The gut flora, also known as the microbiome or microbiota, is an important factor for your health.
The gut is responsible for digestion and thus the absorption of nutrients and vitamins as well as metabolism. But it is also important for our immune system. It does all this thanks to the beneficial bacteria in the gut.
It's logical that you feel better when your gut is feeling good. So gut health contributes to the overall well-being of the entire body.
You can support the intestinal flora in staying in balance.
In this article, you will learn what the intestinal flora is, where it is located, and what tasks it performs. How do you recognize a disturbed intestinal flora and how can you rebuild the intestinal flora? What effect do antibiotics have on the intestinal flora?
By the way: a gut cleanse (with a preliminary intestinal cleanse and subsequent rebuilding of the intestinal flora) can help you lose weight more easily and achieve a healthy weight.
What is the intestinal flora?
The intestines do a lot of work for your body. They absorb the nutrients they need from your food to function. To make this work, the intestines use a sophisticated system.
But they not only play an important role in supplying you with nutrients. They are also said to have crucial functions for our immune system.
To fulfill all these tasks, one aspect should always be present: the gut flora in balance. In the body, flora can be found wherever microorganisms are present.
“Gut flora” describes the totality of bacterial strains and other microorganisms and their interaction – in this case in the gut.
And there's a lot going on: 100 trillion bacteria live in our intestines and ensure that our gastrointestinal tract remains healthy.
Where is the intestinal flora localized?
As the name suggests, our intestinal flora is located in the intestine. Our intestines are the longest organ we have.
It is divided into different sections, each of which fulfills different tasks. The vast majority of the bacteria that make up our intestinal flora are found in the large intestine.
Living microorganisms such as these beneficial bacteria effectively support digestion. They also play a crucial role in our immune system.
Enterotypes – Different Types of Intestinal Flora
Just as our intestines are a complex organ with different sections and various tasks, the intestinal flora can also be categorized according to types.
These types are called enterotypes, because the Latin word for intestine is “ entero”. The tasks performed by each type depend on which bacteria it primarily consists of.
Intestinal flora enterotype 1 : mainly consists of bacteria that break down carbohydrates and thus aid digestion.
They also produce certain B vitamins, namely biotin (vitamin B7), riboflavin (vitamin B2) and pantothenic acid (vitamin B5). These bacteria come from the Bacteroides genus.
Gut flora enterotype 2: this is where you will mainly find bacteria of the genus Prevotella. They are responsible for breaking down sugar-protein complexes and producing vitamin B1 and folic acid.
Gut flora enterotype 3: here, Ruminococcus bacteria ensure that sugars and proteins are digested.
Gut flora in children
The development of children's intestinal flora is particularly fascinating. An unborn baby does not yet have anything like an intestinal flora, the intestine is practically sterile.
The intestinal flora only begins to develop when the child first comes into contact with the outside world. The type of birth – whether vaginal or by cesarean section – already determines which bacteria will first colonize the child's intestine.
Once this foundation has been laid, the intestinal flora can develop. The environment plays just as important a role in this as the diet.
It takes time for children's intestinal flora to become diverse and stable. This is why young children in particular can often be prone to bowel problems. Important: a healthy gut is an important basis for healthy growth.
Healthy breakfast for children from VERIVAL
Intestinal flora – its function
Our intestinal flora performs various important tasks every day. On the one hand, it aids digestion and, on the other, it contributes to the immune defence.
As part of the digestive process, it provides the large intestine with energy. To do this, the beneficial bacteria break down dietary fibres which would otherwise be indigestible into short-chain fatty acids such as butyrate, acetate and propionate.
But these fatty acids can do even more. They also stimulate the intestinal musculature to movement.
As we have already seen in the discussion of enterotypes, the intestinal flora also provides various important vitamins, for example B vitamins.
