8 Gut-Friendly Alternative Carbs


Ketogenic Diet and Gut Bacteria | Bloating After Carbs on Keto or Low Carb Diets

Video taken from the channel: Thomas DeLauer


Discover the Low FODMAP Diet for Irritable Bowel Syndrome (IBS)

Video taken from the channel: Nestlé Health Science


What Starch Does To Our Gut Bacteria l The Truth About Carbs l Spark

Video taken from the channel: Spark


How to Eat RICE & POTATOES on Keto! (& improve gut health at the same time)

Video taken from the channel: Madeline Lemon


Best and Worst Keto Sweeteners

Video taken from the channel: RuledMe


What I Eat in a Day for IBS + Bloating | Elimination Diets 101

Video taken from the channel: The Gut Health Foodie


Gut bacteria and weight loss: Mayo Clinic Radio

Video taken from the channel: Mayo Clinic

8 Gut-Friendly Alternative Carbs. by Jessica Migala. February 11, 2019. 2 Comments.

Share it: Whether you’re looking to lose weight or maintain, it’s important to eat a well-balanced diet that includes all three macros: protein, carbs and fats. And while carbohydrates often get a bad rap, certain types contain resistant starch, which can. Fermented foods contain vibrant probiotics that play a wonderful role in gut microbiota balance. Some of the gut-friendly fermented foods that are worth a shot include: a. Sauerkraut: fermented cabbage that can be consumed as a salad. b. Tempeh: fermented soy food that can be added in salads, sandwiches and as a plant alternative to bacon.

Some of the lowest carb beers, which clock in at 2–3 grams of net carbs per 12-ounce (355-mL) bottle, are Budweiser Select 55, Michelob Ultra, and Miller 64 (23, 24, 25). 12. Hard liquor.

Green bananas. Parboiled rice or other grains. Raw white or sweet potatoes. Plantains. Cooked and cooled legumes or grains.

Flours or starches from these foods: tiger nuts, raw potato starch, cassava starch, tapioca starch, mung bean powder, plantain flour, and green banana flour. This post contains affiliate links. ICYMI low-carb diets are kind of a big deal right now.

Whether you’ve dabbled in the keto diet or you paired up with friends for a post-holiday Whole30, there’s a good chance you’ve heard a thing. Prebiotics are high in an indigestible fiber called inulin, which enhances the gut’s production of friendly bacteria. Food sources include whole wheat, leeks, cabbage, artichokes, and breast milk. Dandelion greens make a lovely addition to stir-fries, soups, and pestos (recipe below). Recommended Diets for SIBO.

Before we get into the list of foods, let’s dive into some of the popular SIBO diets: 1. Low-FODMAP Diet. The low-FODMAP diet is usually recommended to those suffering from irritable bowel syndrome (IBS). FODMAPs. If you eat sources of refined carbs like white bread or pastries regularly, it could be slowing down your metabolism. Research shows those who consumed the most refined carbs burned fewer calories and had higher rates of the appetite-stimulating hormone ghrelin than those who adopted lower-carb diets that focused on complex carb sources. “Refined carbohydrates from the diet turn into blood.

Carbs and Evolution Evolutionarily, a carbohydrate-heavy diet is a newfangled cultural artifact introduced less than 10,000 years ago. A diet high in refined carbs is even newer than that (only about 100 years old). Archaeological and anthropological evidence shows us that the diets we have evolved to eat over 1.3 million years of hominid.

Other than kale chips, you probably haven’t seen many other low carb vegetable chips. Fortunately for us, these are now becoming more mainstream with product like Tyrrell’s Beetroot, Parsnip and Carrot Crisps. These are so delicious and are only 8 net carbs for an ounce.

List of related literature:

Some of our favorite keto-friendly carbs are:

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

• Use unprocessed carbohydrates with lower GI — wholegrains/cereals (variety) such as wholegrain bread, wholemeal pasta and low GI rice (brown, basmati, mahatma, doongara), traditional rolled oats with cinnamon, buckwheat flour, organic breads best (e.g. rye, Essene, spelt, Kamut), couscous, millet, amaranth etc.

