British nutritionist Dr. Emily Leaming announced that eating fiber, coffee, regular physical activity, and good sleep help increase the diversity of bacteria in the intestines and improve their function.
According to the expert, an unbalanced gut microbiome can be a risk factor for dementia, Parkinson's disease, depression, anxiety, and metabolic diseases (such as diabetes).
This has been confirmed by the results of numerous studies. Because the ability of the gut microbiome to influence mood, stress resistance, physical and mental health is due to the gut-brain axis.
This term refers to the two-way neuroendocrine system that links the central nervous system and the digestive system.
According to the expert, a healthy gut microbiome helps improve memory, attention, learning, mental health and overall health. To increase bacterial diversity and improve organ function, you should eat more foods rich in fiber (beneficial plant fiber), found in vegetables, fruits, legumes and grains. Because according to a study published in 2023, every 5 grams of fiber consumed daily reduces the risk of depression by 5 percent.
The expert points out that it is necessary to follow a specific schedule for sleep and wakefulness and to exercise regularly because changing the sleep time by 90 minutes is associated with an increase in pathogenic bacteria in the intestines. As for physical activity, it helps increase blood flow to the intestines and brain, which provides them with the necessary nutrients and oxygen.
According to her, drinking two cups of coffee a day has a positive effect on the gut and scientific studies have shown that the gut microbiome composition of people who drink coffee regularly is more diverse. This beneficial effect is most likely due to the high content of polyphenols (beneficial anti-inflammatory bioactive compounds) and fiber in coffee.