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Boosting gut efficiency

Boosting gut efficiency

Deng, Boostkng. Appetite and ability to digest food are modified by gut Thermogenic health benefits. Ggut are seven Wrestling performance nutrition Thermogenic health benefits most common signs:. Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Smoking affects gut health as well as the health of the heart and lungs. Looking to boost your achieve optimal gut health?

Boosting gut efficiency -

In humans, a variety of stressors can negatively affect gut health, including:. Some stress management techniques include meditation, deep breathing exercises, and progressive muscle relaxation.

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.

At the end of the study, the participants had lower levels of gut inflammation due to the altered types of gut microbes. They had also lost weight. By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better.

Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants. Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly. However, a person should talk to their doctor before making any drastic changes to their diet.

This is because for some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful. The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut.

Learn about the…. Probiotics foods contain live, healthful bacteria that may help promote better gut health. In this article, we list the best probiotic foods and ways…. The microbiome diet aims to promote good bacteria in the gut.

Learn if it works, foods to eat, foods to avoid, and the pros and cons. The tens of trillions of microbes that live in the gut have some important implications for health, but do you know what they are?

We investigate. Probiotics may benefit overall health as well as gut function. Here are some vetted products to try. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — By Jayne Leonard on May 28, Probiotics and fermented foods Prebiotic fiber Eat less sugar Reduce stress Avoid taking antibiotics Exercise Sleep Avoid disinfectants Quit smoking Vegetarian diet Summary.

How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

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Read more about our vetting process. Was this helpful? Microbiome resources For more research-backed information about the microbiome and how it affects your health, please visit our dedicated hub.

Take probiotics and eat fermented foods. Share on Pinterest Kimchi may help improve gut health. Here, they provide a source of food for your gut's healthy bacteria, allowing these bacteria to thrive and grow in numbers.

Think of them like garden fertilizers that help plants grow. In this case, your gut is the garden! Getting plenty of prebiotics through diet alone is challenging. Taking a prebiotic supplement like Performance Lab Prebiotic can help nourish the healthy bacteria in your gut, improve digestive health, relieve discomfort and boost your immune system.

Fermented foods have undergone a fermentation process where yeast and bacteria break down their sugars, giving them a unique taste. They have boomed in popularity among health enthusiasts because of their significant benefits on gut health.

Their health benefits are largely because of the huge amounts of live bacteria they contain. These help increase the diversity of your gut microbiome and the number of good bacteria. One of the most important is known as lactobacilli. One study shows that people who eat large amounts of yogurt have higher levels of lactobacilli in their intestines and less enterobacteriaceae, a type of bad bacteria that contributes to gut inflammation and disease 3.

Fermented foods also increase conjugated linoleic acid production, a type of omega-6 fatty acid that helps support a healthy immune system and reduces the risk of disease. Nuts and seeds are not only packed full of essential nutrients to support overall good health, but they also provide a great source of fiber and polyphenols to feed your gut, as well as healthy fats.

These help prevent blood sugar spikes and can improve cardiovascular health. For those who don't know, legumes are the fruit and seed of a plant and include things like peas, beans, and lentils. They provide a rich source of different prebiotic fiber types broken down in the large intestine by your gut bacteria 4.

We aren't saying you need to become a vegetarian to have a healthy gut. But adding more fruit and veg to your diet is important because they provide a great source of prebiotic fiber to feed you healthy gut bacteria.

Foods like apples, artichokes, blueberries, almonds, and pistachios have been shown to increase levels of beneficial bacteria, Bifidobacteria, which can help reduce intestinal inflammation and improve overall digestive health.

They also contain polyphenols plant micronutrients that can help suppress the colonization of harmful microbes in the gut 5. A healthy gut comprises a good balance of friendly and harmful bacteria and is an essential foundation for overall good health.

It regulates the immune system, nutrient absorption, mood, and energy. Lifestyle factors such as eating a poor diet, alcohol, stress, and smoking can all affect the composition of your microbiome and cause imbalances. Without enough healthy bacteria in your gut, your immune system is compromised, and you are more susceptible to illness and disease.