Healthy intestinal flora – healthy bacteria – what role do they play
The intestine also plays a particularly important role for our immune system. The beneficial bacteria in the intestine colonize the intestinal mucosa so densely that harmful germs can no longer find any space there. The intestinal flora thus protects the intestinal mucosa and the intestinal wall. On the one hand, the useful bacteria simply take up the space of potentially harmful bacteria species. On the other hand, the intestines are a real training ground for our immune system.
In addition, the bacteria in the intestine can partially neutralize toxic substances such as nitrosamines and activate certain medications such as antibiotics only through contact with them.
It is therefore particularly important to strengthen the intestinal flora and to keep it in balance as much as possible so that it can perform the desired tasks as desired.
Disrupted intestinal flora – how do I recognize it?
There are various reasons why our intestinal flora can be disrupted or lose its natural balance.
Stress, too little sleep or an unsuitable or poor diet can have a negative effect. But taking antibiotics can also cause not only harmful pathogens but also the intestinal flora to suffer.
If the balance or composition of the intestinal flora is disturbed, it may be that harmful bacteria find more space to multiply again. A disturbance of the intestinal flora is also called dysbiosis.
You can tell from various symptoms that the intestinal flora has become unbalanced. Examples of this are:
- An increase in infections
- Skin problems
- Food intolerances
- irritable bowel syndrome
- digestive problems or intestinal problems such as diarrhea, constipation or bloating
- bowel diseases such as ulcerative colitis (a chronic inflammatory bowel disease)
To quickly get rid of these negative effects and a possible digestive disorder or to prevent them from happening in the first place, you can build up your intestinal flora.
Disrupted intestinal flora - learn more about it!
Disrupted intestinal flora – intestinal cleansing – what can I do?
If your intestinal flora is disrupted, you should restore the balance of your intestinal flora.
This will enable it to fully perform its many different functions again, keep pathogens at bay and simply make you feel better.
An important prerequisite for a healthy intestinal flora is a healthy diet. By choosing the right foods, you can actively support the development of your intestinal flora. Dietary fiber from fruit, vegetables, and whole grain products play a central role here 1.
They ensure that bowel movement is stimulated and the intestinal flora is protected. In addition, intestinal bacteria convert fiber into short-chain fatty acids, which supply the intestines with energy.
So you see: the old home remedy – oat flakes for digestive problems – is no coincidence, because they are full of dietary fiber.
In the past, the home remedy of oat flakes would probably have been a rather healthy-tasting oat gruel.
Fortunately, health and taste can now be combined very well, whether it's a delicious, warm porridge in the morning or a crunchy muesli for in between.
Reduced sugar, high in fiber and in a wide variety of flavors, you'll also find your best start to the day at VERIVAL. Treat yourself to a healthy breakfast that also tastes really good.
A little extra tip: porridge keeps your gut healthy. And if you want to give your gut flora an extra boost, supplement your porridge or muesli with probiotic foods such as yoghurts or kefir.
Probiotics and prebiotics
Probiotics are foods that contain probiotic bacteria. Biologically, these are lactic acid bacteria (lactobacilli) and yeasts. Fermented or fermented foods contain them. These include, for example: sour milk products (such as yogurt, kefir, buttermilk,...), hard cheese (such as cheddar, parmesan), pickled cucumbers, sauerkraut, apple cider vinegar, Asian kimchi or miso.
These are often even available in vegan variants. So you can effectively build up your intestinal flora.
Probiotics should also be supplemented with sufficient so-called prebiotics to promote intestinal health. Prebiotics are indigestible food components from plant-based foods (fiber) that are healthy because they boost the proliferation of probiotic cultures. Such valuable fibers include oligofructose, inulin, and lactulose. They act as food for the healthy intestinal bacteria.
Prebiotic foods ensure that healthy bifidobacteria in particular thrive in our intestines. Foods that contain prebiotics include chicory, Jerusalem artichoke, garlic, salsify, artichokes, onions and bananas. They should not be missing from any menu! Prebiotic porridge from Verival can support your gut.
The gut also loves pulses, linseed, psyllium and psyllium husks as well as natural yoghurt.
