HOW TO HAVE A HEALTHY MICROBIOME?
Feb 05, 2022"At the start of the year, it's natural for people to prioritize their health. Few, however, consider the health of the bacteria that dwell inside the human gut – the microbiome – which is critical to an individual's well-being."
HOW TO HAVE A HEALTHY MICROBIOME?
There is so much debate about what exactly makes a healthy community of gut microbes, but one thing is certain. Humans require a diverse microbiome with a wide variety of bacterial species that can adjust quickly to the large range of foods that we may want to consume while still doing all of the key tasks such as preventing inflammation.
HEALTHY MICROBIOME DIET
Consume a Fiber-Rich Plant-Based Diet
Plant fiber moves through the digestive system till it reaches the colon. Bacteria in the colon subsequently ferment the plant polysaccharides into short-chain fatty acids, the majority of which is butyrate. Butyrate is the primary energy source for colon cells and may prevent colon cancer.
Consume Fermented Foods daily
Fermented foods like kimchi, sauerkraut, kefir, kombucha, tempeh, and miso contain helpful bacteria that can help resist and crowd out the bad bacteria in your stomach, leading to a healthy balance of bacteria in the intestines. Consume one to two servings of fermented foods every day.
Eat Prebiotic-Rich Foods
Prebiotics are indigestible fibers found in plant-based meals that are the primary fuel source for your gut's healthy bacteria. Onions, garlic, artichokes, Jerusalem artichokes, jicama, green bananas, green banana flour, oatmeal, cooked and cooled rice, and cooked and cooled potatoes are all high in prebiotics.
Choose Polyphenol-Rich Foods
Polyphenols are antioxidant micronutrients found in red wine, green tea, blueberries, pomegranates, cherries, and dark chocolate. They reduce inflammation and promote the growth of good bacteria while suppressing the growth of harmful bacteria.
Take a probiotic supplement
The majority of probiotics comprise Lactobacillus and Bifidobacterium species. Soil-based organisms (SBOs) are another type of probiotic that may endure the trip through the digestive tract and enter the intestines intact to "seed" the digestive tract with bacteria that promote a healthy microbiome. Look for a probiotic that has a diverse range of strains.
Incorporate Collagen
Collagen is found in your hair, skin, nails, and connective tissues. Collagen also serves as a protective layer for organs such as the kidneys. Unfortunately, collagen deprives as a result of aging, genetics, environmental toxins, and dietary shortfalls. Its inclusion in your diet can help to calm and preserve the gut lining, as well as grow new tissue.
Limit Sugar Intake
Sugar and artificial sweeteners feed harmful bacteria and can result in gastrointestinal problems such as gas, bloating, and diarrhea.
CHILD MICROBIOME
The foods a child eats now could alter their microbiome for life. That’s what a recent study out of the University of California Riverside suggests.
IMPORTANT FACTORS ON CHILD MICROBIOME FORMATION
To be fair, this heal leaky gut in 2 weeks study was conducted in mice. But the researchers think that the findings might translate to our little humans too. Here’s what they found:
👉 Early exposure to sugar and fat altered the gut microbiome in mice
👉 Early exposure to exercise altered the gut microbiome in different ways
👉 Microbiome changes that developed because of diet persisted even after many weeks of switching mice back to a standard diet
👉 Early-life diet had more lasting effects than early-life exercise later
It’s always tricky to know how much we should trust the results of animal studies, but this recent study gives us some good food for thought.
Our microbiome influences everything from digestive patterns to immune function to brain health and mood. If what a child eats during childhood changes their microbiome for life, we should probably think seriously about what we are putting on their plates.
I’m curious. How do you feel about your child’s diet? Let me know in the comments in ONE word. 😊
#kidshealth #kidshealthyeating #kidsnutrition #microbiomehealth #lifetimehealth #healthforlife
- 7 Steps to a Healthy Microbiome
- 7 Food Hacks for Kids
- How to Feed Kids for Lifetime Health
- Does a child’s diet matter?
- Childhood diet could alter microbiome for life.
- New Study: Diet in Kids
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KEYWORDS USED
- HOW TO HAVE A HEALTHY MICROBIOME?
- HEALTHY MICROBIOME DIET
- IMPORTANT FACTORS ON CHILD MICROBIOME FORMATION
- CHILD MICROBIOME DIET
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