Our gut – an organ that often remains in the background but has a significant impact on our overall well-being. "Gut Day" brings this often-neglected organ into focus and reminds us how crucial a healthy gut is for our health. From digestion to our immune system and mental state, the gut plays a decisive role. But what exactly promotes gut health? What diet is good for our gut? And what exactly is the microbiome?
We wanted to know exactly and asked our naturopath Petra Garus.
Petra, you regularly deal with topics of gut health and the microbiome. What exactly is the microbiome?
The microbiome is also called the gut flora. The microbiome refers to the totality of all beneficial bacteria, viruses, and fungi that colonize humans or other living beings on the skin or in the gut. The largest group in the microbiome is bacteria, numbering approximately 100 trillion. An intact microbiome is a diverse and unique biotope. The more diverse, the better! Studies show that species diversity in the gut flora has an enormous impact on health, well-being, and physical and mental performance. For example, 70% of all immune cells are located in the gut.
And what is the function of the microbiome?
The microbiome and the intestinal mucosa with tight junctions (cell-to-cell connections) act as a barrier and prevent undigested food, toxins, and other substances from entering the bloodstream. It thus serves as a protective wall and activates the body's own defense and displacement of pathogens. Furthermore, the microbiome also influences the inhibition and activation of metabolic pathways for normal digestive activity.
Why is a healthy microbiome so important for us?
A healthy and diverse microbiome is the basic prerequisite for our overall health. Gut microbial activity goes far beyond food digestion. Because if we have a healthy and species-rich microbiome, it produces numerous metabolic products that perform important tasks in our body. These metabolic products do not remain in the gut but find their way through the bloodstream to every cell in the body. Together with hormones, neurotransmitters, anti-inflammatory metabolites, or vitamins and antioxidants produced in the gut, gut bacteria influence every organ in our body.
If the balance of the microbiome is disturbed, the risk of diseases such as obesity, high blood pressure, cancer, and diabetes increases. Allergies and autoimmune diseases can also be unpleasant consequences. Among other things, our psychological state and the health of the nervous system are partly regulated via the gut. If the bacterial community is disturbed, depression, lower stress resistance, or neurological diseases can be the result.
How can we support our microbiome?
There are many approaches to supporting the microbiome. These primarily include a varied and diverse diet, stress reduction, and sufficient sleep. All these factors can strongly influence our gut health.
- Fiber-rich diet: A balanced diet with plenty of vegetables, fruits, whole grains, and legumes promotes the growth of healthy gut bacteria. These fibers serve as food for beneficial bacteria.
- Fermented foods or probiotics: Yogurt, sauerkraut, kimchi, kefir, and other fermented foods contain probiotic bacteria. These foods provide gut-friendly lactic acid bacteria. You can also take probiotic supplements, such as Regulatpro® Bio from Dr. Niedermaier, if your doctor recommends it.
- Prebiotics: Prebiotics are substances in foods that promote the growth and activity of healthy gut bacteria. Foods such as garlic, onions, leeks, asparagus, and artichokes are rich in prebiotics.
- Avoidance of antibiotics: Both harmful and beneficial bacteria can be affected by taking antibiotics. If possible, antibiotics should be avoided.
- Stress management: Stress, especially if chronic, can affect the microbiome. Relaxation exercises such as yoga or meditation can help reduce stress. It is best to schedule them regularly into your daily routine.
- Sufficient sleep: Lack of sleep can negatively affect gut health. In general, sufficient sleep is extremely important for our overall well-being and also our immune system.
- Exercise: Regular exercise not only keeps muscles fit but also the gut. It supports the transport of digested food and bowel evacuation, and helps us not to accumulate too much fat. In addition, exercise also stimulates blood circulation in the gut.
- Adequate hydration: Water and unsweetened tea are particularly suitable for ensuring adequate fluid intake throughout the day. Still water is better than carbonated water, as carbonated water puts more strain on the gut. Two to three liters per day are ideal. Then dissolved pollutants are also transported out of the body more easily and quickly.
Thank you very much for your time, dear Petra!
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Petra Garus Naturopath Mon - Thu 9:00 AM - 3:00 PM garus@drniedermaier.com Tel: + 49 (0) 89 66 07 97 - 28 |