What you can learn from your gut bacteria and microbiome
Not only your intestines are part of your microbiome The microbiome can be perceived in its entirety as an organn
With Giulia Enders' bestseller Gut Gut mit Charme, published in 2014, the general public also became aware that the gut is an underrated organ. More attention must be paid to it, because the many microorganisms present in it have a major influence on our health and even our moods. We have to stop fighting against our intestines and its bacteria and begin to live with them in a loving symbiosis.n.
According to the latest research, not only the intestine but the entire microbiome can be perceived as an organ. The microbiome describes all microorganisms that colonize our organism. In particular, all intestinal bacteria, i.e. the intestinal flora, but also the microorganisms, the skin, oral and nasal cavities and the mucous membranes inhabit. This complex structure not only ensures that healthy microorganisms can be tolerated, but also repels pests. It is therefore extremely important to maintain a lifestyle that supports the microbiome and does not make it unnecessarily difficult.
An unbalanced microbiome can negatively affect the immune system and metabolism. The human brain and human genes also communicate continuously with the microbiome and influence our physical and mental health. In particular, a lack of diversity in the microbiome can fuel harmful germs and lead to various diseases.
Did you know that even during the birth of the baby, a kind of microbial program is played over by the mother, which plays a decisive role in the development of the immune system and later diseases. So we are not as self-determined as we think!!
How can you tell if you have an unbalanced gut microbiome??
- frequent flatulence
- diarrhea
- stomach pain
- Constipation
- constant tiredness and fatigue
- various food intolerances
- Thyroid disease
- Weight problems
- Depressed moods
In particular, how can you support your gut microbiome?
There are a number of foods that can have a positive effect on the gut microbiome. They multiply bacteria with e.g. anti-inflammatory effects and can protect against chronic diseases. A balanced diet with lots of plant-based foods and fiber and well-selected probiotics and prebiotics help the microbiome to stay in balance. Not only is the choice of the right food important, but also the way in which this food can be used in our intestines. If you think outside the box, it quickly becomes clear that chronic stress and little exercise also have an impact on the microbiome. Frequent use of antibiotics can also cause a lot of damage from one day to the next and should be consumed with caution.
Your microbiome doesn't like that so much:
- White flour
- sugar
- too much meat and sausage
- artificial sweeteners
- Preservatives and artificial additives
- too high proportion of processed foods
- alcohol
Food for a balanced microbiome
- High fiber foods
- lots of fresh fruits and vegetables
- whole grain products
- legumes
- acidified dairy products
Fermented foods and beverages
- sauerkraut
- Fermented vegetables
- Kimchi
- Water kefir
- Milk kefir
- Kombucha
Fermented foods are the perfect little regular support for your microbiome and can help build a variety of beneficial bacteria in your intestinal flora. Our Kombucha is the perfect alternative to conventional soft drinks, which also provides you with probiotics and many important nutrients and also tastes delicious. Definitely better than eating sauerkraut regularly! It is always important that you buy unpasteurized kombucha that does not contain any artificial additives.
Probiotics
such as lactobacilli, bifidobacteria, enterococci, Escherichia coli, yeast cultures…
- displace pathogenic germs
- regulate digestion
- strengthen the intestinal barrier
- help the immune system in the gut
Prebiotics
such as inulin, fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS) and inulin…
- support the reproduction of good intestinal bacteria
- have a positive effect on your intestinal environment
- are good for your digestion
FOS and inulin are found in artichokes, leeks, chicory, garlic, wheat, onions and unripe bananas, for example.
Lifestyle for your healthy microbiome
Often we don't even notice in everyday life that various little bad habits can add up in the end and lead to health problems. Always make sure that you…
- drink enough water
- chew slowly and eat consciously
- do not eat too irregularly
- integrate regular exercise into your everyday life
- Avoid stress, e.g. through meditation or yoga
Often the body is understood as a simple machine and not seen how complex and unique it is. Each person is genetically set up differently and each microbiome also acts differently. Just like in life, there is not one magic recipe for everyone. But one thing is certain!
To be aware of the complexity of the microbiome and to listen to yourself from time to time, as well as to integrate useful little routines into your everyday life, helps enormously to strengthen your body and avoid unnecessary illnesses.
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Thank you for reading! |