Striving for Alkaline Pee and Acidic Poo

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Striving for Alkaline Pee & Acidic Poo

More than 30 years ago, an idea was put forward that high colonic pH promoted colorectal cancer. A high colonic pH may promote the creation of carcinogens from bile acids, a process that is inhibited once you get below a pH of about 6.5. This is supported by data which show those at higher risk for colon cancer may have a higher stool pH, and those at lower risk have a low pH. There was a dramatic difference between the two groups, with most of the high risk group over pH 8, and most of the low risk group under pH 6 (see Stool pH and Colon Cancer).

This may help explain the 50-fold lower rates of colon cancer in Africa compared to America. The bacteria we have in our gut depends on what we eat. If we eat lots of fiber, then we preferentially feed the fiber eating bacteria, which give us back all sorts of health promoting substances like short-chain fatty acids that have anti-inflammatory and anti-cancer properties. More of these organic acids were found in the stools of native Africans than African Americans. More acids, so lower pH. Whereas putrefactive bacteria, eating animal protein, are able to increase stool pH by producing alkaline metabolites like ammonia.

The pH of the stools of white versus black children in Africa was compared. Children were chosen because you can more readily sample their stools, particularly the rural black schoolchildren who were eating such high fiber diets—whole grains, legumes, nuts, vegetables, fruits, and wild greens—that 90% of them could produce a stool on demand. Stuffed from head to toe with plants, they could give you a stool sample at any time, just as easy as getting a urine sample. It was hard to even get access to the white kids, though, who were reluctant to participate in such investigations, even though they were given waxed cartons fitted with lids, while all the black kids got was a plate and a square of paper towel.

The researchers found significantly lower fecal pH in those eating the traditional, rural plant-based diets compared to those eating the traditional Western diet, who were eating far fewer whole plant foods than the black children. But, remove some of those whole plant foods, like switch their corn for white bread for just a few days and their stool pH goes up, and add whole plant foods like an extra five to seven servings of fruit every day, and their stool pH goes down even further and gets more acidic. It makes sense because when you ferment fruits, veggies, and grains, they turn sour, like vinegar, sauerkraut, or sourdough, because good bacteria like lactobacillus produce organic acids like lactic acid. Those who eat a lot of plants have more of those good bugs. So, using the purple cabbage test highlighted in my video, Testing Your Diet with Pee & Purple Cabbage, we want blue pee, but pink poo.

If you compare the fecal samples of those eating vegetarian or vegan to those eating standard diets, plant-based diets appear to shift the makeup of the bacteria in our gut, resulting in a significantly lower stool pH, and the more plant-based, the lower the pH dropped. It’s like a positive feedback loop: fiber-eating bacteria produce the acids to create the pH at which fiber-eating bacteria thrive while suppressing the group of less beneficial bugs.

It might take even as little as two weeks to bring stool pH down on a plant-based diet. In a study published in the British Journal of Cancer, a dozen volunteers carefully selected for their trustworthiness and randomized to sequentially go on regular, vegetarian, or vegan diets and two weeks in, a significant drop in fecal pH was achieved eating completely plant-based.

But there are differing qualities of plant-based diets. For example, the two groups followed in the study I mentioned earlier had dramatically different stool pH, yet both groups were vegetarian. The high risk group was eating mostly refined grains, very little fiber, whereas the low risk group was eating whole grains and beans, packed with fiber for our fiber-friendly flora to munch on.

Just as a “reduction of high serum cholesterol contributes to the avoidance of coronary heart disease,” a fall in the fecal pH value may contribute to the avoidance of bowel cancer. Similarly, eating more whole plant foods may also help us avoid bowel cancer, through the same means.

More on colon cancer prevention in:

In health,

Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:

Discuss

Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.


49 responses to “Striving for Alkaline Pee & Acidic Poo

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  1. Ok I’m really confused with this article. Previously, you mentioned that the consumption of meat(and certain refined grains) nets a more acidic body pH but here you’re saying that it makes the colon more basic, probably due to the ammonia produced. Is the production of ammonia overshooting the pH? You also mentioned previously that an acidic environment in the kidneys would result in more free radical damage but is this not the case for the colon? Can someone clarify this for me?

    1. The sentence about “putrefactive bacteria” is a discriminator and not a follow. IOW, putrefactive bacteria is not as desirable as “fiber eating bacteria”. Putrefactive bacteria and meat might increase stool pH whilst fiber eating bacteria and plants might lower stool pH.

