Plant-based, Mediterranean diet good for gut microbiome.

Apart from filling your bellies, certain foods can nourish the gut too! Some foods have been found that can provide protection for the gut, by helping bacteria with anti-inflammatory properties to thrive, according to a study in 2019.

In the study, researchers have found that plant-based and Mediterranean diets including legumes, bread, fish, nuts, and wine are associated with high levels of friendly gut bacteria that aid the biosynthesis of essential nutrients. They also help in the production of short-chain fatty acids (SCFAs), the main source of energy for cells lining the colon.

Gut microbiota is the term given to the microbe population living in the intestine. They play an important role in human health, including immune, metabolic and neurobehavioral traits. The findings support the idea that the diet could be an effective management strategy for intestinal diseases, through the modulation of gut bacteria.

Researchers observed four study groups, the general population, patients with Crohn's disease, those with ulcerative colitis and the fourth with irritable bowel syndrome (IBS). They analysed a stool sample provided by each participant to reconstruct the host's microbiota and compared this with the results of a food frequency survey.

Results identified 61 individual food items associated with microbial populations and 49 correlations between food patterns and microbial groups. It was found that dietary patterns rich in bread, legumes, fish, and nuts, were associated with a decrease in potentially harmful, aerobic bacteria. Higher consumption of these foods was also associated with lower levels of inflammatory markers in the stool that are known to rise during intestinal inflammation.

A higher intake of meat, fast foods or refined sugar was associated with a decrease in beneficial bacterial functions and an increase in inflammatory markers. Red wine, legumes, vegetables, fruit, cereals, fish and nuts were associated with a higher abundance of bacteria with anti-inflammatory functions. Plant-based diets were found to be associated with high levels of bacterial SCFA production.

Plant protein was found to help the biosynthesis of vitamins and amino acids as well as the breaking down of sugar alcohols and ammonium excretion. Animal-derived and plant-derived protein showed opposite associations on the gut microbiota.

Commenting on the findings, lead researcher Laura Bolte said: "The results indicate that diet is likely to become a significant and serious line of treatment or disease management for diseases of the gut - by modulating the gut microbiome."

"A diet characterised by nuts, fruits, greater vegetable and legume intake than animal protein, combined with moderate consumption of animal-derived foods like fish, lean meat, poultry, fermented low-fat dairy, and red wine, and a lower intake of red meat, processed meat, and sweets, is beneficially associated with the gut ecosystem in our study," the researcher added.  

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Stroke prevention: 3 choline-rich plant-based products to include in your vegan diet to prevent deficiency

When it comes to the diet types, the world is divided between non-vegetarian diets, vegetarian diets, and complete plant-based, vegan diet. All of them have their own benefits, but the world has recently been shifting to the vegan diet and there has been a lot of evidence that it is healthier than vegetarian or non-veg diets, especially when we consider the risk of diseases or conditions like heart attacks or obesity.

However, a recent study has shown that a shift to a vegan diet may cause brain nutrient deficiency, and increase risk of strokes. The study found that the shift to a vegan diet is causing an even lower consumption of choline, which is anyway consumed very less by humans through their diet. It is produced by the liver, but the amount is not enough to perform all the body functions for which it is required. If you are on a vegan diet, here are some plant-based products rich in choline that should definitely be a part of your diet to reduce your risk of strokes, and improve brain and muscle health.

Cruciferous vegetables

Cruciferous vegetables are vegetables of a particular family and include vegetables like the cauliflower, broccoli, cabbage, kale, bok, and other similar, green-leafy vegetables. These vegetables are rich in choline and can help prevent its deficiency even on a vegan diet. These vegetables can be easily added to salads and sandwiches, which make them a perfect fit for a healthy, nutrient-rich diet.

Whole grains

Whole grains are considered very healthy and have been proven to be good for weight loss, blood sugar control and heart health. Whole grains are another source of choline on a plant-based, vegan diet. A study found that the germ and bran contained the greatest concentration of betaine and choline. The bran had slightly more betaine content than the germ. The germ had twice the choline content of the bran. This means that the consumption of whole grains can help in consuming maximum amounts of choline.

Nuts and seeds

Another nutritious plant-based source of choline is nuts and seeds. Roasted soy nuts, peanuts, etc. are good sources of the nutrient and these should be a part of your diet, especially if you follow a plant-based diet. 1/4th cup of peanuts contains around 24 mg choline.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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5 science-backed tips to improve your gut health

Numerous gut bacteria live inside your body that plays a pivotal role in ensuring your overall well-being. A couple of years after birth, gut bacteria starts to develop inside your body. Some of these bacteria are healthy for your body while others can cause damage. The common function of these bacteria is helping you digest food, battle diabetes and obesity. This is because your gut bacteria affect your body’s metabolism and excess gut bacteria inside your body can lead to the build-up of fat around your liver. When your liver gets surrounded with fat it paves the way for cardiovascular ailments, type 2 diabetes and obesity. To ensure a healthy gut, eating probiotic foods can be a good option. According to a study, people living with anxiety symptoms can get relief by opting for probiotic foods. Here, we tell you some of the science-backed tips that can help you manage your gut health.

