With lactic acid bacteria, probiotic & prebiotic foods and an intestinal cure for more intestinal health!

Spring is here - a time of awakening and renewal, not only in nature, but often also for our bodies. Many people use this time of year to “get back into shape”, get rid of old habits and feel more vital. Two central pillars for greater well-being are an active metabolism and a healthy gut. But how do you get both going? This article looks at four key areas: How to boost your metabolism, what a colon cleanse can do, the effects of the fiber inulin and which probiotic foods support your gut flora. The aim is to provide you with sound information and practical tips so that you can start the warmer season full of energy and with a good gut feeling. This guide is aimed at all health-conscious people who want to improve their digestion, increase their well-being or support their weight in a natural way.

Intestinal cure for better digestion: health benefits of probiotic foods, inulin and how nutrition boosts the metabolism

Our metabolism, also known as metabolism, encompasses all the biochemical processes that take place in our cells - from the production of energy from food to the building of new cell structures. A well-functioning metabolism is crucial for vitality, energy levels and weight management. But what if the engine stutters? A balanced diet is not always sufficient to ensure the normal functions of our gastrointestinal tract. Even if we want to lose weight and reduce our weight in a healthy way, our metabolism sometimes needs a jump start. So what can work well here?

Recognizing signs of a slow metabolism

A slow metabolism can manifest itself through various symptoms. These often include unexplained weight gain despite consistent diet and exercise, constant tiredness and lack of energy, frequent chills, especially in the hands and feet, dry skin and brittle hair or nails, difficulty concentrating and sluggish digestion or even constipation. Recurrent headaches can also be a sign. However, it is important to note that these symptoms are non-specific and can also have other causes, such as nutrient deficiencies or an underactive thyroid. A medical examination is advisable if the symptoms persist.  

What blocks the metabolism? Diet and lifestyle as brakes

Several factors can slow down our metabolism. Radical diets or an excessively low calorie intake over a long period of time signal an emergency situation to the body, whereupon it switches to energy-saving mode and lowers the basal metabolic rate. An unbalanced diet, rich in refined sugar and white flour products, can also put a strain on the metabolism. Sugar leads to blood sugar spikes and insulin release, which inhibits fat burning. Alcohol is broken down by the body as a priority, which slows down other metabolic processes and blocks fat burning. Lack of exercise is another major brake. Chronic stress and lack of sleep can also have a negative impact on the metabolism via hormonal changes (e.g. cortisol). Genetic predisposition and age also play a role. Our body weight goes up, rises and our energy management gets out of joint.

Boosting metabolism to the extreme: what really helps - our tip

To stimulate the metabolism effectively, a combination of diet and exercise is crucial:

Exercise: Regular physical activity is the key. Muscle mass burns more energy even at rest. Strength training is therefore particularly effective. But endurance training such as jogging, cycling or swimming and high-intensity interval training (HIIT) also boost the metabolism, often with an afterburning effect. Even more movement in everyday life (stairs instead of elevator, walks) helps. 

Drink water: Sufficient fluids (1.5-2 liters of water or unsweetened tea daily) are essential for all metabolic processes. Cold water can slightly increase energy consumption in the short term.  

Eat plenty of protein: Protein has a high thermic effect (TEF), which means that the body uses more energy when digesting it. Good sources are lean meat, fish, eggs, pulses and tofu.  

Hot spices: Chili (capsaicin), ginger and pepper can briefly increase energy levels.  

Coffee & green tea: Caffeine stimulates the nervous system and can slightly boost the metabolism. Green tea also contains catechins, which can help burn fat. Important: Consume without sugar or a lot of milk.  

Fibre: Wholemeal products, vegetables, fruit and pulses provide fibre, which aids digestion and stabilizes blood sugar levels. 

Micronutrients: A good supply of B vitamins, magnesium, vitamin C and omega-3 fatty acids is important for smooth metabolic processes. L-carnitine plays a role in fat metabolism, especially in combination with exercise. 

Sufficient sleep: 7-8 hours of sleep is important for hormonal balance and regeneration, which supports the metabolism.  

Stress management: Techniques such as yoga, meditation or walks help to reduce stress hormones.  

