Saturday, June 15, 2024

How To Improve Your Gut Microbiome

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Fluffy Buckwheat Chia Pancake

5 tips to keep your gut microbiome healthy | UCLA Health Newsroom

Studies show that those who eat a variety of whole grains have more diverse bacteria in their guts, which may lead to better health. Swap out traditional pancakes with these nutty and fluffy buckwheat chia pancakes and enjoy fiber-fueled nutrition with each bite. Word has it that your gut will thank you!

Why The Gut Health Kit Is Different

Our Gut Health Kit is our best collection of products that work together to strengthen, soothe, and support total gut health.

Comprehensive Approach

The Gut Health Kit offers is a plan for total gut maintenance. Oxy-Powder cleanses, Floratrex strengthens, VeganZyme optimizes, and Aloe Fuzion soothes.

Second-Rate Methodology

A lot of the so-called gut health products on the market are little more than basic vitamins paired with a fiber supplement or harsh laxative.

Robust Probiotic Blend

Floratrex is a superior blend of live and active cultures from 25 probiotic strains good bacteria that support digestion and strengthen the microbiome.

Weak Probiotic Blend

Many probiotic supplements contain only one or two strains of probiotics and are not nearly as effective at creating a rich and diverse microbiome.

Quality Assured

The products in the Gut Health Kit are produced in our lab in Phoenix. We independently source every ingredient and double-verify quality and potency.

Quality Unlikely

The majority of vitamin companies purchase pre-made products of dubious quality from bulk production warehouses and simply change the label.

Free, VIP Support

Our mission is to help you be your best and we’re here to prove it. This program includes a VIP support session with our award-winning Customer Satisfaction Team. Get advice from a trained professional who care about your success!

Figure It Out By Yourself

Get Enough Prebiotic Fiber

In addition to probiotics, its important to consume prebiotic fiber which gives gut microbes the energy they need to grow and multiply. Prebiotic fibers are indigestible, so they can make it into the intestine fully intact. Then they are fermented and broken down by healthy microbes, creating compounds called Short Chain Fatty Acids that have many positive effects on your health.

Foods heavy in prebiotic fiber include raw or cooked onions, raw garlic, raw leeks, raw asparagus, chicory root, bananas, tomatoes, radishes, berries, apples with skin, nuts, beans, Jerusalem artichokes, raw dandelion greens, flaxseeds and chia seeds.

Recommended Reading: Can You Take Probiotics While On Antidepressants

How Do You Improve Gut Health

The best way to approve your gut health is to take a holistic approach. Start, first of all, by removing or limiting the factors that contribute to poor gut healthsuch as the factors listed above. Next, begin to incorporate a more well-rounded health routine into your daily life by focusing on healthy diet, exercise, sleep and low stress levels. Pay careful attention to your food choices and the quality and quantity of the food you eat and avoid common food allergens. You may want to try out an elimination diet to see if you have any food sensitivities. If so, youll want to keep these foods out of your diet. Lastly, aim to focus on incorporating more foods that are known to be good for gut health, such as high fiber foods and some of the gut healing foods that are mentioned in the following section.

Manipulating The Microbiome: Risks Are Still Coming To Light In This New Field

10 Ways To Improve The Gut Microbiome

Its important to remember that microbiome research is less than 10 years old, says DePaolo. Things in the field are changing every day, he says.

All the food you eat, the air you breathe, and the stress you feel its so unique to you, and that largely determines your microbiome. Because it is so personal, its hard to make broad statements about the shifts that will be brought about by things like diet changes or fecal transplants, says DePaolo. He, as well as the U.S. Food and Drug Administration, point out that some people have died from fecal transplants.

Because everyones microbiome is different and research is in its infancy, be skeptical of outlandish claims. That includes any products or companies that promise specific health benefits from examining your microbiome via a stool sample.

RELATED: Could a Fecal Transplant Help Treat Obesity?

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Gut Microbiome Could Make Weight Loss Easier For Some

Sept. 17, 2021 — If you have a gut feeling something is preventing you from losing as much weight as you would like to, you could be right.