“A Guide to Evidence-based Integrative and Complementary Medicine” by Vicki Kotsirilos, Luis Vitetta, Avni Sali
from A Guide to Evidence-based Integrative and Complementary Medicine
by Vicki Kotsirilos, Luis Vitetta, Avni Sali
Elsevier Health Sciences APAC, 2011

(For a list of good highcarbohydrate choices, see “High-Carbohydrate Foods” on page 234.)

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

As for adding more carbs, once you’ve found your Atkins Carbohydrate Equilibrium (ACE), it’s likely to remain your upper limit for the foreseeable future.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

All that being said, we humans simply cannot function without carbs.

“Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!” by Jillian Michaels, Mariska van Aalst, Christine Darwin
from Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
by Jillian Michaels, Mariska van Aalst, Christine Darwin
Potter/Ten Speed/Harmony/Rodale, 2009

On MMT, you will replace those nonfiber carb calories (from foods such as sweets, sugary beverages, breads, pasta, crackers, chips, and fries) with organic vegetables and healthy fats.

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

Atkins was right in going “against the grain” in the case of refined carbohydrates like white flour and sugar.

“Carbophobia: The Scary Truth about America's Low-Carb Craze” by Michael Greger
from Carbophobia: The Scary Truth about America’s Low-Carb Craze
by Michael Greger
Lantern Books, 2005

I call these carbs “silly carbs” because it’s fine to be silly on occasion, and you certainly can enjoy some along your weight loss, but you’ll want to be “smarter” more often for more successful results.

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

If one lives upon nuts, whole grains boiled or shredded, salad vegetables and fruits, he does not get an excess of either starch or sugar, but a perfectly balanced dietary, every article of which is rich in natural salts — in which the starchy foods, and especially the prepared cereals, are fatally deficient.

“The Fasting Cure” by Upton Sinclair
from The Fasting Cure
by Upton Sinclair
Applewood Books, 2008

5 Choose mostly complex carbs: Low-starchy vegetables (raw, fermented, steamed, sautéed, boiled, pureed) (.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • “I know there’s a lot more we can cover on this topic, but everyone on YouTube only has so much time…”….

    LET ME BE THE ONE TO JUDGE THAT! lol……give me MORE information. Lots more. If I want to spend two hours on one single video, I’m game especially if it comes from The Great and Powerful Oz himself Thomas DeLauer. This video felt way too short it caught my attention super-glued to the screen. But what it did in the end was make me confused and more scared to start Keto and I feel like it threw a monkey wrench into the equation, especially that I’m having difficulty organizing my ducks in a row regarding solid knowledge about the sciences of Keto and what’s optimal for my approach. Now I want to learn more.

    I walked away with the impression that Keto, in the long, long run, for longer term, isn’t the best choice but, rather, re-introduce the items that Dr. Stephen Cabral suggests we should re-introduce in order to achieve optimal gut performance. Am I right? Please bring that man back for a long series of teachings (and make the videos much longer). I’ll pay for those, even.

  • This whole show and presentation sound like a scam to promote some supplements. People literally have known about the gut bacteria for centuries. That is why fermented vegetables and light beer”living beer”, and various yogurts and kefir existed for so long. People knew that they are good for stomach. And I heard about introduction of “good bacteria” from people in USSR as far back as the 80s. That’s why something about this presentation seems phony and misguiding.

  • 7:04 “bioindividuality”? Well most of us don’t have gut issues and feel healthy on anything (milk, meat, plants etc)*** or at least are not so hypersensitives to everything they eat.
    ***Eventhough only plants are healthy.

  • does eating from plastic affect this? I’ve been eating these really healthy meals but they come in plastic containers that I microwave every day for the past year

  • I can only hope this helps me. I’ve struggled with weight for over 15 years. All that ever worked was keto and I just can’t stand eating 8-12 strips of bacon a day. I prefer a whole plant based diet.

  • I’m a big fan of most your videos Thomas. But this one is a huge disappointment. It’s full of pseudo-science rhetoric. No sources or studies sited. I don’t know why you’d push your science acumen so hard on other video’s, then turn around and interview a “naturopathic” quack.

