Gut health – everything you need to know about a healthy gut

Our gastrointestinal system is arguably one of the most complex systems in our body. If you want to improve your well-being, then the following also applies: promote intestinal health with healthy breakfast ideas .

Due to its numerous tasks, the human gut is closely connected to the entire organism. From hormone balance to the immune system to supplying the body with nutrients and fluids, the gut plays an essential role everywhere.

The intestinal flora is often mentioned in this context, i.e. the microbial composition of the intestine, which plays an important role in the health of this organ.

The intestine contains an incredible number of these tiny creatures, the microbes. So let's take a closer look at the intestine:

How long is the intestine? What sections does it consist of and what are their functions? What exactly is the intestinal mucosa? How can you tell if your gut is healthy? And how can you support it in its important tasks?

What is a healthy gut and what positive effects do oats have on the gut? We will answer all these and more questions in the following article.

The most important facts about the gut

The record holder: at six to eight meters, the intestine is the longest human organ, its surface area is the size of a tennis court (about 400 m²) and it is our largest contact surface with the outside world.
Over 100 trillion bacteria live in the intestine; the intestinal flora of each person is as individual as a fingerprint.
The intestine processes food and supplies the body with nutrients and water.
The intestine has more nerve cells than our spinal cord and is directly connected to the brain
Our intestines are one of the main players in the immune system

There is a close relationship between intestinal health and well-being

We keep hearing about the great influence the gastrointestinal tract and its health seems to have on the rest of the body.

No wonder: the vital nutrients that keep our body running are mostly absorbed by our intestines. If it is healthy, the whole organism is better cared for.

The intestines also play a crucial role in metabolism, for our immune system and, of course, for our fluid balance.

80 percent of the body's immune cells are located in the gut. Ninety percent of our serotonin – our happiness hormone – is produced here.

So you see: the gut plays a bigger role in our well-being than you might have thought. That's why it's so important to promote our gut health. An important part of this gut health is characterized by the gut flora.

Healthy breakfast for good intestinal flora

What is intestinal flora?

The intestines are full of life. More than 100 trillion bacteria colonize it – a whole lot. The composition of this bacterial colony is quite individual for each person and also depends heavily on nutrition. There are a whole range of different types of bacteria.

What is important is that the ratio of good bacteria – such as bifido- and lactobacilli – is always favorable in relation to bad bacteria (i.e. harmful bacteria) such as clostridia.

If this ratio is not correct, pathogens have an easier time and illnesses are the result. Various intestinal diseases can also favor other diseases. For example, inflammatory bowel diseases can play a role in the development of obesity.

To keep your gut and body healthy, the following applies: promote intestinal health, mainly through a varied and plant-based, healthy diet with lots of fruits and vegetables.

Oats help you to build intestinal flora and to strengthen intestinal flora . This is because oats are not only rich in many important nutrients, but also full of dietary fiber. You can optimally incorporate oats into your healthy breakfast in the form of oat flakes.

Build intestinal flora - read more

How can I tell if my gut is healthy?

The gut plays an important role in the health of the whole body. If your gut is healthy, chances are good that you will feel good in general.

If, on the other hand, something is wrong with your gut, you will usually notice it quickly. Signs of this are flatulence, constipation or diarrhea.

Even if these symptoms don't necessarily mean the worst, you should still pay attention to your body's signs and seek medical advice if they occur frequently. In many cases, adjusting your diet is the key to improving your well-being.

What bowel movements say about your gut health

In the context of gut health, this is not necessarily the most popular topic. Nevertheless, bowel movements can say a lot about the state of the gut.

For example, the shape and consistency can tell us whether we are getting enough fiber or fluids. Both are particularly important if you want to promote your gut health. But the color of your bowel movements can also provide important clues.

Green stools can simply mean that green foods, such as spinach, have been consumed. However, if they are accompanied by diarrhea, they can also indicate a salmonella infection.
Yellow stools may indicate gluten intolerance. However, problems with the digestion of fat can also trigger them.
Be careful with black stools. This color can result from the digestion of blood and indicate bleeding in the upper digestive tract.

What is the microbiome (or microbiota)?

The microbiome describes the individual composition of the more than 100 trillion microbes that colonize our intestines. This microbiome is unique to each person.

It begins to form in the course of birth. The intestines of an unborn child are completely germ-free. When the child comes into contact with microbes for the first time at birth, colonization of the intestines begins immediately.

In most cases, the first bacteria the child comes into contact with are the vaginal and intestinal bacteria of the woman giving birth. In the case of a cesarean section, it is usually skin bacteria.

Our intestinal microbiome keeps it healthy – at least when it is in balance. This balance can be positively influenced by factors such as a healthy lifestyle with a conscious and plant-based diet.

