Do you know how important your gut health is for your immune system, your digestion and even your mental performance? Very important! That's why I'd like to give you 7 important tips for your gut health below.
Our gut flora has a much greater influence on our (physical and mental) health than many people realize. For example, the gut bacteria living in us control our immune system, enable our body to break down and utilize food and even have an influence on our emotions.
If we were a tree, our gut would be our root. If the roots become diseased, even the strongest tree withers and dies.
Our intestinal flora consists of bacteria
There are between 400 and 500 types of bacteria in our digestive system. In terms of quantity, this amounts to around 2 kg. In fact, we have more gut bacteria than body cells! Incidentally, the word "bacteria" triggers a slight shudder in many people. Many people immediately think of something unhygienic or even harmful. But when we think of the fact that yoghurt or sauerkraut is made with the help of bacteria, we realize that bacteria can obviously also be beneficial.
In a healthy gut, around 85% of the total intestinal flora should consist of beneficial bacteria, while a maximum of 15% of the bacteria should be harmful. We actually need the harmful ones so that "the good ones" can stay fit and train our immune system. As around 80% of our immune system is located in the gut, this bacterial ratio plays a major role in our immune system.
The consequences of an unbalanced gut flora
If the gut is weakened - whether due to an unhealthy diet, illness, antibiotic therapy or stress, for example - harmful microorganisms take over in our gut and crowd out the beneficial gut bacteria. This means that the intestinal environment becomes unbalanced. Our resistance drops and pathogens have an easy time of it.
This may not sound so dramatic at first. But the problem is that such a condition does not correct itself. Instead, it requires a change in lifestyle and, ideally, a bowel cleanse to restore the environment. If we don't do this, the situation of our immune system can deteriorate continuously over the years and the likelihood of chronic complaints increases, such as:
- constant tiredness
- Constipation and flatulence
- Food intolerances such as gluten intolerance
- hay fever
- asthma
- skin problems
- Weak immune system
7 tips for your gut health
Here are a few important tips on what you can do to specifically promote your gut health:
1) Eat regularly, but not constantly
To give your digestion the chance to properly dispose of bacteria, waste and toxins, it needs a break between meals. If you constantly eat in between meals, you disrupt your digestion and contribute to a change in the intestinal environment. That's why I recommend eating only the 3 main meals, without snacks in between. This will help you to alleviate symptoms such as bloating or constipation.
2) Drink enough water
A good rule of thumb is to drink 30 ml per kilogram of body weight. Preferably still water or tap water. In other words, if you weigh 70 kg, that would be 2.1 liters of water. Your intestines need water so that bacteria and waste products can be transported through your digestive system. If you are dehydrated, this in turn can upset the balance in your intestinal environment, which can also lead to inflammation.
If you want to try something else: drink a glass of water (room temperature) mixed with the juice of half a lemon in the morning on an empty stomach.
3) Reduce the amount of sugar and processed foods
If you consume highly processed, refined, overly sweet products, you feed the harmful bacteria in your gut, which in turn increases the likelihood of bloating, constipation, diarrhea, etc.
So avoid convenience foods, sweets, baked goods and snacks as much as possible. Buy fresh food and cook for yourself as often as possible.
4) Eat natural, fermented foods and/or take a probiotic
Fermented foods such as sauerkraut, kimchi, miso or kefir also contain good bacteria for our gut. However, avoid products that are vinegar-based or pasteurized, as this kills the beneficial bacteria. It is best to make the products yourself or buy them in raw food quality.
If you do not have access to fermented products or suffer from severe intestinal complaints, you should try a high-quality probiotic (lactic acid bacteria). Taking a good probiotic daily will help support the good bacteria in your gut. Incidentally, this is particularly recommended (not to say essential) if you are taking medication such as antibiotics.
5) Feed your good gut bacteria
Certain so-called prebiotic fibers support the growth of good bacteria. These can be found in chicory, parsnips, Jerusalem artichokes, artichokes and black salsify, for example. By eating more of these plant-based foods, you support the bacteria that support your health.
6) Reduce stress
Easier said than done, I know. What can do a lot for digestion is to consciously take 5 deep breaths before each meal so that the subconscious mind gets the feeling that we are now relaxed. Afterwards, try to take 15 minutes to eat undisturbed, relax as much as you can and don't forget to chew your food properly.
And a very important aspect of the topic Stress is: enough sleep! Why not experiment with sleeping at least 7 hours every night for a week? And pay attention to how you feel.
If strategies 1-6 don't bring any improvement:
7 ) Have a stool analysis done
If symptoms persist for a long time, it would probably be a good idea to have a comprehensive stool analysis done, with a gut flora status, digestive residues, inflammation markers and a marker that tells you whether your intestinal mucosa is "leaky" (this is called "leaky gut").
Incidentally, a stool analysis should not be confused with a colonoscopy! This is something completely different. If you have any questions about this, just write to us.
I hope these tips help you! What do you do to look after your bowels?
