{"id":264014,"date":"2025-08-26T14:25:51","date_gmt":"2025-08-26T13:25:51","guid":{"rendered":"https:\/\/purovitalis.com\/?p=264014"},"modified":"2025-08-27T09:30:34","modified_gmt":"2025-08-27T08:30:34","slug":"madvarer-skadelige-mikrobiomet-tarmsundhed","status":"publish","type":"post","link":"https:\/\/staging.purovitalis.com\/da\/foods-bad-microbiome-gut-health\/","title":{"rendered":"Hvordan mad p\u00e5virker tarmfloraen og ford\u00f8jelsen"},"content":{"rendered":"<div class=\"taxonomy-post_tag blog-tags wp-block-post-terms\"><a href=\"https:\/\/staging.purovitalis.com\/da\/tag\/balance\/\" rel=\"tag\">Balance<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/da\/tag\/quercetin\/\" rel=\"tag\">quercetin<\/a><span class=\"wp-block-post-terms__separator\"> <\/span><a href=\"https:\/\/staging.purovitalis.com\/da\/tag\/resveratrol\/\" rel=\"tag\">resveratrol<\/a><\/div>\n\n\n<div class=\"wp-block-group blog-table-of-contents\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">table of contents<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What is the microbiome?<\/li>\n\n\n\n<li>How food affects the microbiome<\/li>\n\n\n\n<li>The \u201cNaughty List\u201d \u2013 Foods often linked to gut imbalance<\/li>\n\n\n\n<li>How to fix the microbiome<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Do you remember being a teenager and eating almost anything\u2014pizza, chocolate, fried food\u2014without giving it a second thought? Back then, your body often seemed invincible. Science suggests that this might not be a coincidence: our microbiome develops throughout life, starting simple in infancy, becoming more complex and resilient during adolescence, and then slowly shifting as we age. Some researchers even describe this period of youth as a kind of \u201cpeak moment\u201d for microbial diversity[<a href=\"http:\/\/Attia P. The Peter Attia Drive. Episode 283: Gut health &amp; the microbiome: improving and maintaining the microbiome, probiotics, prebiotics, innovative treatments, and more [podcast]. Interview with Colleen Cutcliffe. 2023 Dec 18. Available from: https:\/\/peterattiamd.com\/colleencutcliffe\/\">1<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this blog, we\u2019ll look at what the microbiome actually is, how it changes with age, the ways food can support or disrupt it, and practical steps you can take to keep it strong for the years ahead.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-the-microbiome\">What is the microbiome?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is the vast community of trillions of microorganisms\u2014bacteria, fungi, and viruses\u2014that live in and on us. Most reside in the gut, but they are also found on the skin, in the mouth, lungs, and nasal passages. Far from being harmful, many of these microbes are essential allies: they help us digest food, produce vitamins, regulate inflammation, and keep our immune system in balance[<a href=\"https:\/\/www.nature.com\/articles\/535047a\">2<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But their role goes far beyond digestion. The microbiome influences metabolism, immunity, inflammation, and even the way we age. In other words, it is a central player in our long-term health and well-being.<\/p>\n\n\n\n<div class=\"wp-block-group blog-definition\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">The microbiome<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The collective community of microorganisms that live inside and on the human body, supporting digestion, immunity, and overall health.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-food-affects-the-microbiome\">How food affects the microbiome<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Every meal is a message to your microbes. Some foods nourish beneficial bacteria, while others encourage imbalances that can lead to digestive problems, inflammation, or reduced microbial diversity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your microbiome is highly dynamic, which means it changes depending on what you eat on a daily basis. Diets rich in fiber, plants, and fermented foods often support a diverse and resilient gut ecosystem. In contrast, diets dominated by refined sugar, unhealthy fats, or processed products can reduce microbial diversity and weaken your gut\u2019s natural defenses. Over time, this can affect not only digestion but also immunity, energy levels, and even mood.