Bob Doroff may have once sung “3 Is a Magic Number,” but when it comes to keeping your gut healthy, you want to go a little higher.
two experts from miota, Leader in Gut Health Research Dr. Thomas Gurry and top gut health nutritionist Dr. Caitlin Hall When it comes to digestion, he revealed that 30 is the magic number.
According to experts, following the 3×30 principle promotes gut microbiome health and activity, improves digestion, strengthens the immune system, and reduces the risk of several chronic diseases.
But what are the principles and how do you follow them? Breaking down the 3×30 we’re talking about means eating 30 plants a week, consuming 30g of fiber per day, and consuming 30 minutes of will move.
Aim to eat 30 plants each week
By increasing the diversity of your diet, you can increase the variety of nutrients you get from food. moreover, american gut project People who ate 30 or more different plant-based foods each week had healthier gut microbiota than those who ate 10 or fewer.
30 may sound like a big number, but “plants” include whole grains, seeds, nuts, fruits, and vegetables. A cup of muesli with fruit and nuts could contain more than 5 different plants, and a bowl of mixed vegetable soup with seeded bread could contain 5 more. It may contain different types of plants.
Eat 30g of prebiotic fiber per day
30g is actually the government-recommended daily amount – But what’s the big deal? Prebiotic fiber slows the movement of food through your digestive system. This means that sugar is gradually released into the bloodstream, avoiding large glucose spikes (and consequent drops in energy).
Prebiotic fiber also boosts the activity of the good bacteria (microbiome) in your gut and maximizes the production of short-chain fatty acid (SCFA) molecules to support digestive health and provide energy and energy throughout the day. Helps regulate hormone levels.
move your body for 30 minutes
Widely recommended Adults should participate in at least 30 minutes of physical activity per day. This doesn’t have to be a gym session – a brisk walk, yoga, dance, or even cleaning the house is important! Pleasure and bloating are prevented.
research Exercise has been shown to protect the gut, boost SCFA production, and reduce the risk of colon cancer and inflammatory bowel disease (IBD).