    2. Thanks for your comment Dasaniyum,

      According to this review, the pH of our body is very tightly regulated, pH being variable in different parts of the body (see image attached) https://uploads.disquscdn.com/images/8d06b0b39d134504a9a501e6554f29a562d9073ab3c40b2892decfcc980b14b7.png

      Yes, that the meat effect on colonic pH is indeed correct, according to this publication.

      I tried to find an answer for your question regarding the free radical damage was, but it was only related to acid load on kidneys (see here) … one could assume similar effects on colon, however, it has to be confirmed and I was not successful, it is possible low pH in colon is necessary and ideal or the body has appropriate mechanisms to cope already built in but I am not the expert on this topic so just speculating.

      Hopefully someone else may answer it better.

  2. Dr Greger, you mention sauerkraut in the article in a way that implies that it’s natural fermentation is good. But in discussing it directly in a post video you showed that it poses a higher risk for prostate cancer (and maybe others. I can’t remember). Did I miss something or should sauerkraut still be avoided? Could you clarify this point please.

    Thanks,
    Mark G

    1. Hi Mark, are you referring to the video here:http://nutritionfacts.org/video/carcinogenic-putrescine/ that refers to foods that produce putrescine? If so, the video shows that of the foods shown only the canned fish- sardines and especially tuna are the ones that have putrescine to the point that one should be worried. Fermented foods are very good for providing probiotic bacteria creating a healthy gut environment. If there is another video or blog post you are referring to it would be good to provide the link so we can comment directly. Thanks

      1. Hi docbeccy. Thanks for the note. The video you cite isn’t the one I was thinking of. I think it was about just sauerkraut or sauerkraut and kimchi. There is one with the same message but the food in question is just kimchi and it even says there was no evidence of benefit or risk for sauerkraut. But it also says kimchi is harmful. I just looked but cannot find the video for sauerkraut. So maybe I’m remembering the kimchi one being about sauerkraut. That’s possible but I don’t think so because I just watched it less then two months ago. And I never eat kimchi, so I wouldn’t have reason to confuse them. Still, it’s possible I remembered it wrong.

  3. Good stuff.
    I’m a vegan and have been for 11 years. But, I’d like a couple articles in the future:

    1) How not to die as a vegan. What you need to make sure you’re getting to stay healthy.

    2) Are processed Vegan foods acceptable for your diet? (I eat lots of fake meats like tofurkey, vegan burgers etc. I’m heavier than I should be and I suspect is due to the gluten in these products, but they are convienient.)

    3) Is too much tofu or soy based product dangerous? I eat a lot of tofu and ended up with hypothoroidism. Coindidence? Hard to know. But I would like your thoughts on tofu, pros and cons.

    Love the book.

    1. Thanks for your comment Eric,

      1) The Daily Dozen in the How Not To Die book is a wonderful and complete guide how to stay health, were you referring to anything in specific? If so, could you give an example?

      2) The ideal diet is that one that is rich in whole food plant based diets, minimally processed and avoids animal foods. Under this concept, whether a processed food is vegan or not, one has to be aware of nutritional labels. Things to watch out for in the examples you gave: salt, total fat and saturated fat content – they are often too high. I truly believe that you should be eating whole plant foods most of the time.

      Regarding the gluten, worth watching:
      Gluten-Free Diets: Separating the Wheat from the Chat

      3) Dr Greger recently uploaded a video on Who Shouldn’t Eat Soy?.

      Dr Greger has also got an excellent summary on soy (see here), it will tell everything you need to know on soy and you can click each link attached to further know about the subject.

      On the other hand, the main pro and cons of soy are to do with phytoestrogens in them, to which there is also a good review.

      Hope this answer helps.

    2. All the fake meats I find in the supermarket have added oils in them and that is harmful (Dr. McDougall says added oils are one of the two outright toxins in the standard American diet.) The added oils will make you heavier as well as sicker.

      As an alternative to fake meats, I sometimes use a thick homemade lentil soup as a spread on bread. Choice of lentil type will affect the texture.

