The #1 diet change to make today to fight chronic disease | Dr Mark Hyman

Emulsifiers disrupt gut lining and trigger immune inflammation

Dr. Hyman explains how emulsifiers in processed foods disrupt the gut lining, allowing bacteria and food proteins to leak through and trigger immune-driven inflammation linked to chronic disease.

"Many of these foods have emulsifiers which now are understood to disrupt the lining of the gut that allow bacteria and food proteins to leak in and your immune system starts reacting to this and creates this inflammation."

Gut microbiome bacteria drive inflammation and autoimmune disease

Dr. Hyman describes how you have more bacterial cells and DNA than your own, and these bacteria produce metabolites that can cause diabetes, inflammation, and autoimmune disease depending on what you feed them.

"100% I think you know you've got as many or more cells of bacteria in your body than you do. You've got 100 times as much bacterial DNA as your DNA. Basically, they're running the show and they are producing all sorts of metabolites and byproducts and that regulate your health in a good or bad way."

Fermented foods reduce inflammation by 25% and improve gut microbes

Tim Spector highlights that consuming three portions of fermented foods per day can reduce inflammation by about 25% and significantly improve gut microbe diversity, benefiting mental health through additive mechanisms.

"I'd say is fermented foods. All the studies show that if you get three portions a day, you'll be able to reduce your inflammation by about 25%. You can really improve your gut microbes, helps things like mental health"

Antibiotics destroy the microbiome most people need to rebuild

Dr. Hyman explains his morning protocol including probiotics and postbiotics for microbiome support, noting that virtually everyone has had antibiotics that damage gut bacteria, making active rebuilding essential.

"microbiomes and probiotics. Uh, I put in uriththna, which is actually a postbiotic that comes from pomegranate. If you have a healthy microbiome, which most of us don't, and probably people listening out there, I can't imagine there's anybody out there listening that hasn't taken an antibiotic in their lifetime. And that destroys that."