5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

为回应这起事件,借贷宝12月1日在其新浪微博上发表了一份公告,强调用裸照作抵押贷款是用户之间的私人交易,该公司无法加以管理。
“The employee said she was going out to buy boots, but was never seen again.”
当晚的最高价来自唯一的一位欧洲电话出价人。此人以910万英镑购得约翰·康斯特布尔(John Constable)令人钦佩但很难让人喜爱的1824年纵向风景画《水闸》(The Lock)的1825年缩小版,这幅画从1855年起一直由一个英国家族私藏。

与此同时,大学毕业生选择继续深造的意向也降低了,这让今年选择就业的人数比例达到了75.6%,而去年这一数据为71.2%。
Among 36,000 who have reached celebrity status on the Internet, 74 percent are women and 87.8 percent are between 17 to 33 years old, while 89 percent have a college education.
Season\'s greetings and best wishes for the New Year.
Those concerns are casting a heavy shadow over a two-day meeting of G20 central bank governors and finance ministers due to start tomorrow. The International Monetary Fund this week already warned that it was poised to downgrade its forecast for global growth this year, saying the leading economies needed to do more to boost growth.

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.

2) I Trust Your Judgment: Translation: “You have my permission. I believe in you. Now, go make it happen.” Feels pretty uplifting to hear that, doesn’t it? And I’ll bet you’d do almost anything to please someone who makes you feel that way. Your employees and peers are no different.
14. On the Other Hand Here is an estimate of the movies directed by women that were released by major studios this year: Warner Bros. (five! — Lana Wachowski, Anne Fletcher, Dana Nachman, Nancy Meyers, Patricia Riggen); Universal (three — Sam Taylor Johnson, Elizabeth Banks, Angelina Jolie); Disney (one — Niki Caro); Paramount (0); Fox (0); and Sony (0). (I excluded Fox and Sony’s specialty units.)
中美两国人民都是伟大的人民,我们有智慧来管控分歧,我们有需要也有条件来扩大共同利益。
排名第一的项目:清华-欧洲工商管理学院EMBA
n. 运输、运输工具;(常用复数)强烈的情绪(狂喜或狂怒
A mother has written a letter in defence of her 14-year-old son who is facing a lawsuit over video game cheats in the US.
安娜还补充道,在巴西筹办世界杯期间,巴西人民却在遭罪。由于大型建设项目造成交通拥挤,耽误了居住在城市郊区穷人的上下班时间,她认为只有富人才会在世界杯倍感享受。
The rise of ephemeral social networks
威尼斯位于意大利东北部,约建成于公元5世纪,由118个小岛组成,凭借其迷人的水上景观、多样的建筑风格和琳琅满目的艺术品而闻名于世。
To ease women's concerns following the implementation of the two-child policy, the country should put in place more explicit regulations banning discrimination against women. These could include requiring companies to have a certain percentage of female employees, as well as tax cuts or other preferential measures to encourage employers to effectively implement the extended maternity leave regulation for female workers.
roman浪漫+tic表形容词,通常放在一个名词前,“与…相关的,…的”→浪漫的

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.

uni一个,que表形容词-独特的
坦率地讲,这种行为意味着你还只是一个小女孩,还算不上女人。
Who is hosting the 2014 Oscars?
strengthen
Comparing regions within specific categories of costs, the EIU notes that Asian cities are the most expensive for grocery shopping, with Seoul in South Korea the priciest for food. European cities are the most expensive in terms of recreation and entertainment.
A major disruption still could push oil higher, but potential oversupply makes even that less likely. Emerging-market demand once kept supply so tight that any disruptions led to striking price moves, said Ole Hansen, head of commodity strategy at Saxo Bank.
n. 卷轴,目录 v. 卷动
单词embrace 联想记忆:
The Amsterdam crisis began when a Dutch group known as the Seppenwolde syndicate made a big, contrarian bet on the shares of East India Company. Those shares had plunged in 1771 mainly because of losses in Bengal, but the company kept paying high dividends and covered up its shortfalls by borrowing money. Convinced that East India shares would quickly rebound, the Seppenwolde group aggressively bought them on margin. But instead of rebounding, the shares fell even further after the company slashed its dividend.
Meanwhile, former Fifth Harmony star Camila Cabello proved her solo career is getting off to a flying start as she picked up the Best Pop award for her debut single, Havana.Her win meant that Taylor Swift was dealt another award snub, though it was just one of many for the singer, who recently made her return to the spotlight following her one-year hiatus.
单词compromise 联想记忆:
她的作品《回归大自然》描绘了一台复杂的净水机器。她和一组谷歌的艺术家们共同将这幅作品变成了动画。
2002年,电视剧《绝望主妇》的制片人马克·切利正在家和他母亲看着电视。那天(以及前几天)的头条新闻是安德烈·耶茨案件审判。她因在浴缸里溺死自己的5个孩子而受审。马克转身问他母亲:"你能想象一个女人究竟是多么绝望才会杀了亲生孩子?"
Western whites have a place within their nations’ new, broader national identities. But unless they accept it, the crisis of whiteness seems likely to continue.
全国而言,价格环比涨幅仅为0.6%,是三个月来涨幅首次低于1%,比9月份2.1%的涨幅高点也低了不少。

It was Somerset Maugham who said the French Riviera is “a sunny place for shady people” – and looking around at all the 'models' in the hotel lobbies and the men in dark sunglasses who seemed to know them, I knew what he meant. Behind the festival's shiny facade, there is an unseemly side – and beneath the azure waters, a polluted mess. The French diver and environmentalist Laurent Lombard's video of the Cannes seabed strewn with waste and debris went viral before the festival began. We were assured there was no danger to swimmers, and the mayor had it cleaned up according to the Daily Mail – but the Med had certainly lost some of its sparkle.
6. Gene therapy comes good.
However, another 876 jobs being offered have not registered a single applicant as of Tuesday, according to Zhonggong. For instance, nobody has so far shown any interest in becoming a railway police officer in Shanghai and Xi'an.

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 集成定制 改写未来家居

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