    3. Eric Rhoads: You have already received some good replies. I thought I would add my own 2 cents.

      1) What do you need to do to make sure you are healthy? Darchite’s reference to the Daily Dozen is a good one. In case you didn’t know, I thought I would point out that you can download a free phone app on the Daily Dozen–in addition to getting the great details from Part 2 of the book How Not To Die.
      .
      In addition, you might also check out the following page on NutritionFacts which includes a nice high level overview: http://nutritionfacts.org/2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations/
      .
      2) As others have said, the fake meats are not the healthiest of foods. They are great for transitioning people and for the occasional treat. But they are generally highly processed and very calorie dense. Gaining weight has nothing to do with gluten per-say, but eating a high calorie dense diet. Following are some great resources for understanding the concept of calorie density. This will help you figure out how to eat differently if losing weight is a goal of yours.
      .
      Dr. Greger covers calorie density (http://nutritionfacts.org/video/eating-more-to-weigh-less/ ), but not in enough detail in my opinion for someone who wants to apply it for the first time. Doug Lisle, one of the experts in the Forks Over Knives documentary, gives a great ‘calorie density 101’ talk officially called: How To Lose Weight Without Losing Your Mind. I have watched the following talk from Doug Lisle several times and think very highly of it. And it’s free!!! And it’s entertaining! https://www.youtube.com/watch?v=xAdqLB6bTuQ
      .
      As good as Doug Lisle’s talk is, it pretty much just gives you a solid understanding of the concept, but not enough practical information in my opinion. For starting to get the practical information, I recommend a talk from Jeff Novick,Calorie Density: “How to Eat More, Weigh Less, and Live Longer,” http://www.jeffnovick.com/RD/Calorie_Density.html If talks aren’t your thing, the following article from Jeff covers a lot of the same information: http://www.jeffnovick.com/RD/Articles/Entries/2012/5/20_A_Common_Sense_Approach_To_Sound_Nutrition.html
      Be sure to pay attention to the charts.
      .
      I have additional resources on practical ways to apply the concept of low calorie dense eating if you are interested. Since you are talking about eating lots of fake meats, I’m guessing that you are looking for lots of convenience and time savings. Let me know if you are looking for some ideas.
      .
      3) I think Darchite covered tofu very well, so I’ll leave it at that. :-)
      .
      Hope this helps!

    4. Tempeh is far better than tofu, it is fermented soy. soy should not be consumed unless it is fermented, ie; tempeh, miso, tamari etc. Stay away from the fake meat, way unhealthy with too many fillers and additives. Eat more veg. I am vegan and find more salad raw with every meal keeps me healthy. Beans are better too and a can on hand is great to add to vegies.

      1. Musicveg: While it sure does get repeated often, the idea that soy should not be consumed unless it is fermented is a myth. There is a lot of info on NutritionFacts concerning soy and if you investigated, you would see that there is no distinction made on the health benefits whether you are eating tofu vs tempeh. If you want some specific information on the topic, I copied the info

      2. Musicveg: While it sure does get repeated often, the idea that soy should not be consumed unless it is fermented is a myth. While you certainly don’t have to eat unfermented soy, I thought you would enjoy knowing that you do not have to restrict yourself. (And also do not want to unnecessarily restrict others.) There is a lot of info on NutritionFacts concerning soy. If you investigated, you would see that there is no distinction made on the health benefits whether you are eating tofu vs tempeh. http://nutritionfacts.org/topics/soy
        .
        If you want some specific information on the fermented vs unfermented, I copied the info below that I have shared with others in the past when this question has come up. The info below directly addresses the question of how much fermented soy traditional Asians cultures eat. Since as a group, these are very healthy cultures or at least no known problems as far as I know linking their unfermented soy intake to disease, the information is relevant.
        .
        ************************************
        There has been a lot of confusion over a) how much soy traditional Asian cultures ate and b) how much of that soy was fermented vs unfermented.
        .
        Dr. Greger covers safe amounts of soy in the following video: http://nutritionfacts.org/video/how-much-soy-is-too-much/ 3 servings a day looks to be perfectly safe. This information is derived from a study in Japan showing that 3 servings cleared the IGF1 promotion issue.
        .
        I did a little research outside of NutritionFacts. Not a lot and not definitive, but I think the following information is helpful. The following quote comes from the page: http://www.theveganrd.com/2011/03/soyfoods-in-asia-how-much-do-people-really-eat.html
        .
        “The confusion about how much soy Asians consume is based partly on a simple mathematical misunderstanding. In studies of intake, findings are sometimes expressed as the amount of soy protein that people consume—which is different from the total amount of soy food in their diets. For example, according to surveys in Japan, older adults consume around 10 grams of soy protein per day, which is the amount of protein in about 1 to 1 ½ servings of traditional soyfoods. Because a number of authors have misunderstood the relationship between soy protein and soyfood, they’ve greatly underestimated the amount of soy in Japanese diets.
        .
        Information about soy intake in Asia comes from a number of different resources including studies designed to examine the effects of diet on health, Japan’s National Nutrition Survey, and the Food and Agriculture Organization (FAO) of the United Nations. The most important of these are the studies designed to look at diet and disease relationships because many of them evaluated soy intake comprehensively. That is, they recorded frequency, and amounts of all types of soy products consumed using validated dietary intake instruments.
        .
        The results show a fairly wide range of intake among different countries and even within populations. While average Japanese intake is 1 to 1 ½ servings, the surveys reveal that the upper range among older Japanese—who would be expected to eat a more traditional diet—is about 3 servings of soyfoods per day.

