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Strengthen your intestinal flora with the right diet

Dr. Adrian Weingart

Strengthen your intestinal flora with the right diet

In order for your intestinal flora and your digestion and your immune system to function well, a healthy intestinal flora is a prerequisite. A healthy and balanced diet can play an important role in this. Because dietary fiber in particular serves as fuel for the intestines and helps it to keep moving. Lactic acid bacteria also have an immense influence on your digestion. So that you and your intestines can achieve new top performances, we have listed 6 nutritional rules for you here, because Happy Gut, Happy You! applies

6 nutritional rules for a healthy gut

  1. Take time to eat: the basis of healthy eating behavior is to sit down and eat in peace - without major distractions and stress. Chewing well is also of great importance, because it absorbs nutrients better, gives the body the time it needs to feel full and, anyway, reduces stress. Eating quietly is almost like anti-stress therapy.
  2. Breakfast for champions: Digestion is most active in the morning. When the intestines work hard, vitamins, proteins and fiber are better absorbed. That's why you benefit most from a hearty breakfast. This is where the intestines can best process the good nutrients and use them as fuel for the day!
  3. cravings in the evening : Treating yourself to a few extra snacks in between is absolutely normal and not bad. However, the largest meal should be eaten in the morning/midday, and the following also applies to those with a sweet tooth: it is best to reach for the snack box right after lunch. Because in the evening our intestinal engines slow down and only start at approx. 3 o'clock in the morning again. It is therefore better not to snack during this rest period
  4. Mindful drinking: If you like drinking alcohol in the evening and feasting a lot on it, it can't hurt to skip the alcohol and late dinner from time to time. In this way, the hormone balance can be regulated and the intestines are given a little “time out”.
  5. Cooking correctly: In fact, the right preparation is super important, even with healthy food. Because roasting too hot can destroy all the good vitamins and nutrients. Even fried foods are not necessarily gentle on the intestines. Here the rule applies: everyone wants to be treated with care, including your intestines and the good, nutrient-rich vegetables!
  6. Drink up: Drinking enough is the key to a healthy body and good skin! This does not mean soft drinks or their diet versions. Water and unsweetened teas are absolutely the pioneers here!

In addition to these important basics, there are of course also lots of tips on the foods and nutrients that your intestines particularly like or those that should only be enjoyed in moderation! Above all, variety is absolutely necessary for your intestinal flora. You can find out what rules there are for this here:

Rules for food and nutrients


Studies have found that daily consumption of red meat such as pork, beef or lamb leads to an increased risk of colon cancer compared to regular consumption of white meat such as turkey or chicken. Some even say that the risk increases up to 2.increased 5 times. Meat is an excellent source of protein, because with 40g we can already cover our daily protein requirements, which is particularly important for muscles, organs and bones. Nevertheless, meat can also contain saturated fatty acids in addition to amino acids. Legumes, cereals and soy are suitable alternatives to meat, because these foods are great sources of protein! If you want to learn more about meatless and vegan nutrition, then click here.


Roughage is particularly important for the intestinal flora and digestion. Here we explain why. The digestive enzymes responsible for breaking down the building blocks of food are actually unable to break down fiber. On the other hand, other bacteria in our intestines are real fans of this dietary fiber and even depend on it. If the roughage arrives in the colon undecomposed, our beneficial intestinal bacteria, i.e. probiotics, are responsible for utilizing them. Dietary fibers are therefore like food for probiotics, so that they can feel good and multiply in our intestines. On average, you should consume around 30g of fiber per day. These are found in whole grains, fruits and vegetables. Oligofructose and resistant starches are also valuable sources of energy for the intestinal bacteria that produce butyric acid (butyrate, the salt of butyric acid is an important fuel for intestinal bacteria)


When it comes to fats, the source and quantity is crucial. The rule is: less is more. If you want to provide your body with good fats, you should mainly insist on vegetable fats. These include avocados, olives, nuts and flaxseeds. But animal products also contain good omega-3 fatty acids, such as cold-water fish. Omega-3 fatty acids are unsaturated fatty acids, which are healthy and essential in small amounts. Our body cannot produce them independently. The omega-3 fatty acids improve blood flow, inhibit blood clotting, have an anti-inflammatory effect and can lower blood pressure. But those who consume too much fat, especially saturated fat, tend to be overweight. Obesity, in turn, has a negative effect on the entire organism, especially on the intestinal flora.


Sugar in the form of short-chain carbohydrates (monosaccharides: "single sugar" and disaccharides: "double sugar", provide the body with incredibly fast energy or energy. A rapid rise in blood sugar. However, they also convert to fat very quickly. Therefore, you should also pay attention to the quantity. Don't forget: sugar is not necessarily bad! For example, fruit contains short-chain carbohydrates and as we know, fruit is an essential part of a healthy diet.

Happy Gut Food & Spices:


  1. Sauerkraut: raw or pickled contains lactic acid bacteria that support digestion
  2. Yoghurt: The lactic acid bacteria contained in yoghurt also have a positive effect on the intestinal flora


  1. Oligofructose and inulin: these are fiber components found in fruits, vegetables and grains. They serve as food for the probiotics and are therefore absolutely essential for the growth of these.
  2. Resistant starch: this substance is converted into butyric acid, which also serves as an important fuel for beneficial bacteria
  3. dietary fiber (as mentioned above)

Miracle Spices:

  1. Turmeric: stimulates the intestinal juices and can thus prevent colon cancer
  2. Ginger: has a detoxifying and anti-inflammatory effect
  3. Chilli, oregano, thyme: all these delicious spices have antibacterial agents. However, those who suffer from frequent heartburn and sensitive stomachs should not consume too much! This could have a negative effect on the circulatory system and digestion.

We hope we were able to enlighten you on the do's and don'ts! Strengthening the intestinal flora is actually not that difficult if you know what the good bacteria love and which things they shouldn't get too much of!


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