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Time of India
8 hours ago
- Health
- Time of India
gut health and cheese: The truth about cheese and gut health — which ones support your microbiome best?
Has cheese been unfairly blamed all these years? ADVERTISEMENT Which cheeses are actually good for your gut? ADVERTISEMENT ADVERTISEMENT What if you're lactose intolerant? How can you eat cheese to actually support your microbiome? Are some cheeses just not worth it? How does cheese stack up against other gut-friendly foods? FAQs For a long time, cheese has been seen as a bad food that causes everything from heart disease to bloating. But it looks like science might be giving cheese another chance. Experts say that some cheeses can actually be good for your gut health What's the secret? It's all about picking the right unpasteurized, and aged cheeses are apparently good for your microbiome. But processed kinds don't have much microbial value. Good cheese can help make a gut-friendly diet when eaten with foods high in primarily to its saturated fat content, cheese has been unfairly maligned for decades. However, Professor Tim Spector, an epidemiologist, author, and co-founder of the ZOE health study, asserts that this narrative is out of to recent research, saturated fats found in whole foods, such as cheese, behave differently than those found in highly processed to extensive epidemiology studies, moderate cheese consumption actually lowers the risk of heart disease and doesn't raise cholesterol as we once thought, as per a report by The only is cheese safe, it may even be beneficial. Probiotics, or live beneficial bacteria, are present in many types and are crucial for gut health. When the proper type of cheese is consumed as part of a varied, whole-food-rich diet, we should reconsider it as a gut-friendly that are raw, unpasteurized, traditionally aged, or made with live cultures are generally the best for gut health. They have a high microbial diversity and are frequently produced with little processing, as per a report by The varied microbes are typically found in artisan cheeses, particularly those that are raw, unpasteurized, or traditionally aged. More variety can be found in blue cheeses with blue molds injected, like Roquefort or varied microbes can also be found in aged dry cheeses like Mrs. Kirkham's Lancashire, aged goudas, cheddars, and some alpine-style cheeses like goat's cheese or Comté. At room temperature, high-quality soft cheeses can almost see the microorganisms to its low lactose content, which can be uncomfortable for those who are lactose intolerant, cheese is a popular option for gut a lot of cheeses, particularly aged ones, are naturally low in lactose, and as they age, bacteria break down a large portion of the lactose. For people who have trouble with dairy, hard cheeses like aged gouda, parmesan, comté, and cheddar usually only contain trace amounts. Cheeses made from goat's and sheep's milk have slightly different fat and protein structures, which makes them easier to should be consumed with plant-based, high-fiber foods that support the introduced microbes if you want to maintain gut health. For instance, adding aged gruyère to wholegrain sourdough with sauerkraut, layering goat's cheese on top of lentil or beetroot salads, or pairing mature cheddar with apple or pear slices can all support the microbiome. Because you are combining postbiotic-rich cheese or live cultures with the prebiotic fiber that supports your gut flora, the aim is processed cheese has been stabilized and refined, it has less microbial value than it may appear. Pre-sliced sandwich fillers, processed cheese spreads, cheap pizza cheeses, and shredded store-bought blends do contain some good is worthwhile to put quality ahead of convenience if gut health is your main concern. With 0.8–1 kg consumed annually per person, processed cheese consumption is declining in the substances like peptides, short-chain fatty acids, and lipids that are created during fermentation are found in cheese and may have an impact on gut health and the immune system. The impact of cheese on gut health varies depending on its type, quantity, and fermented foods like kefir, kimchi, kombucha, and sauerkraut are teeming with a wider range of live microbes, and their impact on gut microbial diversity is likely greater than that of average budget is a good ally for gut health, but how much of an impact it has varies depending on the type, quantity, and particularly aged, unpasteurized, or artisan cheeses, which contain live cultures and bioactive compounds that benefit gut exactly. Highly processed cheeses, such as pizza toppings and spray cans, lack beneficial bacteria. For gut support, stick with traditional, minimally processed options.
Time of India
11 hours ago
- Health
- Time of India
The truth about cheese and gut health — which ones support your microbiome best?
