Figure 1: Our gut can do more than just digest. It influences many processes in our body and supports the immune system, nervous system and hormones alike.
The importance of the gut and gut health is becoming increasingly well known and popular. But why is that?
The gut is far more than just the site of digestion and nutrient absorption. It is responsible for many other functions and influences numerous processes in our body. For example, the gut affects our immune system, nervous system and the entire hormonal system. It is no wonder, then, that gut health is becoming an increasingly popular topic in the health sector.
Our gut is colonised by many microbes. Countless and diverse types of microbes are found especially in the large intestine. The entirety of these residents living in our gut is called the gut microbiota or gut flora. It forms a protective layer and is complemented by other protective layers – the intestinal mucosa and the gut-associated immune system.
Some diseases can be linked to the gut microbiota. These include chronic inflammatory bowel diseases, overweight and obesity, but also diabetes mellitus, autoimmune diseases, allergies, asthma, atopic dermatitis and other skin conditions, migraine, Alzheimer’s disease and depression. Even certain personality traits can be associated with the gut microbiota.
Consequently, the gut influences many physiological processes and organs. The gut can therefore be viewed as a key element for holistic health. Below you will find 10 tips on how to strengthen the health of this important organ!
1. Eat your way to health! – A fibre-rich and balanced diet
The basis for a healthy gut is a balanced and as varied as possible diet that is rich in vitamins, minerals and other micronutrients. Dietary fibre is particularly beneficial for gut health because it regulates intestinal motility and adds bulk to the stool.
The fibre contained in foods cannot be digested by our small intestine and therefore reaches the large intestine undigested. There it binds water and swells. This increases stool volume, which shortens the time the stool remains in the bowel. The reason for this is the stimulation of intestinal movements by pressure on the intestinal wall. By increasing stool volume, more and faster pressure is exerted on the intestinal wall and the stool is transported further until it is finally excreted. Plant foods such as legumes, whole grains, vegetables, nuts and seeds are particularly rich in fibre. It is important to pay attention to which fibre-rich foods you tolerate well and which suit you.
2. Let the microbes thrive! Feed them with prebiotic foods
Figure 2: Prebiotic foods promote the growth of beneficial gut bacteria. This strengthens the diversity and stability of the gut microbiota.
Prebiotic foods are indigestible food components that promote the healthy development of gut microbes by increasing the growth and activity of beneficial gut bacteria. Because prebiotics are indigestible, they reach the large intestine intact, where they serve as food for the beneficial bacteria living there. The breakdown of prebiotics produces new health-promoting substances, such as short-chain fatty acids. These serve as an energy source for our intestinal mucosal cells and lower the pH in the gut. This creates an environment that suppresses harmful gut bacteria. The gut microbiota is thus promoted in its diversity and stability. The short-chain fatty acids formed also have anti-inflammatory effects.
Now it is important to know: what are prebiotic foods and where can I find them?
Most prebiotics belong to the group of soluble fibres. One example is inulin, which is found in onions, garlic, bananas, artichokes, chicory and sweet potatoes. Other prebiotics are fructooligosaccharides, which are present in garlic, onions, leeks, asparagus and bananas. Galactooligosaccharides are another group of prebiotics and are found, for example, in green peas, lentils, kidney beans and chickpeas. The beta-glucans found in algae, mushrooms, seaweed and oats also act as prebiotic compounds. Polyphenols also have prebiotic effects and are present, for example, in blueberries. Other foods that can increase your intake of prebiotics include psyllium husk, acacia fibre and tiger nuts.
Have you heard of resistant starch? This forms when you cool starchy foods such as cooked rice, potatoes or pasta. Part of the starch is converted into resistant starch, which your body can no longer use as an energy source, but which serves as food for your beneficial gut bacteria. So you not only save a few calories but also do your gut a favour! By the way, the resistant starch remains present even if you reheat the cooled foods.
3. Probiotics – bacteria that work for your health
That is why you should include probiotic foods such as fermented vegetables, sauerkraut, kimchi, yoghurt, kefir, kombucha or miso in your diet:
Fermentation was traditionally used to preserve foods. Then as now, certain types of bacteria are used to start the fermentation process and are then ingested with the fermented food. The bacteria contained in them reach the gut as living microorganisms and colonise it. They then act alongside the body's own bacteria as “good gut bacteria” and promote a healthy gut microbiota. Probiotics have a positive influence on the immune system, support the gut’s protective barrier function and counteract “bad gut bacteria”.
Fermentation is still practised today, but in industrial production the product is often reheated afterwards, which also kills the beneficial bacteria contained in the food. If you want to buy a probiotic food, it is important to ensure that it has not been heated/pasteurised. Alternatively, you can try fermenting food yourself. (In the book “Meine vegane Speisekammer” by Sylwia Gervais you will, for example, find many recipe ideas for fermenting).
In the field of dietary supplements, many products containing probiotics are on the market. Random use of probiotic supplements is not necessarily recommended. When used sensibly in consultation with a practitioner after a detailed stool analysis, they can, however, be good support for a healthy gut microbiota.
4. Water – our life elixir
Figure 3: Water is a real giver of life – for us and our gut flora.
Adequate fluid intake (water and unsweetened herbal teas) also contributes to your gut health. Your gut needs water for the swelling of fibre. With the help of water, bulkier and softer stool can be formed, which is easier to transport through the bowel with all its convolutions. Water also supports nutrient absorption by serving as a carrier fluid for digestive enzymes and as a transport aid for nutrients. The intestinal mucosa also needs water to fulfil its protective function, as water is required for mucus production.
