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Fermented foods could improve your gut health

Fermented foods could improve your gut health

We often hear about “bad” microorganisms, ones that cause food spoilage, disease and other harm. But there are actually many more “good” microbes out there that are beneficial and can even improve our health.

The microorganisms used to make fermented foods is a great example.

A study found that eating a diet rich in fermented foods increases the diversity of gut microbes, which improves health, fortifies immune responses and lowers inflammation. The researchers found the results particularly exciting, as it’s one of the first examples showing how a simple diet change can dramatically affect a person’s intestinal microflora.

In the study, 36 healthy adults ate a diet that included either fermented or high-fiber foods for 10 weeks. Those who consumed fermented foods exhibited an increase in microbial diversity. Larger servings resulted in an even stronger effect.

The researchers also reported lower levels of several types of inflammatory proteins in blood samples of those eating fermented foods. This included one type associated with rheumatoid arthritis, diabetes and chronic stress.

“People have been eating fermented foods for hundreds of years,” says health-coaching?_ga=2.19557823.669552544.1636475875-474961514.1630600818″Pamela Voelkers, dietitian and integrative health coach from Aurora Health Care in Milwaukee, Wis. “Fermentation uses controlled microbial growth as a way to increase shelf life and give a unique and delicious taste, texture and appearance to the fermented food.”

During the fermentation process, microorganisms like yeast and bacteria break down components in the food, such as sugars, into other products like organic acids, gases or alcohol.

The American Heart Association lists a number of health benefits associated with fermented foods. These include lower risk of heart disease, high blood pressure, diabetes, obesity and inflammation, as well as improved weight management, mood, brain activity and bone health.

There are thousands of different kinds of fermented foods. Some of

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Healthy Eating Habits To Replace Fad Diets

Diet trends fade quickly, so instead of focusing on crash dieting, embrace habits that aid in long-term weight loss. Here are seven healthy eating habits you should implement into your daily routine:

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Practise Portion Control

By paying attention to serving sizes and practising portion control, one can simply maintain calorie intake low and avoid overeating.

Whole Foods

Focus on eating a variety of whole foods, such as fruits, vegetables, whole grains, and lean protein sources.

Mindful Eating

Pay attention to your hunger and fullness signs and eat carefully to thoroughly enjoy your meals.

Cook Your Own Food

Cooking at home allows you to control the ingredients in your meals and can be a fun and rewarding experience.

Avoid Processed Foods

Processed foods are often high in added sugars, salt, and unhealthy fats, so limit your intake and opt for whole-food options whenever possible.

Cheat In Moderation

It’s okay to enjoy your favourite treats in moderation, but be mindful of your portions and frequency of indulgences.

Stay Hydrated

Staying hydrated is important for overall health and can also help you feel full and satisfied.

Eating clean and healthy is something you should incorporate into your daily routine not only to lose weight but also to stay fit from the inside out.

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