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How to Improve Gut Health For a Better Microbiome, According to RDs – POPSUGAR

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Gut health is one of the most talked-about topics in the wellness sphere today — and for good reason. Having a healthy gut can impact a slew of factors regarding your body and how it functions. But between knowing the best foods for gut health, how to improve gut health naturally, how to get rid of bad gut bacteria, and so much more, there’s tons to grasp and even more to be overwhelmed by.

If you’re not sure where to start when it comes to improving your gut, that’s OK. Ahead, I’ll break down the basics of gut health, as a registered dietitian, and share what other experts have to say when it comes to making improvements. Ready for a gut check?

What Is Gut Health?

At the heart of gut health is a term you might have heard of: the microbiome. The microbiome refers to the diverse community of trillions of microorganisms living in our intestines. This includes bacteria, viruses, and fungi. While it may sound a bit unappealing, these little critters play a pivotal role in our health.

As for gut health, it’s all about the balance and diversity of these microorganisms. A healthy gut has a good balance of different types of bacteria, which aid in digestion, help the immune system function optimally, and even influence our mood and mental health. When this balance is disrupted, it can lead to conditions known as dysbiosis, or an imbalance of microbial species in the gut, which can have wider health implications.

“By improving your gut health and the diversity of your microbiome, you can mitigate unwanted symptoms such as bloating, excessive gas, and irregular bowel movements,” food writer and dietitian Melissa Mitri, RD, MS, tells POPSUGAR.

Some signs that you may need to work on your gut health include:

  • Bloating
  • Constipation and/or diarrhea
  • Heartburn
  • Excessive gas

Additionally, unexpected weight changes may be an indication of an unhealthy gut, which can impact your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Sleep disturbances or constant fatigue may also be a sign that your gut could use some TLC.

How to Improve Gut Health Naturally

Improving your gut health may sound like tall order, but you can actually improve your gut naturally with a few simple lifestyle changes — from your diet to your sleep schedule.

Eat a diverse diet

“Eating a diverse diet is one of the best ways to improve your gut health,” Mitri says. She encourages people to eat a wide range of foods from every food group, especially fiber-rich foods like fruits and vegetables. “These foods contain prebiotics, or beneficial fibers that can nourish your gut in positive ways,” she tells POPSUGAR.

Eating a diverse diet also introduces various bacteria into your gut microbiome, diversifying the composition and enhancing health benefits.

Lower your stress levels

“Your stress levels can negatively impact your gut health, leading to potential digestive issues and symptoms,” Mitri says, adding that you can naturally improve your gut health by paying attention to and lowering stress levels.

A few stress-relieving activities Mitri suggests include guided meditations, nature walks, deep-breathing exercises, and body scans, where you regularly tune into any physical signs of stress, such as indigestion, physical pain, or stiffness.

Include prebiotics and probiotics in your diet

Consuming probiotic-rich foods like yogurt, kefir, and sauerkraut and taking probiotic supplements can help increase the beneficial bacteria in your gut.

But prebiotics, the less-talked-about fiber, are also crucial for gut health, Mitri says. “Prebiotics are plant fibers that the good bacteria in your gut eat to help them thrive. Think of prebiotics as the ‘food’ for the probiotics,” she says. Foods rich in prebiotics include onion, garlic, artichokes, and cruciferous vegetables, such as kale and broccoli.

Stay hydrated

Adequate water intake supports gut health by softening food components throughout the digestive tract, facilitating smoother movement, and promoting regular (and easier-to-pass) bowel movements. As a result, being adequately hydrated may reduce the risk of constipation. The National Academy of Medicine recommends people assigned female at birth consume nine cups of water every day, and people assigned male should aim for 13 cups per day.

Exercise

Regular physical activity contributes to good gut health. One study showed that participation in moderate- to high-intensity exercise for 30 to 90 minutes at least three times per week (or 150 to 270 minutes per week) is linked to positive changes in the gut microbiota.