Prebiotic porridge from VERIVAL - try it now!
Antibiotics
After a course of antibiotics, it often happens that the healthy bacterial cultures of the intestinal flora are disrupted and the microbiome is thrown out of balance. It is then important to stabilize the gut again with the right nutrition. A probiotic food supplement (probiotic) can also help very effectively here.
Healthy breakfast from VERIVAL for your intestinal flora
- Holscher HD, Caporaso JG, Hooda S, Brulc JM, Fahey GC Jr, Swanson KS. Fiber supplementation influences phylogenetic structure and functional capacity of the human intestinal microbiome: follow-up of a randomized controlled trial. The American Journal of Clinical Nutrition . Published online November 12, 2014:55-64. doi: 10.3945/ajcn.114.092064
Frequently asked questions
How do you know if your gut flora is not in order?
There are various symptoms that indicate an imbalance in the intestinal flora. Examples include: an increased susceptibility to infections, skin problems, food intolerances, irritable bowel syndrome, digestive problems such as diarrhea, constipation or bloating, and intestinal diseases such as ulcerative colitis (a chronic inflammatory bowel disease).
- Often, however, the symptoms and complaints are initially only very mild. In some cases, the complaints are also psychological, with the sufferer feeling unwell, listless and depressed.
- How long does it take to rebuild the intestinal flora?If the intestinal flora is disturbed, you should take steps to restore its balance. The intestinal flora is particularly disturbed by the use of antibiotics. This is because broad-spectrum antibiotics not only kill the pathogens but also reduce healthy intestinal bacteria. Of course, the intestinal flora can also recover by itself at some point. It often does. However, depending on the antibiotic, it can take up to 12 to 24 months. Therefore, support from probiotic food supplements is often unavoidable.
- What can I do for my gut flora?An important prerequisite for a healthy gut flora is a healthy diet. By choosing the right foods, you can actively support the development of your gut flora. Fiber from fruits, vegetables, and whole grain products plays a central role here. Dietary fiber ensures that intestinal motility is stimulated and the intestinal flora is protected. In addition, intestinal bacteria convert dietary fiber into short-chain fatty acids, which supply the intestines with energy. Fortunately, health and taste go hand in hand, whether it's a delicious, warm porridge in the morning or a crunchy muesli in between meals. It is important to eat enough probiotic foods (sour milk products such as yogurt, kefir, or buttermilk, hard cheese (such as cheddar or parmesan), pickles, sauerkraut, apple cider vinegar, Asian kimchi or miso). Probiotics should definitely be combined with prebiotic foods. These include: chicory, Jerusalem artichoke, garlic, salsify, artichokes, onions and bananas, legumes, psyllium husks, etc. This is the ideal nutritional combination for healthy intestinal bacteria!
- Are oats good for your intestinal flora?There is only one answer to that: yes, definitely!
One of the reasons why oats are so beneficial for the intestines is that they contain a lot of beta-glucan. This soluble fiber has a positive effect on cholesterol levels, supports the growth and activity of health-promoting bacteria, and thus strengthens the intestinal flora. Oats are not only good for the intestines, but they also keep you full for a long time and contain many important vitamins and nutrients. The old household remedy – oats for digestion problems – is no coincidence! Today, there are many different ways to incorporate oats into your diet. From oat soup to oat gruel, porridge combined with fruit and many muesli varieties.
How can you build up your intestinal flora naturally?
Diet plays a crucial role here. With the right foods, the microbiome can be supported and kept healthy. The following foods can be used for a natural build-up: probiotics – e.g. yoghurt, kefir, or buttermilk, hard cheese (such as cheddar or parmesan), pickled gherkins, sauerkraut, apple cider vinegar, kimchi or miso. Prebiotics – e.g. root vegetables, vegetables and bananas, onion family, legumes, grains (rye, barley, oats). It is particularly important for sensitive individuals to always ensure a balanced intake. Only if the gut flora cannot be built up through a normal diet should you resort to food supplements that stabilize the microbiota.