Gut health: the center of our well-being

The gut is much more than just a digestive organ. It is home to trillions of microorganisms - bacteria, fungi and viruses - which together form the gut microbiome or gut flora. A healthy intestinal flora is crucial for our health. Not only does it help with digestion and nutrient absorption, it also plays a central role in our immune system - around 70-80% of immune cells are located in the gut. The microbiome even influences our mood and mental health via the gut-brain axis. If this sensitive ecosystem is disturbed (dysbiosis), this can lead to digestive problems, increased susceptibility to infections and possibly other chronic problems.  

Intestinal cure for better digestion: what's behind it?

An intestinal cure, often referred to as intestinal rehabilitation, aims to rebalance a disturbed intestinal flora and promote intestinal health. It should not be confused with a pure bowel cleansing (emptying with laxatives or an enema), which is often only a preparatory step or medically necessary before examinations such as a colonoscopy.

When is a bowel cure useful?

An intestinal cure can be considered in various situations:  

• After antibiotic therapy, as antibiotics can kill not only harmful but also beneficial intestinal bacteria.
• In the case of persistent digestive complaints such as flatulence, constipation, diarrhea or irritable bowel syndrome.  
• To support the immune system, especially in cases of increased susceptibility to infections.  
• For chronic fatigue or skin problems associated with intestinal dysbiosis.  
• As part of a general change to a healthier lifestyle.  

How do you do a bowel cleanse properly? - Instructions and tips

There is no universal “best” bowel cure, as needs are individual. However, many cures follow similar principles and phases:  

Cleansing: Sometimes a gentle cleanse is recommended at the beginning, e.g. with psyllium husks or linseed, which swell in the bowel and can loosen deposits. Aggressive laxatives such as Glauber's salt or enemas should only be used after consultation with a doctor. 

Detoxification/binding: Mineral clays such as healing earth, bentonite or zeolite are sometimes used to bind and eliminate dissolved substances. However, the scientific basis for the necessary “detoxification” of the intestines from “waste products” is controversial. A healthy body detoxifies itself via the liver and kidneys.  

Building up the intestinal flora: This is the core of intestinal cleansing. The aim is to promote the growth of beneficial bacteria and restore the balance. This is mainly achieved by:

Change your diet: A gut-friendly diet is fundamental. Reduce sugar, processed foods, excessive meat consumption and alcohol. Focus on lots of vegetables, fruit, whole grain products (rich in fiber/prebiotics) and fermented foods (probiotics).  

Probiotics: Targeted intake of beneficial bacterial strains (e.g. lactobacilli, bifidobacteria) through probiotic foods or preparations (capsules, powder). 

Prebiotics: Food for the good intestinal bacteria, e.g. through inulin or other dietary fibers. 

Supportive measures: Drinking enough water, reducing stress and moderate exercise promote intestinal health.  

The duration of a bowel cure varies greatly, from a few days to several months (4 weeks to 3 months is often recommended). Patience and consistency are important. If you are unsure or have a pre-existing condition, it is advisable to consult a doctor.  

Inulin effect: The dietary fiber for the intestine

Inulin is a soluble, prebiotic dietary fiber that belongs to the fructan group. It occurs naturally in many plants, in particular in chicory, Jerusalem artichokes, artichokes, garlic, onions and asparagus. Inulin is not digested in the small intestine and thus reaches the large intestine undamaged.  

Health benefits and influence of inulin

The positive effect of inulin on health is manifold [1]:

Prebiotic effect: Inulin serves as food for beneficial intestinal bacteria, especially bifidobacteria and lactobacilli. This promotes healthy intestinal flora.  

Digestive support: Fermentation in the large intestine produces short-chain fatty acids (such as butyrate), which nourish the intestinal cells and can lower the pH value. Inulin binds water, increases stool volume and can thus regulate stool frequency and help with constipation. The EFSA confirms that 12g of chicory inulin daily contributes to normal bowel function.  

Blood sugar: As inulin is not digested, it has little effect on blood sugar levels and can slow down the absorption of other carbohydrates, which can be beneficial for diabetics.  

Mineral absorption: There is evidence that inulin can improve the absorption of calcium and magnesium.

Liver health: Some sources suggest that inulin may support liver function and counteract fatty liver, possibly by stimulating intestinal hormones.  

