5 NUTRITION TIPS FOR YOUR GUT HEALTH
In this article you will find out which foods and diets strengthen the intestinal flora.
We explain:
- What functions does the intestine have?
- How does our diet affect gut health?
- How can I strengthen my gut health through dietary habits?
What functions does the intestine have?
We do it every day and we can't survive without it: food. What we feed our bodies has an enormous influence on our health and well-being. The reason for this is our gut. It has a variety of functions and is often referred to as the "second brain".
In addition to the digestion of food, the absorption of nutrients from the food we eat and the fight against harmful microorganisms play a central role. The bacteria that colonize the intestines are also very important for supporting the immune system. This is because they help to fight harmful bacteria. Various hormones, such as the happiness hormone serotonin, as well as peptides, which are important for regulating digestion and appetite, are also produced in the gut.
How does our diet affect gut health?
Individual nutrition has a strong influence on the composition and balance of our intestinal flora. Studies have shown that healthy diets have an influence on the bacterial cultures in the gut within a short period of time. It is therefore possible to improve the health of our gut through certain foods. The following tips have proven to be particularly helpful in improving the intestinal flora with good intestinal bacteria and microorganisms.
How can I strengthen my gut health through dietary habits?
Tip 1: Use high-fiber foods
Dietary fibers are complex carbohydrates that cannot be fully digested by the body and instead pass through the intestines unchanged. They help to keep the gut healthy, aid digestion and facilitate elimination as they bind water and create volume as they pass through. Fiber also serves as food for beneficial bacteria in the gut microbiome, which ferment it and convert it into short-chain fatty acids. Examples of high-fibre foods include wholegrain products, fruit, vegetables, pulses and nuts.
Tip 2: Supplement prebiotics and probiotics
Prebiotics promote the growth of certain bacterial strains in the gut. This mainly concerns bacteria that produce short-chain fatty acids, which are an important source of energy for the cells in the intestine and have anti-inflammatory properties. These beneficial bacterial strains are found in probiotics such as Lactobacillus and Bifidobacterium, which can help to improve the health of the gut microbiome and aid digestion. Prebiotics and probiotics can be found in various foods. For example, prebiotics are found in chicory, onions, garlic, artichokes and bananas. However, in order for prebiotics to be sufficiently effective, an amount of around five grams per day is required. Probiotics are mainly found in fermented vegetables, such as sauerkraut or kimchi, as well as yoghurt.
It is not always possible to ensure that sufficient and varied prebiotics and probiotics are ingested through food. Therefore, supplements offer an ideal solution to cover the need and thus strengthen the intestinal flora. It is important to ensure a broad spectrum of prebiotics and probiotics(find out more about the interaction between prebiotics and probiotics here).
Tip 3: Integrate omega-3 fatty acids
The diversity of the intestinal flora can be promoted by omega-3 fatty acids in particular. They also help to maintain the balance of the intestinal flora and reduce inflammation in the gut. With regard to animal products, salmon in particular is an ideal source of omega-3 fatty acids. On a purely plant-based basis, a high content of this type of fatty acid can be found above all in linseed, walnuts, hemp seeds and certain oils.
Tip 4: Reduce sugar and salt
Sugar consumption should be reduced in order to avoid harmful bacteria within the intestinal flora. Sugar also reduces the diversity of intestinal bacteria. In addition, salt should only be consumed in moderation. In a study, researchers were able to show that a high-salt diet harms the beneficial bacteria in the gut. Just 4g should be consumed to keep the body healthy. Therefore, simply eating sodium-rich vegetables such as beet(discover our juice: Life Blood), spinach(discover our juice: Run, Forest) and carrots(discover our juice: The Radiator) can be enough.
Tip 5: Turmeric as an insider tip
Turmeric, in powder form or as a fresh tuber, has proven to be particularly beneficial for the gut due to its active ingredient complex curcumin. This is due to its anti-inflammatory and antioxidant properties. It can also promote the growth of beneficial intestinal bacteria and thus improve intestinal health. It is recommended to take half a teaspoon to a whole teaspoon of turmeric daily in combination with oil and pepper, which help the body to absorb its valuable active ingredients.
Our recommendation for you:
Certain foods are suitable for supplying the gut with useful pre- and probiotics. However, the diversity of bacterial strains in the form of probiotics and their food as prebiotics is crucial for healthy intestinal flora. Supplements that ensure the diversity of bacterial cultures are therefore particularly suitable. BIOTIC 20/5 BILLION offers an ideal option for sustainable intestinal development. The 2-in-1 capsules offer a broad complex of 20 selected, live bacterial strains. Thanks to their unique mode of action, they support individual health-promoting functions in the body. It is generally advisable to take supplements such as BIOTIC 20/5 BILLION over a period of several months. This helps to build up a healthy intestinal flora in the long term.
BIOTIC 20/5 BILLION contains 90 capsules. If BIOTIC 20/5 BILLION is taken daily, it can be taken over a period of three months. In order to ensure a healthy intestinal flora in the long term, it is necessary to continue the daily intake in a timely manner. It is therefore possible to order BIOTIC 20/5 BILLION as a subscription. In addition to the guaranteed direct availability of the product in your home, the subscription also offers a clear price advantage. A subscription is therefore doubly worthwhile - for a healthy intestinal flora that lasts.
Conclusion
Nutrition plays an important role in our lives, because only if we supply our body with nutrients can it carry out its various activities. The intestine plays a particularly important role in this. Its task is to digest the food we eat and absorb important nutrients. This works particularly well if our intestinal flora is intact and a large number and variety of beneficial intestinal bacteria are present. The intestinal flora can be strengthened by certain diets, such as a high-fiber, low-sugar and low-salt diet. In addition, pre- and probiotics help to supply, colonize and strengthen helpful bacterial strains. A long-term intake of the 2-in-1 complex BIOTIC 20/5 BILLION is particularly recommended to strengthen intestinal health in the long term.