5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

愿明亮喜庆的新年烛光温暖一年中的每个日日夜夜,祝你欢欢喜喜度新年!
A cemetery dating back roughly 1,700 yearshas been discovered along part of the Silk Road, a series of ancient trade routes that once connected China to the Roman Empire.
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正如这届美国政府中一切与贸易有关的事项一样,韩美贸易协定(Korus)的未来也不可避免地引发了激烈辩论。本届政府内部强烈反对退出该协议的是特朗普安全团队,他们认为在一场地缘政治危机期间切断与重要盟友的贸易纽带很可能不是个好主意。美国企业也不支持退出。这两股力量都可能意味着美国政府至少在短期内不会发出任何威胁。但是话又说回来,首尔方面的政治局势也不稳定。韩国新政府是否可能行使自己退出协定的权利呢?
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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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Effective bosses must be effective decision makers. He or she cannot vacillate over every tiny decision. Being able to make decisions quickly and decisively — and then take responsibility for the outcome (see number 2) — is an important business skill, especially when managing others。
1.你一夜之间成了领英平台的香饽饽。
我曾被一位CEO要求雇用一位有着乌黑长发的长腿美眉,虽然她的能力不强。还有一次,我被要求不要雇用有小孩的应聘者,因为公司已经雇用了太多为了看足球赛请假的员工。这种事经常发生。
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When many millennials struggle to find jobs or make do in low-skilled positions, these masters programmes achieve strong employment rates thanks to their links with corporate partners and alumni networks.
9月28日

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.

At Japan Expo, we are very honored to interview Gen Urobuchi and also begraced with the presence of Nitro+ president Takaki Kosaka.Let's begin.Translated by Emmanuel Bochew.
这是连续第二个周末,委内瑞拉的社会主义政府开放与哥伦比亚长期封闭的边界,星期日上午6点,潜在的顾客们排成长蛇阵,穿过圣安东尼奥德尔塔奇拉整个小镇。有些人租了车,从10小时车程外的城市赶来。
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It is the first time I have been toSan Francisco. It is a very beautiful city. On the first day of our visit wewent to the Golden Gate Bridge. Seeing the bay view was really pleasant.Every time I am watching movies inJapan, the city and the bridge always seem to get destroyed. I didn't know thecity was so beautiful in person.The bridge might not be around nexttime I visit so I'm glad I got to see it.
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While Jaws's story is extremely unrealistic, it was based on a real series of deaths attributed to a single shark in 1916. In what has been dubbed the "most unique set of shark attacks that ever have occurred," the Jersey Shore saw four people die from shark bites over the course of two weeks. The offending shark was reportedly caught with body parts still in its digestive tract, although leading scientists still aren't sure what drove it to attack so many people.
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与此同时,达洛伊西奥开始环游世界,到处参加会议,并结识其他潜在的投资人。他给每一位结识的人都留下极深的印象。温布尔顿国王学院中学(King’s College School)的校长安德鲁?霍尔斯(Andrew Halls)评价道,他成熟得可怕,他在各种状况下仍保持着清晰的思维,这令我这个54岁的人都觉得惊讶。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 快讯:中国恒大早盘高开 涨幅超过6%

References

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Gut microbiome development along the colorectal adenoma–carcinoma sequence.
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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