Researchers found that the gut microbiome the bacteria that help digest food and absorb nutrients in the intestines can influence your ability to lose weight.

They identified genes within these bacteria that determine how quickly the bacteria grow, how well people can take advantage of nutrients in food, and whether starches and fiber, in particular, get broken down into sugars too quickly to aid weight loss.

“Some people have a harder time losing weight than others,” study author Sean Gibbons, PhD, says. “For example, some people are able to control their weight through basic lifestyle interventions, while others may not.”

Also, it is difficult to predict who will respond to changes in diet or exercise and who might require more intense strategies.

The study, which was Sept. 14 in mSystems, a journal of the American Society for Microbiology, could bring us closer to an answer.

“We’ve identified specific genetic signatures in the gut microbiome that were predictive of weight loss response in a small cohort of patients following a healthy lifestyle intervention,” says Gibbons, assistant professor at the Institute for Systems Biology in Seattle.

How Food Can Heal Your Gut

Your gut microbiome is an extremely important part of you. The tiny critters inside your tummy and intestines help you digest your food and absorb the nutrients your body needs. So its crucial to feed them the right foods, so they can thrive as well as protect them from foods that can harm them. Together, youll optimize your nutrition, your mood, and your health.

Recommended Reading: Can Align Probiotic Cause Nausea

The Link Between Your Teeth And Your Gut

Brush and floss your teeth regularly. Having regular dental cleanings and check-ups may not seem to be important to a healthy microbiome, but studies at Cornell University and in Sweden have found that bacteria from your mouth can get into your stomach and cause problems.

Avoid the bad guys taking over the good guys in your tummy by taking care of your teeth.

Limit sugary foods, said Susan Mintz, RN, BSN, CDE, of Brunswick County Health Department in Bolivia, North Carolina. In addition to being inflammatory to the system, sugar can cause yeast to grow and it can throw off delicate gut balances. In addition, avoid prepackaged foods and stay away from processed foods.

In addition to being inflammatory to the system, sugar can cause yeast to grow and it can throw off delicate gut balances.

The science to back this up shows high sugar environments are bad for gut health.

Probiotics Are Your Guts Best Friend

The #1 Ingredient to Improve Your Gut Microbiome | Katherine Courage

Probiotics are chock-full of live bacteria that will help ensure your gut is populated by mostly the good types of microbes. You can get a good probiotic supplement at your local health food store, however, make sure you ask your doctor what strains of cultures are best for you, as each persons microbiome is different. There are many probiotic products out there that claim to have live cultures but do not, so it is important to do your research beforehand. For example, Align is a great brand of probiotic for people who suffer from IBS.

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Dietary Program To Optimise Gut Bacteria

The Gut Makeover , is a dietary program that was designed to improve the health and diversity of the microbiome, leading to weight loss and subsidiary health benefits . The groups were a convenience sample of people seeking the services of a nutritional therapist. The majority of participants primary goal was therefore weight-loss, with several additionally aiming to improve digestive symptoms , plus energy, and pain issues. None of the participants took part in the nutritional therapy with the explicit aim of improving emotional or cognitive well-being.

Participants either attended an in-person or online workshop at the start of the program, where they were briefed by a nutritional therapist, trained in the procedure, on the dietary protocol for the four-weeks. They were also given handouts detailing the plan. Further in-person or online conference call group briefings with the nutritional therapist were conducted at the half-way point of the diet and at the end . A private Facebook group was also offered to both groups during the program where they could share experiences and ask the nutritional therapist questions.

The Gut Makeover protocol was developed based on research into the microbiome and gut permeability. Details of the protocol are described fully in the published guidelines and summarised below.

Throughout the four weeks, participants

In the second half of the plan participants also

Excluded from the diet throughout the four weeks

How Can Probiotics Help

They can make your immune system stronger. They may boost gastrointestinal health, too, especially if you have something like irritable bowel syndrome. Some probiotics also may help ease allergy symptoms and help with lactose intolerance. But because our gut microbiomes are unique, if and how they work can be different for everyone. And some experts feel more research is needed.

