The gastrointestinal system, gut, works really hard and plays a crucial role in keeping us healthy.
So, it is very important to improve and reset your gut health.
As per Irish Examiner, the gut microbiome is the ecosystem of diverse microorganisms living in the intestine.
Janes Walter, professor of ecology, food and microbiome at University College Cork’s APC Microbiome Ireland research canter says that microbiome “Is an integral part of our biology, we live in symbiosis with it.”
Here is an expert's recommendation for improving the gastrointestinal system.
Walter has the easiest recipe for a healthy microbiome that will help you reset your gut health by making small changes in your diet.
He said, “The key message is to eat a diversity of food, choose whole grains over processed, increase fibre, look at proteins and fats - focus on plant-based proteins, beans and legumes and nuts - and include fatty fish [for example, sardines, mackerel, salmon] in the diet. Lean red meat is OK but in moderation.”
According to him food with low-fat and normal-fat diary are acceptable but he suggested to ‘avoid saturated fat (found in cheese, bacon, biscuits, etc.) as it is detrimental to the microbiome.”
Walter also urged to avoid ultra-processed food (UPF), as it is low in fiber, high in salt and have ingredients that directly impact microbiome.
He warned that UPF could degrade the mucus layer in the gut, create inflammation and cause non-communicable diseases like type 2 diabetes and Crohn’s disease.
Moreover, Walter recommended, “If you have no clue what they are, you shouldn’t eat it or only eat it in moderation. It should not be a food staple.”