  • My son was recently diagnosed after years of suffering. Gastroenterologist put him on a low fodmap diet. He says his stomach was a 5 before and is now 7 out of 10 but he has complained a couple times that his stomachs hurts. He doesn’t seem to do corn well even though its low fodmap. Do you recommend a better way to find out what foods bother him rather than just low fodmap. Its been 4 weeks in and was thinking he should be feeling better than a 7 at this far along so wondering if something non low fodmap is also to blame? He seems to not feel good after low fodmap tacos

  • Around 4-5 days my stomach clear and flush out totally
    But every after 4-5 days 1-2 days i have not my stomcah clear,and blotting,lots of gas trap continuous farting, CONSTIPATION
    Is it IBS

  • I enjoy drinks more than food, unfortunately when ever i drink water or any other kind of liquid it dilutes the small digestive enzymes i have.

  • 3:51 BUT WHAT IS CONSIDERED A LONG ENOUGH TIME TO CHANGE YOUR GUT BACTERIA THROUGH DIET?! 6 months? a year?!..The dude simply didnt answer that question

  • Thanks for this interesting video. I am not on Keto, but follow low carb, sugar, salt, wheat, corn. So it is a challenge to learn how to make pizza/pie crust. I did find a tortilla that is 6 carbs. I soak my organic gluten free steel cut oats in lemon juice overnight and have been looking for other fermented items, such as sour dough buckwheat. So the white rice is a winner with me! I am losing weight gradually and feel much better off wheat & sugar especially! We all need to research and take the best of what is out there to formulate what is going to work for us in a healthy, balanced manner. Thanks again.

  • Such a useful and informative video.
    Thank you. I’m healing at the moment and some days I just don’t know what to eat. Please help by sharing more ideas for an elimation diet. I’ve already eliminated: soy, dairy, corn, nuts, gluten, grains, meat,

  • Keto is a waste of time!! All you do is eat horrendous food that makes you feel miserable, you feel no better, its just all bullshit simply a fad diet that’s not healthier than a good balanced diet of protein, fats and carbs!! Load of shit, sorry folks!!

  • Power in numbers. Your sample size is very small, and not randomized. Other factors affecting obesity were not considered in these participants. Is this a valid study?

  • Great video. Given that your gut microbiome impacts everything (as we explore in-depth in our gut health guide), regardless of whether your illness has any gut-related symptoms. from your immune system to your skin to your brain function to your digestion, and even your mood and mental health, it’s so important to eat foods that are beneficial for it. ��

  • Yeah I definitely have a question on why I get so bloated and I seem to always have problems going to the bathroom at the same time����‍♂️ I cut out dairy and gluten but seeing this video clear things up so I’ll see if it’ll help for sure

  • I would show them another form of Gut Problems, Stomach Problems, Intestinal Problems and especially IBS-D. Diet is what you call BS when you have IBS-D. They wouldnt know what tests to run or where to start. Study me but pay for my full trip������ oh and another thing I’m allergic to water, cant get hot, cant sweat, cant stand to long, I have a portacatheter implant. I’m on Lotronex one of the most powerful medications for Chronic IBS-D.

  • Carbohydrate metabolism created advanced glycation end products (AGEs) in the cells. It basically will caramelize and rust your body. It is the major component that causes aging in animals.

  • I still think the best tasting and simple sweetener out there is Lakanto Monkfruit, 0 cal, 0 glycemic, 0 carbs, and 2 ingredients, non-gmo Erythritol, and the natural Monkfruit, that’s it.

  • The white lady host was obnoxious. Did she read the study or at a minimum, the synopsis? Additionally, who titled this video? You just waisted America’s time. No conclusion and just very vague information that was shared. Ugh.

  • I have a question i saw your fridge video where do you get all your recipes for your fermented foods any books that you recommend? Thanks

  • I sugest RAW cabbage and bone briths, ibs is cause by some microorganisms or leaky gut, some anti fugal anti bacteria remmedies Will work great, candida might cause it as well, avoid dairy any kind even butter, BTW 3 meals are no IF but standard, IF is 2 meals in 6 hour window minimal

  • Kimchi/cabbage would kill me. Corn and dairy also flare it up. You only have it three times a year? I have flare ups like every 2-3 weeks.