Feeding your good bacteria is key to improving your gut health. This involves adapting your diet to include foods rich in prebiotic fiber and probiotics.

You can also help it along by taking Performance Lab Prebiotic! createElement 'div' ; el. parse el. querySelector '[data-options]'.

Home Blogs Prebiotic Gut Health Hacks: 6 Ways to Boost Your Overall Health. Receive unique insights, advice and exclusive offers. Email address Subscribe. Probiotics Probiotics are live "friendly" bacteria that help support a healthy gut by restoring the balance of good bacteria.

They are known to help manage: Irritable bowel syndrome High cholesterol Nutrient absorption Diarrhea Constipation Weight gain Lactose intolerance. Prebiotics Prebiotics are not to be confused with probiotics.

Foods that contain prebiotics include: Onions Garlic Asparagus Bananas Wholegrains Beans Getting plenty of prebiotics through diet alone is challenging.

Fermented foods Fermented foods have undergone a fermentation process where yeast and bacteria break down their sugars, giving them a unique taste. Fermented foods include: Yogurt Kimchi Sauerkraut Kefir Kombucha Their health benefits are largely because of the huge amounts of live bacteria they contain.

Nuts and seeds Nuts and seeds are not only packed full of essential nutrients to support overall good health, but they also provide a great source of fiber and polyphenols to feed your gut, as well as healthy fats. Legumes For those who don't know, legumes are the fruit and seed of a plant and include things like peas, beans, and lentils.

Fruit and vegetables We aren't saying you need to become a vegetarian to have a healthy gut. References Tilg, Herbert, et al. Hemarajata, Peera, and James Versalovic.

We include products we think Boosting gut efficiency useful efficiencg our readers. If you Thermogenic health benefits through links on this page, gug may earn a small commission. Medical News Today only shows you brands and products that we stand behind. There are numerous ways a person can improve gut health naturally. For example, by taking probiotics, eating fermented foods, and consuming prebiotic fiber. Efficiehcy and lifestyle changes, such as eating whole foods Boostijg avoiding late-night meals, Boosting gut efficiency have Marine Collagen Supplements positive impact on your gut health. Everyone experiences occasional digestive symptoms such as Boosting gut efficiency efviciency, gas, heartburn, nausea, constipation or diarrhea. Whole foods are minimally processed, rich in nutrients, and linked to a wide range of health benefits. On the other hand, the highly-processed foods found in a typical Western diet are often high in refined carbs, saturated fat, and food additives. Processed foods have been linked to an increased risk of developing digestive disorders 1.

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Low fluid intake is a common cause of constipation 17 Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

In addition to wateryou can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water. Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges Insufficient fluid intake is a common cause of constipation.

Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content. It has been associated with stomach ulcers, diarrhea, constipation and IBS 212223 Stress hormones directly affect your digestion.

During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion 22 Stress managementmeditation and relaxation training have all been shown to improve symptoms in people with IBS Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms 2627 Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines. Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

Regular exercise is one of the best ways to improve your digestion. Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body 35 Exercise may improve your digestion and reduce symptoms of constipation.

It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions. Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas Not paying attention to your hunger and fullness cues can negatively impact digestion.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health. Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD Furthermore, studies have shown that quitting smoking improves acid reflux symptoms Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers 41 Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction. Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn.

Lying down after eating is strongly associated with an increase in reflux symptoms If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine. Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues.

To improve digestion, consider changing these lifestyle factors. These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms. For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain Glutamine is an amino acid that supports gut health.

Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed You can increase your glutamine levels by eating foods such as beef, eggs and tofu Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders

: Boosting gut efficiency

The 11 Best Ways to Improve Your Digestion Naturally

Is this why modern, low fibre, ultra-processed, high-sugar diets seem so problematic for human gut health? When he talks about junk food, Spector means most prepared and packaged foods — including things such as vegetarian lasagne.

