Incorporating foods such as fish, legumes, nuts, and vegetables into your diet can boost your performance as well as your overall health.
When researchers from the University Medical Center Groningen in the Netherlands assessed the diets and gut bacteria of over 1,400 people, they found that those whose diets were rich in bread, legumes, fish, and nuts had less potentially harmful bacteria and less intestinal inflammation in their guts. Those whose diets were rich in meat, fast food, and refined sugar had less of the good types of bacteria in their guts, as well as more intestinal inflammation.
According to the study, plant-based foods help your body produce short-chain fatty acids , which are the main sources of energy for the cells that line your colon. Plant proteins, specifically, increase the amount ofFoods part of the Mediterranean diet—such as fish, legumes, nuts, vegetables, and red wine—also increase the amount of “friendly” bacteria in your gut and provide the cells in your gut with the energy they need.
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