5 Tips for a healthy gut flora

One-sided nutrition, stress and inactivity are some the most important factors that could disturb the digestive system. Those have an active impact on the structure and variety of germs in our intestine and will, sooner or later, effecta balanced nutrition and a healthy lifestyle.

Tips on Care for a Happy Gut

Eat high in fibre
People that stick to a high-fiber diet have a reduced risk for countless diet-related diseases.The “Deutsche Gesellschaft fürErnährung” (DGE) recommends a rich consumption of vegetables, fruits and whole-grain products. They recommend 30 grams of fibers per day. The plant-based food components lead to a better feeling of fullness, support our digestion and have a positive influence on our cholesterol, as well as blood glucose levels. But keep in mind that you should not rush your change of diet because your intestine has to get used to your new fibre-rich food. 

Fluids support your digestion
Even if there is pertinent advice about the amount of water consumption, your body needs a sufficient amount of water to digest our fibres. As a general rule, 1.5 to 2 liters per day should be taken and depending on heat, sporting activity or physical work, you should definitely increase your daily water consumption. 

Movement strengthens our intestine 
A walk after eating is good for our health. A moderate physical activity of 30 to 60 minutes per day  supports our health and helps to stimulateour intestinal activity. Ideal are, for example,endurance sports like running, walking and swimming. 

Lactic acids bacteria can lead to a good gut feeling
Lactic acid bacteria like lactobacilli and bifidobacteria are attributed to a positive effect on our intestinal flora. Those sorts of wanted inhabitants of our intestine should help to keep pathogenic germs in check. The amount of those bacteria could be increased by groceries that contain lactic acid bacteria, such as pickled cabbage, but alsoacidified milk products as plain yoghurt, kefir or buttermilk. Those probiotic foods are added with those specific bacteria or yeasts. 

Bacteria love walnuts
Walnuts could demonstrably increase the amount of important digestion bacteria that lead to a healthy intestinal flora. Only 28 grams per day should have a positive effect on your intestinal flora by increasing probiotic and potential butyric acids producing bacteria. Therefore walnuts are the perfect snack for the meantime or additive to a meal e.g. as a refined topping.

NaazninHusein, President, Indian Dietetic Association