Promote a Healthy Gut Microbiome With Organic Food

Research suggests that nibbling on organic foods can improve your gut microbiome. These are the communities of good bacteria that live inside you and have a role in digestion, immune function and mood.

Organic food is grown without synthetic pesticides and herbicides. It is also free from ionizing radiation, sewage sludge and genetically modified organisms.

A Diverse Diet

Eating a wide range of foods will help you build a healthy microbiome. This includes foods that contain prebiotic fibre, such as fruits and vegetables, which the bacteria in your gut can digest; probiotic foods, such as yoghurt (preferably unsweetened), kefir, a sour milk drink with five times more microbes than yoghurt, and fermented foods, such as sauerkraut, kimchi, miso, tempeh and natto, which all host a diverse array of gut bacteria.

The microbes in your gut also play an important role in the body’s blood sugar levels, and they may help with mental health, as certain types of bacteria can produce chemicals such as serotonin that are essential for brain function. They also protect against inflammation and can help your digestive system digest food and extract nutrients.

Another way to promote a good gut microbiome is to exercise regularly – the microbes in your gut respond positively to activity, so get moving! Aim for a minimum of 30 minutes of moderate intensity exercise each day.

Prebiotic Fibre

Gut microbes ferment the non-digestible dietary fibre in food to produce short-chain fatty acids (SCFAs). These provide energy for the gut mucosa, shape the colonic physiology and are involved in host signalling. Diets low in fibre have been linked to increased risk of a range of conditions including obesity, inflammatory bowel disease, cardiovascular disease and colon cancer.

Research has shown that adding more prebiotic foods to the diet increases SCFA production and a diverse community of gut bacteria. The best sources of prebiotics include garlic, leeks and shiitake mushrooms. Garlic is a natural prebiotic and is rich in antioxidants, while shiitake mushrooms are high in prebiotics and minerals. Baobab powder is also a great source of prebiotic fibre as well as polyphenols, antioxidants, calcium, magnesium and potassium.

Although you can buy prebiotic supplements, experts agree that getting your probiotics and prebiotics from whole foods is the best way to ensure optimal health. Try adding garlic, kimchi and sauerkraut to your meals to get the most out of these gut-boosting superfoods.

Fermented Foods

The digestive tract is teeming with microorganisms, and the health of your gut microbial community can have significant impacts on your immune system and overall health. The right mix of organisms can help fine-tune the immune system, and the wrong ones can actually weaken the lining of your intestines, which can lead to a number of diseases.

Eating a fermented diet may be a simple way to improve the health of your gut microbial community. In a study, researchers found that when people consumed a diet high in fermented foods like yogurt, kefir, kimchi, and kombucha for 10 weeks, they had more diverse gut microbes than those who ate a fiber-rich diet. They also had less activation of four types of immune cells and lower levels of inflammatory markers in their blood samples. The effects were stronger with larger servings of fermented foods.

Avoid Antibiotics

Your gut microbiome is a massive community of trillions of bacteria and fungi that reside in the nooks and crannies of your gastrointestinal tract and have an enormous influence on the immune system, digestion, body weight and metabolism. They also play a role in preventing disease and promoting health.

When antibiotics are used, they disrupt this balance of microbes, wiping out many healthy bacteria that help you digest your food, leading to stomach upset and other side effects. Antibiotics can also lead to the overgrowth of C. difficile, a harmful bacteria that causes diarrhea.

The good news is that you can replenish the healthy bacteria with a diet of fermented foods and beverages, says Patterson. Try cultured buttermilk, miso, sauerkraut, kimchi and probiotic yogurt, along with high-fiber foods like whole grains, vegetables and legumes. You can also add prebiotic fibers, such as galactooligosaccharides, fructans and cellulose to your diet. Avoid processed foods, fizzy drinks and fried foods that can irritate your digestive system.

Frequently Asked Questions

What is inorganic foods?

Organic food does not use pesticides or fertilizers. These chemicals can cause health problems in organic foods.

Organic food can be grown without chemical fertilizers, pesticides herbicides, fungicides, and other harmful substances. These chemicals can be harmful to both animals and people.

Inorganic foods include meat, fish and eggs, dairy, butter, yogurts, honey, yogurt, honey, grains and vegetables, as well as spices, herbs, fruits, and spices.

Organic refers the way an agricultural product grows. Organic farming employs natural methods and soil amendments for growing crops. Conventional agriculture uses pesticides or fertilizers.

U.S. Department of Agriculture guidelines must be followed when organic food is labeled. According to the National Organic Program Standards, all certified organic food must be free from prohibited materials such as antibiotics, growth hormones, genetically modified organisms (GMOs), and industrial solvents. Additionally, organic food must be raised without toxic chemicals, petroleum-based fertilizers, sewage sludges, or ionizing radiation.

What are some of the most popular organic products in your country?

Organic food is the fastest-growing industry today. We've come far from our roots but there is still room for improvement.

Organic products will be the future. Organic products are safer, more sustainable, and cheaper for consumers.

But they tend to be more expensive. That is why we developed the Organic Food Index. We wanted the ability to identify which foods are currently most popular and whether these trends have changed.

The results of the study show that organic food has become more popular. Between 2011 & 2012, almost half of Americans purchased organic food.

According to the USDA, organic production increased by 10% last year alone. Currently, organic food accounts for 9% in the U.S. agricultural production.

Organic food is definitely on the rise, but it still seems expensive for consumers. According to the Organic Trade Association OTA, organic food retail prices are about twice those of conventional products.

