This is how you bring your microbiome back into balance
The intestinal flora plays a crucial role in your health. Billions of microorganisms live in your intestines – collectively they are called Microbiome. These tiny helpers influence digestion, immune system, metabolism and even your mood.
If the intestinal flora becomes unbalanced, this can result in many symptoms:
Bloating, fatigue, digestive problems, skin problems or frequent infections.
The good news: Your diet has an enormous influence on your intestinal flora.
Certain foods give the good intestinal bacteria exactly what they need to multiply and keep harmful germs at bay.
In this article you will learn:
- which 7 foods that particularly strengthen your intestinal flora
- why they are so valuable for your microbiome
- how you can easily integrate them into your everyday life
Why healthy intestinal flora is so important
Your intestines are much more than just a digestive organ. Many experts even name it the second brain.
Because your intestines:
- houses around 70-80% of your immune system
- produces important ones Vitamins
- influences yours Hormones
- stands above the Gut-brain axis connected to your brain
When the intestinal flora is healthy, the good bacteria work like a protective shield.
She:
- support digestion
- produce short-chain fatty acids
- protect the intestinal mucosa
- inhibit harmful bacteria
But stress, medication, sugar, alcohol or highly processed foods can disrupt the balance.
Then you often win unfavorable bacteria gain the upper hand.
This is where gut-friendly foods come into play.
1. Natural yogurt – a classic for healthy intestinal flora
Natural yogurt is one of the best-known probiotic foods.
He contains living lactic acid bacteriathat can support your intestinal flora.
These bacteria help:
- to improve digestion
- to displace harmful germs
- to restore balance in the intestines
Are particularly valuable natural yoghurts with no added sugar.
Many flavored products, on the other hand, contain a lot of sugar, which tends to put a strain on the intestinal flora.
This is how you integrate natural yogurt into your everyday life
- with berries and nuts for breakfast
- as a creamy base for smoothies
- with oat flakes as a gut-friendly muesli
- as a dip with herbs
Another advantage: natural yogurt provides additional benefits Protein, calcium and B vitamins.
2. Sauerkraut – fermented power for your intestines
Sauerkraut is a real superfood for the intestinal flora.
Through the Fermentation process Numerous lactic acid bacteria are created, which have a positive effect on the microbiome.
These bacteria can:
- promote the growth of healthy intestinal germs
- have an anti-inflammatory effect
- strengthen the intestinal barrier
Important: Many industrially manufactured products are pasteurized.
The living bacteria die.
Therefore pay attention to:
- raw sauerkraut
- Products from the refrigerated section
- or homemade fermented sauerkraut
Tip for everyday life
Already 2-3 tablespoons daily can be good for your intestinal flora.
You can sauerkraut:
- eat as a side dish
- integrate into bowls
- use on sandwiches
- mix into salads
3. Oatmeal – food for good intestinal bacteria
Oatmeal is an underestimated helper for intestinal health.
They contain many soluble fiber, in particular Beta glucans.
This fiber works like Prebiotics.
That means:
They serve as food for the good intestinal bacteria.
When these bacteria ferment fiber, so-called short chain fatty acids.
These fatty acids:
- strengthen the intestinal mucosa
- reduce inflammation
- promote healthy intestinal flora
This is how you use oatmeal for your intestines
- classic porridge
- Overnight oats
- in the smoothie
- in homemade muesli bars
It is particularly good for the intestines soaked or cooked oats.
4. Garlic – natural prebiotic
Garlic is not just a spice – it is also a powerful food for your intestinal flora.
He contains Inulin, a prebiotic fiber.
Inulin promotes the growth of:
- Bifidobacteria
- Lactobacilli
These are two important groups of bacteria in the intestine.
Garlic can also:
- have an anti-inflammatory effect
- inhibit harmful bacteria
- support digestion
Easy Ways to Incorporate Garlic
- in vegetable pans
- in salad dressings
- in the oven vegetables
- in homemade dips
Already a small amount daily can have a positive effect.
5. Bananas – gentle on the intestines
Bananas are particularly good for sensitive digestion.
They contain resistant starch and pectin, two fibers that support your intestinal flora.
These substances help:
- promote good intestinal bacteria
- regulate intestinal movement
- to stabilize digestion
Are particularly interesting slightly green bananas.
They contain more resistant starch than very ripe fruits.
Good ideas for everyday life
- in breakfast cereal
- in the smoothie
- as a snack with nut butter
- in sugar-free desserts
Bananas provide additional Potassium and vitamin B6.
6. Flax seeds – small seeds with a big impact
Flaxseeds are one of the best sources of fiber.
They contain both:
- soluble fiber
- insoluble fiber
This combination is ideal for intestinal health.
Flaxseeds can:
- promote intestinal movement
- regulate digestion
- nourish the good intestinal bacteria
They also contain Omega-3 fatty acids, which can have an anti-inflammatory effect.
Important with flaxseed
Flaxseeds should:
- crushed be
- and eaten with sufficient fluids
This allows them to have an optimal effect in the intestines.
Easy to use
- in muesli
- in porridge
- in smoothies
- when baking
Already 1-2 tablespoons daily can have a positive effect.
7. Kefir – probiotic variety
Kefir is a fermented milk drink that contains a particularly high amount of probiotic cultures.
Often even more different strains of bacteria than yogurt.
These microorganisms can:
- support the balance of the intestinal flora
- improve digestion
- strengthen the immune system
Many people also tolerate kefir better than regular dairy products because some of the lactose is broken down during fermentation.
This is how you can enjoy kefir
- pure
- in the smoothie
- with berries
- as a base for dressings
Other foods that are good for your intestines
In addition to the seven foods mentioned, there are many others that can support your intestinal flora.
This includes:
- Chicory
- Onions
- Jerusalem artichoke
- Apples
- legumes
- fermented foods like kimchi
One varied diet with lots of fiber is the most important factor for healthy intestinal flora.
Habits that additionally help your intestinal flora
In addition to diet, there are other factors that influence your microbiome.
1. Reduce sugar
Too much sugar can promote the growth of unfavorable intestinal bacteria.
A diet low in sugar often supports healthy intestinal flora.
2. Reduce stress
Chronic stress can disrupt the balance in the intestines.
Relaxation techniques, exercise or walks can help.
3. Variety on the plate
Studies show:
Je diversify your diet, the more diverse your intestinal flora.
And diversity in the intestines is a sign of health.
How quickly does the intestinal flora improve?
Many people wonder how long it takes for the intestinal flora to change.
The good news:
The microbiome responds surprisingly quickly to nutrition.
Already after few days The composition of the intestinal bacteria can change.
However, the long term is crucial Constancy.
A one-time healthy meal is not enough – a long-term, gut-friendly lifestyle is important.
Conclusion: Your gut loves natural foods
A healthy intestinal flora is one of the most important factors for your well-being.
The good news:
You can control your microbiome actively support.
The following are particularly helpful:
- Natural yogurt
- sauerkraut
- oatmeal
- Garlic
- Bananas
- linseed
- kefir
If you regularly integrate these foods into your diet, you will give your intestinal bacteria exactly what they need.
And a healthy gut often affects much more than just digestion – viz Energy, immune system and general well-being.
✅ Tip:
If you are interested in the topic of intestinal health, these articles might also be interesting for you:
