Health starts in the gut
Why is a healthy gut so important? Because the gut influences our mood, our decisions and our well-being.
The gut fulfils important tasks as an essential part of the digestive tract. The small intestine, for example, ensures that nutrients are absorbed into the blood. In the large intestine, salts and fluids are removed from the food. In addition to good digestion, good gut function affects overall health. The gut microbiome plays an essential role in this. This complex ecosystem of microorganisms is found in the digestive tract, but mainly in the gut. Numerous bacteria, fungi, viruses and other microbes live in symbiotic communities.
Various factors influence the intestinal microbiome, but nutrition is the most important. Eating habits can have a positive and a negative effect.
A varied and balanced diet with lots of unprocessed and fresh foods promotes the diversity of intestinal bacteria. With a low degree of processing, essential phytochemicals are retained for the body, supporting the intestinal flora.
Essential fatty acids such as omega-3 and sufficient vitamins and minerals are crucial for a healthy intestinal microbiome. Prebiotics and probiotics can also stimulate the growth of beneficial bacteria. A plant-based diet always has a positive influence on a healthy intestinal microbiome.
On the other hand, a high-fat, high-sugar diet with too many calories can harm the gut microbiome. Highly processed foods with few nutrients and many additives also disrupt the balance of the intestinal flora. Similarly, excessive protein intake can alter the pH in the gut and negatively affect the microbiome. An unbalanced and one-sided diet also leads to an imbalance in the gut.
Excessive stress can alter intestinal motility, negatively affect microorganisms, and thus negatively impact the intestinal microbiome. Many people know that antibiotics can have adverse effects on the intestinal flora. This is because beneficial bacteria, in addition to pathogenic bacteria, also die at the same time.
Many studies, therefore, point to the importance of a balanced lifestyle.
‘Convenience food’ contains sweeteners, emulsifiers and preservatives. It is vital to avoid such foods or eat them in moderation.
A good gut feeling
The new Swiss nutrition recommendations for adults from September 2024 are available at SGE. You should also “listen” to your gut. Most of the time, you can tell what is good for you and what is not.
Knowing that their most prominent part is located important to the immune system in the gut is i. The immune system constantly fights off pathogenic microorganisms, harmful substances from food, and environmental toxins. The gut needs a healthy and nutrient-rich diet for this system to function.
Above all, this includes drinking enough water and chewing well. Fibre stimulates intestinal motility. A high-fibre diet binds harmful substances, causing them to be excreted more quickly. A high-fibre diet is also thought to help prevent bowel cancer. Healthy adults should drink about one and a half litres of fluid daily. Water or unsweetened herbal teas are best. The need for fluids increases during physical exertion, in warm weather or when ill, especially when suffering from fever, diarrhoea or vomiting.
Support for the gut
Oats
Oats are a prebiotic food that promotes the growth and activity of beneficial intestinal bacteria. An easily digestible oat porridge or soup is also recommended for those with a sensitive digestive system or acute gastrointestinal complaints.
Blueberries
The blueberries contain so-called polyphenols. These are phytochemicals. Studies suggest that eating polyphenol-rich fruits like blueberries increases the abundance of beneficial bacteria in the microbiome.
Flaxseed
The tiny seeds are high in fibre and can stimulate digestion.
Lentils
Legumes are generally a good source of fibre. Lentils promote digestion and support the beneficial intestinal bacteria.
Spices and roots for a healthy gut
Chilli powder or flakes, possibly fresh chillies
Ginger
It should also be used liberally as a spice powder or fresh root peeled, cut into small slices, and cooked in vegetables or sauces.
Turmeric
Also, use the fresh root, peeled and cut into small slices, cooked in vegetables or sauces, as a spice powder.
Fennel seeds
Caraway seeds
Horseradish
Dietary supplements that have a positive effect on intestinal health
Omega-3
Vitamin D 3
Frankincense extract
Q10
Lingzhi
Propolis
Three to five portions of fruit and vegetables a day
Bananas can alleviate diarrhoea. Mangoes also help to relieve digestive problems.