Read Also: Why Does Lettuce Give Me Diarrhea

Your Microbiome Is Considered An Organ In Its Own Right

Of course, the microbiome affects gut health, but its the impact it has on the rest of the body that continues to intrigue the scientific community. A 2006 medical review in the journal Embo Reports referred to the microbiome as the hidden organ. The reason? The review reported the metabolic activity of the microbiome was equal to that of a virtual organ within an organ.

In other words, the flora housed in the gut and elsewhere collectively carries out several critical biochemical processes, including regulating the gut mucosal lining, maintaining homeostasis, and supporting a healthy immune response. Just as we care about the health of organs in the body , we must work to nurture and restore our microbiome, too, if we are to have the best chance at chronic illness recovery.

What Is Gut Microbiome

10 Ways To Improve The Gut Microbiome

We know youre not here for a science lesson, but please bear with us as we nerd out for a moment cause dang, biology is cool!

So, the human body is made up of trillions of living things like bacteria, fungi, parasites, and viruses. Most of these microorganisms are beneficial to our health, but some can contribute to illness or disease.

The densest number of microorganisms are found in the large intestine. This is referred to as thegut microbiome orgut flora.In healthy people, all these diverse microorganisms or microbescoexist peacefully to help you break down food and turn nutrients into things your body can use.

But while this is all going on quietly in your stomach, you may be inadvertently altering your gut microbiome without even knowing it. Read on to find out all the ways to improve your gut microbiome and keep this crucial ecosystem in tip-top shape!

Also Check: What Can You Take For Diarrhea While Pregnant

Easy On The Painkillers For Your Gut Flora

Non-steroidal, anti-inflammatory are painkillers that can alter the gut microbiome and lead to an upset stomach.

Better known as NSAIDs, these medications are among the most commonly prescribed. They are used to treat pain by targeting inflammation, and are especially popular because they help relieve menstrual pain.

However, even though they can produce short-term relief, chronic use can damage your gut lining and make your gut microbes sad. They irritate your intestinal lining, causing inflammation and even bleeding too both of which are detrimental to this organ and your microbiome.

TIPSome of these painkillers, like ibuprofen, can be bought at your shop, others prescribed by your doctor.

Balsamic Dijon Artichokes And Asparagus

Both artichokes and asparagus have a type of prebiotic fiber called inulin, which feeds the healthy bacteria in your gut, keeping them happy and thriving. And, happy and thriving healthy gut bacteria help to keep you happy and thriving, too! This gut health recipe is delicious as a side dish alongside grilled tofu or tempeh or as a part of a grain bowl.

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Other Ways To Change Gut Bacteria

There may be other ways to change your gut microbiome and treat things tied to its balance. For example, fecal transplants change your gut bacteria to treat things like C. diff and ulcerative colitis. A device called deep transcranial magnetic stimulation uses a coil put on the scalp to stimulate the brain and change gut bacteria. It shows promise for treating obesity.

9) Jose Luis Pelaez Inc. / Thinkstock

11) AntonioGuillem / Thinkstock

12) olgakr / Thinkstock, skyjo / Thinkstock, MartinFredy / Thinkstock

UConn Today: How Bactera Keep Us Healthy.

Integrative Medicine: A Clinicians Journal: Part 1: The Human Gut Microbiome in Health and Disease.

ACP Microbe Institute: Microbe Magic, The Good Bacteria.

Academy of Nutrition and Dietetics: Prebiotics and Probiotics: Creating a Healthier You.

Crohns & Colitis Foundation: Gut Microbiome Points To Cures and Treatment for IBD.

International Foundation for Functional Gastrointestinal Disorders: Gut Bacteria and IBS.

Cleveland Clinic: How Gut Bacteria May Help Curb Your Heart Disease.

University of California, Los Angeles: Changing Gut Bacteria Through Diet Affects Brain Function, UCLA Study Shows.

