{"id":319,"date":"2025-07-22T08:38:39","date_gmt":"2025-07-22T08:38:39","guid":{"rendered":"https:\/\/neshio.com\/?p=319"},"modified":"2025-07-29T11:37:52","modified_gmt":"2025-07-29T11:37:52","slug":"the-best-foods-for-a-healthy-gut-flora","status":"publish","type":"post","link":"https:\/\/neshio.com\/en\/the-best-foods-for-a-healthy-gut-flora\/","title":{"rendered":"The best foods for healthy gut flora"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Why your gut flora is so important<\/h2>\n\n\n\n<p>Our intestine is more than just a digestive organ - it is the <strong>Centre of our immune system<\/strong>regulates hormones, influences the appearance of our skin and even our mood. Among other things, this is due to the <strong>Intestinal flora<\/strong>the community of microorganisms that colonise our digestive tract.<\/p>\n\n\n\n<p>But how can you strengthen your microbiome? It's simple: with the right diet. Here you can find out which <strong>gut-friendly foods<\/strong> really do your digestion good.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">What does \"gut-friendly\" mean?<\/h2>\n\n\n\n<p>Gut-friendly foods promote growth <strong>beneficial bacteria<\/strong> in the gut and help to maintain or restore the delicate balance of the microbiome. They often contain:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dietary fibre<\/strong> (prebiotics)<\/li>\n\n\n\n<li><strong>Natural bacterial cultures<\/strong> (Probiotics)<\/li>\n\n\n\n<li><strong>Anti-inflammatory active ingredients<\/strong> or<\/li>\n\n\n\n<li>are <strong>Easily digestible and low in irritants<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">The 7 best gut-friendly foods<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Psyllium husks<\/strong><\/h3>\n\n\n\n<p>They are rich in soluble fibre, swell up in the intestine and promote healthy digestion - without any flatulence.<\/p>\n\n\n\n<p>\ud83d\udc49 Tip: Drink 1 teaspoon with plenty of water - slowly creep in!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Sauerkraut (raw!)<\/strong><\/h3>\n\n\n\n<p>Fermented sauerkraut contains <strong>natural lactic acid bacteria<\/strong>that support your intestinal flora. Important: Do not heat, otherwise the living cultures will be lost.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Oat flakes<\/strong><\/h3>\n\n\n\n<p>Oats are easily digestible and contain <strong>Beta-glucans<\/strong>which have a proven anti-inflammatory effect and soothe the mucous membrane.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Artichokes &amp; chicory<\/strong><\/h3>\n\n\n\n<p>Both are particularly rich in <strong>Inulin<\/strong>a prebiotic fibre that feeds good intestinal bacteria such as bifidobacteria.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Natural yoghurt (unsweetened)<\/strong><\/h3>\n\n\n\n<p>Yoghurt with live cultures can help to stabilise the microbiome - especially after antibiotics or in the case of mild digestive complaints.<\/p>\n\n\n\n<p>\ud83d\udc49 Look out for the words \"live cultures\" or \"Lactobacillus\".<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">6. <strong>Linseed<\/strong><\/h3>\n\n\n\n<p>They provide fibre and mucilage, which protect the intestinal mucosa and aid digestion.<\/p>\n\n\n\n<p>\ud83d\udc49 Always take ground and with plenty of water.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Kefir or kombucha<\/strong><\/h3>\n\n\n\n<p>These fermented drinks not only contain probiotic bacteria, but also <strong>Yeasts and enzymes<\/strong>which can also stimulate digestion.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Bonus: Spices that love the gut<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Turmeric<\/strong> (anti-inflammatory)<\/li>\n\n\n\n<li><strong>Ginger<\/strong> (stimulating &amp; calming at the same time)<\/li>\n\n\n\n<li><strong>Fennel<\/strong> (antispasmodic, good for flatulence)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Diet alone is not enough - these 3 factors are also crucial:<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Reduce stress<\/strong> - because cortisol can damage the microbiome<\/li>\n\n\n\n<li><strong>Get enough sleep<\/strong> - Regeneration also applies to the intestinal flora<\/li>\n\n\n\n<li><strong>Integrate movement<\/strong> - Studies show that sport increases the diversity of gut bacteria<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion: small steps, big impact<\/h2>\n\n\n\n<p>You don't have to completely change your diet. Already <strong>Small adjustments<\/strong> - such as a daily spoonful of psyllium or a glass of kefir - can have a long-term <strong>big difference<\/strong> for your gut health.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Why your gut flora is so important Our gut is more than just a digestive organ - it is the centre of our immune system, regulates hormones, influences our complexion and even our mood. Responsible [...]<\/p>","protected":false},"author":6,"featured_media":320,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10,8,11],"tags":[],"class_list":["post-319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit","category-mikrobiom-und-darmgesundheit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Darmfreundliche Lebensmittel: 7 Lebensmittel f\u00fcr deine Darmflora<\/title>\n<meta name=\"description\" content=\"Eine gesunde Darmflora beginnt mit der richtigen Ern\u00e4hrung. 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