Suppose you do not suffer from allergies or intolerances to fruit ingredients. In that case, you can benefit from a higher fruit intake because the positive effect of fruit on the intestines should not be underestimated. The same applies to nuts and seeds, which can also support intestinal health. According to studies, apples and kiwis promote a better intestinal microbiota composition.
People sensitive to stone fruit should cook peaches, plums, and damsons. Generally, do not drink cold beverages after eating stone fruit.
We should eat three to five portions of fruit and vegetables daily. However, it is essential to pay attention to quality and ripeness so that the microorganisms of the intestinal flora can fully benefit from them. It is now known that organically grown fruits and vegetables are healthier. Organically grown fruit and vegetables contain hardly any pesticide residues compared to conventionally grown fruit and vegetables. Organic fruit and vegetables can also benefit intestinal flora because they contain more valuable microorganisms.
Who hasn't heard the English saying: ‘An apple a day keeps the doctor away’? Since the microbiome of conventional fruit and vegetables leaves something to be desired, according to various studies, you should prefer fruit and vegetables from organic farming.
Conclusion
It is worth listening to and taking care of your gut health.
Life becomes more beautiful and more worth living.
Where can we reduce, what should we pay attention to, and what should we do without?
Many people today avoid dairy, wheat, and refined oils for various reasons or try to use them sparingly.
Dairy products
Lactose intolerance
Many people have difficulty digesting lactose. It is estimated that around 65 per cent of adults worldwide are lactose intolerant, which leads to digestive problems when consuming dairy products.
Pro-inflammatory effect
Some scientific studies indicate that dairy products can increase inflammation in the body. A connection with chronic inflammatory diseases such as arthritis is suspected.
Residues of hormones and antibiotics
Hormones and antibiotics are often used in milk production to promote growth and combat disease. End products may, therefore, contain residues of these substances, which may negatively affect consumers' health.
Estrogens
Processed milk products sometimes contain high levels of estrogen. This can cause more or less severe symptoms. The fact is that if there is too much estrogen in the body, the side effects will not be long-lasting for both women and men. Breast swelling, increased premenstrual syndrome (PMS), mood swings, anxiety, tiredness and exhaustion, and sleep disorders are just a few of the symptoms.
Wheat products
Gluten intolerance
There are various forms of gluten intolerance. The best known is coeliac disease, which is classified as an autoimmune disease. In this case, the body reacts to the grain protein. This attacks the body's structures. Coeliac disease can be accompanied by symptoms such as diarrhoea, bloating, abdominal pain, fatigue and sluggishness, among others. The grain protein gluten is also associated with various other illnesses and symptoms. The range of possible symptoms of gluten intolerance is broad, ranging from digestive disorders, skin problems and poor concentration to rheumatic diseases.
Blood sugar levels
Products made from refined wheat, especially white bread, and many baked goods can cause blood sugar levels to rise rapidly. In the long term and the worst case, this can lead to insulin resistance, which in turn can increase the risk of type 2 diabetes in the long term.
Fats
Blood lipids
Refined oils contain trans fats, associated with an increased risk of cardiovascular disease. These unhealthy fats can harm blood lipid levels.
Omega-6 fatty acids
Excessive consumption of omega-6 fatty acids, found in many refined oils, can cause inflammation in the body. In particular, an imbalance between omega-6 and omega-3 fatty acids can lead to problems.
Healthy oils contain unsaturated fatty acids, while unhealthy oils contain saturated or trans fats. Healthy oils include avocado in olive, linseed oil, extra virgin, and some nut oils. Avocado oil is particularly suitable for frying at high temperatures.
Palm and coconut oil, on the other hand, contain a relatively high amount of saturated fatty acids.
Coconut oil is still popular because it contains medium-chain triglycerides (MCT), quickly converted into energy in the body.
Linseed and nut oils are mainly well known for their omega-3 fatty acid content, while olive oil and avocado oil are rich in monounsaturated fatty acids.
Sesame oil, popular in Asian cuisine, contains mono- and polyunsaturated fatty acids and is rich in antioxidants. Rich in vitamin E, it promotes skin health and protects against oxidative stress.
The choice of oil can vary depending on the intended use and individual health needs. If in doubt, or if you have specific health concerns, a nutritionist or specialist should be consulted.