Journal of Neuroscience: Gut Microbes and the Brain: Paradigm Shift in Neuroscience.

Endocrine Society: Magnetic Brain Stimulation Causes Weight Loss By Making Gut Bacteria Healthier.

Mayo Clinic: What Are Probiotics?

Exercise For Both You And Your Microbiomes

Making Sauerkraut | Improve your Microbiome

Regular physical activity is not only good for your heart, it is good for your gut, too. Studies recently showed that some of the lactate produced during exercise can impact certain gut microbes â although we donât yet know how and why. Start slow if you havenât had regular physical activity as part of your daily life. If you start on New Yearâs, by Valentineâs Day you could be walking daily, or doing some time of activity that you like, to help your heart, mind and gut.

Recommended Reading: Constipation Dizziness

Following A Healthy Lifestyle Is The Path To A Healthy Gut Microbiome

Changing your gut microbiome by way of improving your diet may be a worthy effort. The current study findings indicate that people should eat as many Mediterranean diet foods as possible, says OToole.

Future research may explore the effects of the microbiome in younger people, and try to develop pure cultures of bacteria to restore the missing microbes in the guts of frail older people who consume a restricted diet, he adds.

For most people, good gut health can be achieved by practicing commonsense health habits, says DePaolo. Get a good nights sleep, eat your fiber, take a probiotic if you want, eat fermented foods, try to eat fruits and vegetables and exercise a little bit, and your microbiome will be good. Gut health doesnt have to be complicated.

Are There Dietary Changes That Could Help With Leaky Gut

Again, leaky gut is not a disease in itself. Any dietary treatment of leaky gut would focus on the underlying cause of leaky gut. In the case of celiac disease or non-celiac gluten sensitivity, avoiding all foods with gluten can help heal your gut lining and improve your symptoms.

Since leaky gut is associated with an unbalanced gut microbiome changing your diet may help to balance your gut microbiome. Again, whether this directly affects the disease associated with leaky gut is not fully understood.

Diets high in sugar, saturated fats, and animal proteins can lead to the growth of more unhealthy bacteria in your gut. Diets like the Mediterranean diet can help restore the balance of good bacteria. Bacteria in the gut also take fiber and prebiotics and convert them to short-chain fatty acids, which help protect the gut lining. Probiotics have also helped restore the gut lining.

Beware of extreme elimination diets or supplements that claim to treat leaky gut syndrome. Eliminating foods can lead to nutritional deficiencies, and supplements have their risks.

Any time you have any unusual symptom in your body, it is important to see a qualified healthcare provider right away.

Recommended Reading: Do Peanuts Give You Heartburn

In Short Heres How To Have A Healthy Gut

Never to underestimate the importance of gut health when it comes to your body and wellbeing. Its home to trillions of bacteria, not to mention actual human cells, that work hard to keep you fit and well. Your lifestyle can have a serious impact on this balance.

Making simple positive changes like more fiber in your diet, more exercise, and less unnecessary medication is how to get a healthy gut and wholesome gut microbiome. Just remember, you really do have the power to change, one step at a time.

What Is The Best Diet For Gut Health

Microbiome 101: How To Help Improve Your Family

Eating for gut health is a real thing, according to recent research. Findings suggest that diets rich in whole-foods support a healthy gut, while diets higher in processed foods and added sugars dont.

This means that having fresh, unprocessed foods such as vegetables and fruits, nuts and seeds, and whole grains, for example, may be best for your health.

Whats the differentiator? A processed diet lacks enough fiber an essential nutrient that helps good microbes to thrive in the gut.

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Ways To Strengthen Your Microbiome

Tags: Microbiome, Nutrition, Pre & Probiotics

The microbiome consists of TRILLIONS of living microbes inside your gut. These little mood elevators work around the clock producing happy-chemicals such as serotonin and dopamine. Making sure that you have a diverse and thriving microbiome can help not only with your mental health, but can prevent things like the urge to over-eat, and can help regulate your digestive system.

Below, we have compiled a list of ways you can ensure that you have a happy and healthy microbiome!

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