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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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.
库克决定通过增加派息和回购股票扩大其现金返还计划，帮助缓和了与维权投资者的关系。目前它总共向股东返还现金940亿美元。最终，库克以足够的坚忍抵挡住挑战，迎来了iPhone又一波增长捷报，以及从乔纳森?艾夫爵士(Sir Jonathan Ive)的设计室诞生的新产品。
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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。
The M3 tomb also "consists of a burialmound, ramp, sealed gate, tomb entrance, screen walls, passage, burial chamberand side chamber" the researchers wrote in a report published recently inthe journalChinese Cultural Relics.
Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 5月北京新房入市速度加快 7天6项目共计4196套房源获销许
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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
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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