5 tips to improve gut health naturally

Author: Bianca Maree Harrington

16 September 2019 Nutrition
Mature woman having healthy breakfast to improve gut health

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4.Captain America: Civil War
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The following are five simple dietary changes you can implement into your everyday life to improve gut health and the diversity and overall health of your microbiome as supported by scientific literature.

1. Getting enough fibre.

When reflecting on the year in film, moviegoers often remember strong performances, or they might consider how a movie worked as a narrative, the emotions it evoked, what chances it took.
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根据这个盘点,“哥”无疑是今年网上最流行的词。最热的两条流行语都提到了“哥”。在汉语里,这个“哥”被用来指代自己。
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中国为包括棉花、糖和玉米在内的大宗商品设置的最低价格过高,当这些价格偏离市场价格时,政府鼓励了过度生产以及强劲的进口。
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2. Get the balance right!

Our microbiome contains both fibre and protein digesting microbes. Ideally, we want to promote fibre digesting microbes which produce short-chain fatty acids, which play many health promoting roles including feeding gut cells to maintain gut barrier function. Mainstream fad diets which support low carbohydrate, high fat and or high protein-based diets can shift the proportion of the microbiome to be in favour of protein digesting species. In some cases, these species can release pro-inflammatory compounds. Aiming for a high fibre intake combined with moderate intakes of low-fat protein foods, such as recommended by the Australian Dietary Guidelines or the Mediterranean diet, is the best way to ensure a balance of fibre and protein digesting microbes.

With clear insights into your unique microbial community, you’re better placed to strike the right balance. Get your insights now

3. Limiting saturated fats.

Bilophila wadsworthia is a normal part of the gut microbiome, however it can become problematic at high levels. Elevated amounts of this bacterial species have been observed in individuals with intestinal inflammation, colon cancer and diets high in animal (saturated) fat3. Reducing intake of foods high in saturated fat may help decrease levels of this bacteria. The Nutrient Reference Values for Australia and New Zealand recommend saturated fat should provide less than 10% of your total energy intake, which on average is less than 24g/day for the average Australian adult. Foods which are high in saturated fats include full fat dairy products, processed meats, certain oils like palm oil or coconut oil, and treat foods like pastries, biscuits and chocolates.

4. Limiting artificial sweeteners.

Artificial sweeteners are commonly found in low sugar or ‘diet foods’, such as diet soft drink, low energy desserts and weight loss products. Originally developed as a sugar substitute to help manage diabetes and obesity, research in humans is now suggesting the effects of artificial sweeteners may be contributing to metabolic syndrome and the obesity epidemic. It appears that artificial sweeteners could alter the human gut microbiome, resulting in a negative impact on glucose metabolism in the body. This is associated with increased calorie intake and consequently results in increased weight gain4.

5. Including fermented foods into the diet.

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Another love ballad for Bond, but if Nancy Sinatra's song from You Only Live Twice was playing at your orthodontist's office, it would be the sexiest orthodontist's office in town. There's a mysterious quality to the string section, and a playfulness to the declining notes. They combine to make something rather magical. From here on out all of the Bond songs on this list are bona fide classics.
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科学家上周五发表报告显示,去年是自1880年记录开始以来,地球上最热的一年,对温室气体排放失控的危险发出了更强的警告,削弱了反对气候变化者认为的全球变暖已经停止的观点。
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奥巴马将迎来第二个任期,摆在他面前的任务依然很艰巨:如何处理1万亿美元的高额年度财政赤字,如何削减高达16万亿美元的国债,如何改革开支高昂的社会事业,如何应对党派斗争激烈陷入僵局的美国国会等等。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 合肥楼市发新政 南京房价仍火爆

References

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Gut microbiome development along the colorectal adenoma–carcinoma sequence.
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Metabolic endotoxemia initiates obesity and insulin resistance.
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3). Devkota, S., Wang, Y., Musch, M. W., Leone, V., Fehlner-Peach, H., Nadimpalli, A., ... & Chang, E. B.
Dietary-fat-induced taurocholic acid promotes pathobiont expansion and colitis in mice.
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4). Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K.
The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.
PLOS one, 12(6), e0178426 (2017). Doi: 10.1371/journal.pone.0178426