{"id":129274,"date":"2024-11-23T19:31:57","date_gmt":"2024-11-23T12:31:57","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=129274"},"modified":"2024-11-23T19:31:57","modified_gmt":"2024-11-23T12:31:57","slug":"tim-spectors-four-easy-ways-to-quickly-improve-your-gut-health","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=129274","title":{"rendered":"Tim Spector\u2019s four easy ways to quickly improve your gut health"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div id=\"main\">\n<div data-testid=\"nsc-wrapper-support-us\">\n<div class=\"hydrate-root\" data-component=\"SupportNSCNative\" data-loading=\"lazy\" data-theme-name=\"base\">\n<div class=\"sc-hez36s-0 jBfdop\">\n<div class=\"sc-hez36s-1 hKRbzg\">\n<h3 data-testid=\"support-nsc-title\" class=\"sc-hez36s-2 cKIkhp\">Your support helps us to tell the story<\/h3>\n<div class=\"sc-hez36s-8 dWUzhG\">\n<div class=\"sc-hez36s-13 doTReP\">\n<div class=\"sc-hez36s-12 iGXncB\">\n<div>\n<div data-testid=\"support-nsc-collapsed-content\" class=\"sc-hez36s-7 hKrnEq\">\n<p class=\"sc-1uza6dc-0 hlPMMm\">From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it&#8217;s investigating the financials of Elon Musk&#8217;s pro-Trump PAC or producing our latest documentary, &#8216;The A Word&#8217;, which shines a light on the American women fighting for reproductive rights, we know how important it is to parse out the facts from the messaging.<\/p>\n<p class=\"sc-1uza6dc-0 hlPMMm\">At such a critical moment in US history, we need reporters on the ground. Your donation allows us to keep sending journalists to speak to both sides of the story.<\/p>\n<p class=\"sc-1uza6dc-0 hlPMMm\">The Independent is trusted by Americans across the entire political spectrum. And unlike many other quality news outlets, we choose not to lock Americans out of our reporting and analysis with paywalls. We believe quality journalism should be available to everyone, paid for by those who can afford it.<\/p>\n<p><strong class=\"sc-1uza6dc-1 euTVax\">Your support makes all the difference.<\/strong><\/div>\n<p><button class=\"sc-hez36s-4 bErStG sc-hez36s-14 ggPDxB\"><span data-testid=\"support-nsc-dropdown-mobile-open\" class=\"sc-hez36s-6 jWuFRk\"><span class=\"sc-hez36s-5 vaVnf\">Close<\/span><svg class=\"sc-eaj12q-0 kMSyUM sc-culv3z-0 jIhHch sc-a5wy94-0 jhbxrS\"><use href=\"#ee6613da15642019\"\/><\/svg><\/span><\/button><\/div>\n<\/div>\n<p><button class=\"sc-hez36s-4 bErStG sc-hez36s-15 gibhIT\"><span data-testid=\"support-nsc-dropdown-tablet\" class=\"sc-hez36s-6 jWuFRk\"><span class=\"sc-hez36s-5 vaVnf\">Read more<\/span><svg class=\"sc-eaj12q-0 kMSyUM sc-culv3z-0 jIhHch sc-a5wy94-0 jhbxrS\"><use href=\"#ee6613da15642019\"\/><\/svg><\/span><\/button><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>Awareness around the importance of the gut microbiome is growing \u2013 and one person leading the charge is professor of genetics, Dr <a href=\"https:\/\/www.independent.co.uk\/topic\/tim-spector\">Tim Spector<\/a>.<\/p>\n<p>\u201cThe gut microbiome is the common term for the community of all the microscopic organisms living in the body,\u201d explains the 66-year-old. But it\u2019s the lower gut \u2013 and the gut bacteria found inside it \u2013 that is of particular importance for our wellbeing.<\/p>\n<p>The vast majority of our gut bacteria is beneficial. \u201cThey\u2019re good for us because they\u2019re like little chemical factories; they convert the energy they get from food and make them into thousands of different chemicals that are really good for us in a number of ways. They produce chemicals that we can\u2019t produce in our body.\u201d<\/p>\n<p>He describes the gut as \u201cbasically our second brain\u201d \u2013 sending signals about anxiety and stress \u2013 \u201cIt\u2019s really, really important for our mood and our energy\u201d. On top of that these chemicals are \u201ccrucial for controlling inflammation\u201d \u2013 as well as helping lower the risk of food allergies, immune diseases and cancer.