How to get good bacteria in stomach
Your gut is home to trillions of bacterial cells, many of which carry out vital roles to keep your body functioning and your health in tip-top condition. These bacteria, alongside fungi and viruses, make up your gut microbiome. A healthy microbiome is a balanced microbiome. Healthy gut bacteria, on the other hand, protect you from disease, keep inflammation low, and even promote your mental health.SEE VIDEO BY TOPIC: The microbiome: how might gut bacteria help treat cancer? - Cancer Research UK (2019)
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Can gut bacteria improve your health?
The microbes in your gut can help you to get thinner, be happier and live longer. By Prof Tim Spector. Your gut microbiome is a vast community of trillions of bacteria and fungi that inhabit every nook and cranny of your gastrointestinal tract, and have a major influence on your metabolism, body weight, propensity to illness, immune system, appetite and mood. These microbes mostly live in your lower intestine the colon and outnumber all the other cells in your body put together.
Conceptually, we should view these microbes as a newly discovered organ, weighing slightly more than our brains and nearly as vital. Intriguingly, no two microbiomes are the same — we are all unique. According to research, the richer and more diverse the community of gut microbes are, the lower your risk of disease and allergies. This has been shown in animal tests and also in human studies comparing the microbes of people with and without particular diseases. Meanwhile, there is mounting evidence that babies born via caesarean section miss out on some of the microbes they would obtain through a vaginal birth, which may make them more vulnerable to allergies and asthma.
Here are some tips to get your gut going:. Aim for more than 40g per day, which is about double the current averages. Fibre intake has been shown to reduce heart disease and some cancers, as well as reduce weight gain. The variety may be as important as the quantities, as the chemicals and types of fibre will vary, and each support different microbial species. Good examples are artichokes, leeks, onions and garlic, which all contain high levels of inulin a prebiotic fibre.
Some vegetables like lettuce have little fibre or nutrient value. Polyphenols are antioxidants that act as fuel for microbes. Examples are nuts, seeds, berries, olive oil, brassicas, coffee and tea — especially green tea. Also, try to increase intervals between meals to give your microbes a rest.
Occasionally skip meals or have an extended fast — this seems to reduce weight gain. Good choices are unsweetened yoghurt; kefir, which is a sour milk drink with five times as many microbes as yoghurt; raw milk cheeses; sauerkraut; kimchi, a Korean dish made from garlic, cabbage and chilli; and soybean-based products such as soy sauce, tempeh and natto.
In small quantities, alcohol has been shown to increase your gut diversity, but large amounts are harmful to your microbes and your health. These disrupt the metabolism of microbes and reduce gut diversity — in animal studies this has led to obesity and diabetes. People living in rural areas have better microbes than city-dwellers. Their use is also associated with obesity and allergies in animals. Even common medications like paracetamol and antacids can interfere with microbes.
Studies in mice have shown that leanness may be contagious. Microbes from a lean animal can reverse obesity in a fat one, but strangely, obesity microbes are harder to transmit than lean ones. Only a tiny proportion of supplements have been shown to be beneficial.
Instead, focus on eating a diverse range of real food to get all your nutrients. The Hadza people of Tanzania have a gut microbiome diversity that is one of the richest on the planet and about 40 per cent higher than the average American and about 30 per cent higher than the average Brit.
The average Hadza person eats around species of plants and animals in a year and has huge seasonal variation. They have virtually none of the common Western diseases such as obesity, allergies, heart disease and cancer. In contrast, most Westerners have fewer than 50 species in their diet and are facing an epidemic of illness and obesity. Home The Human Body 15 tips to boost your gut microbiome. Hadza hunt for food using traditional bows and arrows.
Prof Tim Spector. The secret world of mammal evolution. Mammal evolution Ancient mammals that lived in the age of dinosaurs. You may like. The Human Body. Why did sleep evolve? Why do we have nightmares when we have a fever? Do heat patches really help with muscle pain? Is vaping safe? Why are some people so hairy? David Adam Adventures in brain enhancement. Why do I see stars when I push my eyes?
15 tips to boost your gut microbiome
In many ways, your gut bacteria are as vast and mysterious as the Milky Way. About trillion bacteria, both good and bad, live inside your digestive system. Collectively, they're known as the gut microbiota. Science has begun to look more closely at how this enormous system of organisms influences—and even improves—health conditions, from heart disease to arthritis to cancer.
Support our lifesaving work. Make a donation to the Physicians Committee today. Donate Now. A plant-based diet can improve health and prevent disease by feeding the good bacteria in your digestive tract.
What should I eat for a healthy gut?
The microbes in your gut can help you to get thinner, be happier and live longer. By Prof Tim Spector. Your gut microbiome is a vast community of trillions of bacteria and fungi that inhabit every nook and cranny of your gastrointestinal tract, and have a major influence on your metabolism, body weight, propensity to illness, immune system, appetite and mood. These microbes mostly live in your lower intestine the colon and outnumber all the other cells in your body put together. Conceptually, we should view these microbes as a newly discovered organ, weighing slightly more than our brains and nearly as vital. Intriguingly, no two microbiomes are the same — we are all unique. According to research, the richer and more diverse the community of gut microbes are, the lower your risk of disease and allergies.
10 ways to improve gut health
Confused about what to eat and what not to eat? Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions and add your own fruit for a tasty breakfast. Yoghurt drinks can contain high numbers of bacteria that are good for the gut, far more than you would find in a normal yoghurt.
16 Easy Hacks To Enhance Your Gut Health Every Day In 2020
.SEE VIDEO BY TOPIC: Gut bacteria and weight loss: Mayo Clinic Radio
Gut Food - 15 Foods For Good Gut Health