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-naughty-list\">The \u201cNaughty list\u201d <\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-foods-often-linked-to-gut-imbalance\">Foods often linked to gut imbalance<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Not all foods are created equal for your gut microbes. While some provide fuel and support balance, others work against your microbiome. Foods that are heavily processed, high in added sugars, or loaded with artificial additives tend to harm beneficial bacteria and allow less friendly species to thrive. These dietary patterns are often connected to inflammation, digestive discomfort, and a less diverse gut flora. Lets have a look at the foods we should try to minimise to keep balance in our gut. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ultra-processed-foods-chips-packaged-snacks-sugary-cereals\">Ultra-processed foods (chips, packaged snacks, sugary cereals)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Have you ever looked at the ingredient list of your favorite snack and noticed a long list of numbers and chemical names? That\u2019s a good sign it\u2019s ultra-processed. These foods are often low in fiber and packed with additives, which means they don\u2019t provide the fuel your beneficial gut bacteria need[<a href=\"https:\/\/www.mdpi.com\/2072-6643\/17\/5\/859\">3<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recent reviews show that diets high in ultra-processed foods are linked to reduced microbial diversity, gut barrier dysfunction, and low-grade inflammation[<a href=\"https:\/\/www.bmj.com\/content\/384\/bmj-2023-077310\">4<\/a>]. Additives like <em>emulsifiers<\/em> (e.g., E433, E466) may even disrupt the mucus layer that protects the intestine, creating conditions for imbalance[<a href=\"https:\/\/www.nature.com\/articles\/nature14232\">5<\/a>].<\/p>\n\n\n\n<div class=\"wp-block-group blog-tip\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Our tip<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em> Spot ultra-processed food by scanning the ingredient list. If it contains many additives or \u201cE-numbers\u201d it\u2019s usually ultra-processed. A long list of 5\u20136+ ingredients with chemical names is another red flag.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-refined-sugars-and-sweetened-drinks\">Refined sugars and sweetened drinks<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do you ever grab a \u201chealthy\u201d snack bar or flavored yogurt, only to find out later it\u2019s packed with sugar? High intake of refined sugar can overfeed certain bacteria and fungi, while starving the beneficial ones that thrive on fiber[<a href=\"https:\/\/www.mdpi.com\/2072-6643\/10\/3\/365\">6<\/a>]. This imbalance encourages inflammation, metabolic stress, and reduced microbial diversity[<a href=\"https:\/\/www.nature.com\/articles\/s41575-019-0157-3\">7<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recent reviews link diets rich in added sugars and sweetened beverages with negative shifts in gut microbiota composition, including depletion of <em>Bifidobacteria<\/em> and <em>Faecalibacterium prausnitzii<\/em>\u2014two species known for their anti-inflammatory role[<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322001983?via%3Dihub\">8<\/a>]. Over time, this can increase the risk of obesity, type 2 diabetes, and other metabolic diseases.<\/p>\n\n\n\n<div class=\"wp-block-group blog-tip\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Our tip<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Always check the label. Sugar often hides under different names\u2014like glucose syrup, maltose, or high-fructose corn syrup. If sugar appears among the first three ingredients, the product is likely high in added sugar, even if it doesn\u2019t taste very sweet.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Related: <a href=\"https:\/\/staging.purovitalis.com\/glucose-goddess-hacks-for-stable-blood-sugar\/\">Glucose Goddess hacks: Master blood sugar for health and longevity.