1) Avoid artificial sweeteners: Artificial sweeteners are widely used alternate for sugar. In a study, it was found that artificial sweeteners lead to changes in the microbiota and surged the blood sugar levels of the participants.

2) Opt for fermented foods:The process of preparing a fermented food include the involvement of bacteria or yeast that converts the sugar in foods to organic acids or alcohol. These foods are known to be rich in lactobacilli, a type of bacteria that can work wonders for our gut health. The common fermented food that you can include in your dietary is yogurt.

3) Eat high-fibre foods: High-fibre foods are difficult to digest, but certain bacteria in your gut can easily break down these foods that stimulates their growth. The prominent source of high-fibre food is whole grain.

4) Drink green tea: Green tea is rich in polyphenol content which is a plant compound that curbs your blood pressure, inflammation and cholesterol levels.

5) Following plant-based diet:Plant-based diet are good for your overall well-being, you can also improve your gut health by regularly eating plant-based foods. In a study, it was found that a vegetarian diet helped in reducing disease-causing bacteria in those who were overweight.

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Plant-based diet effective in reducing gingivitis

A new study revealed that plant based diet was effective in reducing gingivitis. The trial was published recently. Study results clearly demonstrates the possibility to naturally reduce gingivitis by an optimised diet that also promotes general health, said lead author of the study.

The trial incorporated 30 patients already suffering from gingivitis in an experimental and controlled group.The patients were put on the said diet for 4 weeks. The new diet included low processed carbohydrates and animal proteins, rich omega-3 fatty acids, Vitamins C and D, antioxidants, plant nitrates and fibres.

The groups experienced a notable drop in bleeding due to gingivitis. The group also depicted an increase in Vitamin D values and slight weight loss. He further added, "According to this, dental teams should address dietary habits and give adequate recommendations in the treatment of gingivitis, since it might be a side-effect of a pro-inflammatory western diet".

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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A new study has revealed that plant-based diet was effective in reducing gingivitis. The trial was published in the 'Journal of Clinical Periodontology'. "Study results clearly demonstrate the possibility to naturally reduce gingivitis by an optimised diet that also promotes general health," said lead author Dr Johan Woelber. The trial incorporated 30 patients already suffering from gingivitis in an experimental and controlled group. The patients were put on the said diet for four weeks. The new diet included low processed carbohydrates and animal proteins, rich omega-3 fatty acids, vitamin C, vitamin D, antioxidants, plant nitrates, and fibres.

https://www.thehansindia.com/life-style/health/plant-based-diet-effective-in-reducing-gingivitis-517940

A new study has revealed that plant-based diet was effective in reducing gingivitis. The trial was published in the 'Journal of Clinical Periodontology'. "Study results clearly demonstrate the possibility to naturally reduce gingivitis by an optimised diet that also promotes general health," said lead author Dr Johan Woelber. The trial incorporated 30 patients already suffering from gingivitis in an experimental and controlled group. The patients were put on the said diet for four weeks. The new diet included low processed carbohydrates and animal proteins, rich omega-3 fatty acids, vitamin C, vitamin D, antioxidants, plant nitrates, and fibres.

https://www.thehansindia.com/life-style/health/plant-based-diet-effective-in-reducing-gingivitis-517940

Going vegan may lowerr IQ

According to a new study, ditching dairy could see a drop fo 13 IQ points because of a lack of iodine in the body.

Experts fear that with a growing number of youngsters choosing to turn vegan, there could be serious health consequences for future generations.

Studies have shown a startling difference in the IQ of communities who have adequate amounts of iodine in their diet compared to those who don't.
 
And if they don't have enough during pregnancy, it could put babies at serious risk.

A dietician said that a lot of people are opting for a more plant-based diets.

Many of them think they're lactose intolerant or that they chose to remove dairy because of environmental or medical reasons.

"Unfortunately the dairy alternative products out there aren't fortified with calcium. One of the best sources of iodine in our diet are dairy products. Other things like fish, eggs and even poultry does provide smaller amounts,” she says, adding that without iodine in the diet it can cause real tiredness in teenagers because it's needed for the correct functioning of the thyroid.
 
Moreover, she added that babies born to mothers who have really low intakes of iodine during pregnancy can suffer from mental retardation.
 
According to researchers who looked at the iodine content of 47 health milks - including soya, coconut, almond rice and oat milk - the levels of iodine were two per cent lower of those in cow's milk, it was reported.

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