Protect the Liver and Feed the Gut: A Guide to Healthy Nutrition
Good nutrition is essential for maintaining a healthy body and mind. Eating a balanced diet that includes a variety of foods from all the food groups is important for overall health. However, there are certain foods that can be especially beneficial for the liver and gut. In this article, we will discuss the importance of protecting the liver and feeding the gut, and provide tips for incorporating these foods into your diet.
The Importance of Protecting the Liver
The liver is an essential organ in the body that performs many important functions, including filtering toxins from the blood, producing bile to help digest fats, and storing vitamins and minerals. It is also responsible for metabolizing drugs and alcohol, so it is important to protect the liver from damage caused by excessive consumption of these substances. Eating a healthy diet that includes foods that are beneficial for the liver can help to keep it functioning optimally.
Foods That Protect the Liver
There are several foods that can help to protect the liver from damage. These include:
• Leafy green vegetables: Leafy greens such as spinach, kale, and collard greens are rich in antioxidants and phytonutrients that can help to protect the liver from damage.
• Cruciferous vegetables: Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are high in sulfur-containing compounds that can help to protect the liver from damage.
• Citrus fruits: Citrus fruits such as oranges, lemons, and limes are high in vitamin C, which can help to protect the liver from damage.
• Nuts and seeds: Nuts and seeds such as almonds, walnuts, and flaxseeds are high in healthy fats and antioxidants that can help to protect the liver from damage.
• Whole grains: Whole grains such as oats, quinoa, and brown rice are high in fiber, which can help to protect the liver from damage.
• Legumes: Legumes such as beans, lentils, and peas are high in fiber and plant-based proteins, which can help to protect the liver from damage.
• Herbs and spices: Herbs and spices such as turmeric, ginger, and garlic are high in antioxidants and anti-inflammatory compounds that can help to protect the liver from damage.
The Importance of Feeding the Gut
The gut is home to trillions of bacteria that play an important role in digestion, immunity, and overall health. Eating a diet that includes foods that are beneficial for the gut can help to keep it functioning optimally.
Foods That Feed the Gut
There are several foods that can help to feed the gut. These include:
• Fermented foods: Fermented foods such as yogurt, kefir, and sauerkraut are high in probiotics, which can help to promote the growth of beneficial bacteria in the gut.
• Prebiotic-rich foods: Prebiotic-rich foods such as onions, garlic, and asparagus are high in fiber, which can help to feed the beneficial bacteria in the gut.
• High-fiber foods: High-fiber foods such as oats, beans, and nuts are high in fiber, which can help to feed the beneficial bacteria in the gut.
• Omega-3 fatty acids: Omega-3 fatty acids such as salmon, sardines, and walnuts are anti-inflammatory and can help to promote the growth of beneficial bacteria in the gut.
• Plant-based proteins: Plant-based proteins such as tofu, tempeh, and quinoa are high in fiber and plant-based proteins, which can help to feed the beneficial bacteria in the gut.
Tips for Incorporating These Foods Into Your Diet
• Make sure to include a variety of these foods in your diet.
• Try to eat at least one serving of leafy greens, cruciferous vegetables, citrus fruits, nuts and seeds, whole grains, legumes, herbs and spices, fermented foods, prebiotic-rich foods, high-fiber foods, omega-3 fatty acids, and plant-based proteins each day.
• Try to buy organic, non-GMO, and locally-sourced foods whenever possible.
• Try to limit processed and refined foods, as well as foods high in sugar, salt, and unhealthy fats.
• Try to cook at home as much as possible, using fresh ingredients.
• Try to eat a balanced diet that includes a variety of foods from all the food groups.
FAQs
Q: What are the benefits of protecting the liver?
A: The liver is an essential organ in the body that performs many important functions, including filtering toxins from the blood, producing bile to help digest fats, and storing vitamins and minerals. Eating a healthy diet that includes foods that are beneficial for the liver can help to keep it functioning optimally.
Q: What are some foods that can help to protect the liver?
A: Some foods that can help to protect the liver include leafy green vegetables, cruciferous vegetables, citrus fruits, nuts and seeds, whole grains, legumes, herbs and spices, fermented foods, prebiotic-rich foods, high-fiber foods, omega-3 fatty acids, and plant-based proteins.
Q: What are the benefits of feeding the gut?
A: The gut is home to trillions of bacteria that play an important role in digestion, immunity, and overall health. Eating a diet that includes foods that are beneficial for the gut can help to keep it functioning optimally.
Q: What are some foods that can help to feed the gut?
A: Some foods that can help to feed the gut include fermented foods, prebiotic-rich foods, high-fiber foods, omega-3 fatty acids, and plant-based proteins.
Bimbo didn't even pronounce the name of his book properly. She called it "Metabolic." Good ol lamestream media. 🙄
Are fruits bad? HIGH IN FRUCTOSE — Ripe mangoes give me health issues in blood sugar — grapes too… bananas… So I am scared of fruits now…
Some really good reasons to support those ag operations that restore good soil health, use organic and permaculture methods of farming and ranching.
