Many of us are increasingly aware of the connection between us Gut health and ours general well-being. From gut diversity to a role The microbiome plays a role in stress managementWe all try to maintain a healthy gut. And the New search He explains that even small changes can have a positive impact on gut health, and that can be as little as including about 28 grams of peanuts and about a teaspoon of herbs and spices in your daily diet.
What is our gut microbiome?
Quick stimulation of the intestines, for those who need it. “It can be said that the microbiome is the center of human health and biological processes,” explains the nutritionist. Sam Gold. The gut microbiome refers to all the beneficial and potentially harmful microbes in your gut. In a healthy body, these microbes coexist easily. But if the balance of bacteria is disturbed, as a result of infectious diseases, certain diets, nutritional deficiencies or prolonged use of antibiotics or other bacteria-destroying drugs, the body may become more susceptible to disease.”
Simply put, there can be too much of a good thing. An excess of “good” bacteria creates an immature immune system that can’t recognize or fight off invaders, while an overload of “bad” bacteria has been shown to weaken the gut wall, giving the bad guys a vulnerability through which they can invade our bodies. the system.
And while our gut microbiome is as unique and unique as our fingerprints, the key to a healthy, well-functioning microbiome is universal: diversity. Anything that increases the amount and range of flora in the gut will be beneficial, and experts agree in advising that we eat at least 30 different veggies per week.
The benefits of a diverse and healthy gut flora are plentiful, from healthy complexion And the regular bowel movements To improve mood and Stronger immunity. This time of year, we could all benefit from a dose of immunity against a cold, and according to research, it’s very easy to achieve.
How does peanut help?
scholars who Evan Pugh University In the United States, he conducted research on the effects of eating 28 grams (about an ounce) of peanuts per day, compared to snacking on crackers and cheese. The six-week study was published in the journal Clinical nutritionrevealed that “participants who ate the peanut snack showed increased abundance of cocci ruminants, a group of bacteria associated with liver metabolism and immune function.”
Anna Mapsona registered dietitian and owner of Goodness Me Nutrition, believes the benefits can be attributed to different types of diet the basic: “The two snacks are identical in terms of fiber, but the changes with the peanut intervention could be related to the types of fiber that were provided. If the participants were already eating enough fiber from the wheat, the addition of peanuts could be a new fiber for the gut microbiome.”
Mabson goes on to explain that “the species of gut bacteria roseburia and ruminococcaceae were increased in the peanut intervention, and these are fiber-degrading bacteria that create short-chain fatty acids, beneficial to our gut cells.” Peanuts can be eaten as a snack, but also include other nuts such as nuts. Walnuts, pistachios and almondswhich has also been shown to improve gut health.
Herbs and spices are also good
A separate study published in Nutrition Journalstudied the effect of adding herbs and spices on the diet of people at risk of cardiovascular disease. Cinnamon, rosemary, ginger, turmeric and basilAmong other things, they were given to the participants in varying doses over a four-week period. They showed an increase in the diversity of gut bacteria at the end of the study, especially when taking doses of a teaspoon or more.
“Add some herbs for your meals Not only do they make things more interesting, but they also help add variety to your diet,” Mabson agrees. “Use a handful of fresh green herbs like cilantro, parsley, or mint to add flavor to roasted vegetables or warm salads with cooked mixed grains and lentils. Enhance your omelet with peppers, mushrooms and spinach – adding variety to our diet has many benefits.”
How to make gut-healthy modifications to your daily diet
Research shows that even small amounts can have a big impact, which means it’s relatively easy to incorporate these changes into our daily meal planning. Gold advises you to “sprinkle herbs on salads, add to smoothies and always cook with spices and herbs to give dishes a deep flavor. Spread some peanut butter on sliced apples, pears or bananas for a healthy snack.”
Mabson agrees: “Use dried herbs Curry and pepper To add additional flavours. You can also use dried herbs to make it Digestive soothing tea By soaking fennel seeds in hot water. Add spices such as cinnamon, ginger or nutmeg porridge For a warm morning treat. “
Remember, variety is key
Mabson praises the diverse and interesting benefits of the food map, saying, “I love this approach to health, about adding more foods, rather than cutting out food groups. In this case, there’s more to it: Mix up your standard.” Fruits and vegetables By trying a new type and replacing wheat-based carbohydrates with other grains such as Wheat, rice, rye or quinoa. “
So go ahead, indulge in a bowl of peanut butter—your gut will thank you for that. Unfortunately, it’s not clear if the Snickers in your party tub matter, but you have to start somewhere, right?
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