The data is probably best for artificial sweeteners that are derived from things like paraffin and the petrol industry, so our bodies and our microbes are not used to breaking them down. There are few studies on emulsifiers, and nearly all in animals, but they show that you get reduced diversity and more inflammatory microbes.

Or it could be the lack of fibre and the fact that everything is refined. The great opportunity — but also the great difficulty — of gut microbiome science is that poor gut health is associated with such a vast range of conditions, from obesity and degenerative brain diseases to depression, inflammatory bowel disease and chronic inflammation.

The microbiome is like a convergent science — you have to be an ecologist, a geneticist, a bioinformatician, a clinician and an epidemiologist, to try to make sense of it.

Spector does, however, have skin in this game. It has already launched in the US and later this year people in the UK will be able to buy into the ZOE testing process. The bluepoopchallenge , started by ZOE, is free, though — the recipe for blue muffins, which hundreds of thousands of people have already used to track their digestion, is on the ZOE site.

By feeding participants the same meals on different days, he was able to show that responses to the same meals also vary hugely between individuals, influenced by both the microbiome and genetics. I absolutely believe in the future they will.

Previous microbiome tests have been sub-optimal [but the] ZOE approach is completely different: using state of the art sequencing allows us to detect species and strains and find strong associations between these microbes and both foods and health.

This is done via algorithm, as Wolf explains, combining his machine learning with the microbiome science. Professor John Cryan is chair of the department of anatomy and neuroscience at University College Cork and principal investigator at the APC Microbiome Institute.

The science needs to catch up. We need to get precision into probiotics and then I can be excited about them. Professor Ingvar Bjarnason is a gastroenterologist who has conducted double-blind, placebo-controlled studies on specific probiotic blends. But he is curious about a blend he has already studied for its impact on IBS, called Symprove, and its potential as a treatment in hospitals for acute Covid.

Very ill people with Covid have a cytokine storm where they have multi-organ failure, due to an enormous amount of really strong inflammatory markers.

The suspicion is this inflammation may come from the gut, and when the gut has been examined in acute Covid patients, it is abnormal. A very small Italian study using a similar commercial probiotic, Sivomixx, piqued his interest after it suggested acute Covid patients treated with it might be less likely to end up in ICU or to die, and eight times less likely to suffer respiratory failure.

Bjarnason is hoping to start a larger study in the next few months. Several other gut bacteria are also being studied as biotherapeutics.

This bacteria seems purpose built to digest oligosaccharides in breast milk, sugars which babies born in developed areas simply poo out. If we put it into a mouse and feed it breast milk, it digests all the sugars.

There are clinical trials ongoing, putting this bug back into children, especially in preterm infants in neonatal intensive care units, to see what impact it has.

The final frontier for gut microbiome exploration is its relationship with our brains, something the new fields of nutritional psychiatry and psychobiotics are digging into. We already know the gut has its own nervous system, the enteric nervous system , and contains m neurons.

Kimberley Wilson is a chartered psychologist and author of How to Build a Better Brain. She uses nutrition as part of her treatment plans. Unfortunately, ionizing radiation also induces some side effects, including genomic instability, bystander effects on nearby cells, and systemic radio-associated immune and inflammatory reactivity Azzam and Little, Although there has been considerable progress in the development of ionizing radiation therapy, the main limitations are the safety and effectiveness of RTX and heterogeneity in the therapeutic sensitivity of diverse cancer types and kinds of side effects with RTX Deng et al.

Healthy tissues are also damaged by RTX, which is more obvious in actively proliferating tissues Barker et al. RTX alters the microbiota composition, breaks the intestinal barrier, and causes apoptosis in intestinal crypts Barker et al. The pathogenesis of oral mucositis, enteritis, colitis, diarrhea, and bone marrow failure in patients and mice receiving RTX is associated with alterations in the epithelial surface microbiota composition Touchefeu et al.