Dr. Lustig evaluates food and their health on the basis of two things, does it protect the liver and does it feed the gut. One of the main things he said “feeds the gut” is fiber which helps protect us from chronic inflammation, insulin resistance, and chronic disease. One of the main takeaways I think was that “Real food is healthy,” and Dr. Lustig described real food as those that don’t have a label and are high in fiber and low in sugar. Dr. Lustig claims the best foods for us are the ones that have few ingredients and aren’t processed. While I agree with Dr. Lustig that processed food isn’t the best option I also don’t think it is sustainable for everyone to only purchase real food. Many people do not have the financial means, the time, or the ability to plan that out. I say this because eating real food takes more planning since it can go bad faster, it takes time to shop for it on a regular basis as well as plan out how to make a meal from it versus buying pre-made and processed snacks and meals. I do know that many processed foods have added ingredients that aren’t beneficial to our health, but even within those there are healthier options with limited ingredients that make the lives of people easier when they do have tight schedules and finances. Dr. Lustig did bring this up very briefly at the end and said “pay now [for real food] or pay later [for your health problems], but I think there is a happy middle ground that can be found so that people can consume the right foods for their physical health as well as for their financial state and family. Another point Dr. Lustig made was regarding plant-based foods, he described some of the harmful environmental effects of protecting crops and grains and contrasted that with the negative, albeit on a small scale, effects of methane gas production from cows. I thought this was very interesting because many times you hear people say that eating plant based is better for you and the environment so I wish he would have gone a little more in depth into that. I think for Dr. Lustig to make this claim was bold because there was not enough evidence provided on either side as eating only plant-based foods or only animal products each come with their own risks. I viewed some of this as being too persuasive and could go so far as to say it was almost being misleading because not all the facts were presented and I believe just based on this people could not make an informed decision. I think to give people/patients autonomy in their decisions on what food to eat they need to be given all the facts and the pros and cons of both sides instead of a biased viewpoint that only gives the negative effects of one choice.
Well said! Thank you so much for putting this out there!
I see bags of McDonalds in Hospital lobbies during COVID.
The general over all health of people has declined.
Even children today have signs of artery disease. Fast foods and sugary drinks have long term consequences.
There is an obesity epidemic today where over 60% of the population is overweight or obese.
What is common today and "NORMAL" is not healthy. The average person today is not healthy and is taking medications.
Heart attacks were once only common in people over 65. Today people in their 40 are having heart attacks.
Add more plants and vegetables to your diet and less junk and overly processed foods. Being thin is a sign of good health. Being over weight or obese is a sign of bad health. Poor diet, lack of exercise and obesity are contributing to high blood pressure, heart disease, diabetes and cancer.
This video was really good until they started talking about green. If you don't live on a ranch stop putting down those that do. They talk about cattle. How about all the gas fumes from all the cars
Or the smog in L.A.
Lol captain obvious over hear. People know they shouldnt be eating this garbage. They do it anyway for the same reason people do drugs
Why is the doc so afraid to reveal some god things to buy at the store? That was weird. I understand you have a book to reveal more information but you couldn’t even say a couple things? Sketchy
New channel intro.
https://youtu.be/PGUWIgYg6rw
Bzzzzt ! pure garbage advice. 200cals of sugar like in FRUIT is healthy if you are hungry. YAYYA obviously everything on the planet eats plant based food. What a moron…
Dr. Robert Lustig is one of my heroes. Please see his books and his other interviews and presentations. I am 70 years old and was raised with real food until the 1970's and 80's processed food trend overwhelmed our food supply. I'm using the information and research data provided by Lustig and his colleagues to return myself to health. Protect the liver and feed the gut.
Best thing I did was stop buying products in packaging, the only thing with packaging are the eggs from my butchers and they're just egg cartons we reuse.
Nice to finally see the keto break into mainstream news.
Just skip the non essential carbohydrates! No fruits ,No potatoes and NO GRAINS! Humans are essential carnivores which large small intestines, tiny cecum, are enzymatic digesters and are NOT hind gut fermenters!
1:11
Great Experience I had with you DOC OKOUGBO YOUTUBE channel after using his herbal product & get cured from herpes Virus totally. Thanks so much DOC OKOUGBO YOUTUBE channel
Chapter 9 taught me what blood tests I need, how to interpret the results and ultimately gave me the confidence to say no when a dr said I needed a statin
Don't tell me Twinkies and Ding Dongs are bad?
He doesn't help the viewers understand much, unfortunately. Not giving a single example of a healthy food. I think the message could be presented in a much more relatable way.
Excellent!👏
THE REASON THE GOOD DOCTOR FLAT OUT REFUSES TO ACKNOWLEDGE WHAT HE BUYS AT THE MARKET, IS CAUSE HE DOES NOT DO WHAT HE PREACHES ABOUT. HE BUYS RED BEEF STEAKS AND NASTY SALAD DRESSINGS. YOU CAN'T BELIEVE ANY BODIES PREACHING WHEN THEY DO NOT LOOK HEALTHY THEM SELF.. AS IN THIS SO CALLED DOCTOR WHO CAN'T EVEN BE HONEST WITH YOU….
I can’t understand why he won’t say what he eats. It makes him come across as deceptive, although I’m sure he’s not.
She said the title of Dr. Lustig's book wrong
Except that the healthiest food for humans, fruit, is high in sugar (fructose) and high in fiber. The carbs are not the problem, the refined sugars like added sugars and fats (oils and saturated fat meats) are.
Dr. Lustig has helped me tremendously. I have all three of his books, and within that time I have transformed the way I think about food and the way I consume food. I’ve lost a grand total of 178 pounds over two years and I don’t even crave toxic crap processed food. I don’t even count calories. I eat real food things that can be grown things that occur in nature. I also make sure that everything I have has fiber. And that’s it. It’s very simple… And I don’t know why people are so blind an ignorant to the real problem.
'just because you are eating plant based food does not mean you are helping the planet'…….thats not true.