        And contrary to popular opinion, the soy products regularly consumed in these countries are not all—or even mostly—fermented. In Japan, about half of soy consumption comes from the fermented food miso and natto and half comes from tofu and dried soybeans. In Shanghai, most of the soyfoods consumed are unfermented, with tofu and soymilk making the biggest contributions. In fact, even in Indonesia, where tempeh is a revered national food, unfermented soy products like tofu account for around half of soy intake.”
        .
        Soyfoods have been consumed in China for at least 1,500 years and in Japan for 1,000 years. The evidence shows that soyfoods—both unfermented and fermented—continue to be a significant part of traditional Asian diets.”
        .
        The article is worth a full read as it covers information about soy intakes varying by region.
        .
        Jack Norris is a well respected RD who does a lot of research into various nutrition issues. He has a detailed article covering soy, complete with 136 references. http://www.veganhealth.org/articles/soy_wth#asia Here are some important points:
        .
        “In Japan and Shanghai, China, average intakes are about 1.5 servings per day, but many people consume an average of two or more servings per day. About half the soy eaten in Asia is not fermented. … In both Japan and China, non-fermented foods provide approximately half of the total soy intake. In Shanghai, nearly all soy is non-fermented.” Jack Norris’s article has a lot more details about soy, including soy consumption, for anyone interested.
        .
        The bottom line is that claims of “Asians don’t eat much soy.” or “Asians mainly eat fermented soy.” are not backed by the evidence.​

        1. I have edited my post, thanks for the info. It does not mention GE soy which is a concern. Maybe that is the real problem. And keeping it organic might be better.

          1. Musicveg: :-) I appreciate your reply.
            .
            As for going for organic soy, I’m totally with you. Dr. Greger has addressed the topics of organic and GMOs. Generally, a person gets more benefit from eating a conventional whole plant food than abstaining and eating say an animal food instead. However, if you can go organic, all the better. Dr. Greger does not share my level of concern of GMOs (which probably mirrors yours), but if nothing else, the GMOs have more of those pesticides that are best to avoid. And NutritionFacts acknowledges that we just don’t know at this point if GMOs are a health issue or not. We don’t have the data.
            .
            If you want to see what NutritionFacts has to say about GMOs: http://nutritionfacts.org/topics/gmo and here is an overview of the organic topic: http://nutritionfacts.org/topics/organic-foods

  4. Food doesn’t regulate PH of your blood and that is the only thing that counts. Not your urine or “zhit”. I hate when you give misinformation or half truths.

    1. Who the hell are you? You don’t know what youre talking about. if you did you would provide valid references instead of stale pronouncements. Can you do that Ms/Mr “Thats the only thing that counts”? No you can’t.

    2. When you are sitting an the pot in excruciating pain trying to pass a kidney stone, or you are laying on the operating table while the surgeon gets ready to cut out a segment of your colon, it may not be comforting to know that your blood pH is normal.

  5. What would you swap beans (kidney/pinto etc) for if all of a sudden to developed (at 38yo) a kind of histaminic or anaphylactic reaction to them?

    Just lentils, chickpeas, split peas, endamame?

  6. What about probiotics? I am dubious about inoculating myself with “good bugs”. The general gist of Dr. G’s reviews suggests that it is more important to create a culture substrate that favours beneficial bacteria by eating whole plant foods. My question is IF that is true what good could probiotics actually do if they don’t have the right growing conditions waiting for them in the digestive tract?

    1. Earlier is this comments section Darchite, MSc, R.D. NF Moderator linked to this paper:
      Diet, microbiota, and microbial metabolites in colon cancer risk in rural Africans and African Americans
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3683814/

      See Figure 3 for how complicated the fecal microbial flora is. Commercial probiotic preparations for oral administration do not come anywhere near matching the natural flora even if the bugs could survive the upstream gastrointestinal environment.

