aloe vera juice without added sugars or preservatives can also provide relief from heartburn by coating the esophagus (22m38s).

Where to Find More of Dr. Nambudripad (22m50s)

• Dr. Nambudripad works in Fullerton, California, at a practice called OC Integrated Medicine (22m51s).
• The practice can also be found online (22m55s).
• Dr. Nambudripad has a YouTube channel called "Rod stre and buod comma MD" (22m58s).