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-red-and-processed-meats\">Red and processed meats<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do you enjoy a steak or a quick deli sandwich? Red and processed meats can be part of many diets, but high consumption has been associated with less favorable gut microbial profiles. Excess intake may promote the growth of bacteria that produce metabolites such as trimethylamine N-oxide (TMAO), which has been linked to cardiovascular disease[<a href=\"https:\/\/www.nature.com\/articles\/nm.3145\">9<\/a>]. At the same time, some beneficial bacteria\u2014including <em>Bifidobacteria<\/em>\u2014may decrease when red meat intake is consistently high[<a href=\"https:\/\/www.nature.com\/articles\/nature12820\">10<\/a>].<\/p>\n\n\n\n<div class=\"wp-block-group blog-tip\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Our tip<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>If you eat meat, aim for moderation. Prioritize fresh cuts over processed products like sausages, bacon, and deli meats, and combine meat meals with fiber-rich sides to support microbial balance.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-fried-and-fast-food\">Fried and fast food<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Crispy fried chicken or burgers on the go may be tempting, but frequent consumption of fried and fast foods is linked to shifts in the gut microbiome. These foods are typically high in refined fats, salt, and additives, all of which can promote microbial instability and reduce species diversity[<a href=\"https:\/\/www.mdpi.com\/2072-6643\/10\/3\/365\">11<\/a>]. Diets rich in fried food have also been associated with inflammation and metabolic dysfunction in human studies[<a href=\"https:\/\/www.cambridge.org\/core\/journals\/public-health-nutrition\/issue\/ultra-processed-foods\/31F497583856B2D965FF65B7C3CAB864\">12<\/a>].<\/p>\n\n\n\n<div class=\"wp-block-group blog-tip\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Our tip<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Swap deep-frying for oven-baking or air-frying. Pair fast-food meals with vegetables or salads to reduce the strain on your microbiome.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-excessive-alcohol\">Excessive alcohol<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A glass of wine may be harmless for most, but heavy and chronic alcohol intake damages the gut lining, alters microbial composition, and increases intestinal permeability\u2014the so-called \u201cleaky gut\u201d effect[<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4590619\/\">13<\/a>]. This disruption can favor the overgrowth of harmful bacteria while suppressing beneficial ones, increasing the risk of liver and metabolic disease[<a href=\"https:\/\/www.pnas.org\/doi\/full\/10.1073\/pnas.1415174111\">14<\/a>].<\/p>\n\n\n\n<div class=\"wp-block-group blog-tip\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Our tip<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Enjoy alcohol in moderation, and always hydrate with water alongside. Supporting your diet with fiber and probiotic-rich foods can help protect your gut lining.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-foods-in-the-gray-zone-spicy-food-chocolate-whole-wheat\">Foods in the \u201cgray zone\u201d (spicy food, chocolate, whole wheat)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Is spicy food bad for your gut? Or is dark chocolate a health booster? The answer isn\u2019t simple. These foods fall into a \u201cgray zone\u201d where responses vary widely between individuals. For example, spicy food may cause discomfort in some people with irritable bowel tendencies but be well tolerated in others. Dark chocolate contains polyphenols that may even support beneficial bacteria, but it can also cause digestive upset in sensitive individuals[<a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/7\/1908?utm\">15<\/a>]. Similarly, whole wheat provides fiber but may trigger bloating in people with gluten or FODMAP sensitivity[<a href=\"https:\/\/gut.bmj.com\/content\/gutjnl\/65\/1\/169.full.pdf\">16<\/a>].<\/p>\n\n\n\n<div class=\"wp-block-group blog-definition\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Definition of FODMAP<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">FODMAPs are certain types of carbohydrates found in foods like wheat, beans, dairy, and some fruits. For people with sensitive guts, they can be harder to digest and may cause bloating or discomfort.<br><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group blog-tip\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Our tip<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Listen to your body in the end you know best. If you experience bloating, discomfort, or changes in digestion after these foods, try reducing them or reintroducing them slowly to test your tolerance.