★ The Forgotten Fuel Most People Ignore
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The Forgotten Fuel Most People Ignore
Researchers are tracking a subtle shift inside the body that may be influencing metabolism long before symptoms appear.
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I follow a channel on YouTube that shows how many of vegetables, fruits, seeds have been removed from our system despite being more nutritious just because they can’t be harvested mechanically
Dysbiosis is associated with the development of obesity. Changes in the ratio of Firmicutes to Bacteroidetes, particularly an increase in Firmicutes, can promote greater energy storage, appetite dysregulation, and increased inflammatory processes related to insulin resistance and other metabolic disorders. Fiber, plant proteins, and omega-3 fatty acids promote the growth of beneficial bacteria, while diets low in fiber and high in saturated fats promote dysbiosis. Polyphenols in overweight or obese adults can reduce metabolic endotoxemia, increase antioxidant activity, and promote the production of short-chain fatty acids (SCFAs).
Aerobic exercise increases microbial diversity and promotes the growth of beneficial bacterial strains. Butyrate is a short-chain fatty acid produced by the gut microbiota when it ferments fiber. It shows potential for combating obesity by improving energy metabolism, reducing inflammation, increasing insulin sensitivity, controlling appetite, and strengthening the intestinal barrier, with studies suggesting improvements in BMI and fat reduction.
To stimulate the growth of beneficial bacteria involved in the production of short-chain fatty acids like butyrate, we can use various nutrients and compounds found in plant-based foods, such as those found in green tea (matcha tea is the richest in antioxidant polyphenols), black tea, black grapes with skin, kiwis, oranges and other citrus fruits, blueberries, red plums, pomegranates, nuts, and seeds.
Quercetin is a flavonoid that has demonstrated its ability to improve the state of the gut microbiota. It is found in garlic, onions, leeks, apples with the peel, peppers, buckwheat, grapes, and green tea, among other plant-based foods.
Resistant starch is found in potatoes, rice, legumes, oats, dried pasta, parsnips, and sweet potatoes, produced by cooking and then cooling them in the refrigerator for 8 hours.
Prebiotic fibers are very effective at stimulating the growth of beneficial bacteria. They are found in vegetables in general, but especially in onions, leeks, asparagus, and artichokes. They are also found in oats and legumes. Fermented foods directly provide probiotics, that is, live bacteria. It is recommended to consume live foods daily, such as kimchi, sauerkraut, kefir, yogurt, tempeh, etc.
https://www.mdpi.com/1420-3049/26/3/682 (2021).--
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1067647/full (2022).--
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1098881/full (2023).--
https://www.mdpi.com/2227-9059/13/2/260 (2024).--
https://www.mdpi.com/2227-9059/13/2/387 (2025).-
https://www.mdpi.com/2077-0383/14/14/4933 (2025).--
https://www.mdpi.com/2072-6643/17/9/1564 (2025).--
https://www.mdpi.com/2072-6643/17/15/2468 (2025).--