5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

Please accept my sincere wishes for the New Year. I hope you will continue to enjoy good health.
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The excavators think the cemetery datesback around 1,700 years, to a time when Kucha was vital to controlling the Western Frontiers (Xiyu) of China. Since the SilkRoad trade routes passed through the Western Frontiers, control of this key region was important to China's rulers.

10月中国出口同比下降6.9%,较上月3.7%的降幅有所恶化。疲弱的全球需求和中国成本上涨导致过去10年期间从中国大量流向世界的廉价商品减少。
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The joint programme delivered by Tsinghua and Insead University (Tiemba) moved up two places to lead the 2015 global executive MBA ranking, dethroning Trium, which drops back to third place after only one year at the top.

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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目前,达洛伊西奥80%的工作围绕着Summly的重构和改良展开,而另外20%的工作精力则用来思考今后的挑战方向。他预测,未来将会有一款如同Summly精炼文字一样可以精炼视频的软件。他设想了许多运用科技来帮助人们学习知识的方法,并希望在旧有教育模式瓦解的同时帮助人们更好地实现自主学习。
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IT富豪榜排名前十的富豪的平均年龄为45岁,现年52岁的马云是其中年纪最大的一位。
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由于制度是在专制统治下制定的,那么反对派就会被迫反叛或者顺从。
据《北京晚报》报道,最近公布的《凯度中国社交媒体影响报告》显示,由于社交媒体的负面影响,在1990年后出生的中国年轻人中,已有40%的人关闭了社交媒体应用的消息提醒功能。
You are supposed to enjoy life, not be stressed out all the time. If you spend most of your days stressed about everything that going on at work, you are not at the right job.

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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听起来像是泰勒斯威夫特,但事实上,却是她一直以来的竞争对手,凯迪派瑞。这主要归因为她的棱镜世界巡回演唱会。现在演唱会的热潮已归于平静,派瑞今年凭此吸入13.5千万美金。在我们评分期间的126场演出中,她平均每个城市赚得2百万美金,再加上与科蒂,克莱尔和封面女郎的合约,得到了她的总共收入。
Her mother discovered the debits on Jan 30, China Central Television reported.
And while there is still a long way to go before airplanes designed and made in China compete on the world stage with the likes of the Boeing 737 or Airbus A320, the momentum is there, and the country’s aerospace industry is entering a new phase of development and maturity.
Last year, only 930,000 of the 1.39 million qualified finally entered the exam halls.
Set in 1950's London, Reynolds Woodcock is a renowned dressmaker whose fastidious life is disrupted by a young, strong-willed woman, Alma, who becomes his muse and lover.
她说早在去年12月份,她第一次看这部电影的时候,就注意到了自己和电影中的女主角长得十分相似,当时她觉得十分诡异。
影片由斯蒂芬?斯皮尔伯格执导,梅丽尔?斯特里普和汤姆?汉克斯主演,讲述了一次激动人心的合作。凯瑟琳?格雷厄姆(斯特里普饰)是美国第一位大型报刊女性出版商,故事里,她与编辑本?布拉德利(汉克斯)力争抢先于《纽约时报》大规模报道美国政府的秘密。这些秘密尘封了三年,涉及四位总统。他们把自己的事业前途——以及人身自由——都赌在了这一次冒险上,双方必须合作,解决彼此之间的不和,才能携手将真相披露在大众面前。
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.
While China remains the largest holder of American government securities, it cut down exposure to USD 1.25 trillion in October.
国家统计局中国经济景气监测中心副主任潘建成表示,研发经费与GDP之比不断上升,显示出经济增长正由传统要素(出口和投资)驱动向创新驱动转型。
Supporting Actor in a Limited Series or Movie: Sterling K. Brown, “The People v. O. J. Simpson: American Crime Story”
28 June
Life Is Strange

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Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 调控效果显现 一线城市房价同比涨幅连续回落

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