Adequate fluid intake supports intestinal motility, promotes digestion, has positive effects on the gut microbiota and helps to eliminate toxins. So drink enough water or unsweetened herbal teas. Adults are recommended to drink two to three litres a day. It is important to factor in physical activity or things like sauna visits and, if necessary, increase fluid intake.
5. Chewing as a key skill – Eating properly
Not only the “what”, but also the “how” of food intake is important. Eating properly has a major impact on our gut health. Thorough and effective chewing increases the production of enzyme-containing saliva and thus improves the digestion of carbohydrates in the mouth. Good chewing also leads to fewer fermentative processes in the gut and therefore to less bloating and abdominal pain. The residence time of the food bolus in the digestive tract is shortened and the nutrients and vital substances from the foods can be better utilised. In addition, your feeling of satiety sets in more quickly if you chew sufficiently and well.
Take your time when eating. Use all your senses and enjoy your meal mindfully. To make that possible, avoid distractions such as smartphones or television during meals.
6. Give yourself a break sometimes – How digestive pauses strengthen gut health
Give your gut time between meals to work and to recover from short periods of high activity. Breaks are essential for your gut, because only during periods without work can cleansing and repair tasks take place. The gut needs time without food intake to reorganise and regenerate so that it is ready again to carry out its tasks at the next meal.
Regeneration leads to a strengthening of the gut’s barrier function. Constant eating overloads your gut. Meal breaks are also necessary for blood sugar regulation and promote a healthy gut microbiota.
7. Get enough sleep!
Our sleep–wake rhythm controls the circadian rhythm and this in turn controls some bodily processes, including gut function. Sleep quality and the sleep–wake rhythm influence gut motility, the gut microbiota and inflammatory reactions. Adequate sleep and good sleep quality therefore have many benefits for our gut health.
Synchronization with the circadian rhythm is promoted, the regeneration of gut cells is improved and inflammation and imbalances are counteracted. So do feel free to get a really good night’s sleep! Pay attention to your sleep hygiene!
8. Take a deep breath – Relaxation and stress management
Figure 4: Good stress management and regular relaxation have anti-inflammatory effects in the gut.
One event follows the next, we feel we cannot do justice to everything, demand to perform more and better… We all know what it feels like when we are really stressed.
And that has an impact on our gut health. We release large amounts of stress hormones that weaken our gut barrier and reduce blood flow to the gut. Stress acts pro-inflammatory, also in the gut. Stress cannot be avoided. What matters is how you deal with it.
Your gut will thank you for good stress management and relaxation! Which techniques you use is not important. What matters is that they do you good and relax you! Whether yin yoga, walking, journaling, breathing techniques, meditation, cold water immersion, strength training, using the sauna or something else…
9. Get moving!
Regular physical activity and exercise keep you fit and healthy! But with movement you not only stimulate your metabolism but also intestinal activity. Exercise increases blood flow to the gut and has a positive effect on the diversity and composition of the gut microbiota. Movement prevents imbalances, supports the immune system and promotes barrier function. Regular physical activity counteracts inflammation and influences our hormonal system. For example, physical fitness supports the balance of hormones involved in regulating appetite and satiety – leptin and ghrelin.
Exercise therefore has many benefits for your gut and your overall health! Even better is exercise that brings you joy. Sport and movement can also be a tool for stress management. This way you can combine two benefits at once.
10. Beware of toxins! – What you should avoid
Of course you already know that sugar is not healthy. But how does sugar consumption affect gut health? Sugar intake impairs the performance of the immune system. One reason for this is that sugar promotes the destruction of the gut flora. You need a healthy gut flora for the absorption of sufficient micronutrients. At the same time, pathogenic – that is, disease-causing – bacteria, fungi and parasites love sugar and feed on it. They can therefore multiply more easily when there is a lot of sugar in the body.
At the same time, our immune system is weakened by sugar consumption. Added to this is the fact that sugar contains no essential micronutrients and therefore the substances required for its metabolism must be taken from the body's existing reserves. That is not a good combination! Try to keep your sugar consumption low. Of course it is fine to enjoy a piece of your favourite chocolate now and then, perhaps just not every day and not in large quantities.
It is not only important to limit the consumption of obviously very sugary foods. Many highly processed industrial products contain a lot of sugar, but also many other harmful substances such as trans fats, additives and preservatives. For the sake of your gut and your health, you should preferably remove highly processed products from your diet entirely or at least reduce them to a minimum!
Conclusion
So you can see – our gut is a fascinating organ that we can support in many ways through our lifestyle and simple habits. A healthy gut is a good foundation for a healthy body. Have you already started to take loving care of your gut? Have fun trying out what suits you and your gut!
About the author
Vivian Zajac holds a degree in health education (B.Sc.) and is a trainee naturopath with a special focus on holistic health and prevention. In a training course to become a gut health consultant, she devoted herself to her passion—gut health—in 2022. In her free time she also engages intensively with topics related to health, naturopathy and biohacking, acquires knowledge and repeatedly experiments on herself. Methods such as breathwork, cold water immersion, strength training, healthy eating and as optimal a supply of micronutrients as possible are a fixed part of her life. Vivian Zajac not only loves to continuously optimise her own health but also to share her knowledge and enthusiasm—both privately and professionally. For her, a holistic view of the person is essential.
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