- Eat a Fiber Rich Diet
- Consume Prebiotics
- Incorporate Probiotics
- Diversify Your Diet
- Limit Processed Foods
- Avoid Unnecessary Antibiotics
- Manage Stress
Eat a Fiber Rich Diet
Various studies evidence a high intake of dietary fiber associated with numerous benefits for gut health. The NIH data records that adults should consume at least 25-30 grams of fiber each day. As a matter of fact, no more than 5% of the populace achieves this criterion. Several studies have demonstrated that if intakes go above 25 grams per day, the risk for hypertension is decreased by 15% or more.
In 2022, the demand for high-fiber foods in the global market grew by 8.5%, especially in the European and American markets. In particular, the value of high-fiber foods has increased from $12 billion in 2018 to $13.5 billion in 2022 and is expected to see further growth at an annual rate of 7% through 2028. With consumers being more concerned about gut health, whole grains, vegetables, and fruits rich in fiber are gradually becoming mainstream choices in the market. Among them, the annual growth rate of whole grain foods has already surpassed 10%. For more details on body’s antioxidant defenses, visit the link.
The increase in dietary fiber lowers the incidence of constipation. With a mere 5 grams of increased intake of dietary fiber each day, studies say the incidence of constipation decreases by as much as 28%. According to the Journal of Clinical Nutrition of the United States, an increase in intake by every 10 grams makes the possibility of weight loss rise by 4%.
According to the IDF, for every 10-gram increase in soluble fiber intake, there is a 14% reduction in the risk of developing diabetes.
Dietary fiber intake lowers the risk for heart disease. For every additional 10 grams of fiber consumed per day, there is a 17% decrease in the rate of deaths from coronary heart disease. Fiber works to lower the risk of heart disease by preventing the absorption of cholesterol in the gut, thereby reducing LDL cholesterol levels.
A 2023 survey in the United States showed that over 70% of adults do not meet the recommended fiber intake. Experts recommend increasing fiber intake gradually through simple dietary adjustments, such as replacing white bread with whole wheat bread or oatmeal for breakfast, or adding fiber-rich foods like legumes and nuts.
In fact, some foods have a remarkable fiber content. The amount in one serving of cooked black beans, about 15 grams, comes close to the upper recommended daily intake. For example, one medium-sized apple contains 4 grams of fiber and one carrot contains 3 grams of fiber.
Consume Prebiotics
One study from 2019 reported that 4 to 8 grams a day of prebiotics were sufficient to change the composition of gut microbiota, to increase bifidobacteria and lactobacilli populations, and to enhance short-chain fatty acids production such as butyrate. The number of copies of beneficial bacteria in the intestine increased roughly two times with the consumption of foods containing prebiotics, the study noted. For more information, visit probiotics timing.
According to the market research company Grand View Research, the global prebiotics market size reached $4.4 billion in 2022 and is expected to grow at an annual rate of 6.4%, reaching approximately $7.4 billion by 2028.
It is highly recommended that one can consume more than 10 grams per day to retain normal gut motility. Improvements in constipation symptoms over a course of time period were more than 70%. Frequency of defecation has been increased from 3-5 times a week in contrast to the former period.
According to a study in the International Journal of Immunology, prebiotics are able to enhance the gut’s immune function. Immune cells increased by 40% in subjects who received a diet containing prebiotics over a period of six months, in comparison with controls.
It was determined in one study that involved the Journal of Diabetes Research and Clinical Practice that prebiotics were especially helpful for people with type 2 diabetes. It illustrated that the consumption of 5 grams per day of prebiotics can decrease the levels of blood sugar in a fast by 5-10 mg/dL.
According to research in the Journal of Nutrition Reviews, 100 grams of garlic contain about 17 grams of prebiotics, while 100 grams of onions contain about 8 grams of prebiotics.
Prebiotic supplements have become a convenient option. A bottle containing 30 uses costs approximately $20 to $40. According to a consumer survey report released in 2020, about 45% of consumers purchase prebiotic-related products monthly.
The effects of long-term intake of prebiotics do not immediately appear. In one study done in 2018 and published in the Journal of Gut Health, changes in the structure of the gut microbiota only began to occur significantly after 3-4 weeks of consumption.