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">After looking at the foods that can throw your microbiome off balance, it helps to remember that small choices in the supermarket can make a big difference. If you want to do your microbiome a favor next time you go grocery shopping, keep these simple checks in mind:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Check for E-numbers or long ingredient lists \u2192 often ultra-processed.<\/li>\n\n\n\n<li>Watch for hidden sugars in \u201chealthy\u201d products like oatmeal.<\/li>\n\n\n\n<li>Be cautious with sugar-free\/diet claims \u2192 often sweeteners, e.g. in diet soda.<\/li>\n\n\n\n<li>Choose fresh cuts over heavily processed meats.<\/li>\n\n\n\n<li>Replace fried with baked or air-fried alternatives.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-fix-the-microbiome\">How to fix the microbiome<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is dynamic. Even if it has been disrupted by diet, stress, or other lifestyle factors, it luckily has the ability to recover when given the right support. Research points to three main areas\u2014diet, lifestyle, and targeted supplements\u2014that can help restore and maintain microbial balance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-dietary-strategies\">1. Dietary strategies<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Eat more fiber<\/em><br>Fiber is the main fuel for beneficial bacteria. When microbes ferment fiber, they produce short-chain fatty acids (SCFAs) like butyrate, which strengthen the gut lining and reduce inflammation. Whole foods such as vegetables, legumes, fruits, and oats are rich in these fibers[<a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/13\/2559\">17<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Include fermented foods<\/em><br>Yogurt, kefir, kimchi, sauerkraut, and kombucha deliver live microbes that support diversity. A 2021 study in <em>Cell<\/em> showed that fermented foods significantly increased microbiome diversity and reduced inflammation in adults[<a href=\"https:\/\/www.cell.com\/cell\/fulltext\/S0092-8674(21)00754-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0092867421007546%3Fshowall%3Dtrue\">18<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Diversify your plate<\/em><br>The American Gut Project found that people who eat 30 or more different plant foods per week have a more diverse microbiome than those eating fewer than 10[<a href=\"https:\/\/journals.asm.org\/doi\/10.1128\/msystems.00031-18\">19<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Mediterranean-style diet<\/em><br>Rich in vegetables, legumes, olive oil, and fish, this diet has been linked to higher levels of <em>Faecalibacterium prausnitzii<\/em>, a bacterium known for its anti-inflammatory effects[<a href=\"https:\/\/gut.bmj.com\/content\/65\/11\/1812\">20<\/a>].<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-lifestyle-factors\">2. Lifestyle factors<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Prioritize sleep<\/em><br>Poor sleep and irregular eating patterns can disturb the gut\u2019s circadian rhythm and microbial balance[<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-023-03204-x\">21<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Manage stress<\/em><br>Chronic stress impacts the gut-brain axis, which in turn reduces beneficial bacteria and promotes imbalance[<a href=\"https:\/\/www.cell.com\/trends\/neurosciences\/abstract\/S0166-2236(13)00008-8?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0166223613000088%3Fshowall%3Dtrue\">22<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Move your body<\/em><br>Regular physical activity is associated with higher microbial diversity and an increase in butyrate-producing species, both important for gut health[<a href=\"https:\/\/gut.bmj.com\/content\/63\/12\/1913\">23<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Read much more about all three topics here: <a href=\"https:\/\/staging.purovitalis.com\/sleep-for-longevity\/\">Sleep for longevity<\/a>, <a href=\"https:\/\/staging.purovitalis.com\/stress-aging-cortisol-longevity\/\">How stress and cortisol impact aging<\/a>, <a href=\"https:\/\/staging.purovitalis.com\/best-exercises-for-longevity-the-science-backed-guide\/\">Exercises for