BUILDING UP INTESTINAL FLORA: USEFUL HELPERS IN THE GUT
Table of contents
1. intestinal flora - what is it actually?
Our intestines are colonized by no less than 100 trillion bacteria1. They belong to up to 400 different species and are mainly found in the large intestine. Sounds unappetizing? But it's not, because most of these intestinal bacteria are useful helpers. Doctors refer to them as the microbiome, the vernacular speaks of intestinal flora.
2 Why is it important to build up intestinal flora?
Intestinal bacteria fulfill many tasks that influence our health. This is why you should build up your intestinal flora if it is disturbed. Each type of bacteria has its own tasks. Here are a few examples:
Bifidobacterium: This bacterial strain is responsible for the digestion of milk as well as fiber and helps us deal withstress2.
Lactobacillus: This bacterium fights inflammation. It also produces messenger substances that influence our mentalwell-being3.
Eubacterium: This genus is responsible for the production of short-chain fatty acids, which are needed for intestinal function.
Faecalibacterium: These beneficial helpers produce butyrate, which plays an important role in the immunesystem4.
Akkermansia: The slimming bacterium! It activates the metabolism and counteracts weight gain anddiabetes5.
Bifidobacterium: This bacterial strain is responsible for the digestion of milk as well as fiber and helps us deal withstress2.
Lactobacillus: This bacterium fights inflammation. It also produces messenger substances that influence our mentalwell-being3.
Eubacterium: This genus is responsible for the production of short-chain fatty acids, which are needed for intestinal function.
Faecalibacterium: These beneficial helpers produce butyrate, which plays an important role in the immunesystem4.
Akkermansia: The slimming bacterium! It activates the metabolism and counteracts weight gain anddiabetes5.
3. symptoms and causes of a disturbed intestinal flora
Intestinal flora is said to be impaired when the density or diversity of bacteria in the intestine is too low. This can manifest itself in the following symptoms:
- Flatulence and bloating
- Irritable bowel syndrome and diarrhea
- Nausea and vomiting
- Abdominal pain and cramps
- Headaches and migraines
-fatigueanddeficiency symptoms
Various factors can be the cause of a disturbed intestinal flora. An unbalanced diet and the use of antibiotics can impair the microbial flora and causeyeasts in the intestinein the gut. Other medications also have a negative influence on the intestinal environment, such as gastric acid inhibitors, painkillers or antihistamines. After treatment with such medication, the intestinal flora should be rebuilt. Sometimes stress is simply the cause when the gut goes crazy.
4 How can you build up the intestinal flora?
If the microorganisms in the intestine are out of balance, you should build up the intestinal flora or carry out an intestinal cleanse directly. The following measures support a healthy gut:
Probiotics: Probiotic supplements such as PROBIOLIFE probiotics support intestinal health with probiotic bacteria. Compared to probiotic foods, capsules have a much higher concentration of probiotics.
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Turmeric: The curcumin it contains supports digestion with phytochemicals and helps the body fight inflammation in the gut.
Enzymes: Special digestive enzymes such as lactase, amylase, lipase, protease, cellulase - as in MULTI ENZYM forte - can help to normalize digestion.
Probiotics: Probiotic supplements such as PROBIOLIFE probiotics support intestinal health with probiotic bacteria. Compared to probiotic foods, capsules have a much higher concentration of probiotics.
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Turmeric: The curcumin it contains supports digestion with phytochemicals and helps the body fight inflammation in the gut.
Enzymes: Special digestive enzymes such as lactase, amylase, lipase, protease, cellulase - as in MULTI ENZYM forte - can help to normalize digestion.
5. 5 tips for a healthy intestinal flora
You can also build up and maintain healthy intestinal flora with a conscious lifestyle. The following tips will help:
Probiotic foods: Which food is good for the intestinal flora? The helpful intestinal bacteria are found in yogurt, kefir, quark, fermented sauerkraut and cheese, among other things.
Dietary fiber: Make sure you eat enough fiber - for example, whole grain products or psyllium seeds. They serve as food for the beneficial intestinal inhabitants.
No-gos: Coffee and alcohol, refined sugar and animal fats should be consumed sparingly.
Drink a lot: One to two liters of still mineral water should be drunk every day.
Exercise: Regular exercise is also important for intestinal health.
Probiotic foods: Which food is good for the intestinal flora? The helpful intestinal bacteria are found in yogurt, kefir, quark, fermented sauerkraut and cheese, among other things.
Dietary fiber: Make sure you eat enough fiber - for example, whole grain products or psyllium seeds. They serve as food for the beneficial intestinal inhabitants.
No-gos: Coffee and alcohol, refined sugar and animal fats should be consumed sparingly.
Drink a lot: One to two liters of still mineral water should be drunk every day.
Exercise: Regular exercise is also important for intestinal health.
Conclusion: How to build up intestinal flora
Healthy intestinal flora fulfills many functions in the body and is important for our well-being. With the right tips, you can build up your intestinal flora if it has been disrupted. This includes probiotics, enzymes and fiber, but also a healthy lifestyle.
Sources:
Sources:
1https://www.zeit.de/2014/12/mikrobiom-bakterien-darm
2https://www.medizin.uni-tuebingen.de/de/das-klinikum/pressemeldungen/meldung/163
3https://healthcare-in-europe.com/de/news/lactobacillus-zur-mikrobe-des-jahres-2018-gekuert.html
4https://www.ndr.de/ratgeber/gesundheit/Probiotika-und-Praebiotika-Darmflora-aufbauen,darmgesundheit100.html
5https://www.aerzteblatt.de/nachrichten/54374/Darmbakterium-bekaempft-Uebergewicht-und-Diabetes
2https://www.medizin.uni-tuebingen.de/de/das-klinikum/pressemeldungen/meldung/163
3https://healthcare-in-europe.com/de/news/lactobacillus-zur-mikrobe-des-jahres-2018-gekuert.html
4https://www.ndr.de/ratgeber/gesundheit/Probiotika-und-Praebiotika-Darmflora-aufbauen,darmgesundheit100.html
5https://www.aerzteblatt.de/nachrichten/54374/Darmbakterium-bekaempft-Uebergewicht-und-Diabetes