Why your gut flora is so important
Our intestine is more than just a digestive organ - it is the Centre of our immune systemregulates hormones, influences the appearance of our skin and even our mood. Among other things, this is due to the Intestinal florathe community of microorganisms that colonise our digestive tract.
But how can you strengthen your microbiome? It's simple: with the right diet. Here you can find out which gut-friendly foods really do your digestion good.
What does "gut-friendly" mean?
Gut-friendly foods promote growth beneficial bacteria in the gut and help to maintain or restore the delicate balance of the microbiome. They often contain:
- Dietary fibre (prebiotics)
- Natural bacterial cultures (Probiotics)
- Anti-inflammatory active ingredients or
- are Easily digestible and low in irritants
The 7 best gut-friendly foods
1. Psyllium husks
They are rich in soluble fibre, swell up in the intestine and promote healthy digestion - without any flatulence.
👉 Tip: Drink 1 teaspoon with plenty of water - slowly creep in!
2. Sauerkraut (raw!)
Fermented sauerkraut contains natural lactic acid bacteriathat support your intestinal flora. Important: Do not heat, otherwise the living cultures will be lost.
3. Oat flakes
Oats are easily digestible and contain Beta-glucanswhich have a proven anti-inflammatory effect and soothe the mucous membrane.
4. Artichokes & chicory
Both are particularly rich in Inulina prebiotic fibre that feeds good intestinal bacteria such as bifidobacteria.
5. Natural yoghurt (unsweetened)
Yoghurt with live cultures can help to stabilise the microbiome - especially after antibiotics or in the case of mild digestive complaints.
👉 Look out for the words "live cultures" or "Lactobacillus".
6. Linseed
They provide fibre and mucilage, which protect the intestinal mucosa and aid digestion.
👉 Always take ground and with plenty of water.
7. Kefir or kombucha
These fermented drinks not only contain probiotic bacteria, but also Yeasts and enzymeswhich can also stimulate digestion.
Bonus: Spices that love the gut
- Turmeric (anti-inflammatory)
- Ginger (stimulating & calming at the same time)
- Fennel (antispasmodic, good for flatulence)
Diet alone is not enough - these 3 factors are also crucial:
- Reduce stress - because cortisol can damage the microbiome
- Get enough sleep - Regeneration also applies to the intestinal flora
- Integrate movement - Studies show that sport increases the diversity of gut bacteria
Conclusion: small steps, big impact
You don't have to completely change your diet. Already Small adjustments - such as a daily spoonful of psyllium or a glass of kefir - can have a long-term big difference for your gut health.