healthy curry with circumin improve gut health

How to improve gut health to lose weight and feel great

The gut is known as your “second brain” with good reason. Here’s how to improve your gut health to reap huge positive health and happiness rewards, says New Body Plan creator and Men’s Fitness cover model Jon Lipsey

The old saying goes that “you are what you eat”. But a more accurate version would be “you are what you absorb”.

The food you eat has an enormous effect on your health and well-being. This includes how easily you lose or gain weight to your risk of certain illnesses and diseases. A healthy gut depends on good bacteria, a solid lining and a working immune system. Keep all three in good form with these four gut-friendly compounds.

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How to improve gut health

Take choline

Choline is a water-soluble vitamin-like essential micronutrient which your body uses to build the protective mucous membrane that lines your intestinal tract, providing a first line of defence. The compound is found in eggs, poultry and certain seafood, including shrimp.

Take curcumin

Circumin, the active ingredient in turmeric, protects your intestinal walls against the negative effects of a Western diet. That helps prevent the proliferation of “bad” bacteria, according to research from the Virginia Commonwealth University School of Medicine. Add turmeric to curries, or sprinkle a teaspoonful over rice or scrambled eggs.

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Take omega-3 fatty acids

Omega 3 is an essential fatty acid that plays a prominent role in so many health-boosting functions, including working with probiotics to foster “friendly” bacteria in your gut, according to the journal Lipid Research. Eat more oily fish, nuts and seeds, or take a daily fish oil supplement to top up your levels.

Take glutamine

Glutamine is an amino acid with scientific support for reversing excess “intestinal permeability”. That’s a technical name for the much-feared leaky gut syndrome, when compounds leak through holes in your gut wall into your bloodstream. This causes allergies, inflammation, irritation and more. It’s a popular supplement to reinforce your gut walls, and is found in many high-protein foods including beef, chicken, fish and eggs, and many vegetables.

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