      There is fecal microbiota transplant, but I doubt you want to do that on a regular basis.
      https://en.wikipedia.org/wiki/Fecal_microbiota_transplant

    2. The secret word is phages?

      http://www.lifeextension.com/Magazine/2017/1/Intestinal-Health/Page-01

      “In addition to being associated with major age-related disorders, an unbalanced intestinal microbiome (dysbiosis) can also be responsible for general “blah” feelings as well as vague but troubling intestinal symptoms that plague aging individuals.

      A novel approach to bringing the gut microbiome back into a healthy balance uses safe bacteriophages to selectively reduce harmful bacteria while encouraging beneficial probiotic organisms to flourish.

      Called phage therapy, this technique is harmless to humans, but deadly for specific, troublesome bacteria.

      Studies show that when probiotic organisms are accompanied by targeted phage therapy, the beneficial bacteria grow up to thousands of times their baseline rate, thanks to the removal of the more aggressive microbes.

      Phage therapy shows real promise in relieving the functional changes and tissue damage wrought by dysbiosis and could be especially valuable for aging individuals experiencing intestinal discomfort, sleep disturbances, or general malaise.”

  7. There is an interesting explanation of how fiber less diet promotes heart disease. The barrier keeping your immune system from attacking your gut bacteria is a mucus barrier. When the diet is low fiber the gut bacteria attacks the mucus and this then allows the immune system to attack the gut bacteria producing endotoxins which due to a compromised gut barrier can enter the blood stream. From this we get the arterial damage which then needs patching up cholesterol. Its a wonderful mechanical explanation of why fiber is genrally accepted by all as hear beneficial.

  8. It is obvious that we have too many posters with science “Facts.” They all want to point out their personal view of what to eat and how it affects your body. Sorry to say they can be right and there are people,not me, who can eat Oreo and Coke for breakfast and be healthy….although not many people. Eat vegetables and avoid meats and animal products—-that is the simple and best answer.

  9. Hello, I’m really puzzled here! I’ve training 28 miles per week running. I am 14 years old and family have told me “I have asked three doctors [of medicine] and they have all answered that too much training is INDEED detrimental for young people.” Now, I haven’t taken any of these people, including one which is a general Practioner, seriously; I have been looking on PubMed of any back up of these statements and there isn’t one study, randomized, observational or even just abnecdotal of any young person having problems after in life. This only makes me think that these persons unintentionally generalized, and just answered pseudoscience-based statements. Based on rough calorie tracking websites, which I only use on certain days to try to keep my weight stable, I get at least 3000 calories a day. I measure 164 cm (5 feet, 4.5 inc.) and weight 55.5 kgs (122 lbs). According to my family I have lost weight. However, this Is not backed up since a few weeks ago, when I went to MY general physician for the first time in around 1 1/2 years, she had registered 51 kgs from that time. Is there any recommendations and or citations you would want me to know about?

    Also, I get most of my energy (and nutrition) from oatmeal, I specially like it since it is one of the best sources of non heme iron. Therefore, I have it with a whole-food source of vit. C. Even through I get my RDI of iron, I also get an incredible 15mg of manganese a day (combined with other grains), exceeding the Maximum daily intake FOR AN ADULT, is this counterproductive?

    Thanks for volunteering your time!

    1. Hi Alexis
      So you are in your first year of high school and running with your school team? 28 miles is probably ok. So 4 miles on most days? Or 3 miles with a long run once a week? You should never be in any pain from running. No sore knees or any other joint or muscle.

      Make sure you are eating a variety of fruits, vegetables, beans, grains etc. Why are so concerned about your iron levels? Did you test low?

      Let me know if you have any other questions. This website is a great place to learn about nutrition. Various topics you might be interested in are under topics above.

      1. Well, I do 5 a week + cross T. I am con cerned about so much Manganese BECAUSE of the grains, i have about Manganese and iron having to do with the bioavailability of them. I have one 18 minute run a week, one interval training (2km+400X12or800X6or4X1200+2km) this two are normally the only FAST trainings a week, then all of the other lover runs are much slower.

        1. You are fine with the running. I wouldn’t worry. As long as you are eating whole foods like oatmeal you don’t need to be concerned. Just make sure you are getting your variety of vegetables and fruit. Dried fruit are great for energy while running. Dates, mango etc.

          Have fun!
          Gale

    2. Hello Alexis,
      I am very impressed that you are doing research on PubMed to check out assertions made by doctors. I am a family doctor in private practice, and also a volunteer moderator for this website. It looks like you’ve already gotten some good advice from WFPBRunner. Aerobic exercise of any kind is, in general, a great thing for your health.