The organic food sector is growing faster than other segments of the food supply. You can see that organic food has been steadily increasing since 2009.

According to OTA however, the volume in supermarkets of organic products grew by 14% from 2010 to 2011.

This is because of consumer demand for healthier products, which explains the rise in organic food sales across all age categories.

However, younger generations are leading the charge when choosing organic food. Millennials are twice likely to choose organic food than the baby boomers. 25 percent of organic food purchases are made by young adults younger than 35.

What are organic beauty items?

Organic Beauty Products are natural products that do not contain any synthetic chemicals, including parabens. Phenoxyethanol, phthalates and artificial preservatives. These ingredients are found in most conventional beauty products, including cosmetics, perfumes, shampoos, etc.

Organic beauty products don't contain genetically modified organisms and are therefore free from animal testing.

The USDA defines organic food as "a system which fosters cycle of resources"; it has been used for decades by the USDA to describe foods that are grown without pesticides.

The harmful effects of chemical compounds on our bodies have led to an increase in the demand for ecofriendly beauty products.

These include cancer, allergies, skin irritation, hormonal imbalance, and premature aging.

Organic beauty businesses are committed to providing safe, healthy products that consumers can use while protecting the environment.

Why should I buy organic?

Conventional agriculture has been linked to several health problems, including asthma, allergies, obesity, diabetes, cancer, birth defects, hormone imbalances, and other diseases. Make healthy food choices.

The Environmental Working Group offers these tips:

As much as possible, purchase organic fruits or vegetables

USDA organic labels are required for meat, poultry, eggs and milk.

Avoid processed foods that are labeled "natural" or "no added ingredients."

Carefully review ingredient lists. If an ingredient isn’t listed, it might be added during processing.

It is better to eat fresh meats than canned or frozen. Foods that are frozen or canned often have less nutritionally-rich ingredients, such as high fructosecorn syrup.

What should I look out for when buying organic products?

USDA-certified organic label are desirable. This certifies that the product has met certain standards set by USDA. You will find the USDA Organic seal on all boxes, cartons and cans.

When shopping for meat ensure it comes only from cows that are fed 100% organic feed. Cattle are ruminants, which means they chew the cud. Ruminant cattle have four stomach compartments: rumen, reticulum, omasum, and abomasum. To be labeled '100% organic, all animal parts must be organically nourished.

Make sure you only buy chicken from chicken farms that are fed organically and have never been given antibiotics. Chickens are omnivores. This means they can eat both plant and animal food. The digestive tract of an omnivorous chicken is composed of a crop and proventriculus, gizzard as well as small intestine, large intestinale, and anus.

You should ensure you only buy dairy products made from milk that has been produced by cows who have been fed 100% organically grown food. Just like ruminants have four stomachs, dairy cows have four. The fourth stomach compartment--the cow's udder--is where milk is produced.

If you are buying other types of livestock, make sure to check the label to determine the percentage of their diet. A label for pork might say "95% organic", which means that 95% of the feed used by the pork came from organic sources.

Statistics

• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)
• According to a study performed by consumerreports.org, organic products, compared to non-organic products, ranged anywhere from 13 percent cheaper to 303 percent more expensive. (en.wikipedia.org)
• Cosmetic brands such as Laurel and Rose Mira are 100 percent organic and have a wide array of skincare products. (en.wikipedia.org)
• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)

External Links

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• Summary


• Clean Fifteen (tm) Conventional Produce Using the Least Pesticides

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• Organic food and the impact on human nutrition: A comparison of the status-quo and potential research - ScienceDirect


• Technical note: Simultaneous Vitamin and Carotenoid Analysis of Milk from Total Mixed Ratio-Fed Cows - ScienceDirect

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• OTA


• U.S. sales of organic products soared to new heights, reaching nearly $62Billion in 2020

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• USDA

How To

Five Reasons to Purchase Organic Products

Organic food is grown without synthetic fertilizers and pesticides. They don't contain any genetically modified organisms or irradiated foods. They are not made with sewage sludge, industrial solvents, or any other chemical substances. During the course of its growth cycle, the natural environment of the food is protected from contamination. It is free of artificial preservatives and additives. No hormones or antibiotics are used. They are also made in conditions that maintain their nutritional value and freshness for longer times.

1. Health benefits. Organic produce contains less chemicals that nonorganic. This means that it is less likely to cause allergies. This means you're also consuming less toxic and carcinogens.
2. Eco-friendliness. Produce grown without synthetic fertilizer and pesticides requires very little water. Organic farms are often located far from areas with high levels of pollution because it takes so much energy for conventional agriculture to grow. This helps to reduce the amount of air pollution.
3. Sustainability. Organic farming relies on soil fertility, rather than chemical fertilisers. This results in healthier soils and higher levels organic matter. Soil health improves when farmers rotate crops and leave land fallow periodically. Strong immune systems are developed when farm animals only eat grasses and grains that have not been treated with hormones or antibiotics.
4. Taste. The taste of conventional fruits and veggies is often bland. This is because they are picked at the peak of ripeness. They then get shipped long distances to their destination. Organic produce is sweeter and richer because it was harvested at the peak of its ripeness.
5. Nutrition. Many conventional processed foods contain harmful substances like BPA and GMOs. Avoid these harmful chemicals by eating whole foods, such as meat, eggs and fish, seeds, legumes, fruits, vegetables, herbs, and beans.

Resources:

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