The serious oral mucositis and enteropathy induced by RTX may limit therapy completion. Some studies have shown that irradiation-mediated intestinal toxicity is regulated by TLR3 in dsRNA. TLR3 mice receiving ionizing radiation survived longer and suffered less severe intestinal toxicity compared with wild type mice, suggesting that suppression of TLR3 signaling may decrease the gastrointestinal damage induced by radiation Adams, ; Takemura et al.

In contrast, TLR2-activating microorganisms in mice, such as the probiotic Lactobacillus rhamnosus GG Ciorba et al. In some clinical studies, probiotics have been shown to help prevent radiation-related enteropathy. Preparations containing B. bifidum , L.

acidophilus , Lactobacillus casei , and the VSL 3 formulation containing Streptococcus , Lactobacillus , and Bifidobacterium spp.

have been proven to reduce radiation-induced gut toxicity, such as diarrhea Delia et al. Head and neck cancer patients who were administered radiation and chemotherapy treatment and received Lactobacillus brevis oral-treatments with CD2 lozenges had a lower incidence of mucositis and greater treatment completion.

All of these findings raise the possibility that probiotics could become an adjuvant therapy for cancer treatment. Studies have shown that intestinal microbiota have a significant effect on total body irradiation Crawford and Gordon, Irradiation drives fewer endothelial cells of the intestinal mucosa into apoptosis and induces less lymphocyte infiltration in germ-free mice than in conventional mice Crawford and Gordon, This finding indicates that gut commensals can play a negative role in resistance to the enteric toxicity of TBI in germ-free mice.

However, the production of angiopoietin-like 4 ANGPTL4 , a protein inhibitor of lipoprotein lipase, is one of the major mechanisms resulting in the resistance of germ-free mice to TBI.

The expression of ANGPTL4 is restrained by the gut microbiota in conventional mice Crawford and Gordon, The transcription of Angptl4 is administered by the PPAR family in response to small chain fatty acid-producing bacteria Grootaert et al.

Further exploration revealed that probiotic bacteria that induce Angptl4 expression include Streptococcus , Lactobacillus , and Bifidobacterium spp. and these render both germ-free mice and conventional mice resistant to radiotherapy toxicity.

We can conclude that gut microbiota regulates the response and repair of irradiation-induced damage. Future research will be invaluable to inform the alleviation of radiotherapy-collateral toxicity, the increase of therapeutic effectiveness to better understand the regulation mechanisms, and the therapeutic manipulation of commensal microbiota.

Several clinical trials are ongoing. gov, The goal of this research was to study whether normal gut bacteria help the body fight cancer. Febrile neutropenia FN is a major treatment-related complication and a life-threatening condition for cancer patients receiving intensive chemotherapy.

One of the main sources of infection during neutropenia is the endogenous flora. According to existing human and animal studies, probiotics probably not only decrease the degree of enrichment of the pathogenic bacteria colonizing the gut but may also reduce the duration of neutropenia.

Although a significant number of studies have shown that probiotic treatment is effective, evidence of the safety of probiotics is still insufficient, especially in immunocompromised patients.

This new study will explore the safety and practicability of probiotics in cancer treatment ClinicalTrials. In general, abundant gut microbiota play a regulatory role in tumor therapy, including enhancing the sensitivity of patients to immunotherapy, reducing side effects of chemotherapeutic agents, and lightening radiation injuries.

However, the effects of other mucosal barrier microbes on the body are still not clear. Many existing studies have revealed mechanisms of the gut microbiota that affect carcinogenesis, inflammation, immunity, and therapy response at the local level.

However, it is still not known how microbiota colonizing distant epithelial barriers regulate not only carcinogenesis and immunity but also the physiological functions of many organs. Most studies investigating how microbiota modulate cancer therapy have been carried out in mice, and how to translate these academic findings to the clinic is still a challenge.

The entire body is affected by the gut microbiota. Although mice transplanted with human microbiota have pathological and immune responses similar to humans, they are not identical to those in humans Smith et al. For example, Bifidobacterium activates immune cells through two different functional innate immune receptors, TLR2 and TLR9, in the mouse, but the cellular expression of TLR9 is very different between mice and humans.