Sleep

Good sleep hygiene can improve your overall health, including your gut health. Not getting quality or accurate sleep is linked to gut dysbiosis. While one study published in PLOS One showed that those who had more quality sleep had a more diverse gut microbiome. And on the flipside, having a diverse and healthy gut microbiome is linked to better sleep. Why this relationship exists is still being explored.

The Best Foods For Gut Health

When looking to improve your gut, thinking about what you’re putting on your plate every day is crucial.

As mentioned earlier, fiber-rich foods and probiotics can be crucial. Some research also suggests that eating a plant-heavy diet can create more good bacteria, says nutrition consultant Lisa Andrews, MEd, RD, LD.

When exploring individual foods to focus on, here are some to consider:

  1. Yogurt: Rich in probiotics, yogurt contributes to a healthy gut microbiota and aids in digestion.
  2. Kefir: This fermented dairy product is packed with probiotics and helps balance gut bacteria.
  3. Sauerkraut: Sauerkraut, or fermented cabbage, is an excellent source of natural probiotics and fiber.
  4. Kimchi: Similar to sauerkraut, this Korean dish is made from fermented cabbage and contains probiotics that contribute to gut health.
  5. Bananas: Bananas are rich in fiber, aiding digestion and promoting good gut health. Choosing a slightly underripe banana will provide more prebiotic fiber, or fiber that acts as fuel for the probiotics.
  6. Fructans and galacto-oligosaccharide foods: “Results of a 2018 study showed that fructans and galacto-oligosaccharides greatly improved the number of Bifidobacterium spp. and Lactobacillus spp. — two types of probiotics that have been found to aid in gut motility, the reduction of infectious disease, production of vitamins, and reduction in symptoms of IBS,” per Andrews. Foods containing fructans include wheat, onions, and garlic,” she says, while foods containing galacto-oligosaccharides include “beans, lentils, and soybeans.”
  7. Turmeric: Known for its anti-inflammatory properties, turmeric may help boost gut health. There is a strong connection between curcumin, a compound found in turmeric, and gut health.

Probiotics For Gut Health

Probiotics and gut health go together like the sun and daylight. Just as the sun is the source of daylight, illuminating our world and catalyzing life, probiotics are the sunshine of the gut, fostering a thriving microbiome and promoting robust health. They are inseparable and interdependent, each enhancing the function of the other in a symbiotic relationship.

To help expose your gut to probiotics, Mitri suggests including “at least one to two servings of probiotic-rich foods daily to improve your gut health. Examples of probiotic foods are yogurt, kefir, and fermented vegetables such as kimchi and sauerkraut.”

She adds that you may also consider a probiotic supplement to improve your gut health. “There are many options on the market, but I recommend looking for supplements with well-researched strains, such as lactobacillus acidophilus, and third-party testing to ensure safety,” Mitri says.

Worst Foods For Gut Health

When it comes to the worst foods for a healthy gut, the best approach is everything in moderation. That’s not to say you have to cut these foods out of your life entirely, but limiting your consumption may be beneficial when it comes to your gut health.

Ultra-processed foods

“Ultra-processed foods have undergone extreme processing and are typically high in food additives, added sugar, and refined grains,” Mitri says. These highly processed foods can introduce harmful bacteria and cause inflammation and unwanted gut symptoms in some people.

It’s best to limit your consumption of ultra-processed foods like potato chips, cookies, soda, and sugary breakfast cereals. “Instead, focus on whole, minimally processed foods, including lean protein, fruits and vegetables, and whole grains,” Mitri tells POPSUGAR.

Alcohol

“Alcohol is a major culprit for poor gut health, and chronic overconsumption can change the composition and function of your gut, disrupting major bodily processes and harming your liver,” Mitri says

While even small amounts of alcohol can cause damage, try to stay within the recommended guidelines of one drink a day for people assigned female at birth and two drinks for those assigned male, she advises.

