5 Intestinal Healthy Habits This is the best nutritionalist swear

Intestine– Your digestive system is working to disintegrate food, swallowing nutrients and removing is fashion. However, research is justified in science as Improved immune system But Better mental health. Because the intestinal gym, including trillion microorganisms, including bacteria, viruses, and fungi, can help adjust blood sugar, digest and strengthen the immune system.

They often send people on social media The importance of intestinal health and hack reduce fat and “Healing your intestine” What really will support your digestive health is not always clear. Therefore, Professor of the London Professor of London of Nutrition Specialist and Royal College. Tim SpectorWho spends a significant part of the investigation of the intestinal microbiom.

Says that your own gut is healthy Fortune, The Spector offers to take the intestinal microbiome test from your medical care that will measure the ratio of good bacteria to bad bacteria. Can also be indicators of unhealthy intestines that do not experience swelling and heartburn after permanent intestinal movements or after meals (The American Gastroenterological Association He says he went three times a day three times a day that is three times a day). People with chronic diseases such as obesity and diabetes There are also problems with intestinal health, adds the specture.

What you eat is likely to be the best reflection of what is happening in your intestine. “Have a honest look at your diet,” he says. If you eat mostly meat and highly exhaust food, these microbioms are not healthy, even if you do not have any symptoms.

“Everyone has no symptoms. Everyone does not know there are problems,” he says.

Here he shares five simple habits, which he regularly glued to catch the intestines healthy.

Eating 30 different plants a week

Yes, 30 are more! But Spector a Big Proponent Consumer a Different diet It is the key to the healthy intestinal microbiom of the plants. Because the food of various plants will not only feed your gut microbiam fiber The content should be flourished by its bacteria, but this will also provide a number of sources of fiber nourishing from the intestine.

To the leadership of how many vegetable foods, whose dietitian Megan Rossi, who turns into preached 30 plant ideas per week In his book How to eat more plants and Love your gut. Super has called for choosing from what it is called: whole grain (quinoa, rolling oat and whole grain bread, vegetables, fruits, beans and vodels (whose, cinnamon and turmeric).

He eats “rainbow“

As part of the variety of plants, the Spector tries to get a medle on his plate. Rich in pitchers, cherries, leaved greens, cocoa and grass, foods like cocoa and herbs, spotter, polyphenols-plant combinations inflamed and showed Boost Gout Health Since germs love to feed them.

Consumes at least three servings a day

Within fermentation Bacteria, which grows in foods such as the process, Sauerkraut, Kimchi, Yogurt and Kefir bacteria, eat the bacteria, why eat our spectrum daily.

“I think we did not appreciate (fertilized foods) and commercial effects probiotics“He says Fortune.

The Spector is trying to enter the dishes naturally into their food. By throwing Kimchi in a salad, putting a sandwich on a sandwich, the Crème says Frâche with a kefir or yogurt or snorkeling with the pickle and cheese.

“You do not need to buy a large number of (fermented foods). However, in small amounts, it affects your immune system,” the spector says.

Stopped food in the night

Every night, the spector is sure to take a break. This allows the intestines that allow toxins and bacteria between germs and gastrointestinal systems and bacteria, which allow the intestines that allow the inner surface of the intestines that allow the intestines to clean the intestines that allow them to clean the intestines.

Sporcor said that the “Day Team” and “Day Team” of germs that match our intestinal rhythms nature internal hour). “In the afternoon, the microbes rests when the food is standing and then the night team goes out,” he said. “Tonight the cleansing team has a team that has emerged. If you continue to eat this night, those guys do not get the chance to clean your gut.”

The website says “garbage”, “garbage”, “garbage” is not eaten during the day. If you continue to eat, germs will not work in the afternoon, he says. “We have a virafadia rhythm and germs developed along with this.”

Misses highly exhausted foods

Ultra-processed foods– In advance, it is known in advance, there is little fiber and sugar, saturated fat and salt are known to increase inflammation. Chronic inflammation is one of the biggest risk factors for cancer. National Cancer Institute– And the inflamed bowel can cause unpleasant symptoms such as diarrhea, gas, swelling and abdominal pain.

Previous studies A powerful diet of ultra was not only increasing the risk and growth of colorful cancer, but in other diseases, including Alzheimer’s diabetes and cardiovascular conditions, also played a role.

Spectors, salty packaged snacks and breakfast cereals, go away from the most exhaust food there to help bowel friend grains reduce inflammation-Am will be regular have fun in some dark chocolate.

“You can avoid the worst criminals and reduce inflammation,” he says.

For more than gout health:

• Vitamin D can improve intestinal health and help prevent chronic disease.How to make sure you will be enough
• This stomach says -roenterologistProbiotics ‘cash loss’. What should you do instead
• Coca-cola Olipop and Poppi’s last prebiotic soda opponent.But ‘healthy’ sodas are really good for you?
• Experts say‘Diversity Diet’ 30 plants per week can increase your health.That’s what to start work

This story was first displayed Fortune.com

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