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Gut health: Dr Chris George on how to improve microbiome
Gabi Zaromskyte, a registered nutritionist and founder of Honestly Nutrition, said: “As a nutritionist, I’m often asked about my own diet and if there is anything I don’t eat.
“There is nothing that I don’t eat (unless it’s a personal taste preference), because no food is inherently bad and nothing is off limits.”
Instead, the expert believes there are some “surprising” things that you should include in your food regimen.
The core of apples and pears
If you bite or cut around the core of these sweet fruits, nolvadex cycle for gyno Zaromskyte might prompt you to think again.
She said: “I eat the cores of my apples and pears. I cut them across through the core, take out the seeds and that way, I have a bit of the core in every slice of my apple or pear.
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“I do this because the skin of the fruit, the outer flesh and the core all feed different gut microbes.
“This is important because a diverse gut microbiome is linked to a wide range of physical and mental health benefits.”
From boosting your immunity to reducing inflammation, having plenty of good gut bacteria offers some impressive effects.
Skins of fruits and vegetables
If you don’t like spending ages in the kitchen, peeling your fruit and veg, you might be onto something, according to the expert.
Zaromskyte said: “I eat my potatoes, carrots, and kiwi fruit with the skin on.
“As mentioned, the skin not only feeds different gut microbe species compared to the flesh, but it also contains fibre. Fibre is essential for a healthy gut microbiome.”
What’s more, eating plenty of fibre has been linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer, according to the NHS.
If you are worried about excess pesticides on the skin of your produce, the nutritionist recommended washing the skin with apple cider vinegar or salt water.
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From kefir to pickled vegetables and yoghurt to kombucha, fermented foods have been seeing a boom in their popularity in the last century.
The nutritionist said: “They contain live bacteria, known as probiotics, which play a crucial role in gut health and hence, overall health.
“Some ways in which you can include more fermented foods in your diet include adding kefir to your morning muesli bowl or porridge, and adding a variety of pickled vegetables to pop the flavours of your meals.”
“We live in the age of ultra-processed foods (UPFs), which is a blessing and a curse, because UPFs are making us less healthy, but our lives easier,” Zaromskyte said.
When thinking about UPFs, you might instantly visualise fast food, sausages or crisps, but there are also UPFs that seem healthy.
From protein bars to antioxidant powders, some processed foods might appear like a safer option.
However, the expert shared that whole foods are always the best choice.
She added: “The way that the body metabolises whole foods is different, giving a more favourable blood sugar and blood lipid response, which can be protective against chronic illnesses and weight gain, among other issues.”
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