Incorporate Probiotics
A 2021 study in the Journal of Gut Microbiology found that a minimum daily dose of 100 million CFU of probiotics can lead to significant improvement in gut microbiota diversity, visible within 3-4 weeks.
According to the report from market research firm Fortune Business Insights, the value of the global probiotics market reached $6 billion in 2023 and is set to grow annually at a 7% clip, reaching $8.5 billion by 2028.
One such study, published in the Journal of Immunology in 2020, found that probiotics enhanced immune cells’ activities, especially T cells and B cells. The people who ingest this regularly have almost a 30% higher rate of immune response compared to others who do not take probiotics. Learn more about best green tea extract.
According to one study published in the American Journal of Gastroenterology, it was noted that taking foods or supplements containing probiotics every day can significantly reduce symptoms of people with IBS. In all, 47% of people with IBS reported considerable relief from symptoms of abdominal pain, bloating, and constipation after the use of the probiotic products.
According to a clinical trial in the journal Obesity Research, the probiotic supplements decreased body fat, particularly the accumulation of abdominal fat. During the end of the 12-week experiment, the participants of the probiotic group lost from 2 to 3 kgs in weight, while the reduction in abdominal fat exceeded 1.5 kgs.
A 2019 study in the Journal of Clinical Psychology found that probiotics can drastically lower anxiety and depression. Those people taking probiotics often show a reduction of 28% in the symptoms of anxiety and 25% in those related to depression.
In a standard serving of yogurt, there will be more than 1 billion CFUs of active probiotics. There is, however, a higher quantity of this content in the other types of probiotics drinks—for example, functional probiotic beverages—up to 10 billion CFU of probiotics.
As concluded by the study “Journal of Microbiology” in 2018, the effect of probiotics would depend on the type of strains and dose and use cycle. Generally, most of the commercially retailing probiotics are placed in the category between $10 to $50.
Diversify Your Diet
A 2020 study published in the Journal of Clinical Nutrition found that the consumption of more than 20 types of foods every day could effectively improve gut microbiota diversity. Those with high dietary diversity had a diversity in beneficial gut bacteria that was more than 30% higher.
The European Journal of Cardiology published a report in 2021 that proved a fact: increasing the proportion of plant-based foods such as vegetables, nuts, and legumes decreases the incidence of cardiovascular diseases by up to 30%. With consumption of an extra 25 grams of more diverse vegetables and nuts every week, the risk of heart attack decreases by about 3-5%.
A 2019 study published in the Journal of Obesity and Metabolism Research showed that with a high variety index of foods, the percentage of body fat and the contents of abdominal fat were approximately 1.5 kg less in subjects with high food diversity than in those with one habitual diet.
A diversified diet based on fruits, vegetables, whole grains, and high-quality proteins can help diabetic patients decrease their HbA1c by 2-3 units, according to a study in the Journal of Diabetes and Metabolic Syndrome in 2022. Learn more about anti-aging here.
According to a report by global food research company Mintel, in 2022, the global demand for diversified foods grew by 15%. The demand for plant-based protein-rich foods grew by almost 18%.
A review study published in the Journal of Psychiatry and Psychology Research in 2020 showed that a diversified diet, especially one rich in omega-3 fatty acid-rich fish, nuts, and fiber-rich foods, can reduce the incidence of depression by 20%. Individuals with high food diversity have a 20% higher mental health index.
The researchers who authored that study found out from a research base in 2021 through the Journal of Environmental Research, a 10% increase in plant-based food means carbon emission reductions by around 4.5 percent.
Limit Processed Foods
A 2019 study released by the American Heart Association pointed out that high-sugar and high-salt processed foods are major risk factors for cardiovascular diseases and recommended reducing the intake of processed foods by at least 20% annually. Reducing the intake of processed foods can lower the risk of heart attacks by about 4-6%.
A global survey in 2020 showed that reducing the intake of trans fats by 50% decreased the incidence of certain cancers by approximately 15%.
Research from the National Cancer Institute (NCI) in the United States further confirmed that after reducing highly processed meat products, the incidence of colorectal cancer decreased by 7-10%. Reducing the weekly intake of processed meats by 200 grams can lower the probability of developing colorectal cancer by about 8%.