<\/p>\n<div class=\"sc-482ou5-2 eOHevC image align-none\">\n<figure class=\"sc-1cbdeug-0 cpcmmN\">\n<div data-gallery-length=\"4\" class=\"sc-482ou5-0 hSJoiV\"><img decoding=\"async\" src=\"https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06145842-f6b9903a-9d7f-438b-bf67-9032eddedb39.jpeg\" srcset=\"https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06145842-f6b9903a-9d7f-438b-bf67-9032eddedb39.jpeg?quality=75&amp;width=320&amp;auto=webp 320w, https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06145842-f6b9903a-9d7f-438b-bf67-9032eddedb39.jpeg?quality=75&amp;width=640&amp;auto=webp 640w\" loading=\"lazy\" alt=\"(Issy Croker\/PA)\" class=\"sc-1mc30lb-0 iSVhwZ inline-gallery-btn\"\/><\/p>\n<p><button class=\"sc-ohzviw-0 gdZNrl inline-gallery-btn\" id=\"trigger-autogallery-4820\"><span class=\"sc-ohzviw-1 ewSUe\">open image in gallery<\/span><\/button><\/p>\n<\/div><figcaption class=\"sc-1cbdeug-1 sc-1cbdeug-3 hiCdLa liXvvg\">(Issy Croker\/PA)<\/figcaption><\/figure>\n<\/div>\n<p>\u201cThe microbiome has been associated with a poor state of health in virtually every single chronic disease that I\u2019ve seen data on \u2013 either as a consequence of it or as a cause. And so that\u2019s why everyone really needs to focus on their gut microbiome.\u201d<\/p>\n<p>And, thankfully, \u201chowever bad your diet has been, you can still make improvements to your gut microbe at any in time life\u201d.<\/p>\n<p>But where is the best place to start?<\/p>\n<p><strong>1. Try and eat 30 different plants a week<\/strong><\/p>\n<p>Long gone are the days when five-a-day was sufficient. Many experts are now singing the praises of focussing on plant diversity in diets. But Spector says it\u2019s easier to achieve than it sounds.<\/p>\n<p>\u201cPeople need to re-educate themselves what a plant is. It can be vegetables, it can be fruit, it can be a nut, it can be a seed, it can be a herb, it can be a spice \u2013 which are all concentrated forms of plants \u2013 coffee counts, as does dark chocolate,\u201d he explains.<\/p>\n<p>In addition, different colours of the same food count as different plants \u2013 for example red and orange pepper, or hazelnuts and walnuts \u2013 as they will have \u201cdifferent chemicals in them\u201d.<\/p>\n<div class=\"sc-482ou5-2 eOHevC image align-none\">\n<figure class=\"sc-1cbdeug-0 cpcmmN\">\n<div data-gallery-length=\"4\" class=\"sc-482ou5-0 daCvYx\"><img decoding=\"async\" src=\"https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06165426-51eaf011-624b-415f-a68b-c758e9406b95.jpg\" srcset=\"https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06165426-51eaf011-624b-415f-a68b-c758e9406b95.jpg?quality=75&amp;width=320&amp;auto=webp 320w, https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06165426-51eaf011-624b-415f-a68b-c758e9406b95.jpg?quality=75&amp;width=640&amp;auto=webp 640w\" loading=\"lazy\" alt=\"(Issy Crocker\/PA)\" class=\"sc-1mc30lb-0 iSVhwZ inline-gallery-btn\"\/><\/p>\n<p><button class=\"sc-ohzviw-0 gdZNrl inline-gallery-btn\" id=\"trigger-autogallery-4821\"><span class=\"sc-ohzviw-1 ewSUe\">open image in gallery<\/span><\/button><\/p>\n<\/div><figcaption class=\"sc-1cbdeug-1 sc-1cbdeug-3 hiCdLa liXvvg\">(Issy Crocker\/PA)<\/figcaption><\/figure>\n<\/div>\n<p><strong>2. Eat dinner earlier and breakfast later<\/strong><\/p>\n<p>Spector is an advocate for \u2018time-restricted eating\u2019 \u2013 essentially letting your gut \u2018repair\u2019 by allowing for an extended period of time without eating. He recommends 16 hours overnight, and therefore eating within an eight hour window in the day (e.g. between 10am and 6pm, or whatever timeframe works for you).<\/p>\n<p>\u201cLeaving time overnight is good for your gut, and reduces inflammation and stress on the immune system,\u201d he says, plus, \u201cdoing it overnight feels doable.\u201d<\/p>\n<p>In contrast, eating dinner at 9pm and breakfast at 6am, \u201cmeans your gut lining hasn\u2019t had a chance to be repaired properly, so that lining is uneven and a bit inflamed, a lot of the debris hasn\u2019t been taken away by the microbes\u201d.<\/p>\n<p>He says a large study with research platform ZOE of over 100,000 people found that after three weeks people had \u201cless bloat, less constipation, less indigestion, and interestingly, less hunger\u201d.<\/p>\n<p><strong>3. Make fermented foods at home<\/strong><\/p>\n<p>Sauerkraut is probably the easiest meal you can do. It\u2019s what our ancestors did all the time before they had fridges or even stoves. So it\u2019s basically cold cooking. And, you know, you just chop up a cabbage finely, weigh it and add 2% salt and stick it in a jar,\u201d he says.