The Secret to Increasing the Diversity of Gut Microbes
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 17 September 2023
⏱️ 13 minutes
🧾️ Download transcript
Summary
Today, we’re going to talk about the #1 thing that improves your health. It has to do with increasing the diversity of microbes in your gut.
Ideally, you want a rich microbiome with a lot of different species. Without this diversity, you’ll provide the perfect space for harmful bacteria to thrive.
A lack of diverse microbes can lead to symptoms, including:
• Diarrhea
• Gut inflammation
• Toxins
• Obesity
• Slow metabolism
• Mood changes
This lack of diversity is called dysbiosis, and it’s associated with many different serious health conditions.
Potential benefits of diverse microbes:
• They help you make vitamins
• They provide immune protection
• They help keep inflammation low
• They feed colon cells
• They help produce amino acids, neurotransmitters, and other proteins
• They help keep your energy high
How to increase the diversity of microbes in your gut and boost your health:
1. Consume food that has been grown on soil that has a diverse microbiome
2. Increase the diversity of plant foods in your diet
3. Exercise
4. Get plenty of quality sleep
5. Do intermittent fasting
6. Consume phenols
7. Consume sprouts or microgreens grown on soil
8. Consume probiotic foods
9. Consume raw foods
Top things that lower microbiome diversity:
1. Broad-spectrum antibiotics
2. Glyphosate
3. Animals fed on a monoculture
4. Stress
5. Artificial sweeteners
6. Inflammation
7. Liver issues
8. Sterilized foods
9. Radiated foods
10. Overly processed foods
11. A lack of variety of foods in the diet
If you’re expecting a baby, keep in mind that having a natural birth and breastfeeding can both enhance the diversity of microbes in an infant.
Transcript
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| 0:00.0 | Now, out of all the things that can improve your health, this one thing is pretty much at the |
| 0:06.2 | top of the list. |
| 0:07.7 | But I found out recently I've never done a video on this one specific topic, and that has |
| 0:12.9 | to do with diversity of your microbes in your gut. |
| 0:17.9 | And how to increase your own diversity of the microbiome so first of all what is this word |
| 0:23.5 | diversity well it's the number of different species that you have in your gut okay and you also have a |
| 0:30.5 | factor of richness which is the total amount of microbes so ideally you want a rich microbiome |
| 0:35.9 | with a lot of different species you know and this kind of goes against this idea of like health is being clean, right? Free of germs. Well, apparently it's just the opposite of that. You want a lot of germs in your body, but inside and you want them friendly. If you don't have this diversity, believe it or not, you actually get more unfriendly |
| 0:56.0 | pathogens. I'm talking about like salmonilla, H. Palori, C. diff, E. coli. You know, all these microbes |
| 1:04.9 | do live in your body in a healthy environment and they don't bother you until the relationship |
| 1:10.1 | changes because of the |
| 1:11.5 | environmental changes. But if you're missing this diversity, all sorts of issues can happen. |
| 1:16.6 | Diarrhea, inflammation in your gut. You get more toxins, obesity, your metabolism slows down, |
| 1:23.6 | your mood is lowered. And this all relates to something called dysbiosis. |
| 1:28.8 | In fact, dysbiosis is pretty much involved or associated with every single illness out there. |
| 1:35.5 | Even Alzheimer's, Parkinson's, ADHD, schizophrenia, bipolar, having anxiety, depression. |
| 1:43.3 | So I think this topic is really, really important. Even cancer. Yes, |
| 1:47.9 | there's usually always dysbiosis when you have cancer. So it's so important to have a wide variety |
| 1:54.5 | of these species to make vitamins for immune protection, to keep your inflammation down, to feed your colon cells, |
| 2:03.4 | to help you produce amino acids and neurotransmitters and other proteins, to keep your energy high, |
| 2:08.8 | all sorts of health-related things. Now, you have to also realize that in your gut, |
| 2:14.9 | 99% of all the microorganisms are bacteria, but you do have 1% |
... |
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