Promoting gut health: How a strong digestive system works

Is your stomach upset, is your digestion acting up, and you don't know why? An imbalanced gut is often the root cause of many ailments. Promoting gut health isn't just a trend; it's a scientifically proven foundation for holistic well-being. Learn how to strengthen your digestion and restore balance to your gut flora.

The gut is far more than a digestive organ; it is a complex ecosystem with around 39 trillion microorganisms that communicates closely with the immune system, metabolism, and even the brain (1). This microbiome influences how well nutrients are absorbed, inflammation is regulated, and pathogens are defended.
An imbalanced gut flora, medically known as dysbiosis , is associated with numerous complaints: from bloating and constipation to fatigue, skin problems and increased susceptibility to infection.

But the good news is: The intestinal flora can be actively regenerated.

The surface area of ​​the intestines is roughly the size of a tennis court and forms a crucial barrier between the external and internal environments. It is home to countless microorganisms that aid digestion, produce vitamins, and train the immune system.

Approximately 70% of immune cells are located in the gut. A healthy gut flora therefore not only protects against infections, but also influences the entire organism – even affecting psychological processes via the so-called gut-brain axis (2).

The problem begins with dysbiosis – a disorder of the intestinal flora.

What is dysbiosis?

Instead of 70-80% good bacteria and 20-30% problematic germs, you have an imbalance. The harmful germs predominate, and then the problems begin (3). The symptoms of a disturbed gut flora are (4):

• Bloating and a feeling of fullness (directly after eating)
• Chronic constipation or diarrhea
• Abdominal pain and cramps
• Energy crashes in the afternoon
• Bad skin and pimples
• Weak immune system (constantly catching colds)
• foul-smelling excretions

The cause of dysbiosis (5):

• Too much sugar and processed foods
• Too little fiber
• Antibiotics (yes, often necessary, but they also kill good bacteria)
• Chronic stress
• Too little exercise
• Too much alcohol

Do you recognize yourself? You are not alone – many people have a disordered gut and don't know it.

This is where it gets even more interesting. A key problem for gut health is a leaky gut – an increased risk of intestinal permeability.

What happens in leaky gut syndrome?

Your intestinal wall consists of a layer of cells that act like a filter (6) They allow beneficial nutrients to pass through but retain harmful substances. With leaky gut syndrome, small gaps develop in this layer, and suddenly:

• Incompletely digested food components
• Lipopolysaccharides (toxic endotoxins)
• Germs and their toxins

...directly into the bloodstream. Your immune system reacts with inflammation (7) .

The consequences of leaky gut (8):

• Food intolerances (sudden)
• Systemic inflammation
• Autoimmune reactions
• Poor skin health
• Mental health problems, such as anxiety and depression

The good news: Leaky gut is repairable. With the right measures, your intestinal wall will regenerate in 4–8 weeks.

Your gut flora is like a garden – without the right nutrients it withers.

1. Dietary fiber: Food for good bacteria

Dietary fiber is the secret. It's prebiotic, meaning it feeds your good gut bacteria (9). The golden rule: 30g of fiber per day.

The problem: The average in Germany is 15–18 g.

Best sources of dietary fiber:

• Vegetables : Broccoli, cauliflower, spinach (7–10 g per serving)
• Fruit : Apples with peel, pears, berries (3–5 g each)
• Whole grain products : Oat flakes, whole grain bread (3–8 g per serving)
• Legumes : lentils, chickpeas, black beans (8–15 g per serving)
• Seeds and nuts : psyllium husks, chia seeds (10 g per tablespoon!)

3. Polyphenols: The protective substances for your gut

Polyphenols are plant compounds that protect your intestinal wall and reduce inflammation (11).

Top polyphenol sources:

• Berries : blueberries, raspberries, blackberries
• Green and black tea : 2-3 cups per day help
• Dark chocolate : 70% cocoa
• Nuts : almonds, walnuts
• Spices : Turmeric, ginger, cinnamon

4. High-quality fats: For the intestinal barrier

Your intestinal wall needs omega-3 fatty acids to stay stable (12).

The best source:

• Fatty fish : salmon, sardines, herring (2-3 times per week)
• Vegetable oils : linseed oil, walnut oil
• Avocados : Healthy fats + fiber
• Nuts and seeds : flaxseeds, chia seeds, walnuts