With a surface area of approximately 32 square meters, the gastrointestinal tract is the largest contact surface between humans and the outside world. On this surface, our immune system Everyday contact with all sorts of foreign antigens (for example, bacteria), food components, but also the body's own gut flora. The immune system must be able to distinguish all of this, because the beneficial gut flora has an important function. If the immune system attacks the body's own Intestinal flora If this occurs, a chronic inflammation can develop and damage the organism.
The human gut flora comprises well over 500 different bacterial species, which, among other things, prevent foreign bacteria from colonizing our intestines. This is achieved, firstly, by the high number of already present gut bacteria, whose density makes it difficult for foreign bacteria to establish themselves. Secondly, the human gut flora also produces bacteriocins, which weaken foreign bacteria and can also kill them. The gut flora is essential for our immune system, both relieving it of stress and supporting its work.
How can you build a healthy gut flora?
Consuming probiotics and prebiotics has been proven to help build a healthy gut flora. But where can you find probiotics and prebiotics? Logically, diet plays a crucial role here. Probiotics such as lactic acid bacteria or yeasts (the beneficial inhabitants of our gut) can be found, for example, in yogurt, kefir, or even sauerkraut. Fans of Asian cuisine will be pleased to know that miso and kimchi are also probiotic foods.
Prebiotics Dietary fiber consists of indigestible food components. It ensures that the beneficial bacteria in our gut are adequately supplied with "food" to perform their important functions. Therefore, dietary fiber is also essential for building a healthy gut flora. Prebiotics Important. Plenty of "food" for our gut flora also means increased activity of our own bacteria, which can then multiply more easily and get digestion moving. Prebiotics are found primarily in plant-based foods such as onions, artichokes, chicory, oatmeal, whole-grain bread, legumes, and mushrooms.
Building up gut flora in everyday life
Not everyone manages to consume enough probiotics and prebiotics through a balanced diet in their daily life. Various stimulants such as alcohol, tobacco, and other products also impair or damage the gut flora. Synbiotic (pre- and probiotic) dietary supplements can help in these cases. their support to rebuild the intestinal flora and bring the rest of the organism into a state of increased well-being.
The advantage here lies primarily in preventative use. You can and should do something for yourself and your health, even if you're medically healthy. How often have we been annoyed by situations where we only realized our mistake later? Hindsight is always 20/20...
How to properly build up your gut flora - These tips will help you!
The gut is a topic that's not often discussed openly. Medication, fast food, alcohol, or high stress levels can all disrupt our gut flora. The resulting symptoms, such as bloating, diarrhea, and constipation, can be quite unpleasant. But there are many more factors that can impair our gut function.This includes z.B. Fatigue, Food intolerances and Allergies, Hay fever, eczema, and numerous other conditions beyond our control. Therefore, it's important to consistently care for your gut to build a resilient gut flora.
- Sleep: A good and sufficient sleep Sleep is absolutely essential. Adults aged 18-64 should sleep about 7 hours a day. Children under 18 need more sleep (8-10 hours), and 5-6 hours of sleep a day is sufficient for seniors.
- liquid: Drink enough water every day. The human body needs about 30-40 milliliters of water per kilogram of body weight, which corresponds to about 2-3 liters of fluid per day. Still water and herbal tea are recommended drinks. However, there's nothing wrong with diluted fruit juice or coffee, as long as you don't consume large quantities.
- Eat: Ready-made products and highly processed foods should always be avoided. These are bad for the gut due to their high fat and sugar content. Always buy natural products; these are free of any additives.
- Probiotics/Prebiotics: Taking probiotics and prebiotics can have a beneficial effect on gut health. These are available both as supplements and in regular foods such as kefir, kimchi, and yogurt.
- Groceries: Eat many high-fiber foods Foods high in fiber include fruits (apples, pears, kiwis), vegetables (broccoli, potatoes, carrots), whole grains, and nuts. These foods are beneficial for the gut and help it eliminate more toxins.
- antibiotics: antibiotics They are often the cause of diarrhea, intolerances, and intestinal inflammation. Therefore, if taking antibiotics is not absolutely necessary, you should avoid them whenever possible.