TLR9 is expressed on plasmacytoid dendritic cells and B cells in humans, whereas it is expressed in all myeloid and dendritic cells in mice Kadowaki et al. Thus, while activation of TLR9 by Bifidobacterium spp.

in mice has immunostimulating activity, we cannot assume the same is true in humans. Once the most beneficial microbiota compositions in various clinical conditions have been identified, it may be possible to use microbiota composition as a biomarker, a diagnostic tool, or a therapeutic target.

Targeted interventions in the microbiome using probiotics may be used for cancer prevention in particularly high-risk populations. The ultimate goal is to develop a microbe therapy that both promotes anticancer therapy and reduces systemic toxicity. Thus, therapeutic intervention targeting the microbiota will be one of the next frontiers for precise and personalized therapies for cancer treatment.

FJ and CY contributed to the conception of the study and drafted the work for the manuscript framework, and agreed to publish the manuscript and be accountable for all aspects of the work in ensuring that questions related to the accuracy or integrity of any part of the work are appropriately investigated and resolved.

GD contributed significantly to manuscript preparation. WM performed the data analyses and wrote the manuscript.

QM and WX helped to perform the analysis with constructive discussions. All authors listed have made a substantial, direct and intellectual contribution to the work, and approved it for publication. This research was supported by the National Natural Science Foundation of China Nos.

SBK , and the Innovation Capability Development Project of Jiangsu Province No. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

CY would like to express his sincere thanks to all those who have helped him in the course of writing this manuscript. First, CY would like to take this opportunity to show his sincere gratitude to his supervisor, FJ, who has given him so much useful advice on writing.

Second, CY would like to thank his classmates, who have offered him references and information. Without their help, it would be much harder for him to finish his study and this manuscript. Adams, S. Toll-like receptor agonists in cancer therapy.

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Immunogenic cell death in cancer therapy. Lee, H. Modulation of the gut microbiota by metformin improves metabolic profiles in aged obese mice.

Gut Microbe. Lin, X. Irinotecan CPT chemotherapy alters intestinal microbiota in tumour bearing rats. PLoS One 7:e Longley, D. Cancer 3, — Matson, V. The commensal microbiome is associated with anti-PD-1 efficacy in metastatic melanoma patients.

Napeñas, J. Molecular methodology to assess the impact of cancer chemotherapy on the oral bacterial flora: a pilot study.

Oral Surg. Oral Med. Oral Pathol. Oral Radiol. Nigro, G. The cytosolic bacterial peptidoglycan sensor Nod2 affords stem cell protection and links microbes to gut epithelial regeneration. Ó Broin, P. I, Goldman, D. Intestinal microbiota-derived metabolomic blood plasma markers for prior radiation injury.

Pitt, J. Resistance mechanisms to immune-checkpoint blockade in cancer: tumor-intrinsic and -extrinsic factors. Immunity 44, — Fine-tuning cancer immunotherapy: optimizing the gut microbiome. Enhancing the clinical coverage and anticancer efficacy of immune checkpoint blockade through manipulation of the gut microbiota.

Oncoimmunology 6:e Rigby, R. Intestinal bacteria are necessary for doxorubicin-induced intestinal damage but not for doxorubicin-induced apoptosis.

Gut Microbes 7, — Roberts, A. Molecular insights into microbial β-glucuronidase inhibition to abrogate CPT toxicity. Routy, B. Gut microbiome influences efficacy of PDbased immunotherapy against epithelial tumors.

Science , 91— Schieber, A. Disease tolerance mediated by microbiome E. coli involves inflammasome and IGF-1 signaling. Sharma, P. The future of immune checkpoint therapy. Science , 56— Siegel, R.

Cancer statistics, Sivan, A. Commensal Bifidobacterium promotes antitumor immunity and facilitates anti-PD-L1 efficacy. Smith, K. Use of axenic animals in studying the adaptation of mammals to their commensal intestinal microbiota. Stewart, C. Interferon-dependent IL production by Tregs limits tumor Th17 inflammation.

