How to properly promote intestinal health
Intestinal health has a greater impact on our general health than most people realise. Why is that? And how can you build up healthy intestinal flora?
Why is the intestine so important for general health?
The German Nutrition Society (DGE) attributes an important role in health to intestinal flora. There are even scientists who believe that the intestinal flora has a much greater influence on well-being and health than previously assumed [1]. On the one hand, the digestive tract itself can of course be affected by diseases, but on the other hand, diseases of the digestive tract can also have an impact on other regions of the body. A healthy gut is first and foremost the prerequisite for nutrients to be utilised and the immune system to function properly. Many chronic diseases are caused or promoted by intestinal inflammation. If the microbiome, the "ecosystem" of the intestine consisting of various microorganisms, is disturbed, this favours inflammation. Possible consequences include recurring infections, thyroid problems and autoimmune diseases [2].
Giulia Enders' book "Gut with Charm", published in 2014, suddenly catapulted the topic into the public eye. In it, Enders describes how a healthy gut can have a positive effect not only on the body but also on the psyche: Obesity, depression and allergies - all of these symptoms can be linked to a disturbed balance of intestinal flora [3].
How is our intestinal flora composed?
Intestinal flora develops in the first few years of life. This is why it is often assumed that excessive hygiene in infancy has a negative effect on intestinal health [4]. The intestinal flora is also referred to as the intestinal microbiota. This already gives an indication of what it consists of: microbes. This term refers to microorganisms, mainly bacteria, but also fungi and viruses, which are mainly found in the large intestine of humans [4]. And there are a lot of them: there are billions of bacteria here. They feed on our food.
The composition of the bacteria in our gut is different for each person. And it can also change several times over the course of a lifetime. Why is that? There are many factors. The most common are probably diet, illness and medication. But the level of stress or exercise also has an influence on the gut microbiome [4].
However, it is not just a very high number of bacteria that live in the digestive tract: scientists assume that the composition of bacteria is very heterogeneous and comprises more than a thousand different bacterial strains [4]. And there is another special feature: the composition of the gut microbiome is different for everyone. There are three different bacterial genera in total, one of which is usually dominant in the digestive tract. People can therefore be categorised into three "gut types", depending on which of the three types of bacteria predominates: Bacteroides, Prevotella or Ruminococcus. However, the extent to which the "intestinal type" influences general health still requires further scientific investigation [4].
A biologist at Harvard University has discovered that intestinal bacteria can also adapt extremely quickly: They can react quickly to a change in diet, e.g. when animal foods are suddenly eliminated from a purely plant-based diet or vice versa. A change in diet also changes the gene activity of the intestinal bacteria. This can be as different from person to person as the gene activity in the intestinal flora of herbivorous and carnivorous mammals [5].
What is the difference between probiotics and prebiotics?
Probiotics are foods that have been fermented or fermented during their production. Probiotic foods contain viable microorganisms such as yeasts and lactic acid bacteria. These include dairy products such as yoghurt, kefir and hard cheese, pickles, sauerkraut, kimchi and apple cider vinegar. Probiotic foods are important for the digestive tract. Many of the bacteria they contain help the gut to utilise food [5]. They are resistant to digestive enzymes, stomach and bile acids. This allows them to reach the digestive tract alive. However, these microorganisms do not survive permanently in the large intestine and must therefore be supplied regularly with food.
Probiotic foods strengthen the immune system and can prevent intestinal diseases by influencing the pH value of the intestine: they create an acidic environment in which harmful germs cannot multiply as easily [6]. Probiotics can also be valuable for our nerve cells, as they produce substances that keep nerve cells healthy [7].
Prebiotics are fibres such as inulin that arrive undigested in the large intestine and support the growth of healthy intestinal bacteria. In the large intestine, the prebiotics are broken down into short-chain fatty acids, which are good for the intestinal flora [6]. The combination of probiotics and prebiotics is also known as "symbiotics".
What is meant by the terms prebiotics and probiotics?
Prebiotics and probiotics therefore have fairly similar names, but should not be confused: Probiotic is a hybrid word from Latin pro (for) and ancient Greek bios (life). It therefore means "for life". The ancient Greek word pre means "before" or "earlier in time". Accordingly, the term prebiotic means "before life". And this is where the difference arises: probiotics arrive alive in the intestine and can develop their effect there. Prebiotics, on the other hand, do not work on their own, but are intended to promote the beneficial intestinal bacteria already present in the digestive tract.
