An Important Note About Eating Pickled Vegetables
Making pickled veggies, like sauerkraut and kimchi, part of your diet can be a healthy step. But pickled veggies should only be part of your vegetable consumption.
They are usually very salty. And people who make pickled vegetables a primary source of vegetables in their diet tend to get more sodium than is optimal, which can contribute to higher rates of certain forms of cancer.
So to be sure not to increase your risk of cancer, aim to make fresh, non-fermented vegetables a more significant part of your diet than pickled vegetables.
Think about eating small portions of fermented foods daily and using them as a source of salt, replacing table salt, soy sauce, or other salt sources with pickled vegetables.
What About Probiotic Supplements
Probiotics can be helpful in treating irritable bowel syndrome, diarrhea, colitis, acne, and eczema. And the strongest evidence for probiotics is related to their use in improving gut health and boosting immune function.
But probiotic supplements dont always work. In fact, a lot of people are taking probiotic supplements that are essentially a waste of money.
Heres the issue: the vast majority of probiotic bacteria are active and effective in the lower portions of the gastrointestinal tract. To get to there, though, these bacteria must survive your highly acidic stomach environment.
So how can you keep these probiotics intact? In other words, when should you take them?
Tempeh: A Traditional Soy Product Thats Been Eaten For Hundreds Of Years
This fermented soy food is becoming easier to find these days, with more and more eateries offering it on their menus and more stores stocking it on shelves.
A 2014 study in the Polish Journal of Microbiology showed that this popular protein can increase healthy bacteria, including Lactobacillus.
Try eating tempeh on sandwiches, in salads, or as a plant-based bacon alternative. Unlike most fermented foods, however, tempeh should be thoroughly cooked before you eat it. And most people find that it needs a lot of seasonings to taste good because plain tempeh can be a bit bitter and very bland.
As with all soy products, choosing organic is best if you can.
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Apples: An Apple A Day Keeps The Doc Away
Maybe the easiest fruit to find, apples are an excellent dietary addition.
They are high in fiber. And, a 2014 study in Food Chemistry found green apples boost good gut bacteria.
Eat apples raw as a snack. Or you can even enjoy them stewed. Stewed apples have been found to be good for your microbiome, and they may also help to heal your gut.
When buying apples, choose organic if possible because apples are on the Environmental Working Groups Dirty Dozen list of produce with the most pesticides.
The Mediterranean Diet Benefits Gut Health
Overall, Bolte reports, the study found that a diet characterized by nuts, fruits, greater vegetable and legume intake than animal protein, combined with moderate consumption of animal derived foods like fish, lean meat, poultry, fermented low fat dairy, and red wine, and a lower intake of red meat, processed meat and sweets, is beneficially associated with the gut ecosystem.
Specifically, the team linked diets rich in bread, legumes, fish, and nuts with lower levels of harmful bacteria and inflammatory markers in the stool.
They also linked the intake of red wine, legumes, vegetables, fruits, cereals, fish, and nuts with higher levels of anti-inflammatory bacteria.
Plant based diets were associated with high levels of short chain fatty acids the major nutrients produced by bacterial fermentation, which have several beneficial effects on the metabolism. Researchers have found low levels of SCFAs in people with ulcerative colitis and other inflammatory conditions of the intestines.
The researchers also found that plant protein aided the biosynthesis of vitamins and amino acids.
In contrast, a high intake of red meat, fast foods, and refined sugars was linked with lower levels of beneficial bacteria and higher levels of inflammatory markers.
Our work provides support for the idea that the diet represents a therapeutic strategy intestinal diseases, through the modulation of the gut microbiome, they add.
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Will It Take Long To Improve The Gut Microbiome
Research suggests changes in your gut flora can occur within 24 hours after changing what you eat. However, this change will only last as long as you keep up your diet.