Stringer, A. Gastrointestinal microflora and mucins may play a critical role in the development of 5-Fluorouracil-induced gastrointestinal mucositis. Irinotecan-induced mucositis manifesting as diarrhoea corresponds with an amended intestinal flora and mucin profile.

Takemura, N. Blockade of TLR3 protects mice from lethal radiation-induced gastrointestinal syndrome. Toledo, M. A multifactorial anti-cachectic approach for cancer cachexia in a rat model undergoing chemotherapy. Cachexia Sarcopenia Muscle 7, 48— Touchefeu, Y.

Systematic review: the role of the gut microbiota in chemotherapy- or radiation-induced gastrointestinal mucositis - current evidence and potential clinical applications. Varian, B. Beneficial bacteria inhibit cachexia. Oncotarget 7, — Vétizou, M. Anticancer immunotherapy by CTLA-4 blockade relies on the gut microbiota.

Boost Your Gut Health, Boost Your Performance | Nutrition | MyFitnessPal Direct to your inbox. The best way to boost your biome is to eat a diet loaded in naturally probiotic-rich foods such as sauerkraut , kefir, tempeh, aged cheeses, miso and kimchi. Share on Pinterest By eating a vegetarian diet, a person may improve their gut health. In fact it has been shown that obese individuals have a different gut biome than lean individuals and fecal transplants from lean animals can make obese animals lose weight. The study also looked at tolerance for baked beans and pinto beans and found that tolerance for all of these increased over time.
Boost Your Gut Health, Boost Your Performance

The Lyda Hill Cancer Prevention Center provides cancer risk assessment, screening and diagnostic services. Your gift will help support our mission to end cancer and make a difference in the lives of our patients. Our personalized portal helps you refer your patients and communicate with their MD Anderson care team.

As part of our mission to eliminate cancer, MD Anderson researchers conduct hundreds of clinical trials to test new treatments for both common and rare cancers.

Choose from 12 allied health programs at School of Health Professions. Learn about our graduate medical education residency and fellowship opportunities. Your gut health impacts your immune system, your mental health and your overall well-being.

When you have a healthy gut, your gastrointestinal tract has a good balance of gut bacteria and is able to properly digest and absorb nutrients. But when there is an imbalance in your gut bacteria, it may trigger unwanted gastrointestinal symptoms, like diarrhea, as well as mental health issues.

Here are the basics of gut health — and what you can do to improve yours. Eating a large amount of sugar is linked to an overgrowth of bad bacteria in your gut.

Processed foods , as well as alcohol , can also negatively impact gut health. Prebiotic and probiotic foods like whole grains , onions, garlic, fermented foods, miso and yogurt feed the good bacteria in your gut. A diet rich with fiber and prebiotics ensures that the bacteria grows.

An imbalance in gut bacteria can result in psychological symptoms, like brain fog and irritability. Anything from antibiotics to antidepressants can impact gut health. Some medication can even wipe out some bacteria, leading to an imbalance. Eating a plant-based diet that includes fermented foods and fiber from colorful fruits and vegetables, having healthy sleep habits and managing stress levels are other ways to support a healthy gut.

If you want to adopt a healthier lifestyle, start easy with small diet changes and build from there. Taking a small step toward eating healthier can be as simple as eating seasonally.

Fruits and vegetables that are in season are tastier and have more nutrients. Constipation, weight gain, diarrhea, bloating and gas are signs that something is off. Some people have bad breath or skin irritation. You may notice these symptoms affecting your quality of life.

The breakdown of nutrients continues in the stomach, and most of your nutrients are absorbed in the small intestine. When should you see a doctor about gut issues? If your bowel habits have been abnormal for a few weeks to a month, talk to your doctor. Patients undergoing cancer treatment should always tell their care team when they notice bowel changes or are experiencing rapid weight loss or gain.

