Build up the intestinal flora and promote intestinal health

The intestinal flora comprises billions of bacteria that live in the intestine. Experts also refer to this as a microbiome. These are bacterial cultures of varied composition that differ from person to person. The intestinal flora and the composition of bacteria change over the course of a person’s life. Nutrition and lifestyle have a major impact here. Illnesses, a weakened immune system, and operations and injuries that impact the intestines also have an influence on the intestinal flora, as do medications such as antibiotics.

An intact intestinal flora is important for the immune system as well as for digestion, bone health and the absorption of medication. It performs numerous functions:

• Production of vitamins: the intestinal flora helps produce vitamins K, B1, B2, B5 as well as biotin and folic acid. B vitamins are important for blood clotting and numerous metabolic processes.
• Production of messenger substances: the intestinal flora produces messenger substances that are important for communication between the intestine and the brain. This means a healthy intestinal flora has a beneficial effect on the brain and even on neurological illnesses such as dementia. So there is also a link between the gut and the mind.
• Digestion: intestinal bacteria break down fibre and convert it into valuable fatty acids that promote intestinal health.
• The immune system: the intestine is one of the most important organs for the immune system. The intestinal flora supports this complex system and is in close dialogue with the brain.

Building up your intestinal flora supports various important processes in your body. That includes boosting your immune system.

An imbalanced intestinal flora manifests itself through various symptoms:

• Diarrhoea or constipation: a change in bowel movements is often a sign of an intestinal flora imbalance. This can range from constipation to diarrhoea.
• Bloating: many people experience bloating or increased flatulence.
• Intolerances: some people suddenly develop a food intolerance.
• Susceptibility to infections: an intestinal flora imbalance increases susceptibility to various infections and weakens the immune system.
• Skin illnesses: an imbalanced intestinal flora is also apparent in the complexion – in the form of acne, for example.
• Intestinal illnesses: other common symptoms include illnesses such as irritable bowel syndrome and fungal diseases.
• Changes in weight: an imbalanced intestinal flora can be associated with weight loss or gain.

Note: an intestinal flora imbalance can also result in non-specific symptoms that affect the mind – such as depression and anxiety disorders.

The symptoms of an imbalanced intestinal flora are not always clear. They may have other causes, so talk to your doctor if you experience complaints. This applies in particular if you suddenly lose weight, put on weight or have other complaints.

There are various reasons for an intestinal flora imbalance:

• Antibiotic therapy: antibiotics not only fight bacteria that cause disease, but also the “good” kind. This can upset the balance of the intestinal flora – so it often makes sense to build up your intestinal flora after you have taken antibiotics. Doctors will often prescribe different preventative medications to accompany a course of antibiotics.
• Unhealthy diet: an unbalanced, unvaried diet affects the intestinal flora. What we eat has a direct impact on the composition of intestinal bacteria.
• Surgical procedures in the large intestine: a colonoscopy or operation on the large intestine can occasionally lead to an imbalanced intestinal flora. In healthy people, it will usually recover on its own. So building up the intestinal flora merely provides support, much like it does after a colonoscopy. Generally speaking, you don’t need to build up your intestinal flora after a colonoscopy or other surgical procedures in the large intestine. Discuss the next steps with your doctor.
• Stress and sleep: how do stress and a lack of sleep affect the intestinal flora? They promote inflammation in the intestines and exacerbate existing chronic and inflammatory bowel diseases.

If you want to build up your intestinal flora – after a course of antibiotics, for instance – there are various options. Among the key factors that promote a healthy intestinal flora are lifestyle habits, such as a balanced diet. Watching what you eat can have a positive effect on your intestinal health. Various foods have a beneficial effect on the intestinal flora and help to build up bacteria in the intestine. So what is good for the intestinal flora?

Building up the intestinal flora with prebiotic foods

If you want to build up your intestinal flora, fibre is crucial. This has been proven to be extremely helpful for a balanced intestinal flora. The intestinal flora varies from person to person, so there is no one-size-fits-all nutritional recommendation for a healthy intestinal flora. However, fibre has a positive effect on intestinal health in most people.

A balanced diet is the most important foundation for a healthy intestinal flora. Many people eat less than the recommended quantities of vegetables, fruits, whole grains, legumes and nuts – which provide valuable fibre and support intestinal health. Prebiotic foods are particularly helpful. This includes fibre, resistant starch and complex carbohydrates, which are often found in wholemeal products, for example. They serve as nutrients for beneficial intestinal bacteria and in turn promote a healthy intestinal flora. Prebiotic foods help to boost and build up the intestinal flora. They include the following foods:

• Psyllium
• Rye
• Linseeds
• Whole grains
• Jerusalem artichokes
• Chicory
• Artichokes
• Potatoes

Since fibre is only found in plant-based foods, a plant-dominated diet supports intestinal health. That could be a vegetarian or vegan diet. However, you don’t need to switch to a vegetarian or vegan diet to ensure a healthy intestinal flora.

Building up the intestinal flora with fermented and probiotic foods

Sometimes, fermented foods are recommended for the intestinal flora. They are produced by natural fermentation processes and often contain lactic acid bacteria. These are also found in many probiotic foods. Examples include:

• Yoghurt
• Kefir
• Sour milk
• Cheese
• Apple cider vinegar
• Pickled cabbage
• Kimchi
• Kombucha

If you want to build up your intestinal flora following antibiotic therapy or diarrhoea due to gastroenteritis, home remedies such as probiotic foods are an option. The effects of fermented foods have not yet been fully researched. However, specialists see indications that they support intestinal function.

Note: not every product that is labelled “probiotic” has the same effect. Carefully read the information on the packaging and ask your doctor or pharmacist for advice if you have any questions. If your immune system is compromised, you should only take probiotics after consulting a doctor.

Medication is another way to rebuild the intestinal flora. This could take the form of capsules, tablets or powders containing lactic acid bacteria, yeasts and other bacterial cultures that support intestinal health. The following preparations are used to build up the intestinal flora:

• Probiotics: these are contained in special preparations that you get in pharmacies. They have a therapeutic effect on the intestinal flora and intestinal health. Probiotics are suitable for building up your intestinal flora. They aid digestion and help with diarrhoea and other digestive problems.
• Yeast tablets: this remedy can help build up the intestinal flora after diarrhoea. However, people with weakened immune systems should take care, as yeast tablets may increase the risk of infection. Talk to your doctor before taking this medicine.

Caution with medication and dietary supplements

Not all medications or dietary supplements are suitable for building up the intestinal flora. Depending on the situation, these remedies will only have the desired effect if the bacterial cultures are in the right growth phase. Get advice from your doctor or pharmacist before taking this type of medicine.

Your diet has a decisive impact on your gut health. Balanced nutrition that is rich in fibre helps to support the intestinal flora in the long term. After a course of antibiotics, targeted intestinal rebuilding can be useful, but is not always necessary. A healthy intestine often regenerates on its own. Talk to your doctor before changing your nutritional habits or taking certain dietary supplements.