The right diet for a healthy gut

It is often referred to as our "second brain". In fact, a well-functioning gut is an important prerequisite for vitality and well-being. If we pay attention to the right mix of foods, we can support our gut in its work and avoid annoying digestive disorders.

via Sabrina

06/02/2017, 11:37

Frau mittleren Alters liegt in Hängematte und isst einen Apfel — A balanced and healthy diet forms the basis for a well-functioning gut.

Vollkornbrot, Vollkorn-Nudeln und ein großer Löffel mit Körnern auf einem Holztisch — In the case of constipation: eat high-fiber foods, such as wholegrain rice or bread. Fruit such as kiwi, apples and pears help. Chew thoroughly and drink enough throughout the day: 2 liters is ideal.

Schüssel mit Jogurt und Beeren und ein Löffel — For flatulence: Eat probiotic products, such as yogurt. Spices such as oregano or cumin dispel flatulence.

Zwei reife Bananen auf einem alten türkisfarbenen Holztisch — For heartburn: It is best to avoid sweets and fatty foods. Eat starchy foods, such as rusks or potatoes. Bananas can also alleviate the symptoms.

Dietary fiber forms the optimal basis

Our intestines are home to many beneficial bacteria. Their job is to protect the intestines from pathogens and they also have a positive effect on the immune system. A diet rich in fiber ensures that the little health policemen can multiply sufficiently. Fiber also helps with digestion. Adults should consume 30 grams a day: in the form of wholegrain products, pulses, fruit and vegetables. If you have been eating a low-fiber diet and would like to change this, you should slowly accustom your intestines to the change, as otherwise you may experience bloating. However, this usually disappears quickly.

Lactic acid bacteria protect the intestinal flora

Probiotics are another important food group. These are living microorganisms that have a health-promoting effect. They are also known as lactic acid bacteria and support the intestinal flora by settling on the mucous membrane and displacing harmful bacteria. They are abundant in yogurt, kefir, whey and sauerkraut.

Simply get complaints under control

If you want to keep your gut healthy, you should make sure you eat a balanced diet rich in fiber. This means avoiding certain foods as far as possible. White flour products, sweets, fast food and alcohol are not good for the gut. This is because fat and sugar make it sluggish and destroy the intestinal flora. Industrially processed sausage products are just as unhealthy.