Contrary to past beliefs, certain cheeses, especially aged, unpasteurized, or artisan varieties, can benefit gut health due to their live cultures and bioactive compounds. These cheeses, when consumed moderately with high-fiber foods, support a diverse gut microbiome. Processed cheeses, however, offer minimal microbial value, making quality choices essential for gut health. Tired of too many ads? Remove Ads Has cheese been unfairly blamed all these years? Tired of too many ads? Remove Ads Which cheeses are actually good for your gut? What if you're lactose intolerant? Tired of too many ads? Remove Ads How can you eat cheese to actually support your microbiome? Are some cheeses just not worth it? How does cheese stack up against other gut-friendly foods? FAQs For a long time, cheese has been seen as a bad food that causes everything from heart disease to bloating. But it looks like science might be giving cheese another chance. Experts say that some cheeses can actually be good for your gut health What's the secret? It's all about picking the right unpasteurized, and aged cheeses are apparently good for your microbiome. But processed kinds don't have much microbial value. Good cheese can help make a gut-friendly diet when eaten with foods high in primarily to its saturated fat content, cheese has been unfairly maligned for decades. However, Professor Tim Spector, an epidemiologist, author, and co-founder of the ZOE health study, asserts that this narrative is out of to recent research, saturated fats found in whole foods, such as cheese, behave differently than those found in highly processed to extensive epidemiology studies, moderate cheese consumption actually lowers the risk of heart disease and doesn't raise cholesterol as we once thought, as per a report by The only is cheese safe, it may even be beneficial. Probiotics, or live beneficial bacteria, are present in many types and are crucial for gut health. When the proper type of cheese is consumed as part of a varied, whole-food-rich diet, we should reconsider it as a gut-friendly that are raw, unpasteurized, traditionally aged, or made with live cultures are generally the best for gut health. They have a high microbial diversity and are frequently produced with little processing, as per a report by The varied microbes are typically found in artisan cheeses, particularly those that are raw, unpasteurized, or traditionally aged. More variety can be found in blue cheeses with blue molds injected, like Roquefort or varied microbes can also be found in aged dry cheeses like Mrs. Kirkham's Lancashire, aged goudas, cheddars, and some alpine-style cheeses like goat's cheese or Comté. At room temperature, high-quality soft cheeses can almost see the microorganisms to its low lactose content, which can be uncomfortable for those who are lactose intolerant, cheese is a popular option for gut a lot of cheeses, particularly aged ones, are naturally low in lactose, and as they age, bacteria break down a large portion of the lactose. For people who have trouble with dairy, hard cheeses like aged gouda, parmesan, comté, and cheddar usually only contain trace amounts. Cheeses made from goat's and sheep's milk have slightly different fat and protein structures, which makes them easier to should be consumed with plant-based, high-fiber foods that support the introduced microbes if you want to maintain gut health. For instance, adding aged gruyère to wholegrain sourdough with sauerkraut, layering goat's cheese on top of lentil or beetroot salads, or pairing mature cheddar with apple or pear slices can all support the microbiome. Because you are combining postbiotic-rich cheese or live cultures with the prebiotic fiber that supports your gut flora, the aim is processed cheese has been stabilized and refined, it has less microbial value than it may appear. Pre-sliced sandwich fillers, processed cheese spreads, cheap pizza cheeses, and shredded store-bought blends do contain some good is worthwhile to put quality ahead of convenience if gut health is your main concern. With 0.8–1 kg consumed annually per person, processed cheese consumption is declining in the substances like peptides, short-chain fatty acids, and lipids that are created during fermentation are found in cheese and may have an impact on gut health and the immune system. The impact of cheese on gut health varies depending on its type, quantity, and fermented foods like kefir, kimchi, kombucha, and sauerkraut are teeming with a wider range of live microbes, and their impact on gut microbial diversity is likely greater than that of average budget is a good ally for gut health, but how much of an impact it has varies depending on the type, quantity, and particularly aged, unpasteurized, or artisan cheeses, which contain live cultures and bioactive compounds that benefit gut exactly. Highly processed cheeses, such as pizza toppings and spray cans, lack beneficial bacteria. For gut support, stick with traditional, minimally processed options.
