Why the microbiome determines your health
Our intestines are home to trillions of microorganisms - bacteria, fungi, viruses - which together make up our so-called Microbiome form. It not only affects digestion, but also the immune system, skin, weight and even our mood.
But this sensitive ecosystem is Easily unbalanced - and rebuild it in the same targeted way. Find out more in this article, what damages your microbiome and how you can regenerate it step by step.
What is destroying your microbiome?
1. Antibiotics (also single use)
They not only kill off harmful bacteria, but also beneficial bacteria - often permanently. Even a 7-day course of antibiotics can severely decimate the intestinal flora.
2. High-sugar diet & convenience products
An excess of sugar, additives, emulsifiers and artificial sweeteners can disturb the balance in the gut and promote the proliferation of unfavourable germs.
3. Chronic stress
Constant stress changes the composition of the microbiome - e.g. through the release of cortisol, which weakens the barrier function of the gut.
4. Alcohol consumption
Regular alcohol consumption promotes inflammation and can favour "bad" bacteria, which in turn form toxic metabolic products.
5. Too little fibre
The beneficial intestinal bacteria "starve" if they do not have enough plant food - especially prebiotics - at their disposal.
Build up your microbiome - the right way to do it
1. Eat prebiotics (dietary fibre)
They serve as food for your good gut bacteria. Good sources:
- Psyllium husks
- Linseed
- Chicory, artichoke, leek
- Oat flakes
👉 Tip: Increase slowlyto avoid flatulence.
2. Integrate probiotic foods
These are foods with living microorganisms:
- Raw sauerkraut
- Kefir
- Kimchi
- Natural yoghurt with live cultures
- Fermented vegetables
3. L-glutamine & butyrate for mucous membrane care
If the intestinal mucosa is already irritated (e.g. due to leaky gut), these substances help with the Regeneration of the barrier.
4. Reduce stress in a targeted manner
Breathing exercises, walks in nature, yoga or days without screen time can help to calm your autonomic nervous system - and therefore your gut - again.
5. Think long-term - don't over-therapise
Many probiotic cures are Dosed too early and too high started. Start with a few strains, observe your reaction - and give your body Time for the changeover.
Conclusion: Building a microbiome takes time - but it's worth it
A disturbed microbiome affects the whole body. With the right diet, targeted stress reduction and a conscious lifestyle, you can improve your microbiome. Strengthen sustainably - and thus improve the skin, immune system, digestion and well-being.