5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

adj. 可用的,可得到的,有用的,有效的
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与此同时,还有其他因素在掣肘亚洲ETF市场,一些怀疑者担心,这些因素将阻碍散户市场的发展。

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Lawyers are inherently cautious but most have realised that technology is crucial to crunching through the vast amount of information they handle. Without it, certain document heavy processes, such as disclosure and compliance, would be nearly impossible.
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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.

Cristiano Ronaldo, the superstar footballer who earned 61 million pound last year, usurped long-term leader Floyd Mayweather Jnr into first place. The retired boxer, who fought just once in the last 12 months, earned pound 30 million.
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当汤姆?雷文斯克罗夫特(Tom Ravenscroft)在2007年拿到经济与管理学位离开牛津大学(Oxford)的时候,他希望当一名管理顾问。而且他也在实习后收到了奥纬咨询(Oliver Wyman)的录用通知。他说:“除了进入商界,我对从事什么职业没有任何想法,职业在那时候还是一个非常模糊的概念。”
Starbucks, up 49 per cent to 21 in the ranking, has evolved from a café to a place where people can hang out all day since it now sells breakfast, lunch and evening meals, accompanied by alcohol in some places.
Letizia Battaglia chronicled Palermo’s Mafia wars in the 1970s and ’80s for a local newspaper. Now, her images appear in museums and retrospectives.
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Stripping out price, volumes of Chinese imports in October fell a more modest 2.6 per cent from a year earlier, according to estimates from Oxford Economics.

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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至于多元化,我乐观地认为,在某个时候,开明的年轻高管崛起将引发董事会突然转变态度。这种情况不会出现在2018年,尽管从科技到媒体行业的性骚扰丑闻所暴露的失衡和权力滥用问题,可能会加速这种变革。
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Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 营改增“最后一公里”税制切换准备就绪

References

1). Feng, Q., Liang, S., Jia, H., Stadlmayr, A., Tang, L., Lan, Z., ... & Su, L.
Gut microbiome development along the colorectal adenoma–carcinoma sequence.
Nature communications, 6, 6528 (2015). Doi: 10.1038/ncomms7528

2). Cani, P. D., Amar, J., Iglesias, M. A., Poggi, M., Knauf, C., Bastelica, D., ... & Waget, A.
Metabolic endotoxemia initiates obesity and insulin resistance.
Diabetes, 56(7), 1761-1772 (2007). Doi: 10.2337/db06-1491

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.
Nature, 487(7405), 104 (2012). Doi: 10.1038/nature11225

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