5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

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这是第二枚被拍卖的诺贝尔和平奖奖牌,得主是第一个获得该奖项的拉美人——1936年诺贝尔和平奖奖牌被授予当年的阿根廷外长卡洛斯·萨维德·拉莫斯。
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circulate圆,环+ion→发生,流通
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“网络反腐大部分靠文字、照片、视频等,从这些途径‘揪’贪官,容易流于表面化。”

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.

祝新年快乐,并致以良好的祝福。
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Average age: 36
8. Smile every time EXCEPT when my team is losing.
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全球最佳大学排行榜是根据科睿唯安公司提供的数据和标准得出的。
Now analysts believe the opportunities for profitable growth are nearly exhausted, according to Chen Long of Gavekal Dragonomics, a research group.
俄罗斯为世界上第十大经济体,除了天然气(碳氢化合物),经济贡献甚微。腐败和寻租行为使经济蒙受巨大损失。它依然沿用着苏联时代的基础设施,并且满足国民教育、医疗需求的能力正急速下滑。
Children and hobbies do not belong on a résumé. And never, ever say, "Now that my kids are in college, I'm ready to get back in the workforce."
推出迷你iPhone后,加上中国今年或明年颁发LTE执照,就能最终说服拥有7亿用户的中国移动(China Mobile)和苹果签约。

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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Chinese Premier Li Keqiang delivers a government work report during the opening meeting of the fourth session of the 12th National People's Congress at the Great Hall of the People in Beijing, capital of China, Mar 5, 2016.
A jailed con artist who falls in love with another inmate and escapes prison multiple times could only be the work of fiction, but this is more or less the real story of Steven Jay Russel. Much like his film counterpart, played by Jim Carrey, Russell was originally sent to prison for fraud. He escaped his first sentence to be with his partner Jim Kemple, who at the time was dying from AIDS. Russell was found two years later and returned to prison. Kemple died soon after.
"Hard to believe so many doctors lied in the papers. Can patients still trust them to help us treat diseases?" wrote one Sina Weibo user.
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2010年10年期美国国债收益率年终收盘报:5.0%。
单词receptive 联想记忆:
这一要求出自我国交通部近日发布的关于出租车、网约车服务的两项新规其中的一项。两项新规将分别于今年10月、11月生效。
The 16-year-old surnamed Zhou on April 24 poured pesticide into the water dispenser in the classroom, apparently in an act of revenge against classmates who disturbed the class and affected Zhou's studies, the Chongqing Morning Post said.
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有时候,人们误以为这种冷静是缺乏紧迫感,而在瞬息万变的科技业,紧迫感至关重要。许多人对于Apple Watch今年还未上市感到失望。但分析师表示,苹果的风格就是一定要等到产品至臻完美,这常常会带来更强劲的长期业绩。三星(Samsung)的智能手表已推出第六代,但至今没有真正大火起来,其今年的智能手机销量也大幅下挫。
苹果(Apple)正面临着市值跳水的窘境,苹果股价从去年9月至今已下跌了35%。众多卖方分析师纷纷献计献策,现在甚至有人建议苹果推出廉价iPhone。摩根士丹利(Morgan Stanley)公司的凯蒂?休伯蒂对中国这一全球最大的智能手机市场进行了分析,并给大家算了一笔账。
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现在甚至还出现了标准的煽动剧本。
So too would be concluding the EU’s own (re)negotiation of its existing trade agreement with Mexico. And there is a good chance Brussels could beat Donald Trump to the finish line on a deal with Mexico.

胰腺产生胰岛素,如果你的胰腺没有这样做,你需要人工注射胰岛素。因此,糖尿病患者必须进行的日常事例是检查他们的血糖,并且在必要时注射胰岛素。
紧随Fitbit和谷歌眼镜(Google Glass)之后,许多公司开始蜂拥进入这一市场,带来了许多装有感应器的臂章、服饰以及眼镜。这个领域现在炙手可热,但最早使用这些设备的人们似乎都在等待那个时刻,让他们不再显得特立独行。(你知道的,谷歌眼镜的粉丝们现在有了个专门的贬义称呼“Glasshole”。)
谁都记得几个月前,哈里王子因为媒体对其女友梅格汉·马克尔的猜测而发表了出人意料的公报。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 改变的是环境 凝聚的是人心(倾听·老旧小区改造)

References

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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

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