Usage, dosage and possible side effects

Inulin is available as a powder or in capsules and can be easily stirred into water, yogurt or other foods. There is no specific time of intake. The recommended daily dose is often between 4 and 20 grams.  

Important: Start with a low dose (e.g. 1 teaspoon or 5g) and increase it slowly. Too rapid or too high an intake can lead to flatulence, abdominal pain or diarrhea, as the intestinal bacteria first have to get used to the fermentation. People with irritable bowel syndrome or fructose intolerance should be particularly careful, as inulin is a FODMAP and can exacerbate symptoms. Long-term consumption in moderate, well-tolerated quantities is generally considered safe, but it is advisable to listen to your body's signals. A doctor should be consulted in case of uncertainty or pre-existing conditions. 

Probiotic foods: living helpers for the gut

Probiotics are living microorganisms (mainly bacteria such as lactobacilli and bifidobacteria, but also yeasts) which, when consumed in sufficient quantities, provide health benefits. They support healthy intestinal flora, can improve digestion and strengthen the immune system.  

Which foods contain a lot of probiotics?

A variety of fermented foods are natural sources of probiotics:

Yogurt: natural yogurt with “live and active cultures” is one of the best known sources. Look out for products without a lot of added sugar. 

Kefir: This fermented milk drink often contains a greater variety of bacteria and yeasts than yogurt. There is also a dairy-free version of water kefir. 

Sauerkraut: Traditionally produced, unpasteurized sauerkraut (lactic acid fermented) is rich in lactic acid bacteria. 

Kimchi: Korean fermented vegetable dish, most commonly made with napa cabbage. 

Miso: Japanese seasoning paste made from fermented soybeans, rice, or barley. 

Tempeh: Indonesian fermented soybean cake. 

Pickles: Only those that have been lacto-fermented in brine and not pickled in vinegar or pasteurized. 

Kombucha: Fermented tea beverage. Be mindful of high sugar content in commercial products. 

Some Cheeses: Aged, unpasteurized cheeses such as Gouda, Cheddar, Gruyère, and Parmesan can contain live cultures. 

Unfiltered Apple Cider Vinegar: May contain some probiotic bacteria. 

Buttermilk: Traditional buttermilk also contains lactic acid bacteria. 

Important: Pasteurization (heating) kills the live cultures. Therefore, look for labels such as "unpasteurized" or "contains live cultures". 

Probiotic benefits: The right yogurt and the role of oatmeal

Which yogurt has many probiotics? Look for plain yogurt (unsweetened) labeled "live and active cultures." Products that list specific strains like Lactobacillus acidophilus or Bifidobacterium lactis are often specifically formulated to be probiotic. Organic yogurts are often a good choice. Kefir tends to have a higher diversity of cultures. Greek yogurt is high in protein, but the probiotic content varies. Homemade yogurt can have a higher density of microorganisms. 

Is oatmeal probiotic? No, oatmeal is not probiotic because it does not contain live microorganisms. However, it is prebiotic. This means it provides valuable fiber (especially beta-glucan) that serves as food for the beneficial gut bacteria, thus promoting gut health. Therefore, a combination of yogurt (probiotic) and oatmeal (prebiotic) makes an excellent breakfast for the gut. 

What is generally good for gut health?

A healthy gut microbiome is fostered by a diverse, fiber-rich diet. This includes:

• Probiotic foods (see the list above).
• Prebiotic foods: In addition to oatmeal, also vegetables (onions, garlic, leeks, asparagus, artichokes), fruits (bananas, apples), legumes, and whole grains, as well as sufficient fiber in general.

An active metabolism and a healthy gut microbiome are closely linked and form the foundation for vitality and well-being, especially when we want to recharge our energy in the spring. Through a mindful diet rich in probiotic foods and prebiotic fibers like inulin, as well as regular exercise and a conscious lifestyle, you can positively influence both systems. A targeted gut cleanse can provide additional support if needed. Take advantage of the spring's impulses to do something good for your body and start with renewed ease. Remember: small, consistent steps often lead to the greatest success for your long-term health. For specific complaints or uncertainties, it is always advisable to seek medical advice.

Source:

[1] https://pubmed.ncbi.nlm.nih.gov/31707507

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