To improve your gut health long-term start consuming the gut friendly foods on this list more regularly. Start with smaller amounts if theyre not part of your regular diet. In the beginning, while your gut flora is adapting you might feel some discomfort. As these foods become regular part of your diet and the balance of your gut microbiome shifts, and your gut heals, you will find that its easier to digest the foods on this list.
I hope this list of foods for gut health helps you on your journey to restoring your gut flora and feeling better! For more gut health tips, dont forget to check out this list of habits that can heal your gut.
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What Can I Eat For Dinner On The Microbiome Diet
Dinner should also feature gut-friendly ingredients. Here are some yummy and nutritious dinner ideas:
- Roasted chicken or fish with vegetables and quinoa
- Stir-fry made with lean protein and vegetables with brown rice
- Vegetable and chickpea curry with brown rice
- Grilled steak with roasted vegetables and baked potato
- Shrimp pasta made with whole grain noodles and veggies
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Unlocking New Avenues Of Innovation
Dr Freitas is excited about the far-reaching implications developments in our scientific understanding of microbiome health will have on innovation at the France-headquartered dairy-to-nutrition company and he certainly doesnt see the applications being limited to Danones specialised nutrition business.
This research can unlock new avenues of innovation not only limited to specialised nutrition. Although very much needed, we know that administration of antibiotics has a true detrimental impact in the microbiome. Other common lifestyle factors that can have an impact on the microbiome include lack of sleep, stress, dehydration, alcohol, certain eating patterns. On the other hand, we also know that certain biotics, such as pre and probiotics can change the microbiome in a favourable way. Biotics with strong science can be incorporate in different product segments, from fermented dairy, to fluid milk and infant formula.
Innovation in microbiome health which to date has largely been the prevail of the nutraceutical sector is therefore expected to be increasingly seen in mainstream food categories, the R& D vice president predicted.
Alterations of the fecal microbiota in relation to acute COVID-19 infection and recoveryMolecular BiomedicineDOI: 10.1186/s43556-022-00103-1Authors: Yue Sandra Yin, Carlos D Minacapelli, Veenat Parmar, Carolyn C Catalano, Abhishek Bhurwal, Kapil Gupta, Vinod K Rustgi, Martin J Blaser
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Is Apple Cider Vinegar Good For Gut Health
ACV is naturally acidic, and so for people with low stomach acidity, using ACV may help raise stomach acid levels to aid digestion. In theory, this could prevent gas and bloating, which a slow digestion can cause. ACV is also an antimicrobial substance , meaning it may help kill bacteria in the stomach or intestines.
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Microbiome Plus+: Recommended For Healthy Gut Bacteria And Lower Cholesterol
Microbiome Plus+ offers formulated probiotics of 3.5 billion CFUs of L. reuteri, with clinically proven benefits to digestive health, increased Vitamin D, and lower LDL cholesterol levels. Other benefits to taking these probiotics daily may include increased energy, healthy inflammation management, and potential weight loss.
While the Microbiome Plus+ company offers several related products with different probiotic and prebiotic formulas, the Microbiome Plus+ Gastrointestinal Probiotic supplements feature a single active ingredient:
- Lactobacillus reuteri NCIMB 30242
The Microbiome Plus+ manufacturer proudly certifies its probiotic supplement as kosher, halal, vegan, free from genetically modified organisms, and GRAS -certified by the FDA. It also follows Good Manufacturing Practice guidelines in FDA-certified facilities.
Microbiome Plus+ features a slow-release vegetarian hydroxypropyl methylcellulose capsule that helps the probiotics survive until they reach the intestinal tract. Other probiotic agents the company offers include prebiotic short-chain fructooligosaccharides, digestive enzymes, and advanced pancreatin.
Clinical studies of Lactobacillus reuteri NCIMB 30242 have shown to potentially help with the following:
- improved gut health by helping repair the gut lining and promoting normal digestion of fats
- Help reduce LDL cholesterol
- improved overall health
- improved digestive and immune health
Pros:
Cons:
Living In The Now Gut Health & Mental Wellbeing With Jonny Wilkinson
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
25 January 2022
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Fats And Gut Microbiota
Dietary fat quantity and quality influence gut microbiota composition . Dietary fatty acids can be divided into saturated , monounsaturated and polyunsaturated fatty acids according to the presence of double bonds between carbon molecules.