Healthy bacteria already exist in your gut. But you have control over creating the environment for it to grow. Request an appointment at MD Anderson online or by calling My Chart. Donate Today. Request an Appointment Request an Appointment New Patients Current Patients Referring Physicians.

Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more. Many microbes are beneficial for human health, and some are even essential.

Others can be harmful, especially when they multiply. In this article, we list 10 scientifically supported ways to improve the gut microbiome and enhance overall health. To boost the beneficial bacteria, or probiotics, in the gut, some people choose to take probiotic supplements.

These are available in health food stores, drug stores, and online. Some research has suggested that taking probiotics can support a healthy gut microbiome, and that it may prevent gut inflammation and other intestinal problems.

Probiotics feed on nondigestible carbohydrates called prebiotics. This process encourages beneficial bacteria to multiply in the gut.

Research from suggested that prebiotics may help probiotics become more tolerant to certain environmental conditions, including pH and temperature changes.

People who want to enhance their gut health may wish to include more of the following prebiotic-rich foods in their diet:.

Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes. The authors of a study in animals suggested that the standard Western diet, which is high in sugar and fat, negatively affects the gut microbiome.

In turn, this can influence the brain and behavior. Another animal study reported that the artificial sweetener aspartame increases the number of some bacterial strains that are linked with metabolic disease.

Metabolic disease refers to a group of conditions that increase the risk of diabetes and heart disease. Research has also indicated that human use of artificial sweeteners can negatively impact blood glucose levels due to their effects on gut flora.

This means that artificial sweeteners may increase blood sugar despite not actually being a sugar. Managing stress is important for many aspects of health, including gut health.

Animal studies have suggested that psychological stressors can disrupt the microorganisms in the intestines, even if the stress is only short-lived. In humans, a variety of stressors can negatively affect gut health, including:.

Some stress management techniques include meditation, deep breathing exercises, and progressive muscle relaxation. 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.

At the end of the study, the participants had lower levels of gut inflammation due to the altered types of gut microbes. They had also lost weight. By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better.

Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants. Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly.

However, a person should talk to their doctor before making any drastic changes to their diet. This is because for some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful.

The gut microbiome affects many aspects of human health, and the foods people eat can have a huge impact on the bacteria in their gut. Learn about the…. Probiotics foods contain live, healthful bacteria that may help promote better gut health. In this article, we list the best probiotic foods and ways….

The microbiome diet aims to promote good bacteria in the gut. Learn if it works, foods to eat, foods to avoid, and the pros and cons. The tens of trillions of microbes that live in the gut have some important implications for health, but do you know what they are?

9 Superfoods That Help Digestion Keywords : gut microbiome, cancer therapy, immunotherapy, chemotherapy, radiotherapy Citation: Ma W, Mao Q, Xia W, Dong G, Yu C and Jiang F Gut Microbiota Shapes the Efficiency of Cancer Therapy. Table 1. She understands the importance of balancing a quality whole food based diet with science-backed performance nutrition and strives to share this message with others. Eat foods rich in polyphenols These include dark chocolate and red wine. Fiber is indigestible material found in foods.
Signs of an Unhealthy Gut and What to Do About It

I absolutely believe in the future they will. Previous microbiome tests have been sub-optimal [but the] ZOE approach is completely different: using state of the art sequencing allows us to detect species and strains and find strong associations between these microbes and both foods and health.

This is done via algorithm, as Wolf explains, combining his machine learning with the microbiome science. Professor John Cryan is chair of the department of anatomy and neuroscience at University College Cork and principal investigator at the APC Microbiome Institute.

The science needs to catch up. We need to get precision into probiotics and then I can be excited about them. Professor Ingvar Bjarnason is a gastroenterologist who has conducted double-blind, placebo-controlled studies on specific probiotic blends.

But he is curious about a blend he has already studied for its impact on IBS, called Symprove, and its potential as a treatment in hospitals for acute Covid.