A 2021 study published in the Journal of Diabetes Care indicated that reducing the intake of added sugars and refined starches in processed foods can effectively lower the incidence of type 2 diabetes. Reducing the consumption of processed snacks by three times a week can decrease the incidence of diabetes by 6-8%.
According to a 2022 study in the Journal of Digestive Diseases and Gut Microbiology, reducing the intake of over 50 grams of processed sugars and processed foods daily can improve the structure of the gut microbiota.
A long-term study published in the Journal of the American Medical Association indicated that teenagers who consumed processed foods more than twice a week had an obesity rate that was 25% higher than those who did not consume processed foods.
According to a 2020 survey by Consumer Reports, American households spend about $1,500 annually on purchasing processed foods. If these expenses are shifted to fresh fruits and vegetables, whole grains, and unprocessed foods, about $400 to $500 can be saved each year.
In 2021, the United Nations released the Global Food Policy Report, stating that reducing the consumption of processed foods is a core strategy for improving public health and reducing diseases such as obesity and diabetes globally.
Avoid Unnecessary Antibiotics
The World Health Organization (WHO) released a report in 2019 indicating that approximately 7 million people worldwide die each year due to antibiotic resistance, and this number is expected to increase to 10 million by 2050.
In 2018, the Centers for Disease Control and Prevention (CDC) in the United States published research data showing that about 30% of antibiotic prescriptions are ineffective or unnecessary, especially in diseases caused by viruses such as upper respiratory infections. Reducing unnecessary antibiotic prescriptions can avoid nearly 250,000 cases of antibiotic-resistant infections annually.
Research in the United States shows that the overuse of antibiotics costs the healthcare system nearly $100 billion annually in additional expenses.
According to a 2017 study published in the Journal of the American Medical Association, about 3 million children each year face gastrointestinal problems, allergic reactions, and risks of antibiotic resistance due to unnecessary antibiotic treatments. Reducing unnecessary antibiotic prescriptions by 10% annually can significantly lower the incidence of antibiotic resistance-related diseases in the pediatric population.
A 2019 study in The Lancet journal indicated that approximately 300,000 people each year are infected with resistant bacteria due to the overuse of antibiotics.
Since 2016, the European Union has implemented a “European Antibiotic Action Plan.” Three years after implementing this plan, antibiotic usage in EU countries decreased by about 15%, which directly led to a 10% reduction in antibiotic resistance-related infection rates.
A 2019 survey published in the New England Journal of Medicine showed that over 1 billion people worldwide face life-threatening risks from resistant bacterial infections each year, most of which are caused by the improper use of antibiotics leading to resistance.
Manage Stress
The American Psychological Association (APA) reported that about 77% of American adults say they frequently feel stressed. Chronic stress can lead to heart disease, obesity, diabetes, and other conditions. Health problems caused by stress cost the United States $500 billion annually in medical expenses.
A study by Harvard University found that participants who regularly practiced meditation and breathing exercises reduced their anxiety levels by 35% and improved work efficiency by about 20%.
According to research by the American College of Sports Medicine, engaging in aerobic exercise at least three times a week for 30 minutes each session can help reduce the feeling of stress by 23%.
In 2016, a survey by the University of London in the United Kingdom showed that over 60% of workplace stress is related to the psychological pressure of the work environment. By improving the work environment and increasing support for employee mental health, companies in the survey found that employee productivity increased by about 25%, and absenteeism rates decreased by about 15%. Need probiotics can also contribute to better mental health.
According to data from the American Sleep Research Society, about 70% of adults say that excessive stress affects their sleep quality. Ensuring 7 to 8 hours of quality sleep daily can reduce the feeling of stress by 35%.
Research by the American Psychological Association shows that after 6 to 8 weeks of cognitive-behavioral therapy treatment, participants’ stress levels generally decreased by about 30%.
Increasing the intake of foods rich in omega-3 fatty acids, such as salmon and flaxseeds, can help reduce stress levels by 25%. B vitamins, especially vitamins B6 and B12, have also been found to have positive effects on alleviating stress.