Khaberni - The reasons we care about our gut health are increasing, as the healthy microbiome, which is the total of trillions of beneficial bacteria and the chemicals they produce, helps the body fight diseases and improve mental health. But how do we take care of this microbiome?
Megan Rossi, a doctor in science and nutrition specialist, known as the "Gut Health Queen," says in an interview with the podcast "Am I Doing This Wrong?" hosted by Raj Punjabi and Noah Michelson: "The first thing I ask people to do is diversify the plants they eat and try to get 30 different types each week."
Rossi adds that these plants should come from what she calls the "Super Six": whole grains, nuts and seeds, vegetables, fruits, legumes, and herbs and spices. She says, "If we want to have a diverse group of bacteria in our guts, which have multiple superpower-like abilities, we must provide them with this diversity of food, otherwise they will weaken or die," Rossi explains.
However, there is a simpler step that is no less important: "chew your food more," and Rossi explains, "It's about digestion, not just the mechanical breakdown of food in the mouth, but also through the enzymes found in the saliva that start the chemical breakdown," Rossi clarifies.
Studies have shown that good chewing allows for better nutrient absorption. For example, comparing chewing almonds 10 times versus 40 times, researchers found that more chewing allows the body to absorb more beneficial elements, whereas less chewing leads to their waste.
To improve chewing habits, Rossi advises focusing on the first two bites of each meal, and increasing by three extra chews at each bite. She says, "Over the weeks, you can gradually increase the chewing, and within six months, you will have reached a good number of chews."
