The Gut Health Guide: Balancing Your Intestinal Flora Through Nutrition

2023-12-25 08:01:52

A balanced diet allows the diversity of bacteria in the intestine to grow.

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Published25. December 2023, 09:01

Nutrition: How the intestinal flora influences your overall health

Your well-being also depends on the intestinal flora. An intestinal specialist explains how the microbiome can be benefited.

If you want to live a long and healthy life, you should also take care of your digestive tract. The intestinal flora is important for the overall feeling and is part of the immune system. If the intestines are not treated properly, this can lead to, among other things, abdominal pain, bloating or digestive problems.

Prof. Dr. Michaela Axt-Gadermann is an intestinal specialist and author of the book “Healthy with Intestines” and explains correct eating habits.

Ms. Axt-Gadermann, which diet can have a positive influence on the intestinal flora?

An important criterion is diversity. A diverse intestinal flora includes many strains of bacteria. Each of these groups of bacteria has different needs. In order to do justice to all germs, you should eat a variety of foods.

Fast food usually provides too few nutrients and fiber.

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Which foods are helpful?

Prebiotic fiber is important. This refers to certain plant fibers that can be processed by the bacteria in the intestine, serve as food for the microorganisms and promote their development. Prebiotics are contained in onion plants, legumes, asparagus, Jerusalem artichokes, parsnips, oat flakes, but also in cooked and then cooled carbohydrate-containing foods such as pasta, rice or potatoes.

We can also supply beneficial bacteria through our diet. These are found in yogurt, kefir, cheese, quark and fermented vegetables. Omega-3 fatty acids are also good and can be found in fatty fish such as salmon, mackerel, herring, tuna or in vegetable oils such as linseed or rapeseed oil. Certain secondary plant substances, so-called polyphenols, which are found in dark berries, dark chocolate, green and black tea, coffee and red wine, are also helpful.

A balanced diet with as few processed foods as possible and lots of vegetables, fruits and legumes supports a healthy microbiome.

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Can an unbalanced intestinal flora be stabilized by changing your diet?

Changing your diet is an important basis for bringing the intestinal flora into a healthier state in the long term. Taking prebiotics and probiotics can further speed up the transition.

Which foods should you avoid?

Highly processed foods, low-fiber ready meals or fast food. They usually provide too few nutrients and fiber, but contain additives that can damage the intestinal flora. Some sweeteners are known to promote intestinal bacteria, which cause high blood sugar levels. Emulsifiers and preservatives are also not good.