<\/p>\n<p>Pair kimchi with white beans (\u201cit contrasts that nice creaminess with a bit of tanginess\u201d) put it in salads, add it to dressings, or mix it 50\/50 with cream cheese if you find the taste too strong.<\/p>\n<p><strong>4. Add more fibre<\/strong><\/p>\n<p>Lots of people know kale and broccoli are high in fibre, but beans, legumes and lentils are often ignored as sources. Bulgur wheat and quinoa are other fibre powerhouses, but Spector says rice isn\u2019t a good source of fibre \u2013 even brown rice.<\/p>\n<p>\u201c<a href=\"https:\/\/www.independent.co.uk\/topic\/pasta\">Pasta<\/a> is actually better than rice for fibre. Obviously wholegrain pasta is definitely healthier than white-grain pasta, but still, white-grain pasta is much healthier than white rice, in terms of fibre content,\u201d he says. And beware of lots of supermarket brown bread. \u201cIt\u2019s often just dyed brown, it doesn\u2019t actually contain any extra fibre.\u201d<\/p>\n<p><h2>Tim Spector\u2019s creamy kale pasta recipe<\/h2>\n<\/p>\n<p><strong>Extracted from The Food For Life Cookbook by Tim Spector is published by <\/strong><strong>Jonathan Cape<\/strong><strong>, priced \u00a328. Photography by Issy Croker. Available now.<\/strong><\/p>\n<p>10-15g fibre4 plants<\/p>\n<div class=\"sc-482ou5-2 eOHevC image align-none\">\n<figure class=\"sc-1cbdeug-0 cpcmmN\">\n<div data-gallery-length=\"4\" class=\"sc-482ou5-0 daCvYx\"><img decoding=\"async\" src=\"https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06145932-16bf28eb-d075-417d-bd3f-6f60ffa7385f.jpg\" srcset=\"https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06145932-16bf28eb-d075-417d-bd3f-6f60ffa7385f.jpg?quality=75&amp;width=320&amp;auto=webp 320w, https:\/\/static.independent.co.uk\/2024\/11\/08\/08\/06145932-16bf28eb-d075-417d-bd3f-6f60ffa7385f.jpg?quality=75&amp;width=640&amp;auto=webp 640w\" loading=\"lazy\" alt=\"(TBC)\" class=\"sc-1mc30lb-0 iSVhwZ inline-gallery-btn\"\/><\/p>\n<p><button class=\"sc-ohzviw-0 gdZNrl inline-gallery-btn\" id=\"trigger-autogallery-4822\"><span class=\"sc-ohzviw-1 ewSUe\">open image in gallery<\/span><\/button><\/p>\n<\/div><figcaption class=\"sc-1cbdeug-1 sc-1cbdeug-3 hiCdLa liXvvg\">(TBC)<\/figcaption><\/figure>\n<\/div>\n<p><strong>Ingredients:<\/strong>(Prep time 5 minutes, cook time 10 minutes)<\/p>\n<p>90g wholewheat pasta100g kale or cavolo nero, stalks removed and thinly sliced1 garlic cloveJuice of 1 lemon2tbsp nutritional yeast1 x 400g tin cannellini beans and their liquidSalt and black pepper<\/p>\n<p><strong>Swap<\/strong>: Nutritional yeast for Parmesan<\/p>\n<p><strong>Method:<\/strong><\/p>\n<p>1. Bring two saucepans of salted water to the boil. Put the pasta in one and cook for 8\u201310 minutes, or until al dente.<\/p>\n<p>2. Put the kale and garlic in the other saucepan and blanch for three minutes. When ready, drain and add to a blender with the lemon juice and nutritional yeast or Parmesan.<\/p>\n<p>3. Pour the beans into a sieve set over a bowl, keeping the liquid from the tin. Add a quarter of the beans to the blender along with the reserved liquid and blitz until totally smooth.<\/p>\n<p>4. When the pasta is ready, drain it, reserving two tablespoons of the cooking water. Return to the pan with the remaining cannellini beans, reserved cooking water and the blended sauce. Heat through for a minute or so, taste and season if necessary and serve.<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.independent.co.uk\/life-style\/food-and-drink\/tim-spector-food-for-life-gut-health-tips-b2652366.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your support helps us to tell the story From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it&#8217;s &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=129274\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-129274","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/129274","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=129274"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/129274\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=129274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=129274"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=129274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}