Economic Times
11 hours ago
- Health
- Economic Times
The truth about cheese and gut health — which ones support your microbiome best?
Has cheese been unfairly blamed all these years? Live Events Which cheeses are actually good for your gut? What if you're lactose intolerant? How can you eat cheese to actually support your microbiome? Are some cheeses just not worth it? How does cheese stack up against other gut-friendly foods? FAQs (You can now subscribe to our (You can now subscribe to our Economic Times WhatsApp channel For a long time, cheese has been seen as a bad food that causes everything from heart disease to bloating. But it looks like science might be giving cheese another chance. Experts say that some cheeses can actually be good for your gut health What's the secret? It's all about picking the right unpasteurized, and aged cheeses are apparently good for your microbiome. But processed kinds don't have much microbial value. Good cheese can help make a gut-friendly diet when eaten with foods high in primarily to its saturated fat content, cheese has been unfairly maligned for decades. However, Professor Tim Spector, an epidemiologist, author, and co-founder of the ZOE health study, asserts that this narrative is out of to recent research, saturated fats found in whole foods, such as cheese, behave differently than those found in highly processed to extensive epidemiology studies, moderate cheese consumption actually lowers the risk of heart disease and doesn't raise cholesterol as we once thought, as per a report by The only is cheese safe, it may even be beneficial. Probiotics, or live beneficial bacteria, are present in many types and are crucial for gut health. When the proper type of cheese is consumed as part of a varied, whole-food-rich diet, we should reconsider it as a gut-friendly that are raw, unpasteurized, traditionally aged, or made with live cultures are generally the best for gut health. They have a high microbial diversity and are frequently produced with little processing, as per a report by The varied microbes are typically found in artisan cheeses, particularly those that are raw, unpasteurized, or traditionally aged. More variety can be found in blue cheeses with blue molds injected, like Roquefort or varied microbes can also be found in aged dry cheeses like Mrs. Kirkham's Lancashire, aged goudas, cheddars, and some alpine-style cheeses like goat's cheese or Comté. At room temperature, high-quality soft cheeses can almost see the microorganisms to its low lactose content, which can be uncomfortable for those who are lactose intolerant, cheese is a popular option for gut a lot of cheeses, particularly aged ones, are naturally low in lactose, and as they age, bacteria break down a large portion of the lactose. For people who have trouble with dairy, hard cheeses like aged gouda, parmesan, comté, and cheddar usually only contain trace amounts. Cheeses made from goat's and sheep's milk have slightly different fat and protein structures, which makes them easier to should be consumed with plant-based, high-fiber foods that support the introduced microbes if you want to maintain gut health. For instance, adding aged gruyère to wholegrain sourdough with sauerkraut, layering goat's cheese on top of lentil or beetroot salads, or pairing mature cheddar with apple or pear slices can all support the microbiome. Because you are combining postbiotic-rich cheese or live cultures with the prebiotic fiber that supports your gut flora, the aim is processed cheese has been stabilized and refined, it has less microbial value than it may appear. Pre-sliced sandwich fillers, processed cheese spreads, cheap pizza cheeses, and shredded store-bought blends do contain some good is worthwhile to put quality ahead of convenience if gut health is your main concern. With 0.8–1 kg consumed annually per person, processed cheese consumption is declining in the substances like peptides, short-chain fatty acids, and lipids that are created during fermentation are found in cheese and may have an impact on gut health and the immune system. The impact of cheese on gut health varies depending on its type, quantity, and fermented foods like kefir, kimchi, kombucha, and sauerkraut are teeming with a wider range of live microbes, and their impact on gut microbial diversity is likely greater than that of average budget is a good ally for gut health, but how much of an impact it has varies depending on the type, quantity, and particularly aged, unpasteurized, or artisan cheeses, which contain live cultures and bioactive compounds that benefit gut exactly. Highly processed cheeses, such as pizza toppings and spray cans, lack beneficial bacteria. For gut support, stick with traditional, minimally processed options.