longevity. <\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-supplements\">3. Supplements<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Diet and lifestyle are the foundation, but certain supplements have also shown measurable effects on the microbiome:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><a href=\"https:\/\/staging.purovitalis.com\/products\/liposomal-resveratrol\/\">Resveratrol<\/a><\/em><br>Research suggests resveratrol may increase microbial diversity, support the intestinal barrier, and promote beneficial bacteria[<a href=\"https:\/\/journals.asm.org\/doi\/10.1128\/mbio.02210-15\">24<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><a href=\"https:\/\/staging.purovitalis.com\/products\/berberine-balance\/\">Berberine<\/a><\/em><br>Has been shown to modulate the gut microbiota, enrich butyrate-producing species, and reduce inflammation. Early human studies also suggest metabolic benefits[<a href=\"https:\/\/www.spandidos-publications.com\/10.3892\/mmr.2017.6321\">25<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><a href=\"https:\/\/staging.purovitalis.com\/products\/liposomal-quercetin\/\">Quercetin<\/a><\/em><br>A flavonoid that appears to promote beneficial bacteria such as <em>Bifidobacterium<\/em> and <em>Lactobacillus<\/em> while suppressing harmful strains in preclinical studies[<a href=\"https:\/\/pubs.acs.org\/doi\/10.1021\/jf402506c\">26]<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Read also this related blog: <a href=\"https:\/\/staging.purovitalis.com\/gut-health-and-aging\/\">The connection between gut health and aging<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-trust-your-gut\">Trust your gut <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome touches almost every aspect of our health\u2014from digestion and immunity to metabolism and even how we age. Science shows that a plant-rich diet, fermented foods, quality sleep, stress balance, and regular movement all help create a resilient microbial ecosystem. <a href=\"https:\/\/staging.purovitalis.com\/shop\/\">Supplements<\/a> like resveratrol, berberine, and quercetin may offer additional support.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Perhaps this is also the reason behind the old saying <em>\u201ctrust your gut.\u201d<\/em> Our gut really does send signals\u2014both to our brain and to the rest of the body. By caring for it, you\u2019re not just improving digestion, but strengthening an invisible ally for long-term health and well-being.<\/p>\n\n\n\n<details class=\"wp-block-details blog-references is-layout-flow wp-block-details-is-layout-flow\"><summary>References <\/summary>\n<ol class=\"wp-block-list\">\n<li>Attia P. <em>The Peter Attia Drive<\/em>. Episode 283: Gut health &amp; the microbiome: improving and maintaining the microbiome, probiotics, prebiotics, innovative treatments, and more [podcast]. Interview with Colleen Cutcliffe. 2023 Dec 18. Available from: <a>https:\/\/peterattiamd.com\/colleencutcliffe\/<\/a><\/li>\n\n\n\n<li>K\u00e5hrstr\u00f6m C.T., Pariente N., Weiss U. Intestinal microbiota in health and disease. Nature. 2016;535:47. doi: 10.1038\/535047a.<\/li>\n\n\n\n<li>Rondinella P, Colica C, Abenavoli L, Della Corte C, Boccuto L, De Lorenzo A, et al. The detrimental impact of ultra-processed foods on the human gut microbiome and gut barrier. <em>Nutrients<\/em>. 2025;17(5):859. doi:10.3390\/nu17050859<\/li>\n\n\n\n<li>Lane MM, Lotfaliany M, Peacock A, Panagiotopoulos S, Mohebbi M, Ashrafi S, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of meta-analyses. <em>BMJ<\/em>. 2024;384:e077310. doi:10.1136\/bmj-2023-077310<\/li>\n\n\n\n<li>Chassaing B, Koren O, Goodrich JK, Poole AC, Srinivasan S, Ley RE, et al. Dietary emulsifiers impact the mouse gut microbiota, promoting colitis and metabolic syndrome. <em>Nature<\/em>. 2015;519(7541):92\u20136. doi:10.1038\/nature14232<\/li>\n\n\n\n<li>Zin\u00f6cker M, Lindseth IA. The Western diet\u2013microbiome-host interaction and its role in metabolic disease. <em>Nutrients<\/em>. 2018;10(3):365. doi:10.3390\/nu10030365<\/li>\n\n\n\n<li>Dalile B, Van Oudenhove L, Vervliet B, Verbeke K. The role of short-chain fatty acids in microbiota\u2013gut\u2013brain communication. <em>Nat Rev Gastroenterol Hepatol<\/em>. 2019;16(8):461\u201378. doi:10.1038\/s41575-019-0157-3<\/li>\n\n\n\n<li>Ruiz-Ojeda FJ, Plaza-D\u00edaz J, S\u00e1ez-Lara MJ, Gil A. Effects of sweeteners on the gut microbiota: a review of experimental studies and clinical trials. <em>Adv Nutr<\/em>. 