Gut health in children

A healthy gut is also important for children. As described, the microbiome of the gut first develops at birth. This first contact with bacteria can already influence future health.

For example, children born by caesarean section seem to suffer more often from obesity, asthma, atopic dermatitis or autoimmune diseases.

Although the microbiome of the intestine develops so early, intestinal health should always be kept in mind, especially in younger children. This is because their organism and thus also the intestinal flora are still developing and can react sensitively to changes, for example in nutrition.

Depending on the situation, it can be useful to support children's intestinal flora with probiotics. This may be the case, for example, after taking antibiotics. Such measures should always be taken in consultation with a doctor.

However, the basis for healthy intestinal flora in children is a healthy and balanced, plant-based diet. A warm porridge breakfast not only provides valuable nutrients, but also contributes to a high-fiber diet and stimulates the metabolism. A healthy breakfast therefore has many advantages.

A balanced breakfast for children – read more

Does breastfeeding strengthen the intestinal flora and immune system?

Breastfeeding babies actually strengthens their immune system and also the microbiome of the intestine. This is because it enables a wide variety of good bacteria to colonize in the intestine.

And the more diverse the composition of the intestinal flora, the better it is for the body's defenses.

So breastfeeding means: the mother actively ensures a strong immune system for her baby!

What are the tasks and functions of the intestine?

Our intestines perform many different tasks. A large part of the happiness hormone serotonin is produced here. In addition, our immune system is centered here, so to speak. The saying “gut feeling” is no coincidence either.

With around 100 million nerve cells, our intestines have more nerve cells than our spinal cords and are also directly connected to our brains.

The task that most people associate with the intestines is the absorption of nutrients and fluids from our food. Different sections of the intestine also perform different tasks. Let's take a closer look at these.

Small intestine – anatomy and function

The small intestine, at around five meters long, is the longest section of the intestine. It is located in the abdomen and is also called the mesentery.

Its function: to absorb nutrients from food. To ensure that this process can take place optimally, the small intestine has many folds and villi.

They increase the surface area that can absorb nutrients, vitamins, minerals and water and transport them into the blood. The small intestine is also divided into the following sections:

Duodenum (Duodenum)

The duodenum connects to the stomach. It is the first section of the small intestine and is about 25 to 30 centimeters long – about twelve fingers.

The digestion that began in the mouth and stomach continues here. The duodenum produces numerous enzymes for this purpose.

Jejunum

The jejunum follows the duodenum. Nutrients continue to be absorbed here: proteins, carbohydrates, fat, vitamins and salt, but also water.

Incidentally, the famous growling of the stomach does not actually come from the stomach, but is caused by air sounds in this section of the intestine.

Ileum

The last section of the small intestine. Water and bile acids are reabsorbed here. Most of the other nutrients have already been absorbed by this point, which is why there are fewer folds and villi here.

The specialty of the ileum is the defense against germs that may have been in the food.

Large intestine – anatomy and function

The large intestine is about one and a half meters long and practically surrounds the small intestine. As the name suggests, the large intestine has a larger cross-section than the small intestine.

Its main task is to thicken the food pulp. There are no villi in the large intestine; all digestible substances have already been absorbed.

Cecum with vermiform appendix (Appendix vermiformis)

The cecum is familiar to most people in connection with the infamous appendicitis. In such cases, it is not the cecum itself that is inflamed but its vermiform appendix.

Incidentally, the cecum itself does not appear to be as useless an organ as is often believed. It contains many useful intestinal bacteria that apparently can function as a bacterial pantry.

Large intestine (colon)

The large intestine makes up the major part of the large bowel. Here, the chyme is thickened and at the same time kept smooth by the production of mucus.

Rectum (rectum with anus)

Ultimately, all indigestible components of food collect in the rectum. Numerous nerves in the anal canal signal when the bowel needs to be emptied.

Thanks to the sphincter muscle, this can be done at will. And how often is a bowel movement normal? This varies greatly from person to person. Whether it's three times a day or every two days – you should only be concerned if there are significant and persistent changes to your individual rhythm.

Proper nutrition for strong intestinal flora

Tips for a healthy gut are always welcome. A strong intestinal flora is characterized by a diverse microbiome in the gut.

Studies ¹ have shown that this microbiome is most likely to achieve this state of diversity when the healthy diet is plant-based and balanced – that is, without too much fat, salt, sugar, or highly processed products.

A sufficient intake of fiber is also particularly important for a healthy gut. Many people often don't meet their needs here because, for example, whole grains or legumes are given too little space in the diet in many cases.