Very ill people with Covid have a cytokine storm where they have multi-organ failure, due to an enormous amount of really strong inflammatory markers. The suspicion is this inflammation may come from the gut, and when the gut has been examined in acute Covid patients, it is abnormal.

A very small Italian study using a similar commercial probiotic, Sivomixx, piqued his interest after it suggested acute Covid patients treated with it might be less likely to end up in ICU or to die, and eight times less likely to suffer respiratory failure.

Bjarnason is hoping to start a larger study in the next few months. Several other gut bacteria are also being studied as biotherapeutics.

This bacteria seems purpose built to digest oligosaccharides in breast milk, sugars which babies born in developed areas simply poo out. If we put it into a mouse and feed it breast milk, it digests all the sugars. There are clinical trials ongoing, putting this bug back into children, especially in preterm infants in neonatal intensive care units, to see what impact it has.

The final frontier for gut microbiome exploration is its relationship with our brains, something the new fields of nutritional psychiatry and psychobiotics are digging into. We already know the gut has its own nervous system, the enteric nervous system , and contains m neurons.

Kimberley Wilson is a chartered psychologist and author of How to Build a Better Brain. She uses nutrition as part of her treatment plans. The best combination for a healthy gut is regular exercise with a diverse and nutritious diet.

The two work together as a synergistic team. Read more… Does exercise change your microbiome? Irregular sleep has adverse outcomes for your gut flora, which can increase the risk of inflammatory conditions.

Establish good sleep hygiene habits… get up at the same time of the day, keep your room cool and dark, and turn off those devices a few hours before bedtime.

Read more… Prebiotics for better sleep. There are plenty of activities you can do that are science-backed and easy to implement to improve your gut health. Read through the blog to find practical information backed by research in simple and easy to read articles.

No thanks, I just want 1. Achieving Extraordinary Gut Health Brings You. Weight Control. Reduced Bloating. Improved Energy. Clear Skin. Elevated Mood. Strong Immune System.

Optimal Digestion. Absorption of Nutrients. Decreased Inflammation. Eat a Diverse Range of Foods. Engaging in regular physical activity creates positive biome changes. In rodent studies , voluntary exercise improved prevalence of disease protective bacteria strains.

Mice fed a high-fat, obesity-inducing diet who also were subjected to exercise saw a conversion of gut biome makeup resembling lean mice, indicating exercise can combat a poor diet.

Research on humans found similar results — higher cardiovascular fitness was connected to a significant increase in gut diversity. This is very important, as a lack of bacterial strain diversity correlates with poor health outcomes.

Voluntary exercise needs to be part of a long-term lifestyle as exercise-induced gut adaptations revert after a period of sedentary behavior. While more diverse and long-term research is needed, the information available thus far points to regular exercise being beneficial for the gut, and a healthy gut is undoubtedly linked to a healthy mind and body.

For those looking for a competitive edge, improving gut health might be the answer. Gut biomes of runners at the Boston Marathon were observed and found to have a significant increase in performance-enhancing bacteria compared with sedentary individuals.

Veillonella is a bacterium that can metabolize lactate for energy. Lactate buildup is responsible for diminished performance, muscular pain and fatigue.

For those looking to have good health and performance, enhancing the gut biome should be on your to-do list. In addition to regular physical activity, there are many dietary steps one can take to improve the gut microbiome.

Many probiotic supplements claim to boost internal probiotic content, but there is limited evidence that consuming supplements is useful.

Instead, opt for whole foods that naturally stimulate a diverse bacterial environment; consume naturally fermented foods such as yogurt, kimchi, kombucha, pickles, miso, tempeh and sourdough.

Probiotic foods alone are not enough to stimulate growth of these good bugs; they need to be fed prebiotics from sources such as chicory, garlic, asparagus and bananas.

Limiting highly refined, processed foods and artificial ingredients will limit gastric inflammation, making a nice environment for your bacteria to flourish in. The hopes of improved performance should be a great motivator to make dietary improvements.

Boosting gut efficiency

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