Gut Health Magazine Sept 2019

How to Promote Gut Health

If you are suffering from digestive issues, knowing how to maintain gut health is important. This article offers tips on how to consume a balanced diet and avoid hidden sources of monosaccharides. Avoid sugar, processed foods, NSAIDs, and other artificial sweeteners. Avoid medications such as aspirin and eat a broad range of whole foods rich in polyphenols. Your digestive tract is made of billions of bacteria and it is essential to ensure it’s in good health and functioning properly.

Diversify your diet
Diversifying your diet is among the best ways to improve the health of your microbiome. While the typical western diet is lacking in diversity owing to the high proportion of processed foods sugar, fat, and other substances A varied diet will support the growth of beneficial bacteria. Concentrate on whole fruits, vegetables, and whole grains to increase the variety of your diet. Include these foods in your meals and snacks.

American food is full of processed foods, sugar and high-fat dairy products. These foods can make it difficult for our digestive systems to function efficiently, which can cause toxic by-products. Consuming refined and processed carbohydrates can increase inflammation and decrease microbiome diversity. Diversifying your diet can help improve digestion and overall health. Incorporating more fruits and vegetables to your daily food plan will improve your digestion and improve your overall health.

Avoid hidden monosaccharides in the form of
Changes in your diet can help you avoid monosaccharides in the form of hidden sources and help improve your gut health. Make sure you eat fermented veggies as well as unprocessed beef and fiber-rich vegetables. Certain foods can actually harm the beneficial bacteria in the gut. If you’re looking for a diet that favors gut health, try cutting out foods that trigger digestive symptoms such as sugar and gluten. It is also possible to take probiotic supplements. Probiotic supplements can help build beneficial bacteria within your body. Stress over time can harm the beneficial bacteria found in the gut.

Research has shown that a diet high on fiber and omega-3 fat acids can reduce the amount of pro-inflammatory bacteria found in the gut. Flavonoids are also beneficial to gut health. Foods from the cabbage family and vegetable broths are great sources of flavonoids. These are important to promote healthy gut bacteria. Drink plenty of water, stay clear of drinking alcohol and limit consumption of processed foods.

Eat foods rich in polyphenols
Polyphenols, a type antioxidant can be found in a variety of plants. They protect the body against disease and provide beneficial effects on the microbiome. Polyphenols are especially abundant in colorful fruits and vegetables. People with a lower chance of certain diseases tend to eat a diet that is rich in vegetables and fruits. Include more natural foods , such as fruits, vegetables, and stay clear of foods that are processed or contain added chemicals.

The most extensive class of polyphenols is made up of flavonoids. These include the well-known quercetin and anthocyanin. Both green and black teas contain high amounts of polyphenols. Certain of these compounds are thought to have anti-cancer properties. If you’re wondering how to ensure you get enough polyphenols in your diet, here are a few of them.

Avoid NSAIDs
While NSAIDs are typically prescribed to ease pain, they may have negative effects on the gut. Inflammation can lead to bleeding, ulcers or other symptoms. They may contribute to long-term issues in the gut, such as leaky gut syndrome, IBS and Crohn’s disease. To improve gut health and prevent side negative effects, it is recommended to avoid NSAIDs.

Antibiotics are a highly effective treatment for serious infections. However they are frequently misused or over-used. Antibiotics should only be prescribed by your doctor and should not be used as a self-treatment. Antibiotics as well as nonsteroidal anti-inflammatory medicines (NSAIDs) alter the normal balance of bacteria in the gut. This is why avoiding NSAIDs so important for promoting gut health.

Drink fermentable fiber
One of the best ways to improve your health is to consume more fiber. It is easy to do and there are plenty of fiber sources to choose from, such as vegetables, fruits, whole grains, and VINA sodas. All of these foods contribute to the healthy gut microbiome. Alongside helping you feel full fiber is essential to keep cholesterol levels in check and lowering blood pressure.

Recent advances in microbiome research have led to an increasing number of probiotic and prebiotic components that can improve the health of your gut. Prebiotic fermentation may boost the immune system and improve blood cholesterol levels, and continues to be researched. While the precise role of these products remains to be determined There are numerous benefits. One study revealed that fermentable fibers can improve the control of glycemic levels, while other studies did not show any benefit.

Exercise
In a recent study, researchers from the University of New Mexico found that regular exercise is beneficial to the health of the gut. Exercise promotes the growth of healthy bacteria which is vital to our overall health. This is a good thing, as it can improve our mood and psychological health. It is also a crucial component in neurogenesis, which allows for the creation of new neural connections in our brains. The kind of exercise you select must also be a good choice to improve your gut health.

Two previously inactive men and women were followed for six-months to observe the effects of exercise on their gut microbiome. Particularly, both groups displayed improvements in gut bacteria composition and also greater concentrations of physiologically relevant metabolites. Both high-intensity aerobic exercise and voluntary wheel running resulted in an increase in bacteria living in the gut. While these results seem promising, they need to be confirmed by further studies.