5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

Andrew Hill is management editor
The implosion of a giant subprime mortgage lender in 2007?The collapse of Lehman Brothers in 2008?
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That’s a lot of issue-related messaging to pack into a single color trend (or even two), but the Pantone statement says it’s the company’s job to reflect social trends and capture them in a shade — which will then become part of the fabrics of our lives, as it were.
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For years, slow emissions declines in the West have been swamped by rising emissions in the East, and the trend continued in 2013. China's emissions grew 4.2 percent and India's 5.1 percent. Both countries have been constructing coal-burning power plants at a breakneck pace.
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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.

Mass entrepreneurship and innovation
鉴于她的成功,她再也无法过上平凡人的生活。
业内人士称,该调查显示我国正在进行产业升级,高附加值的服务行业呈上升趋势,这将带来一个欣欣向荣、需要理工类专业人才的互联网产业和一个蒸蒸日上、需要财经类专业人才的金融产业。
“As long as overall markets remain relatively constructive and transactions continue to be executed well, we continue to expect healthy volumes over the rest of the year,” said David Ludwig, head of Americas equity capital markets at Goldman Sachs.
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Turkey’s ministers have been rallying Turkish expat communities across Europe to win support for Erdogan-backed constitutional changes, which will be voted on in a referendum next month.
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的确,价格不是一切。但即使是看空者也同意:一切都有价格。

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.

LeBron is invulnerable to age
Quantum Break
近两年P2P贷款行业迅速发展。根据E-Lending House,截至6月底,该行业未清偿贷款达2090亿元人民币。
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This year, several professions geared toward serving the financial and health needs of an aging population made the top ten, says Lee, including audiologist, financial planner, and physical therapist.
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人们大多认为,中国的智能手机只会越来越便宜。与此相反,她援引一些研究结果,表明去年中国智能手机的平均售价趋于稳定。同时随着中国用户开始购买品质更好的智能手机,售价实际上已开始走高。
It was a confident, high-powered investment firm with credit lines at top financial institutions. It made big bets using borrowed money to buy assets and generate higher returns. But when the market for those assets went south, lenders demanded more collateral until the firm suddenly collapsed. Many frightened lenders clamped down on all borrowers, setting off an overall credit crunch.
约40%的创业者的大部分收入都来自自己的公司,平均薪资约为19.4万美元,而非创业者的平均薪酬为17.1万美元。亚洲和大洋洲的创业者看起来是最成功的。他们中近一半人(48%)的大部分收入都来自自己的公司,而且薪资最高(平均为25.1万美元),稍高于中东的创业者(24.4万美元)。
A Bubble With No Name Yet is still a bubble. But, Americans are too distracted, too numb, too in denial to hear the warnings. Reminds me of my headline back on March 20, 2000. 'Next crash, sorry you'll never hear it coming.'
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Sandy has caused large-scale damage, with more possibly to come.
11月中国房地产价格继续下跌,因投资者把更多注意力从房地产市场转向股市。
“What Happened, Miss Simone?” (Liz Garbus)

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 原云南红塔集团董事长、褚橙创始人褚时健去世

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