2019;10(suppl_1):S31\u201348. doi:10.1093\/advances\/nmy037<\/li>\n\n\n\n<li>Koeth RA, Wang Z, Levison BS, Buffa JA, Org E, Sheehy BT, et al. Intestinal microbiota metabolism of l-carnitine, a nutrient in red meat, promotes atherosclerosis. <em>Nat Med<\/em>. 2013;19(5):576\u201385. doi:10.1038\/nm.3145<\/li>\n\n\n\n<li>David LA, Maurice CF, Carmody RN, Gootenberg DB, Button JE, Wolfe BE, et al. Diet rapidly and reproducibly alters the human gut microbiome. <em>Nature<\/em>. 2014;505(7484):559\u201363. doi:10.1038\/nature12820<\/li>\n\n\n\n<li>Zin\u00f6cker M, Lindseth IA. The Western diet\u2013microbiome-host interaction and its role in metabolic disease. <em>Nutrients<\/em>. 2018;10(3):365. doi:10.3390\/nu10030365<\/li>\n\n\n\n<li>Mart\u00ednez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA. Ultra-processed foods and human health: evidence from observational studies. <em>Public Health Nutr<\/em>. 2016;19(11):2069\u201382. doi:10.1017\/S1368980016001468<\/li>\n\n\n\n<li>Engen PA, Green SJ, Voigt RM, Forsyth CB, Keshavarzian A. The gastrointestinal microbiome: alcohol effects on the composition of intestinal microbiota. <em>Alcohol Res<\/em>. 2015;37(2):223\u201336.<\/li>\n\n\n\n<li>Leclercq S, Matamoros S, Cani PD, Neyrinck AM, Jamar F, St\u00e4rkel P, et al. Intestinal permeability, gut-bacterial dysbiosis, and behavioral markers of alcohol-dependence severity. <em>Proc Natl Acad Sci U S A<\/em>. 2014;111(42):E4485\u201393. doi:10.1073\/pnas.1413458111<\/li>\n\n\n\n<li>Mart\u00edn-Pel\u00e1ez S, Mosele JI, Pizarro N, Farr\u00e0s M, de la Torre R, Subirana I, et al. Effect of cocoa and red berries on the gut microbiota: a randomized controlled trial. <em>Nutrients<\/em>. 2017;9(6):649. doi:10.3390\/nu9060649<\/li>\n\n\n\n<li>De Giorgio R, Volta U, Gibson PR. 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Exercise and associated dietary extremes impact on gut microbial diversity. <em>Gut<\/em>. 2014;63(12):1913\u201320. doi:10.1136\/gutjnl-2013-306541<\/li>\n\n\n\n<li>Chen ML, Yi L, Zhang Y, Zhou X, Ran L, Yang J, et al. Resveratrol attenuates trimethylamine-N-oxide (TMAO)-induced atherosclerosis by regulating TMAO synthesis and bile acid metabolism via remodeling gut microbiota. <em>mBio<\/em>. 2016;7(2):e02210\u201315. doi:10.1128\/mBio.02210-15 <\/li>\n\n\n\n<li>Xu JH, Liu XZ, Pan W, Zou DJ. Berberine protects against diet-induced obesity through regulating metabolic endotoxemia and gut hormone levels. <em>Mol Med Rep<\/em>. 2017;15(5):2765\u201387. doi:10.3892\/mmr.2017.6321<\/li>\n\n\n\n<li> Etxeberria U, Fern\u00e1ndez-Quintela A, Milagro FI, Aguirre L, Mart\u00ednez JA, Portillo MP. Impact of polyphenols and polyphenol-rich dietary sources on gut microbiota composition. <em>J Agric Food Chem<\/em>. 2013;61(40):9517\u201333. doi:10.1021\/jf402506c<br><\/li>\n<\/ol>\n<\/details>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>table of contents Do you remember being a teenager and eating almost anything\u2014pizza, chocolate, fried food\u2014without giving it a second thought? Back then, your body often seemed invincible. Science suggests that this might not be a coincidence: our microbiome develops throughout life, starting simple in infancy, becoming more complex and resilient during adolescence, and then [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":265413,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[66],"tags":[346,215,174],"class_list":["post-264014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-longevity","tag-balance","tag-quercetin","tag-resveratrol"],"acf":[],"_links":{"self":[{"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/posts\/264014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/comments?post=264014"}],"version-history":[{"count":5,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/posts\/264014\/revisions"}],"predecessor-version":[{"id":265794,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/posts\/264014\/revisions\/265794"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/media\/265413"}],"wp:attachment":[{"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/media?parent=264014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/categories?post=264014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/staging.purovitalis.com\/da\/wp-json\/wp\/v2\/tags?post=264014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}