5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

上周一晚间,在MSNBC的一档节目中,主持人雷切尔·玛多询问前国务卿希拉里,她是否会做出和加拿大新总理贾斯汀·特鲁多今年早些时候类似的承诺?
促进外贸继续回稳向好。
13. Even Better In October, The Los Angeles Times reported that the Equal Employment Opportunity Commission was investigating gender discrimination in the industry, just as the American Civil Liberties Union requested state and federal agencies do after it conducted its own inquiry.

8.《生活大爆炸》白板上的公式都是真的
When she consults managers, Kay says many of them suspect something is fishy when their employees stop talking to them as often, whether it's to give an update, ask for an opinion or just say hello. As Kay puts it: "You're not doing the things you normally would have to keep the relationship going."
‘Law & Order: SVU’ This NBC ripped-from-the-soap-opera perils of Olivia (Mariska Hargitay) — psychopath rapist-stalker, tortured love affair, new baby — that took up so much air last season finally died down, and this season, the show’s 16th, the detectives got back to sex crimes à clef, including a Ray Rice-inspired episode about a star sportscaster who was seen on a surveillance camera punching the lights out of his wife.
香港没有这样的熔断机制,由中国内地企业股票组成的H股指数(香港恒生中国企业指数(HSCEI))周一下跌不到4%,成交量也只是寻常。人们原本可能以为会更加惨烈。中国内地的散户投资者既可进入内地股市,也可进入香港股市——通过沪港通(Stock Connect)和一个有漏洞的体系——而且,如果你无法卖出你想卖的,你就卖你能卖的。一直最不看好中国经济的H股境外投资者也可能被认为是卖方。然而,尽管沪市周二开盘进一步下跌3%(之后出现反弹),香港的H股却依然保持坚挺。

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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单词scroll 联想记忆:
7. Corrections officer
2010 U.S. unemployment rate (average): 10.2%
In my country, we make so much waste, we buy and throw away, buy and throw away, and yet northern countries will not share with the needy. Even when we have more than enough, we are afraid to lose some of our wealth, afraid to share. 在我的祖国,我们制造了如此之多的垃圾,我们购买商品,我们随之丢弃,买来,再丢弃。然而有些国家,有些人,却不会分享给那些真正需要的人们,甚至他们拥有的远远超过自身需要的时候。他们害怕分享,害怕失去自己的财富。
冲击奖项:最佳电影奖和最佳导演奖,让人意外的是,诺兰从未获得过奥斯卡奖提名。
韩国全州——在全州的韩屋村,仍保留着几百座传统的韩式房屋。
8.Russia
China's manufacturing sector last month expanded at the slowest pace since March.
精准扶贫脱贫

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.

As a result, 39 percent of the post-90s generation tries to avoid the negative effects of mobile phone use through measures like turning off app notifications, intentionally limiting the frequency of social media interactions and staying away from social media entirely in certain situations.
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如果你已经为人父母,我能够理解,这是不太可能的。你会将孩子放在更重要的位置。但是,如果你没有在课堂上展示自己,那么你也就没有做到我们在第一点里讨论的内容。
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Folk Song “Jasmine” (Song Zuying and Celine Dion, Canada)
Release date: 2015
When a cup is placed on a dispenser, a magnet lifts to let beer flow in.
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adj. 确实的,保障的,有自信的 动词assure的过
“中国银行业面临的逆风将延续很长时间,”他说。“除了盈利来源减少,它们还将不得不为坏账带来的亏损做好准备。”

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Who is hosting the 2014 Oscars?
简而言之,C型人格的人是完美主义者, 始终如一,永远不会违反规则。 与A型人格的人不同的是,C型人会花时间处理细节,经常反复检查工作是否准确。他们往往是深思熟虑的人,喜欢了解自己工作和生活的每一个细节。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 沙河11条玻璃线开建脱硫除尘设施

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