Bathroom Talk: Healthy Diet for Gut

Listen to Your Gut for a Healthier Life

It seems that bathroom talk is all the rage – at least when it comes to the health of the gut microbiome. Subjects such as bowel movements, leaky gut, fermentation, prebiotic, probiotic, and the balance of good and bad bacteria - all connecting to serious health issues, ranging from arthritis to obesity.

With all of the hoopla about gut health recently, it’s hard to believe that — not that long ago — the digestive system was looked at as basically one long tube that food passes through, is absorbed in, and is excreted from. 

But the “gut microbiome” has changed all that. When we think that 60 million Americans suffer with heartburn and another 4 million with frequent constipation — we realize that digestive unhealth is rampant.  

Gutsy Moves – The Power Inside

Sure, we know gut health is important, but did you know that new research has proven that the secret to healthy aging is in the gut?  

True enough, a study that appeared in the journal Nature Metabolism found that, as people grow older, the make-up of the bacteria in their gut, which is called the gut microbiome, changes.  

But this is a good thing, apparently, since the more it changes the better it is for our health.

 Apparently, in people who are healthy, the kinds of bacteria that rule the gut “roost” in early adulthood make up an increasingly tiny percentage of bacteria as they get older, allowing more “rare” good bacteria to become dominant. 

However, in folks who are less healthy, the reverse happens — the mix of bacteria in their gut stays pretty much the same; these people wind up not living as long as the healthier people with bacteria ratios that change over time. 

What’s this about the digestive problem crisis?

In 2002 it was estimated that up to 70 million people in the U.S. were affected by digestive conditions and disease.  

In fact, digestive disease is blamed for 191,000 deaths, 10 million hospitalizations, 6 million diagnostic procedures, 50 million office visits, and $107 billion in costs each year.  

So, there’s no doubt that digestive problems are widespread.

Just take this and don’t worry about it?

We’ve all seen those over-the-counter (OTC) antacid ads over the years, the ones that say if you can’t change your really bad work habits and eating habits, at least you can take an antacid. 

These ads encourage overindulgence and poor eating practices; we can only assume to promote sales of over-the-counter heartburn remedies. But that’s not what we should be doing. We shouldn’t be slapping a bandage on un-health.  

Instead, we should aim for health and wellness. We should embrace a lifestyle approach that helps us when we slip up rather than one which cheers on the slipping up as a lifestyle choice. Plus, we don’t want to wait until digestion is bad before we seek out remedies —being proactive in achieving and maintaining digestive wellness is critical to supporting overall good health.  

By the time we notice a real problem, it’s likely that other body systems have already been negatively impacted, too; restoring health at this point can be more difficult. But diet and lifestyle improvements can get our gut back on track.  Here are some tips that can give us a non-painful “gut punch,” a real boost to gut health and so much more.

Did you know your body shares a loving relationship with its gut flora? As you provide the nooks and crannies for beneficial bacteria to reside, your gut prevents against invading pathogens, improves the assimilation of food and may produce certain vitamins.

There are trillions of gut bacteria that call your body home. A lot of them can be found in your gastrointestinal tract, specifically your gut. These hitch-hiking bacteria inside all of us are part of what’s called the microbiome. Your microbiome can be affected by things like aging, where you live, medication and antibiotic use, disease, diet and supplementation. 

If you don’t feed your gut bacteria the right protein, fats and micronutrients, then your digestive tract is not able to do its job of absorbing nutrients properly. 

But, when you feed your gut right, it takes care of all of the things you rely on it to do: break down foods; make vitamins; produce energy; and support immunity. Bacteria in the gut are also vital to supporting cardiovascular health and brain health, in addition to reducing our tendency to become overweight or obese. The even better news is that some foods - like soy protein, plus the bioactive peptides and amino acids that can be unlocked from it - help us to be gut-friendly. 

1. Choose More Fiber

In addition to including Almased and lean protein in our gut health diet, we will want to include foods with a type of starch, called resistant starch, which acts like soluble fiber. 

Fiber-rich vegetables are among the very best microbiome-friendly foods because they contain resistant starch. Studies indicate that resistant starch offers significant health benefits, such as supporting healthy metabolism of glucose. Examples of foods that feature resistant starch include lentils, chickpeas and beans, firm bananas, rolled oats and cashews, and whole-grain products. Almonds, apples, artichokes, blueberries and pistachios also increase our levels of specific good bacteria, called Bifidobacteria. Incorporating a variety of fiber into your diet is also a great way to keep your digestive system humming along.

Science Daily says the higher your daily intake of natural fiber, they reduce your risk for disease. The fiber content of these complex carbohydrates contributes to appetite satisfaction and fullness, while the fiber promotes a flourishing gut biome aka environment and the peristalsis needed for regular bowel movements.

2. Eat less sugar and sweeteners

Gobbling up a lot of sugar or artificial sweeteners can cause what’s called “gut dysbiosis,” which is an imbalance of gut bacteria. The authors of a 2015 study said that the standard Western diet, which is high in sugar and fat, negatively impacts the gut microbiome.  

