You want to build up your intestinal flora? Then you've come to the right place! We tell you how you can do something good for your intestines.
Stress, medication, too little exercise and poor eating habits - all of these can make the intestines sluggish and, in the long run, quite a nuisance.
Constipation, flatulence, bloated belly, diarrhea - all this is the result. And that is extremely unpleasant. Not only at home or when you are alone, but especially in the company of people.
As if that weren't bad enough, the following are also to be Many other diseases emanate from a weakened intestine. Like depression, allergies, rheumatism, skin rashes and a weak immune system.
What helps there? Build up the intestinal flora!
With our tips for the intestinal flora you bring your intestine back into balance.
Attention: If it does not get better, seek a specialist! There are now many doctors who specialize in this.
Table of contents
Why it is important to think about building intestinal flora
One does not talk about the intestine. If you have problems with it, it is often described as "abdominal pain". But hardly anyone will admit that they are bloated like a balloon.
The intestine is and remains a completely underestimated organ. Many people are embarrassed to talk about it. Most people don't even think about what it does. Only when it starts to cause problems does it get attention.
Then we want to use the Build intestinal flora by any means necessary.
But let's take a little step back before we get started. You're not alone with intestinal problems. Around 15 % of Germans have a food intolerance. 10% are plagued by irritable bowel syndrome and 20 % struggle with persistent constipation.
Crazy much or?
So it's time to get busy with gut health.
Why your stomach growls even though you're not hungry!
Because the intestine is the center of our health. Without it, we cannot survive. 80% of our immune system is located In the intestine! Or in other words: 80% of the cells that produce antibodies are located in the intestinal mucosa.
In order to function, they depend on an intact intestinal flora.
It helps us fight bacteria, fungi and viruses. The intestine ensures that inflammations are warded off.
If our intestines are sick, they can absorb vitamins and nutrients only poorly or not at all. The bacteria break down fiber and produce vitamins that our body needs.
The intestines alone determine whether we get a bloated belly from a sip of milk or feel a twinge from wheat.
If it is out of balance, we are more susceptible to diseases of all kinds. Our immune system is in the basement. Pathogens of all kinds have an easy time.
If you want to build up your intestinal flora, you have to become active. Your intestines cannot regenerate themselves if you continue as you are doing now.
That's why you shouldn't buy probiotic yogurt!
Tip: If you are interested in this topic, I recommend the book "Gut mit Charme". It's sweetly written and packed with lots of information about digestion. You can order the book from Amazon.
Why you should build up your gut after every antibiotic therapy
Many drugs can have a negative effect on the intestines. First and foremost, antibiotics. If you have to take an antibiotic, it not only destroys the bacteria and pathogens. Unfortunately, many good helpers in the intestine are also destroyed.
That's why taking antibiotics often results in bloating, diarrhea, or abdominal discomfort.
To get the intestines going again after antibiotic therapy, you should build up the intestinal flora.
How you can build the intestinal flora
- Strengthen the intestine with nutrition
- Drinks that are good for digestion
- Sport and exercise make your intestines happy
- Your lifestyle helps build intestinal flora
- Food supplements
1. eat right to strengthen the intestine
If you want to strengthen your intestinal flora, then you should carefully watch what you eat. Stay away from sugar, white flour and alcohol. Instead, include pre- and probiotic foods in your diet.
What you should do differently from now on
- Keep your hands off fast food and convenience foods of all kinds
- Eat slowly and chew very thoroughly. This relieves the intestines.
- Reach for high-fiber foods like whole grains, oatmeal, Flaxseed*
- Eat less animal fat and sugar
- Add blueberries and honey to your diet. They relieve inflammation in the intestines.
Probiotic foods as natural helpers for your gut
You can do something good for your intestines by eating probiotic foods. These are foods that contain many lactic acid bacteria (Lactobacillus) and yeast bacteria (Bifidobacteria).
We ingest them when we eat. They pass from the stomach into the intestine, where they displace germs and strengthen the immune system. In other words, they help you build up your intestinal flora.
The best example of this is foods like yogurt or sauerkraut. But there is a whole range of delicious foods that your gut will love.
These probiotic foods your gut will love!
You can also buy prebiotics and probiotics. Here you usually get preparations with inulin, which was isolated from chicory, Jerusalem artichoke or chicory. In most cases, the preparations are a mix of probiotics and prebiotics.
The most common is chicory extract.
The optimal basis for a balanced intestinal flora is a healthy, varied and plant-based diet. You can also increase the good bacteria with prebiotics, dietary fibers such as inulin and oligofructose, and virtually feed them.
These fibers are difficult or indigestible and are thus also food for the bacteria. This is how you stimulate their growth.
In addition, such preparations contain strains of bacteria. In this case, there are 20 different ones, which ensure that the intestinal flora is rebalanced.
Prebiotic foods
Probitoic foods therefore bring good bacteria into the intestine from the outside. It is different with prebiotics. They support and strengthen existing intestinal bacteria.
