5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

老实说,如果你想观看一部让你大笑不停的网飞原创影片时,请去看《不可思议的杰西卡?詹姆斯》,因为这部轻松浪漫的喜剧片会让你笑到爆。
In truth, slower growth of about 8 per cent could be better for China and for the world. More environmentally sustainable and equitable outcomes would ease popular concerns and higher consumption would ease tensions over global trade.
The rise of ephemeral social networks

“LBS has broadened my profession horizons and opened international career opportunities,” said one graduate. He added: “In the three years after graduation I have worked in the US, Canada and Hong Kong, while rotating in different businesses from corporate banking to debt capitalmarkets”.
Shanghai is the most popular destination for new job seekers, followed by Shenzhen, Guangzhou and Beijing. Provincial capitals cities in central and western regions are also among the top choices for the new graduates.
二月的一天,苹果(Apple)的年度股东大会进行了一个多小时,蒂姆?库克(Tim Cook)已经耐心地回答了苹果进军电视市场的计划和他如何看待谷歌眼镜(Google Glass)等各类问题。但当一位参会听众就苹果各环保项目(比如其太阳能数据中心)的盈利能力向这位首席执行官发难的时候,库克发怒了。
Mr Na said that although South Korea had signed a trade agreement with China, there were plenty of other ways in which Beijing could punish Seoul.

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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Female and male participants typically have similar profiles at the start of their EMBA.
2. 宾夕法尼亚大学沃顿商学院
而传统主义者诸如乔治·克鲁尼(George Clooney),他因影片《逃离德黑兰》(Argo)获最佳影片奖以及在影片《辛瑞那》(Syriana )中获最佳男配角,他的奥斯卡奖杯放在家中的书房。达斯汀·霍夫曼(Dustin Hoffman)曾在1980年因影片《克莱默夫妇》(Kramer vs. Kramer) 、并在九年后因影片《雨人》(Rain Man)两次获最佳男主角奖,也将其奖杯放在书房中。
Captain America: Civil War will hit theatres May 6, 2016. Who's side are you on?
珍妮弗 洛佩兹
Online peer-to-peer lending platforms have expanded rapidly in China, along with fraud cases.
据外媒体育网站sbnation.com报道,德国战车在刚刚结束的比赛中以四粒进球完胜葡萄牙。比赛结果令人震惊,多数观察员原本希望葡萄牙的攻势能更猛烈些。但这是否是本届世界杯又一场比分悬殊的比赛?的确不足为奇。
税:每年大约41684美元(约26.7万元)
金融和房地产是国产品牌的支柱,榜单中有38个金融企业,23个房地产企业,占了榜单品牌的30%。

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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23% of wealthy Chinese women work in real estate and 18% of them are involved in finance and investment, followed by manufacturing accounting for 14%.
By March, there's a real chance two or three of these prospects stick out as franchise players.
魔术队倒是可上可下,并且他们现在正在走下坡路。现在,阿龙-戈登和尼古拉-武切维奇被从板凳席上拉了出来并且马里奥-海佐尼亚被雪藏了。
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苹果(Apple)本周将考验客户的忠诚度、购买力以及对创新的热情,发布第一款售价高达1000美元的iPhone。
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本土冠军
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This quiet, intense Israeli film unfolds like a psychological thriller. A poetry-loving teacher discovers that one of her young pupils is a literary prodigy, and takes increasingly extreme measures to protect his gift from an indifferent world. As the story unfolds, it becomes clear that Mr. Lapid is engaged in a stealthy, ferocious critique of a society that has sacrificed its spiritual values and its cultural inheritance on the altar of power and materialism.
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It would be foolish to assume western democracies are immune.
这个belty运用现代科技追踪健康状况,水的摄入量,和动作,但你要花395美元,可能更值得买一个时尚的智能手表或运动手环。
Carry out deleveraging in an active and prudent way.

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 新城+旧改:广东中山重塑发展新格局

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