5 gut-healthy habits this top nutrition expert swears by

The health of the intestine – how much your digestive system works to break food, absorb nutrients, and eliminate waste – modern. But it is based on science, as research has shown that maintaining your intestine in good health is not only associated with improved immune system but to improve mental health. This is because inside your intestine lies the intestine microbiome, consisting of trillions of microorganisms including bacteria, viruses and fungi – and a balanced microbium presence can help regulate blood sugar, support digestion, and promote the immune system.

While people frequently spread on social media about the importance of bowel health and breakthroughs to reduce bloating and “healing”, what will actually support your health is not always clear. That is why we turned into a nutritionist and professor of King’s College London in the epidemic Tim Tim, who spent a large part of his research on intestinal microbiome.

To find out if your intestine is healthy, he says luck, Spector suggests obtaining the intestinal microbium test from your health care provider, which will measure the percentage of good bacteria to bad bacteria. The lack of regular bowel movements or the experience of frequent bloating and heartburn after eating can also be indications of unhealthy intestine (the American Association for the Treatment of the Digestive System says that go three times a week to three times a day is normal). Spector adds that people with chronic diseases such as obesity and diabetes are more likely to disease in the intestine health.

What you eat is likely to be the best reflection of what is happening in your intestine. He says, “Come a honest look at your diet,” he says. If you often eat meat and foods that are very prepared, it is likely that these microbiometers are unhealthy – even if you do not have any symptoms.

“Not everyone has symptoms. Not everyone knows that they have problems,” he says.

Here, he shares the five simple habits that he regularly abides to maintain the health of his intestine.

Eating 30 different plants per week

Yes, 30 a lot! But Special is a great supporter for consuming a diet of a diet of plants, which says it is a key to a healthy intestine microbiom. This is because eating a variety of plants will not only feed the intestinal microbiome the high content of fibers that bacteria need to prosper, but it will also provide a group of fiber sources that keep the intestine well.

For guidelines on how to find many plant food How to eat more plants and I love your blindness. It is recommended to choose from what you call super Six: whole grains (such as quinoa, rolling oats, whole grain bread), nuts and seeds, vegetables, fruits, beans, legumes, herbs and spices (such as the universe, cinnamon, and turmeric).

It also eats “rainbow“

Within this diversity of plants, Special tries to get a set of shapes on its plate. Spector says, foods that extend the color spectrum such as blue berries, cherries, leafy vegetables, cocoa and herbs are rich in polyphenol-designed anti-inflammatory compounds and shows that they enhance bowel health as microbes love to feed them.

It consumes at least three shares of fermented foods daily

During the fermentation process, foods such as pickled cabbage, cimachi, milk and infrared are growing beneficial to our intestine – this is why Spittor eats them daily.

“I think we reduced his appreciation [fermented foods] It is struggling to estimate the impact of probiotics commercial. ” luck.

Spector tries to combine fermented foods naturally into its meals. This can seem to be Kimchi in salad, and put the cabbage pickle on a sandwich, to replace the froch cream with kefir or milk, or eat a snack on the pickles and cheese.

“You don’t have to get too much [fermented foods] In you. But small amounts have a regular effect on your immune system. “

Stop eating at night

Every night, Spector is sure to give his intestine a break. This does not mean any night eating or eating a snack, allowing microbes to “clean” the intestine to help maintain the lining of the strong intestine – the inner surface of the intestine that works as a barrier, allowing food and water in the bloodstream while preventing toxins and bacteria between the bloodstream and the digestive system.

Spector says that your intestine has a “daytime team” and “Night Team” of microbes, which are mainly in line with our biological rhythms (NATURA Interior Watch). “The day rests the microbes when the food stops, then the night team comes out,” he explains. “I got this night cleaning team that comes out. If you break this, if you continue to eat during the night, these men do not get a chance to clean your intestine.”

Spector says that the “cleaning” that the “debris” that other microbes did not eat during the day. If you continue to eat, the microbes during the day will continue to work, he says. “We have a biological rhythm and microbes developed with that.”

It avoids very processed foods

It is known that the treated volatile foods-which are often previously packed, are low in fibers, their height in sugar, saturated fat and salt-increases inflammation in the body. Chronic inflammation is one of the biggest risk factors for cancer, according to the National Institute of Cancer – and the inflamed intestine can lead to unpleasant symptoms such as diarrhea, gas, bloating and abdominal pain.

Previous studies have also shown that a very heavy diet not only increases the risk and growth of colon and rectal cancer, but also plays a role in other diseases, including Alzheimer’s, diabetes and cardiovascular conditions.

Specart is away from the most treated foods there, such as salty packed snacks and breakfast pills, to allow his friendly diet to help reduce inflammation-but it will indulge regularly in some dark chocolate.

“Avoid the worst criminals and you can reduce inflammation,” he says.

To learn more about bowel health:

• Vitamin D may improve bowel health and help prevent chronic diseases. How to make sure you get enough
• This digestive specialist says that probiotics is “a waste of money.” Here is what you should do instead
• Coca-Cola is the latest soda competitor before Oblode and Bobby. But is the “healthy” soda really good for you?
• Experts say that the “diversity diet” in eating 30 plants per week can enhance bowel health.

This story was originally shown on Fortune.com

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2025-04-16 18:49:00