The Guardian
5 days ago
- Health
- The Guardian
The truth about fruit juice and smoothies: should you down them or ditch them?
When my sister saw me drinking a glass of orange juice at breakfast, she was horrified. 'You're drinking pure sugar!' she said. Juice, once considered so virtuous people paid good money to go on 'juice fasts', has been demonised over the past decade. The epidemiologist and author Tim Spector has said orange juice should 'come with a health warning' and he'd rather people drink Coca-Cola. Despite this, the global juice market is growing, with chains such as Joe & the Juice expanding rapidly – and in an umbrella review last year, Australian researchers found potential health benefits to drinking juice. So should you jettison your juicer and boycott juice bars? Or add a glass of OJ to your daily diet? I asked the experts to clear up the confusion. It depends where you live. In the US, 100% juice is a recommended 'primary beverage' alongside water. In Canada, though, juice has been excluded from healthy eating guidelines altogether. Other countries tend to be somewhere in between. The UK, Spain and the Netherlands recommend limiting juice to one serving a day, while in New Zealand the limit is once a week and Australia suggests one serving 'occasionally'. Sammie Gill, a registered dietitian with the British Dietetic Association, says juices offer a concentrated source of vitamins, minerals and phytochemicals, such as polyphenols. Studies from the US, Canada and Iran 'have shown that drinking orange or apple juice is linked with lower levels of inflammation and improvements in cardiovascular health,' she says. 'Fruit juice shouldn't be discouraged within the context of a healthy balanced diet.' As well as vitamins, juice also provides a concentrated source of sugar (mainly fructose). Consuming too many of these 'free sugars' – released when the fruit is crushed into juice – contributes to tooth decay and obesity and may put you at risk of type 2 diabetes. The WHO suggests limiting the intake of free sugars, including those found in fruit juice, to less than 10% of daily calories; the UK limit is 5%, or 30g (seven teaspoons). 'A 150ml serving of fruit juice contains around 12g of free sugars, so it's very easy to exceed your maximum with just a few glasses,' says Gill. 'Drinking fruit and vegetables in liquid form is very different to eating whole fruit and vegetables in their intact form,' Gill says. 'You're only getting partial benefit.' Namely, you miss out on the fibre found in the fruit's skin and flesh. 'With whole fruit, mechanical breakdown (chewing) and chemical breakdown (enzymes) slowly release the contents of the fruit's cells. In liquid form, fruit passes through your gut and is absorbed more quickly, which can result in a rapid release of sugar into the bloodstream.' She adds that large amounts of fructose in one go can trigger symptoms in people with a sensitive gut, such as those with irritable bowel syndrome. Rob Hobson, the author of Unprocess Your Family Life, says vegetable juice tends to be lower in sugar and contain a wider range of nutrients: 'For example, beetroot juice contains nitrates, carrot juice contains vitamin A and dark leafy greens such as kale contain magnesium and calcium.' With shop-bought green juices, he advises checking the ingredients list – many are mainly apple juice. And, he stresses: 'Drinking green juice is never as good as eating the whole vegetable.' The 2024 Australian review concludes that while more studies are needed on vegetable juice, it could be a useful addition to people's diets. 'Vegetable consumption is even lower than fruit consumption at a population level. As such, it is important to consider the potential for vegetable juices to be incorporated into models of healthy eating to address this gap,' write the researchers. Even Spector is a fan. In his book The Diet Myth, he says a regular multi-vegetable juice has health benefits. If they are made from whole fruits and vegetables blended up, smoothies will contain beneficial fibre – but beware shop-bought ones made from fruit purees. 'Homemade smoothies are your best bet because you can use all edible parts of the fruits and vegetables, including the juice, flesh, seeds and skins,' says Gill. 'Leaving the skins on can increase the fibre content by up to 50%. You're getting more nutritional bang for your buck.' In the UK, frozen berries were added to the ONS inflation basket in 2023 and mango was added this year, reflecting the growing popularity of homemade smoothies. Vary your ingredients for maximum nutritional benefit and prioritise vegetables over fruit, says Gill. You can add protein, healthy fats and additional fibre in the form of milk, yoghurt or kefir, nut butter, seeds and oats. Hobson likes to make a smoothie bowl topped with coconut shavings and chopped fruit. Bridget Benelam of the British Nutrition Foundation advises keeping an eye on calories. 