5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

单词temporary 联想记忆:
汉森表示,美国原油增产意味着现货油价对地缘政治事件的反应不如以往那样大了。他说,目前的原油供应足够多,油价受威胁的程度不如以往,2014年将是首个出现一段时间原油供应增量超过需求增量的年头。
No.1: Einstein Alive Again?

This is a story about six friends with precarious love lives who spend their days sitting in a cafe sipping coffee from oversized mugs. Who’d have thought this premise would go on to become one of the most influential sitcoms of all time?
“但书中又总是有人质疑他、说服他、跟他说‘慢着’。”
杜邦自称“金鹰”,有着独特的,鹰隼般的外形。设计师们想塑造出那个外形,但又不想弄得跟杜邦本人一模一样。
据中国岛主联盟发起者林东估计,目前中国至少有600名岛主。

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.

One of the most discouraging aspects of 2014 for professional investors has been the start-and-stop nature of the recovery. We coasted into January on a trend of strengthening economic reports. Within a few weeks, a nationwide snowstorm seemingly drove the economic data off the side of the road.
从什么时候起,冬季成了一年中电视节目最丰富的季节?今年秋天有许多首播电视剧做了有组织的盛大宣传,获得不少关注,但更多有趣的剧集还是在一年中的前三个月中登陆有线台、无线台和网络。
Both the film and the television series are adapted from the Taiwan action role-playing game of the same name which was developed by Softstar Entertainment. The game is considered by many as simply one of the best Chinese RPG's ever created.
这一2018年的大学综合排行榜包含了74个国家和地区的1250所大学,为有史以来数量最多的一次。去年的排行榜中只包含了65个国家的1000所大学。
Manufacturer of advanced and quality products
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美国国家篮球协会(NBA)近日宣布,NBA全球赛将在中国举办两场金州勇士队对明尼苏达森林狼队的季前赛。
2.Artificial Eyes
该银行预测,寻找对冲通胀的方式的指数基金(那些追踪大宗商品指数的基金),将在明年下半年回归农产品市场。
As if 2016 hadn’t been hard enough for China’s workforce, an annual survey has revealed that more than half of the country’s white-collar employees got no year-end bonus ahead of the upcoming (and costly) lunar new year holiday.
当小李子上台领取奖杯时,制片人哈维·韦恩斯坦兴奋地拍拍他的背,全场观众起立为他喝彩。

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.

Apple Chief Executive Officer Steve Jobs holds the new " iPad" during the launch of Apple's new tablet computing device in San Francisco, California, in this January 27, 2010
4. Fiat. Brand love: -7% / Rank: 85
“The course was delivered by top-notch practitioners,” says one HEC Paris graduate. “The programme is perfectly designed for young professionals having limited finance experience and allows them to be immediately operational upon graduation.”
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在对入围的六本图书展开激烈辩论时,一名评委形容福特的书对该问题做出了“冷静而全面”的分析。英国《金融时报》主编兼此次评选委员会主席莱昂内尔巴伯(Lionel Barber)称《机器人的崛起:大规模失业的威胁与科技》“行文紧凑、研究深入,是公共政策辩论领域的又一佳作。”
“我们做事情不是为了追求利润,我们做事情,是因为这些事情是正确和公正的,”库克咆哮道。他说,不管是为了人权、可再生能源还是为有特殊需求的人们提供帮助,“我不考虑该死的投资回报率”。“直截了当地跟你说,如果这是你考虑的硬性因素……那你还是把苹果股票卖了吧。”库克的语气严厉,毫不妥协,那是苹果员工或许永远不希望面对的一个声音。
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A vibrant ETF market would depend on the evolution of fee-based distribution networks. Mark Talbot, managing director of Asia-Pacific at Fidelity International, says the distribution infrastructure is holding back retail demand.
最佳新人:Florida Georgia Line
Four factors should fuel the jobs recovery in 2013:[qh]
comedy
The other finalists, each of which will receive 10,000, were: Losing the Signal , by Jacque McNish and Sean Silcoff, who look at how BlackBerry went off course; Digital Gold , Nathaniel Popper’s examination of the rise of bitcoin, the virtual currency; How Music Got Free , Stephen Witt’s history of the way piracy and peer-to-peer sharing have disrupted the recorded music industry; Anne-Marie Slaughter’s new book Unfinished Business , about the challenge of achieving gender balance; and Misbehaving , in which Richard Thaler traces the development of behavioural economics.
"It's one of the strangest things that's ever happened to me," Beatty said backstage. "Thank God there were two of us up there," Dunaway responded.
除了《地心引力》和《美国骗局》,我还选出了其他一些口碑不错的影片(按字母顺序排列):
"All I got was an extra hour on the bus to work, but I can't get a seat at the stadium," she said as she directed cars toward a mall's parking garage in Rio's wealthy southern zone.

ICBC said net profits increased 0.5 per cent for the year to December 31 2015 — the smallest increase since it listed. Returns on average total assets declined 0.1 percentage points to 1.30 per cent.
That was a less marked jump than the 3 percentage point rise from August to September, however, suggesting recent curbs to property purchases may be having some effect.
Chinese actor Wu Xiubo has been appointed Tourism Australia's Ambassador for the 2017 China-Australia Year of Tourism.

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 如果遇到奇葩租客 业主能够做些什么

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