Category: Diet

5 Science Based Tips to Improve Your Digestive Health

The digestive function has a great deal of impact on your overall health. It should be kept in tip-top shape so that your entire body, including mind can stay on the right track. Here, we present to you certain science-proven tips to achieve optimal digestive health. 1. Drink plenty of water The simplest way to […]

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Improving Microbiome with Diet

Microbiome and Diet: How are the two linked? Our microbiome is home to trillions of diverse microbes (a property called microbial diversity) that regulate almost every function of our body. In addition to several environmental factors, dietary patterns have the largest impact on our microbiome. Unfortunately, the current Western diet is gradually clearing away the […]

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How Dietary Fats Influence the Microbiome

Dietary Fat and MicrobiomeThe types of fat that we consume in our diet tend to affect the makeup of our gut Microbiome. There are two major types of dietary fats. Saturated (or bad fats) and unsaturated fats. Saturated fats that come from animal-based foods like beef, whole-fat milk, cheese, and butter have a negative impact on the gut microbiota and lead to obesity. In contrast, unsaturated plant-based fats (like fish oil) play a vital role in maintaining a balance of healthy gut flora, and so do not contribute to obesity. How do dietary fats alter the gut Microbiome? Alternatively, how does the gut Microbiome influence the metabolism of dietary fat?

 

Gut Microbiome Communicates with the Dietary Fats

Scientists have been able to locate a crosstalk between the microbiota and dietary fats. [1] Dietary consumption of saturated fats lowers the level of healthy gut bacteria. The altered Microbiome is then capable of harvesting energy from the dietary fat. [2] Additionally, overweight/obese individuals with metabolic disorder exhibit higher proportion of unhealthy gut bacteria that are capable of harvesting surplus energy from the dietary nutrients. This is probably due to the reduced metabolism of dietary fats in obese individuals. Hence, the microbiota and dietary fats can be considered as a two-way traffic where the Microbiome influences the metabolism of dietary fats or vice versa, consumption of dietary fats plays a role in shaping our Microbiome.

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Ultimate Guide To Microbiome Reboot in Under 30 Days

ultimate guide to microbiome

Table of Contents

Introduction

 

Chapter # 1: How much do you know about your Microbiome?

 

 

 

Chapter # 2: Why am I losing my Microbiome?

 

Top 5 habits that wreak havoc on your Microbiome health

 

Chapter # 3: My Microbiome is out of Whack. What do I do now?

 

Step 1- Start by eliminating these 5 factors from your routine

Step 2- Diet matters. Here is what you should eat.

Step 3- Probiotics. Do they really work?

Step 4- What other supplements should I take?

Step 5- A healthy lifestyle is critical. Here’s what you should try

 
Chapter # 4: How do I check if my plan is working?

 

References

 

Introduction

We are so preoccupied  with our hectic routines that we fail to focus on our health and well-being. The worst case scenario is when you feel more out of sorts than usual and visit your doctor for occasional blood tests that hint at a vitamin D deficiency or a high cholesterol level. The problem, however, has a cause that is more deep-rooted than your blood.

 

Your parents might have once told you that you’re special and different from the rest, turns out they’re right!  Every one of us has an individually unique microbial ecosystem both inside and on us that is home to more than 100 trillion microbes, responsible for keeping our Microbiome in balance. If you’ve ever experienced an unexplained pain or discomfort in your gut, or if you feel relentlessly tired regardless of getting an appropriate amount of sleep and rest, you ought to keep reading. Your Microbiome might be unbalanced!

 

How much do you know about your Microbiome?

 

A little something about Microbiomes

 

The number of microbes throughout your body outnumbers the number of cells you contain by 10 to 1. Microbes, otherwise known as microscopic organisms, is a term used to generalize a number of different types of life forms that are relatively too minuscule to view without the use of a microscope. Some microbes that you may be familiar with are bacteria, fungi, and viruses, all of which are inhabitants of your body.

 

Let’s divide microbes into two simpler groups: the good microbes and the bad ones. A significant amount of good microbes is situated in your gut where they support your immune system, protect you from various diseases, detoxify your body, and even assist in the maintenance of your weight.  The bacteria accountable for maintaining the health of our gut are known as probiotics. A comparative amount of bad bacteria, or microbes, also inhabit our gut that account for a myriad of chronic diseases, inflammation, and obesity. The choices we make in our daily lives have influential effects on our Microbiome and can throw it out of balance.  (more…)

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Probiotics Help You Absorb Nutrients

probiotics help you absorb nutrientsAbsorption is the passage of end products of digestion from the GI tract into the bloodstream and body tissues. These nutrients supply energy and nourishment essential for daily functioning. Lack of absorption of nutrients (both macro and micro) can lead to protein and several vitamin and mineral deficiencies – that is to say, malabsorption leading to malnutrition. Micronutrient deficiencies seem to gobble up about two billion people around the world.