      The main theoretical problem with running 28 miles per week would be that if you’re running on hard pavement, it could cause excessive wear and tear on your joints — e.g. knees and hips. If you haven’t finished growing, then putting lots of stress on your joints can possibly cause problems (such as “Osgood-Schlatter’s disease, which affects your knees). Good general advice for young runners is to try to avoid running only on hard pavement, and to wear good shoes — i.e. with good cushioning (not 2 years old, where the rubber might be getting stiff). But 28 miles per week is most likely not excessive for you.

      Oatmeal is a very healthy food. I agree with WFPBRunner’s comments that you should also eat veggies, fruit, other whole grains, and legumes (beans). The amount of manganese you’re eating is not dangerous. Regarding iron, you are wise to focus on non-heme iron. Dr. Greger has several good videos on the topic of iron. As long as you eat lots of green veggies, you probably get plenty of iron.

      I hope this helps. Keep up the good work: with exercise, diet, and educating yourself!!

  10. Dear People,

    I’m testing my stool PH for quite some time now. It started off from PH 10 to about 8 to 9 now in 4 weeks time from a wfpb low fat diet. I lived vegan for quite some time now, but to cut fat and protein rich foods really boosted my condition. I’m totally convinced from the diet but I still wonder how long it might take to bring my stool PH back to normal and to restore my microbiome. In a few days, I’m going to test my microbiome. I suppose it’s quite low in lacto-bact. quantity and overal diversity due to massive antibiotic intake, stress and wrong eating habits. So, my question is: Is it possible to restore microbiome diversity with a diet change? Or do I need to find a suitable person carrying it arround to have a stooltransplantation?

    Kindly, Malte from Berlin, Germany

    1. Thanks for the link. It’s helpful, but another question arose… I have rottenness gases when I eat fat or starches… why is that? I eat oil free and high carb now. I lost so much body weight my family is really worried. How can I fix my gut to get my diversity and balance of good bugs right?

  11. Here are Dr G’s comments on this. https://nutritionfacts.org/video/tipping-the-balance-of-firmicutes-to-bacteroidetes/

    Please also look at the links under the video for several more videos that can address your concerns about the microbiome.

    As for weight concerns, if your BMI is now 18.5-25, and waist circumference less than 90cm, you’re at levels associated with lower disease risk. If your BMI is below 18, that may represent too much weight loss.

    It’s quite common for overweight or obese families to express concern for a loved one who reaches a healthy weight through lifestyle change. I have yet to see someone who has truly lost too much weight by eating whole food, plant based. But if you have, just more calories from plant foods will get you to a good weight.

    1. Ok, my BMI is 21,5. It’s good. My family is thin and me I always was too. But I lost some Kg on my wfpb diet because I had to cut proteins and fats in order to stop the fartings/gas and skin issues. It’s like the bacteria in my gut are rottening my food into poisining substances. And my PH Value is at 10 some times. I just can’t bring it down! I have no problem with obesity. I have problems with an imbalance/dysbiosis of wrong bacteria. And diet seems not to solve the problem…

  12. Hi MalteLarsenBerlin – Thanks for your comment! One big thing to consider is slowly increasing fiber, and specifically legumes (ex. beans, lentils, tofu, peas), into your diet as these can certainly increase gas/bloating/flatulence initially. Try starting with 1 smaller serving of legumes a few times per week and gradually increase from there based on your GI tolerance. You may also consider taking a product like Beano with foods if this helps with GI relief (you should discuss with your doctor prior to taking). Strive to keep up a regular intake of plenty of whole grains, fruits, veggies, and healthy fats (avocado, nuts, seeds). Without doing so, you are likely not taking in enough calories and overall nutrition on a WFPB diet and will not be optimizing your nutritional status.

    The bacteria in your gut are not turning food into poisoning substances, especially considering your diet is already WFPB. The foods we eat determine what types of bacteria will grow in our gut and when you continue to strive for whole, plant-based foods, you are eating more prebiotics (higher fiber foods) that act as food for your good gut bacteria. Check out this link here: https://nutritionfacts.org/video/gut-dysbiosis-starving-microbial-self/.

    You may also want to considering increasing your intake of foods with probiotics to help introduce good bacteria into your gut. Some probiotic-containing foods may include: tempeh, kimchi, sauerkraut, miso, or a dairy-free yogurt with live cultures to name a few. I hope this gives you some ideas!

    Janelle, RD
    Registered Dietitian & NutritionFacts.org Health Support Volunteer

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