Mammalian animal products are the main source of SFAs. Several animal studies described a decrease in Bacteroidetes and an increase in Firmicutes and Proteobacteria in mice fed with a high-fat diet specifically SFAs. Interestingly, these changes may be gradually reverted by a control diet . Another study also showed a decrease of Bacillus bifidus in mice fed an HFD. Therefore, high intake of dietary fats and particularly SFA could lead to intestinal dysbiosis.
Furthermore, HFD-induced dysbiosis could lead to intestinal barrier alterations. Indeed, sulfate-reducing bacteria are more abundant in hosts consuming high-fat diets such as milk fat . The high concentration of sulfide produced by particular SRB such as Bilophila wadsworthia may reduce disulfide bonds in the mucus, lysing the network of polymeric proteins MUC2 secreted by goblet cells and having a key role in mucus layer stability and mucosal repair . Recent lines of evidence have indicated that consumption of a high-SFA diet can stimulate the production of SRB, causing a defective mucus layer and increasing gut inflammation , colitis scores , and IBD . The effects of HFD on gut microbiota are illustrated in Figure 1.
Which Probiotic Is Best For You
Probiotics may help:
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Relieve constipation. Probiotics can help soften stools so theyâre easier to move.
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Diarrhea. Good bacteria in probiotics combats the bad and may help make your bouts shorter.
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Improve IBS.Certain strains of probiotics work better than others for this condition. Ask your doctor which is right for you.
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Support brain health.Your gut is often called your âsecond brainâ because it makes some of the same neurotransmitters that regulate moods. When your gut is happy, you feel happy. When your gut is sluggish, your brain doesnât work as well.
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Improve heart health.Gut bacteria produces chemicals that affect your blood pressure.
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Boost immunity.Probiotics warn your immune system when bad bacteria may become a disease.
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Your General Health.Good gut bacteria affects the way you feel mentally and physically. It can prevent and even treat some diseases.
Many types of bacteria are probiotics. Each has its own benefits. Talk to your doctor about which one might help you the most.
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Lactobacillus youâll find this in yogurt and other fermented foods. Different strains can help with diarrhea and may help with people who canât digest lactose, the sugar in milk.
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Bifidobacterium is in some dairy products. It may help ease the symptoms of irritable bowel syndrome and some other conditions.
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Saccharomyces boulardii is a yeast found in probiotics. It seems to help fight diarrhea and other digestive problems.
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The Effect Of Bad Gut Bacteria
When your gut microbiome is off-balance, the bad bacteria take over. Their colonies grow in strength and numbers, effectively crowding out the good bacteria until they can no longer flourish.
This unwelcome state is known as dysbiosis, and its surprisingly common. In fact, theres a high probability that your body is currently in dysbiosis and you just havent realized it yet.
Your body, however, does realize it and will let you know through subtle signs. And if you dont pay attention and heed its warnings? Those signs will become even stronger, until your health wont let you ignore them.
Your body will start the bacterial warning bells with subtle signs, including:
- Irritable Bowel Syndrome
- Ulcerative colitis
All in all, when the majority of your gut bacteria are bad bacteria, it will negatively impact your emotional, mental, and physical health.
Sauerkraut: Fermented Cabbage With A Distinctive Flavor
Sauerkraut is a staple in German cuisine. You can find it in most grocery and health food stores, but its even better to stick with homemade varieties to achieve the full nutrient value.
Fermented cabbage is high in B vitamins and helps you absorb iron, too.
You can pile it on a carrot dog, add it to a German-inspired Buddha bowl, or use it to season just about any grain, legume, scramble, or vegetable dish.
