5 gut-healthy habits this top nutrition expert swears by

Intestinal health– How good is your digestive system operating on to overthrow food, to absorb nutrients and remove the waste? But it is founded in science, as the survey has shown that keeping your bowel in health is connected not only to the Improved Immune System But Better mental healthA number of that is that in your bowel, there is a bowel microbe, which consists of microorganisms, including bacteria, viruses and mushrooms, and having a balanced microbia can handle blood sugar and strengthen the immune system.

While people often post on social media The importance of the health of the bowels and hacker Reduce blowing aeration of “Treat your salt”, What you actually supports your digestive health is not always clear. That’s why we appealed to the Nutrition Expert and King College London Epidemiology Tim Sporctor:Who spent most of his research on intestinal sterilization?

To know that your own bowel is healthy, he tells Luck, Spector offers Gut Microbiome Test to get your health provider that will measure a good bacterium ratio towards bad bacteria. Not being ordinary intestinal movements or living frequently, and a heartbeat after eating can also be indicators of unhealthy intestine (: American Gastroenterological Association He says three times a week to go three times a day.) People with chronic diseases are similar obesity aeration of diabetes It is also more likely to have problems with their intestinal health, adds Spector.

What you eat is probably the best reflection with your intestine. “Look honestly at your diet,” he said. If you mainly eat meat and highly processed foods, these bacteria are probably unhealthy, even if you do not have symptoms.

“Not everyone has symptoms. Everyone does not know that they have problems, “he said.

Here he shares five simple habits he clings to regularly to keep his bowels healthy.

He eats 30 different plants per week

Yes 30 is a lot. But Spector is a Bigman consume a Different diets From the plants, he says that the key is a healthy intestinal microbe. That is that eating a number of plants will not only feed your intestinal sterilization high fiber The content of his bacteria should flourish, but it will also provide a number of fiber sources that keep good nutrition, says Spector.

Guide to how to find many plants even foods, apply to dietitian Megan Ross, who The week contributed to the idea of ​​30 plants In his book How to eat more plants aeration of Love your saltA number of he advised to choose what he called the super six. All grains (like quinoce, rolled oat and whole grain bread), walnuts and seeds, fruits and spices (Cama and spices) turmeric)

He also eats “the rainbowHotspent

In this plants variety, the Spector tries to gain shades on his plate. Foods that lead to a color spectrum of blueberries, cherry, leaf green, cocoa and herbs, say that Spector is rich in polyphenol-plants compounds that are: antiveating and was shown Promote the intestine health Because bacteria like to feed them.

She consumes at least three fermented food service a day

During fermentation The process of Sauerkraut, Kimchi, Yogurt and Kefir, grows bacteria that are good for our intestines, why the Spector is eating every day.

“I think we underestimated [fermented foods] and overrated the exposure of trade probiotics“She says she FortuneA number

Spector tries to include naturally fermented meals in his meals. It could be likened to Sauerkraut on a Sandwich, replacing CRèMe frâich in a sandwich or sniffing or cheese.

“You don’t have to get a lot [fermented foods] in you. But small amounts are regularly affected by the immune system, “says Sporten.

She stopped eating at night

Spector is convinced every night that his bowel takes a break. This means that no night eating or sinking bacteria allows the gorges to “clear” the intestinal semen, which is bloodstream and bacteria in the blood and bacteria.

Spector says your intestine has a “night team” and microbes, which are essentially aligned with our regional rhythms (our character internal clock). “The bacteria of the day rest when it stops food, and then the night team is out,” he explains. “You have received this night’s cleaning group that goes out. If you are disturbing that night, those guys just don’t get the opportunity to clean your bowels. “

That “cleaning” he means “fragments” that did not eat other bacteria during the day, says the spectrector. If you continue to eat, day microbes will continue to work, he says. “We have a circular rhythm, and along with it the bacteria have developed.”

He avoids highly recycled foods

Ultraviolet food– Often often packed, low fiber and high sugar, saturated fat and salt salt to increase inflammation in the body. Chronic inflammation is one of the biggest risk factors for cancer National Cancer Institute– Completed bowel can lead to unpleasant symptoms such as diarrhea, gas, blowing and abdominal pain.

Previous studies It has also been shown that the UV severe diet is not only increases the risk and growth of reddish cancer, but also plays a role in other diseases, including Alzheimer, Diabetes and Cardiovascular Conditions.

Spector keeps away from the most excessive food there like salt-packed snacks and breakfast cereals by allowing her intestinal diet to help Reduce inflammation– But he will be regularly indulge in some dark chocolate.

“Avoid worst offenders and you can reduce inflammation,” he said.

For the health of additional intestines.

• Vitamin D can improve intestinal health and help prevent chronic disease.How to make sure you get enough
• This gastroenterologist saysProbiotics are “a waste of money.” Here’s what you need to do instead
• Coca-Cola The opponent of the recent preventative Soda of Olipop and Poppi.But is Healthy Soda really good for you?
• Experts sayThe “diet diet” to eat 30 plants per week can stimulate your intestinal health.Here’s how to start

This story was originally shown Fortune.com