 

While re-populating the gut with beneficial bacteria, high-end probiotics also ensure proper absorption of nutrients ingested as part of our diet. Following are a few evidence-based implications of probiotics in enhancing the delivery of micronutrients to our body tissues:

 

  1. Augment Iron Absorption

When used on a regular basis, these fortified microbial strains prevent iron deficiency by boosting iron absorption.

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Top 4 Probiotic Foods

probiotic foodsGiven the present unhealthy Western dietary pattern, our gut microbial community is prone to perturbations. This makes the addition of probiotics, whether taken in the form of supplements or ingested as foods, vastly beneficial.

 

In this post, we’ll highlight the top 4 probiotic-rich foods that you should consider supplementing to your dietary regime.

 

  1. Yogurt

Yogurt is the most enriched source of probiotics. It contains live active cultures of bacteria, preferably Lactobacilli and Streptococcus thermophilus. These bacteria are used to ferment fresh milk and/or cream that results in the production of yogurt. Yogurt cultures are scientifically documented to boost gut health, immune function, and mental abilities. They can hasten your sluggish bowel movements or otherwise, they tend to slow down the intestinal peristalsis in diarrhea. To be brief, they regulate your bowel function.

 

The latest research conducted by the Iranian experts revealed a significant improvement in various mental health parameters, including depression, anxiety, and stress after a 6 week trial of probiotic yogurt consumption. [1] This beneficial effect of yogurt can be attributed to the microbiota-gut-brain connection.

 

In another study published in the Ailment Pharmacology and Therapeutics, the subjects experiencing IBS demonstrated positive health effects after ingesting fermented milk containing Bifidobacterium. [2]

 

  1. Kimchi

 

Kimchi is one of the traditional cornerstones of Korean medicine. It is a vegetable probiotic food manufactured by fermenting vegetables with lactobacilli. Koreans serve kimchi with rice usually at every meal. This probiotic-loaded food possesses infinite advantageous, [3] some of which are as follows:

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How to Eat Right for Health Microbiome

HOW TO EAT RIGHT FOR A HEALTHY MICROBIOME
The first question that needs to be answered is “what exactly is the microbiome”?
The Microbiome is all of the microbes that live on and in your body. The portion of the Microbiome that you can affect significantly with nutrition is that of the digestive tract and mouth which is called the gut microbiota.With that answered we can turn our attention to figuring out what “eat right”, “fix” or “proper nutrition” mean? What does a healthy Microbiota look like anyway?

 

There is what the organ should look like “anatomy”, how the organ should work “physiology”, what it looks like in disease “pathology” and how it is working for you? In laypersons terms, I would answer them like this…

 

What should the organ look like? – Very generally, the higher diversity of organisms, and genes of those organisms, the more balanced/stable/healthy your gut ecosystem is. An accurate and interesting comparison is that our gut is simply another ecosystem like the Earth and diversity of organisms and genes ensures a healthy ecosystem, gut and Earth. But one starved of diversity, where species are extinct becomes unbalanced and can spiral out of control to catastrophe.

 

How should the organ work? – The microbiome/microbiota plays a major role in: immune function, metabolism, digestion, regulating cholesterol levels, absorption of important vitamins, minerals and nutrients like calcium and vitamin D, maintaining the mucosal barrier of your intestinal tract (which helps regulate immune response), harvesting energy from dietary fiber, providing essential enzymes for digestion, resisting pathogens, synthesizing vitamins, etc..

 

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We Are What We Eat

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We are what they eat:

Interaction of the human microbiota with its host
The basic building block of the human body is the cell. Up to 100 trillion (1014) cells are organized into specialized tissues and organs which comprise the body systems that carry out the functions necessary for survival (e.g., digestive system, cardiovascular system, nervous system, immune system). However, only one tenth of “human” cells are human in origin. The remaining 90% of cells are composed of the microorganisms that colonize our bodies. The lion’s share of these organisms (collectively known as the microbiota) is the bacteria which reside in our gastrointestinal tract. From there, the microbiota exerts a tremendous influence on our body systems, tweaking them in a way that can have a great impact on our health and well-being.

 

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