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- According to a recent study published in the journal Nature medicine, your gut microbiome can grow or flourish largely depending on the foods you include in your diet.
- Choices like vegetables, nuts, eggs, and seafood feed the good bacteria in your gut, while sugary drinks and highly refined grains feed the bad bacteria in your gut.
- A healthy gut is essential for stronger immunity, improved cardiovascular and cognitive function, deeper sleep, and lower risk of depression.
An unhappy tummy often drives an unhappy set of miles and can be particularly problematic on longer training runs and during runs. But, recent research suggests that there is a way to keep your instincts in tune.
The huge colony of bacteria and microbes in your digestive system, known as the gut microbiome, can grow or spread largely depending on the foods you choose, according to the study published in the journal. Nature medicine.
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Researchers examined the microbiomes of just over 1,000 people who had provided long-term diet information to a large data collection effort called PREDICT 1, which assessed genetic and metabolic responses to food.
They found that diets high in certain plant-based foods are associated with the presence of beneficial gut microbes which, in turn, are linked to a lower risk of diseases like obesity, cardiovascular disease, and diabetes. type 2.
A notable aspect of the research was the identification of microbes that correlated positively or negatively with these conditions. In other words, you have both good and bad players in your gut, according to study co-author Sarah Berry, Ph.D., a senior lecturer in the Department of Nutritional Sciences at King’s College. London.
“Good microbes lead to better measures of good health, including lower body fat, lower inflammation, lower blood pressure, lower blood lipids and more,” Berry said. The runner’s world. “There is great potential to change our microbiome through diet to have a positive impact on our health.”
The study found that food selections like vegetables, nuts, eggs, and seafood feed the good bacteria. Bad bacteria prefer sugary drinks, large amounts of juice, white bread, and highly refined grains.
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While your gut plays a critical role in reducing risk for the main conditions noted in the study, it’s also essential for daily physiological function, according to dietitian Mary Purdy, MS, RDN, author of The Microbiome Reset Diet. This includes stronger immunity, improved cardiovascular and cognitive function, deeper sleep, and a lower risk of depression.
For example, Purdy said World of runners, about 90% of your body’s serotonin – the neurotransmitter linked to feelings of well-being – is produced in your gut. When your bacterial balance is off, you will likely feel the effects on an emotional level.
“What goes through our guts based on what we eat influences almost everything in the body,” Purdy said. “Think of your microbiome as an ecosystem that you can support or decrease, depending on what you eat.”
While there are many supplements available that support gut health, such as probiotics, Purdy suggested starting with whole foods as they also contain vitamins and minerals as well as fiber, all of which can not only help. with physical function, but also with sport. performance.
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