Dairy

People with a lactose intolerance lack the enzyme to break down the natural sugar found in dairy food. For those who can’t break down lactose, dairy may be considered a “bad” food if you are focused on supporting gut health.

Gluten

In the same vein as dairy, some people can’t tolerate gluten. For these people, gluten consumption may damage the lining of the gut over time.

How to Get Rid of Bad Gut Bacteria

If you have an abundance of harmful bacteria, often called dysbiosis, you’ll want to implement strategies to remove them. To determine if you have dysbiosis, your healthcare provider may test your urine or stool or measure the hydrogen in your breath.

“For individuals with extremely high levels of harmful bacteria, sometimes a stronger intervention, such as antibiotics, will be recommended by your healthcare team,” Mitri says.

However, for everyone else, you can remove harmful gut bacteria by creating a healthy environment inside your gut microbiome using the lifestyle changes above, including eating a balanced and fiber-rich diet; limiting your intake of processed foods, sugars, and alcohol; exercising regularly; getting adequate sleep; incorporating probiotics into your diet; and managing stress.

That being said, it’s important to consult with a healthcare provider before making drastic changes to your diet or lifestyle. If you’re concerned about whether or not you have bad gut bacteria and want to improve your overall gut health, talk to your physician and/or a registered dietitian.

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Health Canada approves updated Moderna COVID-19 vaccine

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TORONTO – Health Canada has authorized Moderna’s updated COVID-19 vaccine that protects against currently circulating variants of the virus.

The mRNA vaccine, called Spikevax, has been reformulated to target the KP.2 subvariant of Omicron.

It will replace the previous version of the vaccine that was released a year ago, which targeted the XBB.1.5 subvariant of Omicron.

Health Canada recently asked provinces and territories to get rid of their older COVID-19 vaccines to ensure the most current vaccine will be used during this fall’s respiratory virus season.

Health Canada is also reviewing two other updated COVID-19 vaccines but has not yet authorized them.

They are Pfizer’s Comirnaty, which is also an mRNA vaccine, as well as Novavax’s protein-based vaccine.

This report by The Canadian Press was first published Sept. 17, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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These people say they got listeria after drinking recalled plant-based milks

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TORONTO – Sanniah Jabeen holds a sonogram of the unborn baby she lost after contracting listeria last December. Beneath, it says “love at first sight.”

Jabeen says she believes she and her baby were poisoned by a listeria outbreak linked to some plant-based milks and wants answers. An investigation continues into the recall declared July 8 of several Silk and Great Value plant-based beverages.

“I don’t even have the words. I’m still processing that,” Jabeen says of her loss. She was 18 weeks pregnant when she went into preterm labour.

The first infection linked to the recall was traced back to August 2023. One year later on Aug. 12, 2024, the Public Health Agency of Canada said three people had died and 20 were infected.

The number of cases is likely much higher, says Lawrence Goodridge, Canada Research Chair in foodborne pathogen dynamics at the University of Guelph: “For every person known, generally speaking, there’s typically 20 to 25 or maybe 30 people that are unknown.”

The case count has remained unchanged over the last month, but the Public Health Agency of Canada says it won’t declare the outbreak over until early October because of listeria’s 70-day incubation period and the reporting delays that accompany it.

Danone Canada’s head of communications said in an email Wednesday that the company is still investigating the “root cause” of the outbreak, which has been linked to a production line at a Pickering, Ont., packaging facility.

Pregnant people, adults over 60, and those with weakened immune systems are most at risk of becoming sick with severe listeriosis. If the infection spreads to an unborn baby, Health Canada says it can cause miscarriage, stillbirth, premature birth or life-threatening illness in a newborn.

The Canadian Press spoke to 10 people, from the parents of a toddler to an 89-year-old senior, who say they became sick with listeria after drinking from cartons of plant-based milk stamped with the recalled product code. Here’s a look at some of their experiences.

