Nutrition plan for the gut: Recipes & Tips
In just a few days, our gut flora changes when we eat gut-healthy foods. With our daily plan full of tips and recipes, you can strengthen your gut and easily restore balance to your gut flora.
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Table of contents
Eating gut-friendly - this is how it works
With a healthy gut, we feel better. Because millions of gut bacteria live in our gut - and their composition determines our health, our mood, and our immune system.
Our weight is also influenced in part by our gut flora. Because our gut inhabitants influence how well we can digest our food and derive energy from it. With a healthy gut flora, it is therefore easier for us to feel good in the long term and to achieve and maintain our desired weight.
To change the intestinal flora, we need to adjust our diet. With the right nutrition, we promote beneficial gut bacteria and strengthen our intestinal barrier.
Nutrition tips for a healthy gut
Prebiotic fibers from oat flakes, onions, Jerusalem artichokes, asparagus or chicory
Fermented foods such as raw sauerkraut or fermented ginger carrots
Dietary fibers from fruits (preferably with peel), vegetables, legumes, millet, buckwheat, ground flaxseeds or psyllium husks, or whole grain (if tolerated)
Pasta, potatoes or rice cooked and cooled again. This results in resistant starch, a superfood for good gut bacteria
Lactic acid bacteria from natural yogurt, kefir, and buttermilk
Bitter substances For example, dandelion, artichokes, ginger, and other bitter foods
Nutrition plan for a healthy gut for download
Do you want to rebalance your intestinal flora and do something for a healthy gut? With our daily plan including recipes and many tips, you can build a healthy intestinal flora and strengthen your gut. Which foods are beneficial for your own gut is partly individual, and if you know that you don't tolerate something, feel free to exchange it.
You will find three recipes for one day in the meal plan. However, you do not necessarily have to strictly follow the recipes to strengthen your gut. By implementing the above nutrition tips for a healthy gut and the tips from our meal plan step by step, you can easily achieve this with small changes in your daily life.
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