Which foods can I use to promote intestinal health?
Fermented, i.e. fermented, foods are important for intestinal health. When microorganisms find optimal conditions, bacteria and yeasts can convert sugar into alcohol or lactic acid. There are more fermented foods than you might think: Bread, especially from sourdough, beer and wine, chocolate, coffee, but also olives and many types of cheese are among them [1].
As described, a healthy intestinal flora consists of various lactic acid bacteria and yeasts. They are found in yoghurt and kefir, but also in kombucha, a fermented tea that is sold as a cold refreshing drink. The healthy lactic acid bacteria are also a component of sauerkraut, as well as kimchi, the Korean equivalent of sauerkraut, which is also becoming increasingly popular in Germany. The lactic acid-producing bacteria are said to prevent or combat intestinal diseases [1].
Probiotics are also available as food supplements, for example in capsule form. However, healthy people can also simply continue to eat a balanced diet and consume plenty of fibre, such as wholegrain products and vegetables, to maintain a healthy intestinal environment [7].
It is recommended to consume around 100 million microorganisms per day through the right diet. Each food has a different dose of bacteria. It is therefore difficult to determine an exact daily requirement. Yoghurt manufacturers recommend about one portion per day [8]. In the case of food supplements, for example, one or two capsules are taken daily with a meal [9].
Prebiotics are found in foods such as bananas, onions, garlic and artichokes. However, according to studies, at least around five grams per day are needed for prebiotics to work. This means that you should consume several portions of vegetables every day [7].
What requirements should be met for probiotics to work?
It is not enough to simply consume probiotic foods. This is because they can only work if you eat a wholefood diet [6]. They must also be consumed regularly and in sufficient quantities to have a positive effect on intestinal health. The microorganisms must also reach the large intestine and prevail against other germs in order to contribute to a healthy gut. Furthermore, it depends on the respective bacterial strains in the intestine; this composition is very different for each person. And even in the case of illness, gut bacteria can act differently than in a healthy gut.
How do I know if I have healthy gut flora?
The symptoms that indicate a short-term disruption in gut flora, such as after taking antibiotics, can be problems with digestion such as diarrhoea, constipation or abdominal pain. However, these symptoms can be caused by many different illnesses. In order to clarify the cause of these complaints, a doctor should be consulted if the symptoms persist.
The symptoms that indicate a long-term disruption of the intestinal flora are usually not so easy to recognise: For example, there is evidence that the composition of the intestinal flora probably has an influence on the risk of allergies [10]. In addition, the results of studies also indicate a correlation between obesity and the composition of the intestinal flora [11].
The German Centre for Cardiovascular Research has also found that the intestinal flora looks different in people with heart failure than in people without heart failure. However, this could be both the cause and the consequence of the disease. This has not yet been conclusively clarified. Further research is also needed into the connection between disrupted gut flora and autoimmune diseases, as the studies are still too unreliable [4].
What can I do if my gut flora is disrupted?
There are two different approaches to rebuilding a disrupted gut environment: On the one hand, there is the theory that it is necessary to cleanse the gut of anything harmful through intestinal cleansing. Only then can a healthy gut be rebuilt through the right diet. Others believe that it is sufficient to change your diet and eat foods rich in fibre and probiotics to gradually improve the intestinal environment [2]. Before taking drastic measures, such as colon cleansing, you should talk to your doctor about whether they are really necessary or whether there are gentler alternatives.
Sources:
[3] https://www.darm-mit-charme.de/buch.html
[5] https://www.deutschlandfunk.de/ernaehrung-darmflora-ist-extrem-anpassungsfaehig-100.html
[8] https://www.planet-wissen.de/gesellschaft/lebensmittel/probiotika/index.html
[9] https://www.test. en/medicines/disease/irritable-gut-k107
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8083053/
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082693/
Matching Products
Content: 0.0271 Kilogramm (€512.92* / 1 Kilogramm)
Content: 0.0452 Kilogramm (€396.02* / 1 Kilogramm)
Content: 0.0797 Kilogramm (€174.40* / 1 Kilogramm)
Content: 0.067 Kilogramm (€252.24* / 1 Kilogramm)