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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9.千万别相信民调
汉达·阿亚里谴责激进的伊斯兰教,制造了一场风暴。现在,在#我也是 运动的鼓舞下,她指控牛津大学的一位教授强奸她。
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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.

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国考分为笔试和面试两部分。笔试成绩将于1月发布,面试预计在2月或3月举行。
re再次+form形状→再形成→改革,改造
"I want to tell you what happened I opened the envelope and it said Emma Stone, La La Land and that is why I took such a long look at Faye and at you. I wasn't trying to be funny. This is Moonlight for best picture," Beatty told the shocked crowd as he explained the blunder.
詹妮弗·劳伦斯也凭借她在《奋斗的乔伊》中的表演喜获最佳女主角奖项。
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WORST GREETING
菲亚特(Fiat)试图就投资克莱斯勒(Chrysler)条款重新谈判。
The state-sponsored purchasing managers' index fell from 50.8 in October to 50.3 in November, the lowest reading since March. Any level above 50 indicates expansion.

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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继续推进财税体制改革。
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I once had an advisor that said to me when I expressed fear of a difficult class, "Do you want to get an education or not?"
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福布斯杂志称,26岁的劳伦斯能排名榜首,大部分得益于从《饥饿游戏》系列影片的最后一部中分得的收入,以及从她参与拍摄的即将上映的太空探险影片《乘客》中所得的一大笔预付费。
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Single record of the year: "Over You," Miranda Lambert
随后,学生们将饮水机移动到教师办公室,之后老师便报了警。

New Year comes but once a year. But when it comes it brings good cheer.新年一年只有一次,但每次来临都带来喜悦。
此外,该专家补充说道,受当前经济形势的影响,并且我国金融市场资源重新配置,银行业高速增长的周期已经过去。
This year, pop's best albums came from strong women who had a lot to say: Lorde's searing look at loneliness, Kesha's raucous statement of liberation, Taylor Swift's reckoning between her self and the version presented in the press.

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 轨道交通日趋发达 推动“轨交房”发展

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