Do these five things in the new year to make the organism's microbiome healthier!

January 19, 2020 / BIOON / -- at the beginning of the new year, it is the most common thing for people to pay attention to their own health, but few people will think that the microbiome living in the intestinal tract of the body will be crucial to the health of the body How important are these bacteria in the gut? The number of bacterial cells in our body is the same as that in our body, which can help to control many events, such as inflammation, the occurrence and treatment of cancer, how we get energy from food, even our desire and mood for food, etc.; when the organism's microbiome becomes unbalanced (usually indicating some specific species or bacteria If the community becomes too rich), its function may be disturbed, which may induce many diseases, such as obesity, cancer, inflammatory bowel disease, etc Photo source: tomcorsonknowles.com when we eat new food, the gut microbes of the body will produce gas, because these microbes will adapt to the new nutrition sources in the environment, so it is clear that the body needs a healthy gut microbiome At present, there is still a lot of controversy in the scientific community about what constitutes a healthy intestinal microbial community, but one thing seems to be very clear Humans need to have a variety of bacteria The microbiome can quickly adapt to a variety of foods we may want to eat, and can also play a variety of important functions, such as effective inhibition of inflammation, etc., so what measures can we take to support the healthy and diverse organism microbiome? Eat more fruits and vegetables Although many different things that make up the daily diet will affect the intestinal microbiome of the body, it is fiber that can effectively drive the formation of the healthy microbiome of the body Fiber is the carbohydrate that our body cannot decompose in the daily diet, but the bacteria in the intestinal tract However, it is easy to use fiber; it may be a good way to eat a variety of fruits and vegetables, which can effectively promote the intestinal flora to become more healthy Adding resistant starch, most of the starch in our diet (such as white bread and pasta) will be quickly broken down and absorbed, but a small part of these starch has the ability to resist the body's digestion, and behaves more like fiber, which can be bacteria in the gut To provide "food", researchers have confirmed through research that resistant starch may be essential to promote the health of intestinal microbiome Some sources of resistant starch include potatoes and beans When cooked and then cooled in the refrigerator, all starch sources will become resistant Therefore, those remaining potatoes and pasta (whether cold or reheated) may add some ingredients to promote the microbiome Photo source: Cancer Research UK experiments with different fibers Not all gut microbes are the same, and not all fibers are the same, depending on the function, some fibers and microbiome mix well, which means we need to do some experiments to see what fibers can make the body and gut feel better; we can use fiber supplements or different types of fiber sources (such as whole grains Legumes or cruciferous vegetables, etc.) to carry out this experiment, but also need to give the organism microbiome a few weeks to adapt to each fiber source to understand its reaction Exercise is good for organism's microorganism Regular exercise is good for the health of the heart and intestines of the body Some studies have shown that the lactic acid produced during exercise can affect the specific intestinal microorganisms of the body, although researchers do not know the molecular mechanism currently If we do not exercise regularly in our daily life, we can try to start exercising slowly and regularly in the new year 。 What are probiotic products that are added to your diet? These products contain microorganisms that are beneficial to the health of the body At present, many kinds of foods contain microorganisms that are beneficial to the health of the body, such as yoghurt, pickles and other daily fermented foods These foods can promote the health of the body We can try one of the foods that can bring benefits to the health of the body in the new year We may want to know whether probiotic supplements are true and probiotic So far, there is not enough evidence to prove that bacteria food is as effective as bacteria food Therefore, we need to adhere to the diet containing probiotics in our daily life Reference materials: [1] revised estimates for the number of human and biological cells in the body [2] the role of the gut microorganism in system informatics disease [3] elinav, e., Garrett, W.S., trinchieri, G et al The cancer microorganism Nat Rev cancer 19371 – 376 (2019) doi: 10.1038/s41568-019-0155-3 【4】Lozupone， C.， Stombaugh， J.， Gordon， J et al Diversity， stability and resilience of the human gut microbiota Nature 489， 220–230 (2012) doi：10.1038/nature11550 【5】David， L.， Maurice， C.， Carmody， R et al Diet rapidly and reproducibly alters the human gut microbiome Nature 505， 559–563 (2014) doi：10.1038/nature12820 【6】 Resistant starch： impact on the gut microbiome and health 【7】 Starch Retrogradation： A Comprehensive Review 【8】 Polysaccharide Degradation by the Intestinal Microbiota and Its Influence on Human Health and Disease 【9】Scheiman， J.， Luber， J.M.， Chavkin， T.A et al Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism Nat Med 25， 1104–1109 (2019) doi：10.1038/s41591-019-0485-4 【10】 Yogurt and other fermented foods as sources of health-promoting bacteria 【11】 5 things you can do to make your microbiome healthier by Connie Rogers and Darrell Cockburn， The Conversation