Did you know that trillions of bacteria live in your gut and contribute significantly to your well-being, immune system, and many other aspects of your health? However, this is only true if your gut bacteria are thriving. That's why we're giving you 7 tips for a healthy gut.
What makes a healthy gut?
The gut, especially the large intestine, is colonized by an estimated 10 trillion gut bacteria. Together with other microorganisms, they form the gut flora. In a healthy gut, there is a great variety of different bacterial strains. They support the body in digestion and produce nutrients such as biotin, folic acid, and vitamin K. They can also neutralize toxins or convert medicinal substances into their active form. Gut health plays an equally important role for the immune system. This is because a large part of the immune system is located in the gut, where good gut bacteria protect the body from pathogenic invaders. For the gut flora to function well, it must be balanced, meaning good gut bacteria should predominate and thus keep pathogens at bay.
A healthy gut is in motion. This is because the chyme must be actively pushed through the organ. However, to still have enough time for nutrient absorption, the body has come up with a trick. The intestinal wall is not smooth but folded. This enormously increases the inner surface.
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Why is it important to pay attention to a healthy gut?
If the delicate balance of the gut flora is disrupted, harmful bacteria can promote inflammation, break down valuable proteins, or release toxins. This can manifest itself in various ways. Diarrhea, abdominal pain, gastrointestinal infections, or bloating can be easily recognizable signs. However, other diseases can also be linked to a disturbed microbiome.
- chronic inflammatory bowel diseases (such as Crohn's disease or irritable bowel syndrome)
- diabetes, obesity
- allergies
- cardiovascular diseases
- autoimmune diseases
- suspected connection: depression and neurological diseases
Overall, a healthy gut ensures good digestion and nutrient absorption. If something is wrong, you can recognize it, for example, by a vitamin deficiency or digestive problems. With other diseases such as allergies, it is somewhat more difficult to establish the connection.
What can you do? – 7 tips for a healthy gut
Factors such as antibiotics, a stressful and sedentary lifestyle, and a diet high in fat and sugar have a negative impact on gut health. At the same time, a varied, predominantly plant-based diet and a healthy lifestyle support your gut. Now you're wondering how? With these 7 tips for a healthy gut, you can take action:
Tip 1: Eat plenty of fiber
Fiber, such as inulin, contributes to healthy gut flora and digestion. They are also called prebiotics and are characterized, among other things, by the fact that they are not digested in the small intestine. In the large intestine, they serve as food for good gut bacteria. According to the German Nutrition Society (DGE), you should eat 30 grams of fiber per day. The more diverse the fiber, the better for your gut bacteria. Fiber suppliers are fresh vegetables, fruit, legumes, and whole grains. True fiber heroes are:
- oats, psyllium husks, and lentils
- artichokes, black salsify, chicory, bananas, berries, and dried fruits such as apricots and plums
- nuts and seeds, for example, flax seeds and shredded coconut
Tip 2: Avoid simple carbohydrates
Foods made from simple carbohydrates are already digested in the small intestine. So they do not supply the health-promoting bacteria in the large intestine. This is different with complex carbohydrates, as whole-grain products contain valuable prebiotics. Instead of eating baked goods made from white flour or many sugary foods, you can better support your gut flora with grain and whole-grain bread. Also: you should avoid sugar if possible, because a diet rich in sugar can harm your gut flora and cause constipation.
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Tip 3: Fermented foods are packed with goodness
Fermented foods such as sauerkraut, kimchi, or pickled vegetables contain probiotics. These are viable microorganisms such as lactic acid bacteria and yeast, which are also found in the gut. If you integrate fermented foods into your diet, they promote your digestion and gut health. Other probiotic foods include dairy products such as kefir, yogurt, and buttermilk, or kombucha.
Tip 4: Drink, drink, drink
Drinking enough water and unsweetened teas is generally important for your body and its health. A guideline is 1.5 liters of water daily. In addition, the fluid helps the valuable prebiotics to reach the large intestine, as some of them, like inulin, are water-soluble. The water also flushes toxins out of the gut and body. A positive side effect: the combination of water and probiotics keeps you full longer and ensures healthy digestion.
Tip 5: Rule out food intolerances
Food intolerances can also lead to symptoms such as constipation or diarrhea. In Germany and other industrialized countries, lactose, fructose, or gluten intolerance are particularly widespread. So if you frequently suffer from constipation and the like, you should have a food intolerance clarified by a doctor.
Tip 6: Get active!
Exercise is also good for the gut! Movement improves digestion and prevents constipation. This is because exercise stimulates the muscles in your intestines, thus moving the chyme along. You don't have to be a sports fanatic to do something good for your gut. Regular walking or light jogging already gets the gut going. So, put on your shoes and get some fresh air! Flexibility exercises like yoga also support gut health, and you can do them comfortably at home. Incidentally, exercise helps you reduce the stress hormone cortisol. This has a positive effect on your well-being, your health, and your gut flora.
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Tip 7: Listen to your gut feeling
The composition of the gut flora and the sensitivity of the gut differ from person to person. Therefore, there is no one-size-fits-all solution for a healthy gut that helps everyone equally. Fortunately, your gut tells you what's good for it and what's not. Therefore, for all the previous tips, it also applies: listen to your gut feeling to create a diet plan and build a routine that works for you.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7700621/
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