Another study reported that the artificial sweetener aspartame can increase the numbers of some unhealthy bacteria that are linked with metabolic disease, such as diabetes and heart disease. Research has also shown that use of artificial sweeteners can increase blood sugar levels despite the fact that they’re not actually sugars. So, avoid unhealthy fats, artificial sweeteners, and too much sugar as they promote unwanted gut bacteria and may also harm the protective mucosal lining that coats the intestines.

5. Include Extra Polyphenol-Rich Foods

Polyphenols are natural colors that protect plants against mold, disease, bugs and ultraviolet radiation from that big yellow orb in the sky. 

When people eat foods rich in these natural antioxidants, some of these plants’ health enhancing benefits are passed along, too. 

And most of the powers of these colorful compounds need to be set free by, you guessed it, our gut bacteria. 

Some good sources of polyphenol-rich foods are: almonds, broccoli, cocoa, grape (skin), green tea, onions and red wine. 

The Healthy Diet Advantage

Research has shown that healthier adults with more diverse microbiomes have better nutrition, need less medications and are healthier overall.  

One way we can help our guts stay healthy to eat more fiber from such sources as beans, nuts, seeds, fruits and vegetables. 

In fact, one healthy metabolic byproduct (“metabolite”) shared by these healthier people is indole, a powerful compound that can be produced by gut microbes but which is also found in soy. 

Experimental research suggests that indole supplementation helps animals stay healthy, be more active, plus be extra-resistant to illness and stress. 

Gut bacteria also play major roles in supporting cardiovascular health, brain health, plus reducing the likelihood that we will become obese. 

Diverse gut bacteria are associated with a healthy weight

So, love your body back by giving the nourishment it craves and when needed, use Almased to address any weight loss issues. Your gut will reward you!

The Almased Product is a healthy nutritional fermented food supplement made from 3 natural main ingredients plus vitamins and minerals:

• The soy is entirely non-GMO and delivers the bioactive peptides needed to keep you full and protect against muscle loss while losing weight!
• Yogurt! Yes, cultured skim-milk yogurt contributes to the proprietary fermentation method in Almased that your gut loves!
• Naturally raw, enzyme-rich honey is one of the healthiest foods ever! The high-quality raw honey in Almased feeds the fermentation process and encourages the robust growth of good gut bacteria.

Body Wisdom? Exercise and A Better Diet

Dr. Sean Gibbons, from Seattle’s Institute for Systems Biology, told The New York Times, “A lot of aging research is obsessed with returning people to a younger state or turning back the clock. But here the conclusion is very different.” 

It seems that, just like getting older can be accompanied by learning and increased wisdom, our gut can also benefit by learning some new bacterial tricks, which is, you have to admit, pretty body-wise. 

And a big part of healthy aging is a better diet and increased physical activity.  

In fact, a Danish study from 2020 found that older adults who were more physically active have more good bacteria in their guts than do older folks who are inactive.

Not only does exercise help us to lose weight and maintain a healthy body weight, it also helps us to fend off digestive system problems. Regular exercise may also improve gut health, which may, in turn, help control obesity. 

Some research suggests that regular exercisers had a larger variety of gut bacteria than did non-exercisers. Research shows that Almased helps people lose weight and ward off obesity. 

Get enough sleep

Getting the right amount of good-quality sleep can lead to improvements in mood, cognitive health and gut health. Research shows that irregular sleep habits can have negative outcomes for gut bacteria, which may increase the risk of inflammatory conditions. 

Don’t protein shakes cause gas and constipation?

Constipation can happen if you don’t drink enough water with any high-protein diet and if your diet is too low in fiber. Add 1-2 tablespoons of flax seeds or chia seeds to your meal replacement shake, and you're good to go (literally!).

Also, any type of fermented foods that your gut is not used to can cause gas or constipation. It’s important to go slowly and allow 2-3 weeks for your gut to accept a new diet. It takes time to shed the old lining and form a new one.

If you are one to experience gas or bloat, keep this tip in mind: don’t drink the airy foam after blending the shake. Give up guzzling or using straws and sip slowly, taking half an hour to finish.

Almased shake recipes mixed with water or almond milk eliminates added lactose from low-fat dairy milk.

Also, be sure to include 1 to 2 cups of veggies along with your one solid healthy meal during phase 2 of the Almased diet plan.

The science behind Almased is what makes us different

The Almased product has undergone years of rigorous testing worldwide. Almased originated in Germany three generations ago and to this day remains a highly reputable family-owned business with many international studies to back them up.

You can feel safe using Almased.

The healthy condition of the gut is essential for a healthy weight and your optimal well-being. 

If you’ve tried to lose weight but with poor results, you may well benefit by nourishing the useful gut bacteria and drinking Almased shakes to help you easily achieve and maintain your healthiest weight.

Make sure that protein-packed, bioactive peptide- and amino-acid-rich Almased is a core part of your new gut-wise diet!