Gut health: What to do? Tips and tricks

Intestinal health is a hot topic that has been the subject of most scientific studies in recent years. The research results show that the health of the intestinal flora (also referred to as the "microbiome" as the entirety of the microorganisms living in the intestine) influences numerous bodily functions, both good and bad, and therefore your general health. A gut microbiome that is out of balance doesn't just play a role in digestive health - it can also have devastating consequences for your emotional healthyour weight or your skin and can even lead to serious, chronic autoimmune diseases.

If your gut health is declining, it may be related to standard European dietary habits, with their low levels of fermented foods and excessive use of antibiotics and anti-bacterial products.

What roles do gut bacteria play in intestinal health?  

Many people believe that bacteria - all bacteria - are harmful. But this is far from the truth. Our environment is full of bacteria. Your body and everything you touch is covered in bacteria. Between 400 and 500 types of bacteria live in your digestive tract , which together make up about 1.5 kg of your body weight.

Under ideal circumstances, potentially dangerous and harmful strains of bacteria are kept in check among these types of beneficial bacteria. It is only when certain "bad" bacteria multiply uncontrollably that we get problems. These can be simple in nature (such as diarrhea) or as complex and serious as a systemic infection.

There is no way to remove all potentially harmful bacteria from the environment, nor would it be advisable. It is important for humans to maintain a balance between 'bad' and 'good' bacteria, not only in our environment but also in our bodies. It is also possible to detect an imbalance by means of a gut microbiome test. This allows you to take active and early action.

The gut as the cause of many problems 

The human gut is a warm, moist and nutrient-rich place that lacks oxygen and strong digestive juices - an ideal place for bacteria to grow and thrive. If you consider the current dietary habits of our society (low fiber and an excess of sugar, salt and refined foods), you will surely understand that pathogenic bacteria have an easy time in the gut. This is only getting worse as we eat less and less vegetables, healthy essential fatty acids (such as those found in certain types of fish like salmon, mackerel and herring) and linseed.

This leads to an imbalance in the intestinal flora. And this in turn promotes the growth of harmful bacteria that constantly introduce toxins into our system. Our immune system therefore has to work overtime to keep things reasonably under control.

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10unmistakable signs that your intestinal health is declining: 

1. Digestive problems in the form of flatulence, diarrhea, irritable bowel syndrome, heartburn, bad breath, etc.
2. Frequent fungal infections
3. Allergies
4. Cravings for sweets
5. Unexplained weight gain
6. Skin problems such as acne, eczema, psoriasis, hives
7. Depression
8. Joint pain
9. Learning and concentration difficulties
10. Behavioral disorders

These symptoms clearly indicate that the intestinal flora is out of balance. Do something for your gut immediately - because 80% of your immune system depends on it!

If your gut is well - you are well.

How to maintain your bacterial balance in the gut 

One measure to restore the bacterial balance is probiotics. These are beneficial bacteria that help to reclaim your gut, so to speak, and make the microbiome thrive again, which is an effective strategy against dangerous organisms. So take additional probiotics - either in the form of capsules or fermented foods such as kefir, yogurt, sauerkraut, pickled vegetables, kimchi and kombucha tea.

Probiotics need prebiotics - food that "feeds" the healthy gut and helps to restore or maintain gut health. Prebiotic fibers such as inulin and arabinogalactan are abundant in artichokes, leeks, onions, beans, garlic, asparagus, carrots and okra.

Numerous other factors can also change the bacterial flora in the digestive tract: stress, dietary changes, contaminated food, water with chlorine, etc. To be on the safe side, you should take probiotic supplements at least once a day - even on days when you eat fermented food.

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4 strategies for your gut health

How probiotics can prevent infections, flu or colds 

Strategy 1: Probiotics for a healthy immune system

If your immune system is weakened, it is much more difficult and takes much longer for you to recover from simple illnesses such as colds and flu, but also from infections and surgical procedures. Taking antibiotics upsets the natural bacterial balance, because while effective antibiotics kill the "bad" bacteria that caused the health problem, they also kill many of the "good" bacteria that your body depends on. 

Dr. Stefano Guandalini, Professor of Pediatrics and Gastroenterology at the University of Chicago, says: "The immune system is not sufficiently challenged by pathogenic organisms. It is believed that taking beneficial bacteria in the form of probiotics challenges the immune system in a healthy way." 

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Strategy 2: Probiotics and diarrhea prevention

A third of prescribed antibiotics can cause diarrhea, and the benefits of probiotics have proven to be extremely successful in treating this side effect. An analysis by the Journal of the American Medical Association of more than 80 studies conducted on this topic concluded that probiotics reduce antibiotic-induced diarrhea by 42%.

A study by Yale University investigated the effectiveness of probiotics with regard to many bodily systems. A positive effect was observed in the prevention of diarrhea, in the regulation of the immune system, in the treatment and prevention of eczema and in the alleviation and reduction of digestive disorders.

Another study showed that 19% of just over 600 children who were given a probiotic yogurt drink as part of day care were less susceptible to ear infections, colds, diarrhea and sore throats. 

Strategy 3: Probiotics in the fight against infections

In a study conducted by China's North Sichuan Medical College, researchers found that the immune systems of patients suffering from traumatic brain injuries were impaired and no longer able to fight infections.

Those patients who were given probiotics via a tube recovered faster and spent less time in intensive care than patients who were treated in the usual way. The probiotic patients' bodies contained more anti-infective T-cells, the lack of which makes people in poor health more susceptible to pneumonia and sepsis.

The head of the study, Prof. Jing-Ci Zhu, explains the benefits of an increased T-cell count: "The probiotic therapy reduced the number of infections that occurred after seven days, reduced the number of different antibiotics needed to treat the infections and shortened the amount of time patients had to spend in the intensive care unit."

In the journal Proceedings of the National Academy of Sciences, researchers conclude that "good" gut bacteria determine how the body deals with infections and how effectively it fights viruses. Beneficial bacteria help the immune system to respond more quickly and effectively against viral or bacterial threats.

The journal The Cochrane Library published a similar Chinese study which found that probiotics reduced the risk of upper respiratory tract infections by 12% among 3,400 subjects.

The British Journal of Nutrition found that infants given Bifidobacterium Lactios BB-12 suffered fewer infections in their first year.

Strategy 4: Probiotics for regulating the state of mind

Prof. John Cryan and his team from the University of Cork (Ireland) have discovered that probiotics reduce anxiety, depression and stress in mice. The probiotic Lactobacillus Rhamnosus in particular influences the chemical processes in the brain and reduces the production of stress hormones. The team believes that "good" gut bacteria communicate with the brain via the vagus nerve. Prof. Cryan explained: "We could develop therapies that treat mental illness from the gut. So you could take a probiotic yogurt instead of an antidepressant. [Our] findings highlight the important role of bacteria in gut-brain communication, and suggest that certain probiotic organisms may prove useful for stress-related disorders."