What can we eat to increase good gut bacteria richness in our colon? Subscribe to NutritionFacts.org's free e-newsletter and receive a recipe from Dr. Greger's brand-new cookbook, The How Not to Diet Cookbook: https://nutritionfacts.org/subscribe/ Until recently, we knew very little about how powerfully our gut bacteria can affect our health. Catch up on the latest science with these related videos: • How to Convert Into an Equol Producer (https://nutritionfacts.org/video/how-to-convert-into-an-equol-producer/) • Culture Shock: Questioning the Efficacy and Safety of Probiotics (https://nutritionfacts.org/video/culture-shock-questioning-the-efficacy-and-safety-of-probiotics/) • Is Candida Syndrome Real? (https://nutritionfacts.org/video/is-candida-syndrome-real/) • How to Become a Fecal Transplant Super Donor (https://nutritionfacts.org/video/how-to-become-a-fecal-transplant-super-donor/) • Is Obesity Infectious? (https://nutritionfacts.org/video/is-obesity-infectious/) • Microbiome: The Inside Story (https://nutritionfacts.org/video/microbiome-the-inside-story) • Prebiotics: Tending Our Inner Garden (https://nutritionfacts.org/video/prebiotics-tending-our-inner-garden) • What’s Your Gut Microbiome Enterotype? (https://nutritionfacts.org/video/whats-your-gut-microbiome-enterotype) • How to Change Your Enterotype (https://nutritionfacts.org/video/how-to-change-your-enterotype/) • Paleopoo: What We Can Learn from Fossilized Feces (https://nutritionfacts.org/video/paleopoo-what-we-can-learn-from-fossilized-feces) • Gut Dysbiosis: Starving Our Microbial Self (https://nutritionfacts.org/video/gut-dysbiosis-starving-microbial-self) • Are Ancient Grains Healthier? (http://nutritionfacts.org/video/are-ancient-grains-healthier) When it comes to rice, even white rice can be better than many choices, but brown rice is better and pigmented rice is probably the best. See my videos Kempner Rice Diet: Whipping Us Into Shape (https://nutritionfacts.org/video/kempner-rice-diet-whipping-us-into-shape) and Is It Worth Switching from White Rice to Brown? (https://nutritionfacts.org/video/worth-switching-white-rice-brown) for more. But what about the arsenic in rice? Learn more: • Do the Pros of Brown Rice Outweigh the Cons of Arsenic? (https://nutritionfacts.org/video/do-the-pros-of-brown-rice-outweigh-the-cons-of-arsenic/) • How to Cook Rice to Lower Arsenic Levels (https://nutritionfacts.org/video/how-to-cook-rice-to-lower-arsenic-levels/) • How Much Arsenic in Rice Is Too Much? (https://nutritionfacts.org/video/how-much-arsenic-in-rice-is-too-much/) • Arsenic in Infant Rice Cereal (https://nutritionfacts.org/video/arsenic-in-infant-rice-cereal/) • Which Brands and Sources of Rice Have the Least Arsenic? (https://nutritionfacts.org/video/which-brands-and-sources-of-rice-have-the-least-arsenic/) • How Risky Is the Arsenic in Rice? (https://nutritionfacts.org/video/how-risky-is-the-arsenic-in-rice/) • Where Does the Arsenic in Rice, Mushrooms, and Wine Come from? (https://nutritionfacts.org/video/where-does-the-arsenic-in-rice-mushrooms-and-wine-come-from/) Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/flashback-friday-gut-microbiome-strike-it-rich-with-whole-grains and someone on the NutritionFacts.org team will try to answer it. Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at https://nutritionfacts.org/video/flashback-friday-gut-microbiome-strike-it-rich-with-whole-grains. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics. If you’d rather watch these videos on YouTube, subscribe to my YouTube Channel here: https://www.youtube.com/subscription_center?add_user=nutritionfactsorg Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution! -Michael Greger, MD FACLM Captions for this video are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then "Subtitles/CC." Do you have feedback about the translations in this video? Please share it here along with the title of the video and language: https://nutritionfacts.zendesk.com/hc/requests/new Image credit: Larisa Siverina/123rf.com. Image was modified. https://NutritionFacts.org • Subscribe: https://nutritionfacts.org/subscribe • Donate: https://nutritionfacts.org/donate • Podcast : https://nutritionfacts.org/audio • Facebook: www.facebook.com/NutritionFacts.org • Twitter: www.twitter.com/nutrition_facts • Instagram: www.instagram.com/nutrition_facts_org • Books (including the NEW How Not to Diet Cookbook): https://nutritionfacts.org/books • Shop: https://drgreger.org

