Health begins in the gut - Strengthening the gut with the right nutrition

The intestine is probably one of the most underestimated organs of our human body. While the heart, lungs, and brain have been the main focus of various research studies for decades, the function of our largest organ has been underestimated. In recent years, the intestine has increasingly come into focus of the sciences with sometimes astonishing results. But what important functions does it have besides digesting our food pulp, and how can nutrition support the intestine in this process?

How is the intestine structured?

The intestine, as the largest organ in our body, forms the main part of the digestive system and is divided into the small intestine and the large intestine. The food pulp from the stomach first enters the small intestine, where it is mixed with digestive enzymes from the pancreas and bile. Carbohydrates, fats, and proteins are broken down into their smallest components and absorbed into the bloodstream along with micronutrients (vitamins and trace elements). The remaining food pulp enters the large intestine, where water is absorbed from the food pulp. Food components that the body cannot digest are excreted as feces.

What is the intestinal flora?

The intestinal flora refers to all microorganisms that inhabit the colon. Sometimes more than 400 different species of bacteria are known to exist, with a total number of around 10 trillion. The weight of the bacteria living in the intestine is estimated by researchers to be around one and a half kilograms.

The main representatives are lactic acid bacteria, such as Lactobacilli and Bifidobacteria, which perform numerous tasks: they support digestion, break down fiber into short-chain fatty acids, produce vitamins such as biotin, folic acid, vitamin K, and B12, and neutralize toxic substances. These are also referred to as the "good" bacteria.

A well-functioning and balanced intestinal flora is essential for our well-being.

Why is a strong gut so important?

Around 70% of our immune cells are located in the gut. If the natural symbiosis in the gut is disrupted and the "bad" gut bacteria take over, it has immediate consequences: our immune system is weakened and we become more susceptible to diseases. Digestive problems such as bloating, constipation, and diarrhea also become common. In addition, the absorption of vitamins and minerals from the gut into the blood is disrupted, which can lead to hair loss, skin problems, and blood disorders.

More and more research results also show that most food intolerances are due to a disrupted intestinal flora. Because the diversity of gut bacteria is reduced, certain food components can no longer be digested and absorbed.

What can I do to support my gut flora?

To rebuild your intestinal flora, it is important to strengthen the "good" intestinal bacteria and promote their diversity in order to correct the imbalance in the gut. Nutrition plays a crucial role in this.

A varied and plant-based diet is recommended. The more varied your meals are, the more diversity is promoted in the gut. 25 different plant-based foods per week is a good measure. Plant-based foods contain important micronutrients and, above all, plenty of fibre.

What are dietary fibers?

Dietary fibers are indigestible food components that do not provide nutrients, but are still essential for the body. These include:

• Water-insoluble dietary fibers (cellulose, lignin, resistant starch)

• Water-soluble dietary fibers (pectin, inulin, beta-glucan)

Dietary fibers promote thorough chewing and ensure a quick and long-lasting feeling of satiety. Additionally, they support digestion by increasing stool volume, stimulating intestinal motility, and facilitating bowel movements. Above all, they serve as food for "good" gut bacteria, leading to the production of short-chain fatty acids. Propionate, butyrate, and acetate serve as a food source for the cells of the intestinal mucosa, aid in the development of gut flora, and thus support the immune system.

Which foods contain fiber?

Fibre is found exclusively in plant-based foods:

• Whole grain cereals, brown rice, whole grain pasta, potatoes

• Vegetables

• Fruit

• Legumes

• Dried fruits, nuts, and seeds

A daily intake of at least 30 grams of fibre is recommended. Nutrition in industrialized countries is generally considered low in fiber. The average daily intake for adults in Europe is just 20 grams.

So if you want to increase your fiber intake, gradually increase the proportion of plant-based foods and drink enough fluids. This way, you slowly accustom your gut to the new amount of fiber and avoid overloading your digestive system.

In addition to a varied and fibre-rich diet, prebiotic and probiotic foods are particularly important for building healthy gut flora.

What are prebiotic and probiotic foods?

Prebiotic foods are a source of energy for bifidobacteria and lactobacilli, promoting their growth and activity. They belong to the group of soluble fibers, with the most well-known representatives being inulin and oligofructose. Some examples of prebiotic foods include:

• Artichokes

• Chicory

• Garlic

• Rocket launch

• Dandelion

• Parsnips

• Black salsify

• Asparagus

• Jerusalem artichoke

• Onions

Probiotic foods contain live microorganisms, such as lactic acid bacteria or yeasts. These include fermented foods:

• Apple cider vinegar

• Yogurt

• Kefir

• Kimchi

• Kombucha (fermented tea)

• Miso (Japanese seasoning paste)

• Sauerkraut

• Sourdough

• Sour pickles

• Tempeh

But be aware: Pasteurized products no longer contain live lactic acid bacteria. This should be taken into account when buying food.

You want to make sure that your food contains plenty of probiotics? Then try it out yourself and Ferment your own vegetables.You only need a few ingredients for this and you can determine the taste and level of fermentation of your vegetables yourself.