Beauty aficionados are knowledgeable about the best creams and serums to help reduce the visible impacts of aging, but not many people realize that the food they’re eating could be having an impact, too. Diet guru Dr. Michael Mosley, famous for creating the 5:2 meal plan, has spoken to leading scientists in a new documentary about how to slow, or even reverse, the aging process.
Experts have revealed that genetics play a relatively small role in how we age. They have been told that eating for gut health, the microbiome, is integral to aging and survival well beyond the average lifespan, reports CoventryLive.
Dr Mosley wrote in the Daily Mail: ‘We know what and how much you eat plays a key role in whether or not you stay healthy, but what appears to be equally important is the impact this food has on your gut microbiome, the mix of bacteria, viruses and fungi, which live in your gut.”
TO KNOW MORE: Dr. Michael Mosley shares five tips to stop feeling hungry all the time
In a study, published earlier this month in the journal Nature Aging, scientists from the Guangxi Academy of Sciences in China compared the microbiomes of 1,575 people, ranging in age from 20 to over 100.
Explaining the findings, Dr. Mosley says: ‘They found that healthy centenarians (those least affected by age-related diseases) had a very diverse mix of insects in their guts, with particularly high levels of a bacterial species called Bacteroidetes. This insect has previously linked to thinness , and is present in much smaller amounts in the intestines of overweight people.”
And for those now wondering which foods are best for gut health, the experts at superfood supplement shop Human Tonik have revealed the top five items:
Ginger is a superfood that has many amazing health benefits. It can help with congestion, reduce heartburn, and even aid in weight loss. However, ginger can also be used to relieve stomach pain and other digestive issues and support a healthy gut.
Gingerol, a natural compound found in fresh ginger, is rich in anti-inflammatory and antioxidant properties that can help restore intestinal balance. Ginger also helps promote digestion, which means that food doesn’t stay in the intestines for a long time.
There are many ways to add ginger to your diet. Add chopped ginger to tea or hot water in the morning.
You can also blend it into a smoothie. If you prefer to take supplements, ginger capsules can be taken daily to improve gut health.
Bananas are another food that can help improve gut health. Bananas contain a fiber called inulin, a substance that stimulates the growth of good bacteria in the intestines.
Inulin is a prebiotic that can help build a microbiome and provide fuel for the good bacteria to live in your gut. Eating inulin-rich foods can help your bacteria carry out activities that keep your gut healthy.
Bananas are also a rich source of fructooligosaccharides, which act as probiotics and promote the growth of good bacteria in the digestive tract, which ultimately aids in digestion.
The carbohydrates in bananas are also easily broken down. The fruit is mild enough to be eaten if one suffers from stomach discomfort and restores lost electrolytes in the body. Eating a banana or two a day can seriously improve your gut health.
Yogurt is probably the first food you think of when it comes to gut health. Rich in probiotics, which are live microorganisms that keep your gut microbiome healthy, yogurt can help with intestinal issues like bloating.
Having a proper balance of bacteria in your gut improves digestion and can block dangerous organisms that can cause infections and boost your immune system. Foods like yogurt can also help your body absorb vital nutrients from food.
Not all yogurts contain probiotics, however, so be sure to read the label and look for ones that contain live bacteria. High-protein yogurt with minimal sugar is best.
Lentils are a versatile food rich in nutrients such as iron, B vitamins, magnesium, potassium and zinc, as well as resistant starches, which are excellent for intestinal health.
Resistant starches are carbohydrates that don’t break down into sugar and aren’t absorbed from the small intestine. They pass unchanged through most of the digestive system, usually fermenting in the colon. They then reduce the pH level in the colon to help create an environment for beneficial bacteria to thrive.
There are many ways to add lentils to your diet. You can add them to your soup, pasta and salads. You can also cook them with baked chicken or fish or simply serve them as a side dish.
Almonds are high in fiber, which can increase the production of butyrate, a short-chain fatty acid that promotes gut health. Eating a handful of almonds a day can positively affect our overall gut health.
Butyrate is produced by intestinal bacteria and supports digestive health. It promotes the growth of villi, microscopic extrusions that line the intestines, and enhances the production of mucin, a gel-like substance that lines the inside of the intestines and keeps them healthy.
However, it should also be noted that almonds are high in fat, so while a handful of almonds a day is recommended for gut health, just be sure to eat them in moderation. Adding almonds to breakfast smoothies or yogurt is a great way to incorporate them into your diet.
#Diet #guru #Michael #Mosley #shares #antiaging #foods #including #almonds