'There's a feeling that if it's a drink, it doesn't count, but of course it does. Just be aware of it and adjust other things in your diet to maintain balance.' Dietary advice in many countries is to drink no more than 125-150ml of fruit juice, vegetable juice or smoothie daily – a small glass. The Australian study concluded you can be a little more generous: 'The multiple potential beneficial effects detected at low to moderate levels (50-240 ml/day) of 100% juice consumption can provide exposure to beneficial nutrients and bioactive compounds, without the risks associated with excess consumption of free sugars and calories.' Gill says that consuming anything in excess can be harmful to health. 'Enjoy a glass of fruit juice or smoothie, but don't rely on it to hydrate you throughout the day. It shouldn't be your default drink … Think of it this way: it takes three to four oranges to make one glass of juice. You wouldn't eat four oranges in one sitting.' No. Even a green juice containing five different vegetables, or a smoothie made from five kinds of fruit, counts for only one of your five a day, because of the free sugars and lack of fibre. Hobson goes further. 'Juice is an extra – you should still eat at least five fruits and vegetables in whole form,' he says. 'You shouldn't get into the habit of drinking your nutrition. We should be chewing, not sipping!' As well as prioritising vegetables, include lower-sugar fruits such as berries, stone fruits, citrus fruits, kiwi and avocado. Consider diluting juices and smoothies with still or sparkling water, or ice – Benelam says juice should always be diluted half and half with water when given to children. The NHS advises drinking juices and smoothies at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay. This may have an added benefit, says Hobson – especially for vegetarians and vegans. 'Vitamin C helps the body absorb iron from plant-based sources such as dark green leafy vegetables, tofu, seeds, beans and lentils.' 'Always choose a pure 100% fruit juice, ideally with pulp,' says Gill. Avoid 'fruit nectars' and products labelled 'juice drinks': 'They are bulked out with other ingredients such as sweeteners, colours and flavourings.' 'It depends what you can afford,' points out Hobson. 'Buy fresh juice if you can – pasteurised juice loses vitamin C. You'll still get some vitamin C from juice that is made from concentrate, but avoid any with added sugar or syrup.' 'Vitamin C is sensitive to oxidisation and levels do decline, so freshly made juices at a juice bar may contain more,' says Benelam. 'But portions tend to be very large – go for a small size.' Gill says there is evidence to show that ginger can help with nausea and that turmeric has anti-inflammatory effects. 'There is no harm in taking a daily shot if you enjoy it,' she says. 'At the same time, they are often expensive, can contain added sugars and different brands contain different amounts of ginger.' She notes that supplementing with ginger can interact with medications such as blood thinners; seek advice from a pharmacist if necessary. Hobson is more sceptical. 'I'm not sold on fruit shots,' he says. 'A lot of them are apple juice with a bit of ginger.' It's probably better – and certainly cheaper – to use ginger and turmeric in cooking instead. 'Juice fasts are unsustainable and unrealistic for most people,' says Gill. 'While fruit and vegetables are a rich source of many nutrients, including fibre and vitamin C, they are limited in other nutrients – such as vitamin B12, iron, omega 3 and protein. They cannot provide the body with all its nutritional needs. Food diversity is what's needed for optimal health.' There is no need to 'detox', adds Benelam. 'Our bodies are very good at getting rid of toxins.' And Hobson is unequivocal: 'Avoid juice fasts at all costs. There are no health benefits whatsoever.' 'We should get most of our hydration from water,' says Benelam – but it doesn't have to be plain. Gill suggests flavouring still or sparkling water with chopped fruit or berries; a squeeze of lemon or lime; herbs such as mint, basil or rosemary; or slices of cucumber. She says other drink options include kombucha – 'Just check the amount of sugar, which can vary from brand to brand' – and herbal and fruit teas (hot or iced). Gill suggests Greek yoghurt topped with banana or berries, chia seeds and honey. Benelam keeps it simple: 'A glass of milk – cow's or plant-based – is a good alternative before or after the gym. It contains protein, nutrients and electrolytes.' In an ideal world, we'd get our vitamins, minerals and bioactive compounds (such as polyphenols, flavonoids and carotenoids) from whole fruits and vegetables, rather than juices and smoothies. However, most of us don't eat enough of them. As the Australian review points out, juices and smoothies are an 'affordable, accessible and palatable' addition to the diet. You're not better off with Cola-Cola – but you should stick to one small glass a day. Do you have an opinion on the issues raised in this article? If you would like to submit a response of up to 300 words by email to be considered for publication in our letters section, please click here.