  • Excellent interview!! Thank you. BTY, this is the exact same protocol developed by Dr. Natasha Campbell-McBride (Russian neurologist with a PhD in Human Nutrition) for autism, schizophrenia and bipolar disorder. Second, take advantage of this company-lab in the San Francisco Bay area. They’ll send out a kit to you for a modest price, or for free if you’re poor. https://ubiome.com/blog/

  • Time to heal my GUT! It got better but the past week it’s been a MESS and my mom recommended the elimination diet… now I’m here trying to learn all the things to do it the best ����thanks for this video��

  • “The participants who did NOT lose weight, not only had a different type of bacteria but a bacteria that was MORE efficient at extracting energy from their diet”!
    So,… Fat people extract nutrient & energy from food better so require LESS food?

  • Great vid! Sounds like you nd me have similar guts. Can i ask, were you already eating reletively healthy when this problem arose? Also does your family have a history of autoimmune disease? This seems to be getting more common

  • If you eat bad of which 90% of fat people do, then they have grown the bad bacteria that feed on crap and so by eating clean the bad bacteria won’t be able to burn any calories. It takes time to convert to good bacteria. You didn’t get fat over night so you shouldn’t expect to become thin over night either. It’s a life style change that over weight people need, not a diet. Cut out the carbs and any processed junk!

  • Brilliant video. Stevia has some after taste. Erithritol is good but sweetness is little low. So Xylitol n Allulose is good but has some effect on stomach. So best way is to combine all the 4. Can u suggest the ratio for combination of all 4 to bring a decent sweetness powder with less calorie n Glycemic index with decent sweetness. Thanks n love from india

  • Regurgitating information that’s been known for a long time, as if it’s somehow revelatory. If you want to learn about gut bacteria and its impact on weight gain/loss, speak to people suffering from severe dysbiosis.

  • I have been researching Keto for three years and have done the Keto diet on an off. I did lose weight, but because of the mis-information out there, I didn’t do that well. People really are mislead by many websites and folks that are not really experts on Keto. I’m sure they mean well. Your website is awesome! You have provided accurate information and the recipes look awesome! I can’t wait to try some of your recipes. The content and organization of your website is excellent. It’s easy to navigate and all the information I’ve read is spot on. Thank you for the time and energy you’ve put into informing so many people about your story and providing a platform for others to succeed. I also appreciate the fact that you emphasize using clean (organic) ingredients. That matters! Keep up the great work!!!

  • Hi Thomas! One more exceptional video!
    Here´s a topic that I would like to know more about: Fasting and cortisol, and fasted exercise and cortisol.
    The other suggestion for a video is coconut oil and the recents news from Harvard University. Thanks!

  • I have taken prebiotics and probiotics for 6months and I can share how I lost 30lbs.

    Step 1:

    Exercise: Perform BDNF workouts that force you to sweat. I also dress in layers so when I do sweat it gets captured in the extra clothing.

    Step 2:


    I buy only organic foods and found affordable organic foods like eggs, cereal, oatmeal.

    I buy non diary products because I have a food allergy if I eat too much dairy I break out. So I eat goats cheese more, and I read labels to confirm if diary is included in what I’m about to eat. Yes I don’t eat pizza and ice cream anymore BUT again the lbs are falling off and I don’t break out anymore.

    My bread is located in the frozen food section and it has zero sugar and low carb. It has an acquiring taste but my goal is to limit how much sugar i consume. So I bought sugar free jelly, syrup, beverages, breads etc.

    Step 3

    I stepped up my probiotics and prebiotics intake. The bottles say only take one. Well based upon the research that I’ve read no one can really say with certainty what is the correct recommended serving. How many supplements are required to see a change?