Prebiotics are concentrated feed for the good intestinal bacteria. This puts the bad bacteria in their place.
Very good examples of this are psyllium, Flaxseed*chicory, wheat bran, Jerusalem artichokes or black salsify.
Eat less animal fat and sugar
If you eat a very high-fat diet, it has a very negative effect on your intestinal bacteria. Red meat, smoked and cured sausages and meats are particularly bad.
Most meat also contains antibiotics that end up in our intestines and damage them.
By the way, sugar is just as bad. He is even the No. 1 enemy of a healthy intestinal flora. Sugar is the basis for many bad bacteria and fungi.
2. drink properly for a strong intestine
To keep our digestion going, it needs plenty of fluids. But the right one and in the right quantities.
That means for you from now on:
- Coffee, alcohol and black tea only in moderation.
- Drink plenty of herbal tea and still water.
Alcohol and coffee have a laxative effect and flush food out of the body before the intestines have properly broken it down into all its components. By the way: Wait 20 minutes after a meal before drinking coffee. Otherwise you will inhibit the absorption of iron!
Black tea is indeed healthy. But too much can cause and aggravate constipation.
Instead, you should drink still mineral water or tap water. Carbonated water can irritate and inflate a weakened intestine. Alternatively, you can drink a mild herbal tea - but without sugar.
You should really drink this much water per day!
3. sports can build up the intestinal flora
If digestion is not running smoothly, it often has to do with the fact that we don't move enough. When we exercise, we stimulate our digestion and loosen everything up a bit.
If you want to stimulate your digestion after a meal, don't reach for an alcoholic digestive drink. Take a short walk. The movement stimulates the intestines and helps them to move the meal faster.
You won't feel so bloated and stuffed anymore.
Get into the habit of exercising 2-3 times a week. You will see that this will rev up your digestion!
4. your lifestyle determines the intestine
You often have stress and sleep badly? Then it won't be long before your digestion goes on strike. At the latest then you will deal with how you can build up your intestinal flora.
It is very important that you reduce stress and give yourself a few days off every now and then. It doesn't matter if it's reading a good book, doing sports or discovering a new hobby.
All this is good for the intestines. It needs to relax. The stress hormones ensure that digestion becomes slower and more sluggish.
Make sure you get enough sleep. This reduces the stress hormone cortisol.
In short: If your intestinal flora is currently in disarray, allow yourself more rest and relaxation.
This is your optimal sleep duration!
5. dietary supplement can build up the intestine
As more and more people struggle with digestive issues, there are now a whole range of supplements that can help you too.
They are packed with good intestinal bacteria and help you to rebalance the intestinal environment. In fact, most of them contain nothing other than substances found in pro- and prebiotics.
How you can tell that you need to build up your intestinal flora
You're not quite sure if it's just a stomach bug or if you really have problems? Then wait for about a week.
If the symptoms are still there, then it is not an upset. This usually passes in 4-5 days.
The longer you wait, the more bad bacteria can take over. And that leads to your immune system being weakened.
How to recognize that your intestine is weakened
- Listlessness and fatigue
- Flatulence, diarrhea, constipation
- Rhinitis, hay fever and asthma
- many flu-like infections with inflammation (bronchitis) or sinusitis
- Sudden onset of food intolerance
- Food allergies
- Immunodeficiency
- Rheumatism
- mental illnesses such as depression
- Headache
- Skin diseases such as neurodermatitis or acne
- Fungal diseases
However, because the intestine has been underestimated and neglected by researchers until recently, not everything has been researched yet. But what is already guaranteed is that a healthy intestine has a key function for health.
Food for your intestine: chicory orange salad with nuts!
What happens when your gut is out of balance
About 100 trillion microbial organisms live in your intestine. Together, they weigh around 2 kg and are made up of 1000 different types of bacteria.
In the best case, the intestinal flora consists of 85% beneficial bacteria. The individual microorganisms work together and pull together so that everything runs smoothly.
For this, we need "bad" bacteria as well as the "good" ones. The bad microbial organisms train the defenses of the good bacteria.
It gets messy for us when the bad bacteria increase and displace the good ones.
There are so many reasons why the gut is out of balance. The most common are: Too much stress, wrong diet and too little exercise.
When you notice the first signs, it is important to start building up your intestinal flora immediately.
The sooner, the sooner you will feel well again. Simply ignoring the symptoms is not a good idea.
When the intestinal flora is out of balance,
- you are much more susceptible to infections and diseases because your immune system is weakened
- you can get symptoms all over your body like skin rashes
- Are you prone to allergies
- you can get depression
- you will very often feel very tired and listless
- there is a risk that you will get rheumatism.
Fermented foods your gut will love!
Our conclusion
As soon as you notice that your belly is causing problems, you should act. The sooner, the better. If you want to build up your gut flora, you need to adjust your lifestyle. Starting with your diet and drinking enough, you need to do more sports and exercise.
Good luck!
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