Daily Mail
6 days ago
- Health
- Daily Mail
ZOE diet founder Prof Tim Spector reveals food trend that can ward off bowel cancer - and aids weight loss
One of the UK's best-known diet experts has urged the public to adopt a little-known nutrition hack that could ward off cancer. According to Professor Tim Spector, scientist and founder of the popular ZOE diet app, so-called 'fibremaxxing' could dramatically reduce the risk of developing the disease. The trend involves packing every meal full of fibre—a type of carbohydrate found in plants that can regulate digestion and protect from bowel cancer. The nutrient is also known to help prevent heart disease and curb hunger pangs, aiding weight loss. In an Instagram video that has so far been viewed over 150,000 times, Prof Spector takes viewers through the recipe for a fibre-packed lunch, made up of cannellini beans, charred corn, avocado and tortilla chips. 'If you're going to hop on one new trend this year, let it be this one,' he said in the voiceover, adding that the foods in his clip are linked to lower risk of 'heart disease, type 2 diabetes and even some cancers'. One cup of cannellini beans combined with red onion, a corn on the cob, half an avocado and five corn tortilla chips, as per Prof Spector's recipe, contains around 25g of fibre—80 per cent of your recommended daily intake. 'Fibremaxxing is all about squeezing more fibre into every meal and your gut microbes will thank you for it,' he explained. View this post on Instagram A post shared by Tim Spector MBBS MSC FRCP MD FRSB FMedSci DSc OBE (@ 'Aim for variety. 'Your gut microbes thrive on diversity.' Other examples of high fibre foods include nuts, seeds, fruits, vegetables and wholegrain cereals. Unlike other carbohydrates, fibre isn't easily broken down in the gut and absorbed by the body. Rather, it travels down the gut, through the intestines, aiding digestion and preventing constipation, helping to flush out harmful toxins within the digestive tract. Research by nutrition experts at the University of Otago, New Zealand, suggests that people who eat between 25-29g of fibre a day see a 15-30 per cent reduced risk of bowel cancer. Researchers concluded: 'It is the availability of fibre in the diet that leads to protection from conditions such as colorectal cancer.' Bowel Cancer UK estimates that a lack of fibre is behind 28 per cent of all cases in the UK. Meanwhile, just nine per cent of adults hit the recommend 30g a day, studies suggest. Over the last 30 years, young diagnoses of the disease have shot up by 80 per cent across the globe. In the UK, the disease kills nearly 17,000 people a year. While the vast majority of cases still occur in over-50s, around five per cent now affect adults aged 25 to 49—and that figure is steadily climbing. Cancer Research UK estimates that more than half—54 per cent—of bowel cancer cases in the UK are preventable. Common symptoms include changes in bowel movements, such as diarrhoea or constipation, needing or feeling the need to empty your bowels more or less frequently, blood in the stool, fatigue and unexplained weight loss. Abdominal pain, bloating and vomiting are tell-tale signs that cancer has caused an obstruction which requires immediate medical attention. Known risk factors include a diet low in fibre, eating too much red or processed meat, and obesity.
