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Your lifestyle choices significantly influence your gut health. Moon emphasizes the importance of maintaining physical activity, managing stress, ensuring quality sleep, and avoiding harmful habits like smoking and excessive alcohol use. These factors help mitigate inflammation-related aging, which can disrupt the balance of gut microbiota.
Which ingredients promote a healthy gut?
A balanced and nutritious diet is key to nurturing your gut. Foods high in prebiotics, such as garlic, onions, asparagus, and green bananas, serve to nourish the beneficial bacteria residing in your gut, according to nutrition expert Davar. She also advocates for the inclusion of probiotic-rich items like yogurt, kefir, kimchi, and sauerkraut. Furthermore, ingredients that are rich in polyphenols, such as wild blueberries, cranberries, raspberries, green tea, and dark chocolate, act as antioxidants and provide essential fuel for gut bacteria. Additionally, omega-3 fatty acids sourced from fatty fish and flaxseeds are particularly effective at reducing gut inflammation and enhancing the integrity of the gut barrier. Antimicrobial and anti-inflammatory herbs like berberine and oregano oil are also recommended by Davar for their gut health benefits.
When it comes to supplements, several key options can be beneficial:
Probiotics: These live microorganisms support gut health. Different strains provide various benefits, with clinically validated strains, particularly those that generate butyrate, playing a role in regulating metabolism, insulin sensitivity, and inflammation, according to Moon.
Prebiotics: Moon explains that fiber and polyphenols act as nourishing agents for beneficial gut bacteria. While food sources are ideal, supplements in powdered form can also offer convenience.
Postbiotics: These are compounds generated through the digestion of prebiotics by probiotics, contributing positively to gut health. They can be obtained by consuming probiotics and prebiotics or directly as supplements.
Digestive Enzymes: These proteins assist in breaking down food into smaller parts for better absorption. Some individuals, especially those with digestive conditions like lactose intolerance, may find enzyme supplements beneficial.
Vitamins: Vitamins A and D are crucial for maintaining the integrity of the gut lining, which is vital for preventing harmful substances from entering the bloodstream. These vitamins can be acquired through diet or supplementation.
Omega-3: Moon notes that anti-inflammatory bioactives, including omega-3 fatty acids and flavonoids, help protect the gut from common damage and more serious challenges.
Turmeric: Davar, a longevity nutritionist, advocates for turmeric supplements due to their scientifically supported benefits. She highlights curcumin’s ability to maintain gut lining health and promote a balanced gut microbiome.
Are supplements necessary for gut healing?
Davar asserts that while obtaining nutrients through food should be the priority, supplements can play a valuable role when used thoughtfully. A nutrient-rich diet is fundamental for gut health, but for individuals facing deficiencies, compromised gut lining, or imbalances in gut flora, targeted supplements such as probiotics, L-glutamine, or berberine can facilitate healing. However, she emphasizes that these are not shortcuts; they must be used in conjunction with intelligent lifestyle modifications for effective results.
Source
www.vogue.com