    Well I like to experiment on myself so I take 4 at night and 2-3 in the mornings. Also do some research in doing Probiotic enemas. The science behind why it helps is because most probiotics sold when consumed don’t make it past a humans stomach acid. However, guess where most of the bacteria inside of a human live? Small intestines, large intestines and you guessed it the Colon.
    So I figured i would get better results if I consumed the probiotics via a enema (break open 5-6 capsules). Don’t have the time to do it every day but I definitely do it once a week. IMO it’s a game changer and the same night that i do the enema I still take the 4 supplements with water internally like normal.

    Results from this dosage and regime? I sleep amazing, my mood has improved, lbs are just falling off naturally, food cravings don’t even exist, alcohol cravings don’t exist, more energy, haven’t gotten sick in 6 months, skin clear and most importantly my focus on day to day tasks has improved significantly. It’s like a brain fog was lifted.


    Also want to point out that spiritually I made some adjustments that I strongly believe lead me to this path of attacking the Gut Bacteria and MicroBiome. Additionally I found other products that help me heal quicker from workouts that again helped me stick with my workout routines. The more I stick with my spiritual processes it seems to lead me towards more and more cooperative components to help me along this journey. My path teaches me not to fixate on how many lbs I lost but rather how do I feel in the process. And I feel great so it’s no coincidence that my results match how i feel now. How I feel is my foundation and that attracts more things that continue to help me feel even better.

    Probiotics and Prebiotics are a game changer but you have to trust your body and increase your dosages. I’m no doctor by any means but this field of study has given me a spark and my life back. These doctors can only go at a pace that unfortunately may take them years to give you the answers you want now. But I didn’t have that kind of time so I stepped things up safely of course. Also I don’t think my dairy reduction contributed to the weight loss but I figured it’s important that people knew since Dairy is apart of most people’s diet.

    YouTube keywords for more information:

    Gut Bacteria
    Probiotics Enema

  • Don’t waste your time watching this…there’s absolutely NOTHING that tells us what to do other than the norm…low carb, exercise…��

  • I see you commented on, or ‘liked’ some comments that mentioned Sweve. However, I don’t see where Swerve is mentioned in the video.
    What does Ruled.me think of Swerve?
    Where does it rank?

  • If you really don’t like licorice, that’s why so many don’t care for stevia. But you’ve also got to know, sugar substitutes in liquid form are sugar free, however once its made to a powder, it can add carbs and sugar. The powder used to make the sugar sub is what you need to keep an eye on. And if you’re diabetic, check your glucose, if it doesn’t raise my blood sugar, that doesn’t mean it won’t raise yours

  • Nothing new discussed. Why are they there to discuss only one aspect of an unsuccessful theory. Why not continue to identify the strains and do some more human tests before joining the panel with valid data?

  • What helped me was a 24 hour water fast. And taking rifaxamin 400mg per day for 1 month. Do a 24 hr water fast once per week. Then no veggies. Just fats like burger mozzarella. Only eat once or twice per day hope this helps someone

  • Yes!! Thanks for sharing this and giving more credibility to how the gut can affect all sorts of things including weight and blood sugars

  • I am a faithful user of stevia & know it has a bitter aftertaste esp when used in XS but im used 2 it by now & so does erythritol, which I find 2b worse. However bc stevia doesnt really xlate well in baking, I recently got Swerve 4 the 1st time & it was INFINITELY better but I had to cut serving size bc of that nasty erythritol taste. �� However I just now purchased a couple of others-ZenSweet and Lokanto Monkfruit Sweeteners. The latter I’m already familiar with bc of their maple syrup (which I also use in my baking). IMO out of all three, ZenSweet tastes the best with Lokanto coming in very close second and Swerve last. I left this LONG comment cuz I thought this clip was referring to brands instead of general types of sweeteners, so if u thought so too, perhaps this’ll help. ����

  • Hey mate, can you make a video on how to plan a Keto diet for a week with examples of what to eat and when to eat please? ���� your channel is great! I turned a lot of people in your direction ��

  • How about bacteria difficult to culture obviously would be difficult to sample and confound results. How did you factor this in your error analysis and conclusions? How reproducible is this study?

  • IBS makes it so difficult to do anything.:( stomach cramps and it’s so embarrassing when with friends / partners / at important events / etc.