Though a bane for dieters, a slower metabolism may actually be a good thing. Subscribe to NutritionFacts.org's free e-newsletter and receive a recipe from Dr. Greger's brand-new cookbook, The How Not to Diet Cookbook: https://nutritionfacts.org/subscribe/ This is part of my video series on calorie restriction, intermittent fasting, and time-restricted eating. Next up is Potential Pitfalls of Calorie Restriction (https://nutritionfacts.org/video/potential-pitfalls-of-calorie-restriction). The rest coming out over the next few months are: • Benefits of Fasting for Weight Loss Put to the Test (https://nutritionfacts.org/video/benefits-of-fasting-for-weight-loss-put-to-the-test) • Is Fasting Beneficial for Weight Loss? (https://nutritionfacts.org/video/is-fasting-beneficial-for-weight-loss) • Is Fasting for Weight Loss Safe? (https://nutritionfacts.org/video/is-fasting-for-weight-loss-safe) • Alternate-Day Intermittent Fasting Put to the Test (https://nutritionfacts.org/video/Alternate-Day-Intermittent-Fasting-Put-to-the-Test) • Is Alternate-Day Intermittent Fasting Safe? (https://nutritionfacts.org/video/is-alternate-day-intermittent-fasting-safe) • Does Intermittent Fasting Increase Human Life Expectancy? (https://nutritionfacts.org/video/does-intermittent-fasting-increase-human-life-expectancy) • The 5:2 Diet and the Fasting-Mimicking Diet Put to the Test (https://nutritionfacts.org/video/the-5-2-diet-and-the-fasting-mimicking-diet-put-to-the-test) • Time-Restricted Eating Put to the Test (https://nutritionfacts.org/video/time-restricted-eating-put-to-the-test) • The Benefits of Early Time-Restricted Eating (https://nutritionfacts.org/video/the-benefits-of-early-time-restricted-eating) If you don’t want to wait you can watch them all now on a digital download (https://drgreger.org/collections/downloads/products/fasting-weight-loss-digital). If you’re watching this the day it comes out, there are two days left to register for my 3rd and final fasting webinar, Fasting and Cancer, here (https://nutritionfacts.org/webinar/fasting-cancer/). Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/the-benefits-of-calorie-restriction-for-longevity and someone on the NutritionFacts.org team will try to answer it. Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at http://nutritionfacts.org/video/the-benefits-of-calorie-restriction-for-longevity. You’ll also find a transcript and acknowledgments for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics. If you’d rather watch these videos on YouTube, subscribe to my YouTube Channel here: https://www.youtube.com/subscription_center?add_user=nutritionfactsorg Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution! -Michael Greger, MD FACLM Captions for this video are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then "Subtitles/CC." Do you have feedback about the translations in this video? Please share it here along with the title of the video and language: https://nutritionfacts.zendesk.com/hc/requests/new Image credit: Matthew Bennett / unsplash https://NutritionFacts.org • Subscribe: https://nutritionfacts.org/subscribe • Donate: https://nutritionfacts.org/donate • Podcast : https://nutritionfacts.org/audio • Facebook: www.facebook.com/NutritionFacts.org • Twitter: www.twitter.com/nutrition_facts • Instagram: www.instagram.com/nutrition_facts_org • Books (including the NEW How Not to Diet Cookbook): https://nutritionfacts.org/books • Shop: https://drgreger.org