Sanniah Jabeen, 32, Toronto

Jabeen says she regularly drank Silk oat and almond milk in smoothies while pregnant, and began vomiting seven times a day and shivering at night in December 2023. She had “the worst headache of (her) life” when she went to the emergency room on Dec. 15.

“I just wasn’t functioning like a normal human being,” Jabeen says.

Told she was dehydrated, Jabeen was given fluids and a blood test and sent home. Four days later, she returned to hospital.

“They told me that since you’re 18 weeks, there’s nothing you can do to save your baby,” says Jabeen, who moved to Toronto from Pakistan five years ago.

Jabeen later learned she had listeriosis and an autopsy revealed her baby was infected, too.

“It broke my heart to read that report because I was just imagining my baby drinking poisoned amniotic fluid inside of me. The womb is a place where your baby is supposed to be the safest,” Jabeen said.

Jabeen’s case is likely not included in PHAC’s count. Jabeen says she was called by Health Canada and asked what dairy and fresh produce she ate – foods more commonly associated with listeria – but not asked about plant-based beverages.

She’s pregnant again, and is due in several months. At first, she was scared to eat, not knowing what caused the infection during her last pregnancy.

“Ever since I learned about the almond, oat milk situation, I’ve been feeling a bit better knowing that it wasn’t something that I did. It was something else that caused it. It wasn’t my fault,” Jabeen said.

She’s since joined a proposed class action lawsuit launched by LPC Avocates against the manufacturers and sellers of Silk and Great Value plant-based beverages. The lawsuit has not yet been certified by a judge.

Natalie Grant and her seven year-old daughter, Bowmanville, Ont.

Natalie Grant says she was in a hospital waiting room when she saw a television news report about the recall. She wondered if the dark chocolate almond milk her daughter drank daily was contaminated.

She had brought the girl to hospital because she was vomiting every half hour, constantly on the toilet with diarrhea, and had severe pain in her abdomen.

“I’m definitely thinking that this is a pretty solid chance that she’s got listeria at this point because I knew she had all the symptoms,” Grant says of seeing the news report.

Once her daughter could hold fluids, they went home and Grant cross-checked the recalled product code – 7825 – with the one on her carton. They matched.

“I called the emerg and I said I’m pretty confident she’s been exposed,” Grant said. She was told to return to the hospital if her daughter’s symptoms worsened. An hour and a half later, her fever spiked, the vomiting returned, her face flushed and her energy plummeted.

Grant says they were sent to a hospital in Ajax, Ont. and stayed two weeks while her daughter received antibiotics four times a day until she was discharged July 23.

“Knowing that my little one was just so affected and how it affected us as a family alone, there’s a bitterness left behind,” Grant said. She’s also joined the proposed class action.

Thelma Feldman, 89, Toronto

Thelma Feldman says she regularly taught yoga to friends in her condo building before getting sickened by listeria on July 2. Now, she has a walker and her body aches. She has headaches and digestive problems.

“I’m kind of depressed,” she says.

“It’s caused me a lot of physical and emotional pain.”

Much of the early days of her illness are a blur. She knows she boarded an ambulance with profuse diarrhea on July 2 and spent five days at North York General Hospital. Afterwards, she remembers Health Canada officials entering her apartment and removing Silk almond milk from her fridge, and volunteers from a community organization giving her sponge baths.

“At my age, 89, I’m not a kid anymore and healing takes longer,” Feldman says.

“I don’t even feel like being with people. I just sit at home.”

Jasmine Jiles and three-year-old Max, Kahnawake Mohawk Territory, Que.

Jasmine Jiles says her three-year-old son Max came down with flu-like symptoms and cradled his ears in what she interpreted as a sign of pain, like the one pounding in her own head, around early July.

When Jiles heard about the recall soon after, she called Danone Canada, the plant-based milk manufacturer, to find out if their Silk coconut milk was in the contaminated batch. It was, she says.

“My son is very small, he’s very young, so I asked what we do in terms of overall monitoring and she said someone from the company would get in touch within 24 to 48 hours,” Jiles says from a First Nations reserve near Montreal.

