5 Intestinal Healthy Habits This Top Nutrition Expert Swear

Intestinal health– How does your digestive system work to break down food, absorb nutrients, and eliminate waste. But it does not help keep your gut healthy. Improve your immune system but, Better mental health. That’s because your gut has an intestinal microbiota made up of trillions of microorganisms, including bacteria, viruses and fungi, and using a balanced microbiota can help regulate blood glucose levels, digest and strengthen your immune system.

While people post frequently on social media The importance of intestinal health and hacking Reduces bloating and “Healing your intestines” It’s not always clear what actually supports your digestive health. So we turned to nutrition experts and professor of epidemiology at King’s College London Tim Specterspent a considerable portion of his research on the gut microbiota.

To know if your own gut is healthy, he says luck, Spector proposes to undergo intestinal microbiome testing from a healthcare provider that measures the ratio of Good Bacteria to Bad Bacteria. Ordinary intestinal movements and not experiencing frequent bloating or heartburn after meals can also be indicators of unhealthy intestines ( American Gastrointestinal Association It is said that it is normal to go from three times a week to three times a day). People with chronic illnesses obesity and Diabetes It is likely that there is a problem with gut health, Spector adds.

What you eat is probably the most reflective of what’s going on in your gut. “Look honestly at your diet,” he says. If you are primarily eating meat and highly processed foods, their microbiota can be unhealthy – even if you don’t have symptoms.

“Not everyone has symptoms, not everyone knows there is a problem,” he says.

Here he shares five simple habits that he regularly sticks to to keep his gut healthy.

He eats 30 different plants a week

Yes, there are plenty of 30! But the specter is a Big supporters Consumption A variety of diets Of plants, he says that it is the key to a healthy gut microbiota. It does not only increase the gut microbiota by eating a variety of plants fiber The bacteria need to thrive, but it also provides a source of fiber that will keep your gut well grown, says Spector.

For guidance on how to find many plant foods, look to nutritionist Megan Rossi. Promoted 30 plant ideas per week In her book How to eat more plants and I love your gut. She recommends choosing from something called Super Six. Whole grains (quinoa, roll oat, whole grain bread, etc.), nuts and seeds, vegetables, fruits, beans and legumes, herbs and spices (cumin, cinnamon, cinnamon, spices, etc. turmeric).

He eats “rainbow” again“

Among the diversity of plants, Specter tries to get a medley of hue on his plate. Foods that span color spectrums such as blueberries, cherries, lush greens, cocoa and herbs are said to be rich in polyphenols, according to Spector. Anti-inflammatory It will be displayed in Improves gut health Because I love microorganisms feed them.

He consumes at least 3 servings of fermented foods per day

Between fermentation Foods like process, sauerkraut, kimchi, yogurt, kefir and other foods grow bacteria that are suitable for our intestines. This is why Spector eats it every day.

“I think we’re underestimating (fermented foods) and overestimating the impact of commercials. Probiotics,” he says luck.

Spector tries to naturally incorporate fermented foods into your diet. It might look like throwing kimchi into a salad, placing saulkraut on a sandwich, replacing cream fry hee with kefir or yogurt, or snacking on pickles or cheese.

“You don’t need to incorporate many (fermented foods) into yourself, but small amounts affect your immune system regularly,” says Spector.

He stopped eating at night

Every night, Spector tries to give his gut a break. This means there are no nighttime meals or snacks. This helps microorganisms “clean up” the intestines and maintain a strong intestinal lining. This maintains the inner surface of the intestine, which acts as a barrier, and prevents nutrients and water from moving into the bloodstream to nutrients and water, preventing toxins and bacteria from moving between the bloodstream and the gastrointestinal system.

Spector says that in your intestines there is a “daytime team” and a “night team” of microorganisms. Nature ). “When the food stops, the microbes get off and the nighttime team comes out,” he explains. “There’s this nighttime cleaning team coming out. If you confuse it, if you keep eating in the middle of the night, they won’t have the chance to clean their gut.”

The “cleaning” he refers to is from “debris” that other microorganisms had not eaten during the day, says Spector. He says that if you continue to eat, the daytime microbes will continue to function. “We had a circadian rhythm and microbes evolved with it.”

He avoids highly processed foods

Ultra-processed food– It is often known to be pre-packaged, low in fiber, high in sugar, saturated fat, salt, and increase inflammation in the body. Chronic inflammation is one of the biggest risk factors for cancer. National Cancer Institute– Inflamed intestines can lead to unpleasant symptoms such as diarrhea, gas, bloating, and abdominal pain.

Previous research It has also shown that a highly-adjusted diet not only increases the risk and growth of colorectal cancer, but also plays a role in other diseases, including Alzheimer’s disease, diabetes and cardiovascular disease.

Spector can help his gut-friendly diet by keeping him away from the heaviest processed foods, like salty packaged snacks and breakfast cereals Reduces inflammation– But he does regularly Indulge With some dark chocolate.

“Don’t avoid the worst offenders, and you can reduce inflammation,” he says.

For more information about gut health:

• Vitamin D can help improve gut health and prevent chronic diseases.How to make sure it’s sufficient
• This gastroenterologist saysProbiotics are a “waste of money.” Here’s what you should do instead
• coca cola Olipop’s and Poppi’s latest prebiotic soda competitor.But is “healthy” soda actually good for you?
• Experts sayA “diversity diet” of eating 30 plants a week can boost your gut health.Here’s how to get started

This story was originally introduced Fortune.com