"Intolerances are also a consequence of our modern lifestyle"

A disturbed intestinal flora or intolerances are no longer uncommon. Dr. Sandra Weber, who specializes in the treatment of intestinal problems, is well aware of this. We asked her about the most common causes, what intolerances mean for our long-term health, and how we can still eat healthily even if we cannot tolerate many healthy foods.

Dr. Sandra Weber

The doctor is an expert in holistic health, gut health, and nutrition.

How come so many people suffer from an intolerance?

"Our modern diet plays a central role: highly processed foods, additives, and environmental toxins significantly burden our intestines, can harm the intestinal mucosa, and promote inflammation. At the same time, a lack of fiber in the diet leads to an imbalance in the gut microbiome. In addition to diet, chronic stress also plays a key role in the development of digestive problems such as intolerances. Persistent mental stress significantly influences the microbiome through the gut-brain axis. Lack of exercise and medications such as antibiotics, painkillers, or birth control pills can also negatively affect the composition of the gut microbiome. Lastly, unhealthy sleep habits strain the immune system and increase cortisol levels, which in turn affects gut health."

Many additives burden the gut:

Artificial sweeteners such as Sucralose, Saccharin, or Aspartame
Additives such as colorants, thickeners (for example Carrageenan, E 407) and preservative (for example potassium sorbate, sodium benzoate)
Harmful substances such as plasticizer made of plastics, microplastics from packaging, surfactant from dishwashing detergents or pollutants from the environment
Trans fat, which are formed by the strong heating of oils and fats during frying and deep frying, and are found in chips, fries, and convenience food.

What do intolerances mean for our long-term health?

"Intolerances and a disturbed gut can significantly reduce the absorption of essential micronutrients. People with gluten intolerance, celiac disease, or other gut problems such as histamine or fructose intolerance often suffer from nutrient deficiencies. These deficiencies can lead to anemia, fatigue, weakness, immune system disorders, and neurological problems. A weakened immune system, in turn, is more susceptible to chronic inflammation, which can lead to increased release of stress hormones and have a negative impact on the entire hormonal balance."

"Our gut flora is a reflection of our eating habits."

Is a healthy diet sufficient to get a handle on intestinal problems?

"A healthy and balanced diet is the first foundation for good gut health. However, a holistic approach that considers factors such as stress reduction, adequate sleep, regular exercise, and a critical approach to medication, in addition to diet, is the most effective way to manage gut problems in the long term."

What do you recommend when many healthy foods are not tolerated?

"A food diary can help identify possible triggers and avoid pain or uncomfortable bloating. However, an elimination diet, which involves omitting foods, only treats the symptoms and not the causes. It is crucial to strengthen the gut microbiome and intestinal mucosa through a holistic approach to successfully address food intolerances. This can be easily done with our microbiome guide on the right."

Eating for a Healthy Microbiome - Sandra's 7 Tips

1. Cooking and cooling

Whole grains, potatoes, sweet potatoes, and pasta deliver more fiber in the form of resistant starch when cooked and then cooled for 12 hours. Even when reheated, the gut-healthy resistant starch remains.

Give whole grain time.

Look out for a baker who allows his breads long fermentation times. According to studies, indigestible components are broken down during this time, so even patients with irritable bowel syndrome can tolerate these whole grain breads.

3. Roasting vegetables in the oven

Do you have trouble digesting many types of vegetables? Try gently roasting peppers, eggplants, and others in the oven. Also, simmering vegetables for a long time on the stove makes many types of vegetables more digestible that are hard to digest when raw or blanched.

4. Spoonfuls of fiber

Add a spoonful of ground flaxseeds or cooked lentils to yogurt, muesli, soups, salads, and stir-fries to easily increase your fiber intake.

5. Combine correctly

When it comes to cabbage and onions, the quantity makes the difference. Start with pak choi, cress, pointed cabbage, shallots, and chives, which are often tolerable in small portions, and combine broccoli & co. with mild varieties like carrots to help your gut get used to it again.

6. Different types and preparations

The compatibility also depends on the variety and preparation. For example, Chinese cabbage is the mildest representative of the cabbage varieties. It is in season almost all year round and can be eaten both raw and cooked. Soak legumes for an extra long time - the longer the soaking time, the more indigestible sugar molecules are reduced.

7. Healthy Support

Support your diet with all essential micronutrients when the gut is compromised and there is an increased need, or when many types of fruits and vegetables are not well tolerated.