What is good for the gut? Gut health

With various measures, you can specifically promote your gut health.

It is always important to also listen to the signals of your body and not to dismiss complaints such as diarrhea, bloating, and constipation as normal, especially if they occur frequently.

Nutrition is definitely an important factor when it comes to intestinal health. This is also where we can most effectively influence it ourselves. To best support the activity of the intestines, a plant-based, high-fiber diet is best! Flaxseed, chia seeds and psyllium are real fiber powerhouses.

Probiotics and probiotic supplements to strengthen intestinal health?

Probiotics and prebiotics and the corresponding supplements are supposed to be taken to promote intestinal health and build up the intestinal flora.

They do this by helping to colonize the intestines with beneficial bacteria. These include the strains Lactobacillus (lactic acid bacteria) and Bifidobacteria. Probiotics can be used, for example, to relieve diarrhea. Probiotics can be found, for example, in sauerkraut, kefir, kimchi, kombucha, natural yoghurt, miso and apple cider vinegar.

When taking supplements, it makes sense to seek medical advice. Because as individually as the intestinal flora of each person is, the effect of probiotics is also different for each person and, in the worst case, can be rather detrimental to intestinal health.

Prebiotics

Prebiotics are indigestible dietary fibers. They are not broken down by the digestive enzymes that our intestines produce themselves. Instead, they feed the beneficial bacteria in the intestines.

These in turn can promote intestinal health. Prebiotics are, for example, inulin and oligofructose. Foods such as asparagus, onions or legumes naturally contain prebiotics, i.e. prebiotic foods.

Polyphenols

If you follow the rule of thumb “eat the rainbow”, you don't need to worry about getting enough polyphenols.

These phytochemicals are found in colorful vegetables and fruits. These substances then have an antioxidant and anti-inflammatory effect in the large intestine.

What can endanger intestinal health?

Various factors can disrupt our intestinal flora, impair the health of our intestines and lead to intestinal problems.

These include, for example, an unhealthy diet, stress or certain medications such as antibiotics. We will discuss a few points in more detail below.

Unhealthy diet – Which foods are bad for the intestines?

Some foods are harmful to our intestinal health and digestive system, but they can easily be avoided. These include heavily processed foods and excessive consumption of sugar, salt and fat can also put a strain on the intestines. Sometimes it may be necessary to do a bowel cleanse. This means cleansing the intestines and supplying it with the appropriate, important substances so that it can resume its function in the best possible way.

In general, the consumption of animal products tends to be rather detrimental to intestinal health. The microbiome of the intestines of people who follow a plant-based diet is significantly more diverse and their intestinal health is often better.

That is why this type of diet, on which, for example, the vegetarian or vegan lifestyle is also based, is the more recommendable one.

Why stress is bad for your gut health

In this article, you have already learned how closely the gut is connected to our brain and how many nerve cells it has.

That is why stress – a factor that we would probably most likely associate with mental health – has a lot to do with our gut health.

Stress can cause diarrhea, bloating, or even constipation, as well as general discomfort. Relaxation techniques such as meditation or yoga, as well as getting enough sleep, help the gut to regenerate.

What diseases can originate in the gut?

As important as our gut is for the entire body, various diseases can also originate in it. Here is a brief overview of the most important ones:

Chronic inflammatory bowel disease Crohn's disease Ulcerative colitis

Food intolerances – Gluten intolerance (and possibly resulting celiac disease)

– Fructose intolerance

– Histamine intolerance

Other disorders – Irritable bowel syndrome (IBS)

– Appendicitis (colloquially known as appendicitis)

– Bowel tumor polyposis coli

– Polyps bowel colorectal

– carcinoma (bowel cancer)

– gastrointestinal virus (also known as gastrointestinal flu)

Conclusion

Our intestines are a fascinating organ that is involved in many important functions of our organism and supplies you with the substances your body needs to live.

It supports our body in many physical and mental tasks. Helping it in this does not have to be that difficult.

In this article, you learned that our diet plays a very important role in intestinal health. Fiber plays a particularly important role here.

However, since products such as white pasta, white bread, and processed products are increasingly taking the place of whole grain products, and meat and other animal products are often consumed instead of legumes, many people are now getting too little of this dietary fiber.

Yet it can be quite easy and delicious to get enough fiber.

You can lay the foundation for an optimal supply of fiber with oats and oat flakes at breakfast time – whether in the form of a warm, fruity porridge or a healthy muesli. You should also try the prebiotic porridge from Verival.

Our Verival breakfast ideas provide a good, healthy start to the day by supplying you with nutrients and, of course, plenty of fiber. This way you not only do something good for yourself, but also for your gut.

Buy healthy breakfast for a healthy gut