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Eat Foods Rich In Polyphenols
Polyphenols are plant compounds that have many health benefits, including reductions in blood pressure, inflammation, cholesterol levels, and oxidative stress .
Human cells cant always digest polyphenols. Because they arent absorbed efficiently, most polyphenols make their way to the colon, where they are digested by gut bacteria (
Polyphenols from cocoa can increase the amount of Bifidobacteria and lactobacilli in humans and reduce the quantity of Clostridia .
Furthermore, these changes in the microbiome are associated with lower levels of triglycerides and C-reactive protein, which is a marker of inflammation .
The polyphenols in red wine have similar effects and have even been shown to increase levels of beneficial bacteria in people with metabolic syndrome .
Summary
Polyphenols cant be digested efficiently by human cells, but they are efficiently broken down by the gut microbiota. They may improve several health outcomes related to heart disease and inflammation.
Processed And Refined Foods
“While I wouldn’t go as far as to say you need to cut certain foods out of your diet foreverfood is about enjoyment too, after alllimiting highly processed foods loaded with additives and salt will do you and your gut microbes good,” says Rossi. It’s hard to study “processed foods” as a whole because each food has different ingredients, but the biggest issue with processed and refined foods is that they lack diversity and fiber and are often filled with added sugars, salt, artificial sweeteners and/or additives and preservatives. Your microbiome thrives on the diverse fibers and polyphenols that come from eating a variety of colorful fruits, vegetables and whole grains.
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Ways To Improve Your Gut Bacteria Based On Science
There are around 40 trillion bacteria in your body, most of which are found in your gut.
Collectively, they are known as your gut microbiome, and theyre incredibly important for overall health. However, certain types of bacteria in your intestines can also contribute to many diseases.
Many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract.
Here are 9 science-based ways to improve your gut bacteria.
Don’t Count On Yogurt
Raw or unpasteurized yogurt — Miss Muffet’s curds — is loaded with bacteria. But most commercial yogurt is pasteurized, a process that kills bacteria. Though a few investigators have found promise in pasteurized yogurt with live bacteria added, most research has focused on capsules containing specific strains of bacteria. “It is generally agreed that a probiotic must be capable of colonizing the intestinal tract to influence human health,” says Gorbach. “This requirement disqualifies many of the strains currently used in fermented dairy products.”
If you have diarrhea, are about to take antibiotics, or plan to travel to a developing country, advocates say there’s no harm in trying probiotics. “I wouldn’t hesitate at all,” says Gorbach. “There’s no downside.” But to avoid damage to your wallet, choose supplements containing bacteria that have been shown to have positive results. In addition to Lactobacillus GG, these include Lactobacillus johnsoni, Lactobacillus reuteri, and Bifidobacterium.
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Eat Lots Of Vegetables Legumes Beans And Fruit
Fruits and vegetables are the best sources of nutrients for a healthy microbiome.
They are high in fiber, which your body cant digest. However, certain bacteria in your gut can digest fiber, which stimulates their growth.
Beans and legumes also contain very high amounts of fiber.
Some high fiber foods that are good for your gut bacteria include:
One study found that following a diet rich in fruits and vegetables prevented the growth of some disease-causing bacteria (
Summary
Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.
Always Leave The Table A Little Hungry
It is not just what you eat but how you eat. The Japanese have a saying eat until you are four-fifths full. Islamic culture has a similar rule, and in Germany they say, Tie off the sack before its full.
Always Leave the Table a Little Hungry means that you should get in the habit of restraint and moderation and not eat too much
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Jicama: Also Known As A Mexican Turnip
This fresh, sweet and crunchy root vegetable is power-packed with fiber. One cup of raw jicama chopped up and added to a salad will bring a whopping 6g of fiber to the table 15% of your daily recommended intake.
And jicama is also great for weight loss and blood sugar control. Plus, its high in vitamin C.
This uniquely textured veggie is perfect for salads, smoothies, and stir-fries.
