5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

2017年,人们指责大型科技公司太过强大、利用自身的规模主宰市场,而且不够关注他们所创造的工具如何被用来做恶。
在英国《金融时报》的年度调查中,欧元区分析师作出了欧洲央行不会采取进一步行动的预言,尽管德拉吉试图说服市场相信:只要整个单一货币区的通胀和经济增长继续令人失望,欧洲央行就将随时准备采取行动。
Upon downloading WeChat, users are prompted to register either using their QQ accounts or their cell phone numbers. The application then helps users populate their contact lists using existing entries in their cell phone address books. To communicate, users can upload any photo or video on their device, take new ones, or press a button to save a voice message that is transferred almost instantaneously. Voice messages are played back with short beeps at the end to imitate the feeling of instant connection, similar to a two-way radio.

You're the best present I ever received.你是我所收到的最好的礼物。
主流网络游戏仍然是大型多人在线角色扮演游戏 (MMORPG)。报告说,今年10月,中国最热门的10款网络游戏中有6款都属于大型多人在线角色扮演游戏。动视暴雪(Activision Blizzard)开发的《魔兽世界》(World of Warcraft)在注册用户和最高同时在线人数方面仍然排名榜首。但报告指出,目前围绕着这款游戏大陆运营权的政府监管纷争可能会给《魔兽世界》带来负面影响。网易公司目前持有《魔兽世界》的中国大陆独家运营权。
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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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In total, Chinese mainland has 54 institutions in the listing of top 300 universities in Asia.
陶博宏表示,这可能过于悲观了。他说:“亚洲的情况往往比我们想象的更快变化。”
Will Washington's tentative truce continue?
Wishing you all the happiness of the holiday season.
香港房地产价格过去十年大幅上涨,但在去年9月见顶,那时中国经济引发的紧张占据了主导。
与此同时,中国首富王健林等人士对中国国有企业在欧洲投资的事情表示担忧,声称它们缺乏国际管理标准。
Switzerland, Sweden and the UK again occupied the top three slots in the ranking. Fifteen of the top 25 economies in the GII come from Europe.

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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WASHINGTON: Indiahas trimmed its holdings of US government securities to $77.5 billion at the end of October even as the world's largest economyis expanding at a moderate pace.
在电影《007:大破天幕杀机》中饰演邦女郎的贝纳尼丝·玛尔洛(Berenice Marlohe),已经确认加盟导演特伦斯·马立克(TerrenceMalick)执导的最新电影作品,目前此影片正在奥斯汀进行拍摄。
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5) I’ve Got Your Back: We’ve all made big mistakes. In those times, step in with a reassurance: “I’m not judging you. You’re going to get through this. You’re not alone. We’ll figure this out together. It’s going to be OK.”

As the new iPhone continues to smash its own launch records, Mr Cook has unveiled products such as Apple Watch and Apple Pay that take the iPhone maker into the realms of fashion and finance, recapturing a spirit of innovation that many feared had died with Jobs. In the process, Apple’s valuation this year has grown by almost as much as Google’s entire market capitalisation.
Iron Man 3 is the highest-grossing movie of 2013 so far with $1.2 billion. But that’s not enough to put its star, Robert Downey Jr., on top of our list of the top-grossing actors. Dwayne “The Rock” Johnson beat him this year by working more.
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Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 智能制造背景下 中国家电强大起来了吗?

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