Can irritate the stomach lining and digestive tract, possibly resulting in bloating, gas, diarrhoea and contributing to intestinal permeability leading to inflammation, allergies and more. If you're wondering whether to use artificial sweeteners instead, as mentioned above, they too disrupt your gut microbiome, and importantly raise your blood sugar and stall weight loss. You can read more about that here. It looks like appreciating the natural sweetness of whole foods and having a little raw honey or dates sometimes so as not to raise your blood sugar too much may be the answer.
I will have a little stevia once or twice a week, but not on a daily basis. Stevia reduces your beneficial gut flora. Firstly because of the confusion around probiotics and prebiotics. You see both work to benefit gut bacteria and health, but in different ways. And prebiotics have everything to do with sweeteners. Secondly because new research has shown that artificial sweeteners have a detrimental effect on gut bacteria.
So for a fuller discussion on the effects of sweeteners on health, an understanding of both probiotics and prebiotics is necessary. Unlike prebiotics, probiotics actually contain beneficial bacteria which pass through the stomach and into the intestines. There are literally billions of bacteria in the gut and they are required to digest food as it passes through the body. However, there are beneficial and harmful bacteria present.
The addition of probiotics alters the balance by adding beneficial bacteria. The benefits have been shown to be:. Better immune system.
Although it is often necessary to take antibiotics to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance. Antibiotics are also damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria. As a result, the CDC recommend that people discuss antibiotics and alternative options with their doctor before use.
Regularly exercising contributes to good heart health and weight loss or weight maintenance. Research has also suggested that it may also improve gut health, which may, in turn, help control obesity.
Working out may increase species diversity. A study found that athletes had a larger variety of gut flora than nonathletes. However, the athletes also ate a different diet to the control group, which could account for the differences in their microbiomes. The Physical Activity Guidelines for Americans recommend that adults engage in at least minutes of moderate intensity exercise each week, along with muscle strengthening activities on 2 or more days each week.
A animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions.
Establish healthful sleep habits by going to bed and getting up at the same time each day. Adults should get at least 7 hours of sleep per night. Just as antibiotics can disrupt the gut microbiota, so too can disinfectant cleaning products, according to the results of one study. The research analyzed the gut flora of over infants ages 3—4 months.
The researchers found that those who lived in homes where people used disinfectant cleaning products at least weekly were twice as likely to have higher levels of Lachnospiraceae gut microbes, a type associated with type 2 diabetes and obesity. At age 3, these infants had a higher body mass index BMI than children without exposure to such high levels of disinfectants.
Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the risk of cancer. A review of research published over a year period found that smoking alters the intestinal flora by increasing potentially harmful microorganisms and decreasing the levels of beneficial ones. These effects may increase the risk of intestinal and systemic conditions, such as inflammatory bowel disease IBD.
Studies have demonstrated a significant difference between the gut microbiomes of vegetarians and those of people who eat meat. For example, in one small study , people with obesity followed a strict vegetarian diet that eliminated all animal products, including meat, dairy, and eggs, for 1 month. Arla Arla.
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