Your gut’s trillions of bacteria may be significantly influencing many aspects of your health, including the health of your heart. Senior Dietitian Victoria Taylor listens to Dr. Megan Rossi, an authority in gut health.
Why is gut instinct important?
We need to consider our gut health for three major reasons. First of all, trillions of microorganisms reside in our intestines. They are an essential component of our health since they generate various hormones and vitamins necessary for survival.
Second, our digestive tract contains the vast bulk of the cells that comprise our immune system. Reducing the number of sick days and lowering the risk of allergies and autoimmune diseases are associated with gut health. Ultimately, you won’t receive the full benefits of your diet—even if you consume the healthiest food—if your gut lining isn’t in good condition to process it.
How can I determine whether my gut is healthy?
Several factors come together to determine whether or not you have a healthy gut. Stomach pains, diarrhea, or constipation may indicate a weakened digestive system. Nevertheless, having good gut health does not necessarily mean you are symptom-free. Additional elements consist of:
How frequently do you fall ill if you follow a rigorous diet, and what medications do you use
How can I take care of my gut health?
Because our microorganisms depend on what we feed them, diet has a major impact on digestive health. This explains why microorganisms differ even in identical twins, who share the same genetic makeup. It’s crucial to consider your lifestyle because factors such as stress, exercise, and sleep patterns can alter the bacteria.
What foods are best for supporting intestinal health?
A recommended approach is to consume thirty distinct plant-based foods each week. Diversity is important since there are thousands of plant phytochemicals and about 100 different forms of fiber, each of which is thought to feed a different type of bacteria. Although thirty may seem like a lot, it consists of whole grains, legumes (such as kidney beans, lentils, or chickpeas), fruits, vegetables, nuts, and seeds. All you have to do is toss some mixed seeds into whatever you had for breakfast.
Two crimson peppers against a white backdrop
Make little changes, like purchasing a pack of mixed veggies or several colors of peppers rather than just one. Make an effort to vary your meals each day. Even if you enjoy consistency, switch up your fruit every few days or the toppings you put on your porridge each day. Try bananas one day and berries the next, as well as nuts and seeds.
How might the health of my intestines impact my heart?
Although a great deal of health conscious research has been done on animals, human studies will be necessary before we can be certain. For instance, we are aware that plant-based antioxidants called polyphenols are associated with heart and circulatory health; yet, human cells are unable to process 90% of these antioxidants. Rather, we depend on the microorganisms in our digestive tract to break them down so that the body can absorb them.
Additionally, the benefits of the Mediterranean diet for gastrointestinal, heart, and circulation health are well established. Extra virgin olive oil, high in polyphenols, is a fundamental component. However, we also know that a Mediterranean diet will broaden our microbiota and that this variety has been associated with a decreased risk of long-term illnesses like heart and circulatory diseases.
Furthermore, we know that eating more fiber lowers the risk of heart and circulation disorders and that microorganisms adore it.
How much time does it take for a diet to start showing results?
Even though the long-term effects of dietary changes may not become apparent for several years, microbes in the gut can change within days. Recall that the goal is to make long-term improvements; you won’t gain anything by going back to your previous practices.
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