“I never got a call back. I never got an email”

At home, her son’s fever broke after three days, but gas pains stuck with him, she says. It took a couple weeks for him to get back to normal.

“In hindsight, I should have taken him (to the hospital) but we just tried to see if we could nurse him at home because wait times are pretty extreme,” Jiles says, “and I don’t have child care at the moment.”

Joseph Desmond, 50, Sydney, N.S.

Joseph Desmond says he suffered a seizure and fell off his sofa on July 9. He went to the emergency room, where they ran an electroencephalogram (EEG) test, and then returned home. Within hours, he had a second seizure and went back to hospital.

His third seizure happened the next morning while walking to the nurse’s station.

In severe cases of listeriosis, bacteria can spread to the central nervous system and cause seizures, according to Health Canada.

“The last two months have really been a nightmare,” says Desmond, who has joined the proposed lawsuit.

When he returned home from the hospital, his daughter took a carton of Silk dark chocolate almond milk out of the fridge and asked if he had heard about the recall. By that point, Desmond says he was on his second two-litre carton after finishing the first in June.

“It was pretty scary. Terrifying. I honestly thought I was going to die.”

Cheryl McCombe, 63, Haliburton, Ont.

The morning after suffering a second episode of vomiting, feverish sweats and diarrhea in the middle of the night in early July, Cheryl McCombe scrolled through the news on her phone and came across the recall.

A few years earlier, McCombe says she started drinking plant-based milks because it seemed like a healthier choice to splash in her morning coffee. On June 30, she bought two cartons of Silk cashew almond milk.

“It was on the (recall) list. I thought, ‘Oh my God, I got listeria,’” McCombe says. She called her doctor’s office and visited an urgent care clinic hoping to get tested and confirm her suspicion, but she says, “I was basically shut down at the door.”

Public Health Ontario does not recommend listeria testing for infected individuals with mild symptoms unless they are at risk of developing severe illness, such as people who are immunocompromised, elderly, pregnant or newborn.

“No wonder they couldn’t connect the dots,” she adds, referencing that it took close to a year for public health officials to find the source of the outbreak.

“I am a woman in my 60s and sometimes these signs are of, you know, when you’re vomiting and things like that, it can be a sign in women of a bigger issue,” McCombe says. She was seeking confirmation that wasn’t the case.

Disappointed, with her stomach still feeling off, she says she decided to boost her gut health with probiotics. After a couple weeks she started to feel like herself.

But since then, McCombe says, “I’m back on Kawartha Dairy cream in my coffee.”

This report by The Canadian Press was first published Sept. 16, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

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B.C. mayors seek ‘immediate action’ from federal government on mental health crisis

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VANCOUVER – Mayors and other leaders from several British Columbia communities say the provincial and federal governments need to take “immediate action” to tackle mental health and public safety issues that have reached crisis levels.

Vancouver Mayor Ken Sim says it’s become “abundantly clear” that mental health and addiction issues and public safety have caused crises that are “gripping” Vancouver, and he and other politicians, First Nations leaders and law enforcement officials are pleading for federal and provincial help.

In a letter to Prime Minister Justin Trudeau and Premier David Eby, mayors say there are “three critical fronts” that require action including “mandatory care” for people with severe mental health and addiction issues.

The letter says senior governments also need to bring in “meaningful bail reform” for repeat offenders, and the federal government must improve policing at Metro Vancouver ports to stop illicit drugs from coming in and stolen vehicles from being exported.

Sim says the “current system” has failed British Columbians, and the number of people dealing with severe mental health and addiction issues due to lack of proper care has “reached a critical point.”

Vancouver Police Chief Adam Palmer says repeat violent offenders are too often released on bail due to a “revolving door of justice,” and a new approach is needed to deal with mentally ill people who “pose a serious and immediate danger to themselves and others.”

This report by The Canadian Press was first published Sept. 16, 2024

The Canadian Press. All rights reserved.

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