5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

中国现代经销商要求赔偿1.35亿美元
“然而,考虑到政策紧缩的延迟影响,以及房地产市场降温将在未来数个季度压制中国对大宗商品的需求,我们怀疑出口的增长势头是否还能维持下去。”
You qualify as a type D personality if you scored 10 or higher on both Negative Affectivity and Social Inhibition scales.

这篇文章发表后,美国参议院很快投票通过了《反就业歧视法》(Employment Non-Discrimination Act)。这样,在工作中歧视LGBT群体也有可能成为违法行为。这项法案即将提交众议院审议。
n. 授权(书), 认可
Cross talk “Wishes From All Over China” (A group of performers)
……在面试过程中开始咒骂。

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.

continuous
Price is not everything, it is true. But even the bears would agree: everything has a price.
But the declines continued, and now it’s all over, red rover.
"We hope the mother will come to us and verify the facts. If it's true that the user is a 13-year-old who spent the money without consent, we can negotiate a refund," the Tencent employee said.
As for China, lack or stopped development represents the biggest risk for this country. So it is essential that we maintain steady medium-high growth of our economy and that in itself is China’s contribution to global stability.
鉴于之前许多邦女郎在007电影中如昙花般一现,随后便星途黯淡,玛尔洛和经纪人正努力确保她与众多一流演员合作,正如邦德电影是用来为她的国际演艺生涯铺路一样。
Payouts also varied substantially between industries and cities. The average bonus at financial institutions was over Rmb17,200, while those in the education sector got less than half of that on average at less than Rmb7,500.
minutes
新兴市场GDP增速会超过5%吗?
同时,根据这一最新调查显示,2015年我国男女比例的差距也有所缩小。从性别构成看,男女人口性别比例已由2010年的105.2降至去年的105.02。
The price of U.S. benchmark West Texas Intermediate crude, which is traded on the New York Mercantile Exchange, has been kept lower by problems transporting the oil to markets. Those troubles have eased recently, but Sabine Schels, head of fundamental commodity research at Bank of America Merrill Lynch, doubts the problems will disappear.

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.

1997:H5N1传染人类1997: H5N1 Infects Humans
But the struggle for white identity is not just a political problem; it is about the “deep story” of feeling stuck while others move forward.
Stand: Apple CEO Tim Cook fought for workplace protection for the LGBT community
[k?n'vi:nj?nt]
check原是检查的意思,后来有这么一帮人喜欢突然阻止你,检查你的暂住证,所以就有了突然阻止的意思。
THE WHITENESS TABOO
一些科学家说,2014年成为创下气温纪录的一年,最值得注意的一点是该年度并没有发生强大的厄尔尼诺现象,一种由于太平洋将巨大的热量输送到大气层所造成的大尺度天气模式。
然而,她辩称,亚洲ETF流动性较低的问题反映了基金分销体系未能激励中介销售ETF。她说:“我认为没有快速的解决办法,但如果亚洲转向收费模式,会出现起色。”
但是即使在一些糟糕的经济环境下,一些岗位并不是值得一做的。当你在决定是否要放弃的时候,你是不是应该寻找一些迹象呢?这里有10种信号告诉你是否该找一份新的工作呢:
adj. 复杂的,复合的,合成的
The movie takes place a year after the events of Finding Nemo and follows the journey of Dory to find her parents. Dory is helped by Nemo and Marlin in this epic adventure along the coast of California. You will also see some new characters introduced in the film.
而分子马达将会为医药和能源领域带来巨大的潜力。
Only asset management firms saw profits rise, up 16.7 per cent year-on-year to Rmb3.7bn.
防止虐待动物协会南澳首席检查员安德里亚·刘易斯表示,对工作人员来说这是一件“令人心碎”的事。
凯特 阿普顿

3. Smart laundry peg
So what forces will shape the questions asked next year? It depends on who (and where) you are. While buyers should brace for another year of high-stakes bidding wars, residents of the city’s far-flung neighborhoods (I’m talking about you, Grand Concourse) should be ready for an onslaught of prospective residents seeking bargains — bargains, that is, relative to the gilded ZIP codes that are out of the reach of most mortals.
扎实有效去产能。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 家居产品频现“质量门” 乱象何时了?

References

1). Feng, Q., Liang, S., Jia, H., Stadlmayr, A., Tang, L., Lan, Z., ... & Su, L.
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