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Building your gut microbiome: Tips for a good gut feeling and vitality

If you want to improve your well-being and strengthen your immune system, your gut microbiome can help. In this article, you'll learn what this means and how to strengthen your gut.

The intestine: your ally for greater well-being
What is the gut microbiome?
Intestinal flora, intestinal microbiota & intestinal microbiome: What is the difference?
5 positive effects of the gut microbiome on your body functions
1. Optimization of digestion and nutrient absorption
How are healthy intestinal flora and intolerances related?
2. Strengthening the immune system
3. Protection against harmful pathogens
4. Influence on metabolism, weight management & energy levels
5. Support for your gut-brain axis
That is why a healthy intestinal flora is so important
What destroys the microbiome?
Gut microbiome through the ages
Symptoms and effects of a disturbed microbiome
3 tips for a stable intestinal microbiome
1. Probiotics: Fermented foods as daily vital companions
2. Prebiotics: Food for good bacteria
3. Polyphenols and bitter substances: support for your digestion
Conclusion: Use synergies from diet, exercise and nutrients to build up intestinal flora
Sources & Bibliography

The intestine: your ally for greater well-being

For some, the intestine is merely a tube up to eight meters long that regulates digestion. However, for many doctors and experts, it's considered the "second brain." This organ in the center of the body consists of numerous nerves. Important hormones are also produced there, and without the intestine, your body wouldn't be able to absorb nutrients from food. The intestinal microbiome plays an important role in many of the tasks the intestine must perform every day.

What is the gut microbiome?

Every human carries a large number of different species of bacteria, fungi, and viruses. The totality of all microorganisms that colonize a living being is called the microbiome . They live together in microbial communities and can be found not only on and in the human body, but also in animals and other living beings.

The largest community of microorganisms is the gut microbiome, which encompasses all microorganisms in the digestive tract . Billions of microbes thrive there, whose mission is to maintain many vital functions. The large intestine, in particular, is an important habitat for microorganisms and hosts a large bacterial community.

Intestinal flora, intestinal microbiota & intestinal microbiome: What is the difference?

When discussing the ecosystem of microorganisms in the gut, the term "gut flora" is sometimes used. This is because microorganisms like bacteria were once considered part of the plant world, i.e., flora. However, bacteria are now considered a separate group of organisms, which is why they are now more commonly referred to as the gut microbiome.

There is also the term intestinal microbiota. Microbiota and microbiome are often used synonymously. However, there is a subtle difference between the two: While microbiota refers to microorganisms such as fungi and bacteria, the microbiome encompasses the entirety of all microorganisms, including the microbes' genetic material and metabolic products. The microbiota is therefore considered part of the microbiome.

5 positive effects of the gut microbiome on your body functions

How does the gut microbiome specifically affect your body? Below, we'll introduce you to five important functions performed by your gut microbiome.

1. Optimization of digestion and nutrient absorption

The gut microbiome ensures that your body can optimally break down food into its components and absorb it. The tiny "helpers" that make up the gut microbiome digest complex carbohydrates and fiber. This process produces valuable short-chain fatty acids like butyrate, which protect your intestinal cells and contribute to proper digestion.¹

A balanced gut microbiome has immediate positive effects on your well-being : You feel energized, vital, and free from digestive problems such as bloating and discomfort. A microbial imbalance, on the other hand, can lead to numerous digestive problems and have a lasting impact on your quality of life.²

How are healthy intestinal flora and intolerances related?

A functioning and diverse microbiome acts like a protective shield. It better keeps histamine and gluten, for example, in check. However, if the balance in the gut is disrupted, the likelihood of intolerances increases.

In people with histamine intolerance, for example, research shows that the intestinal flora is often imbalanced. This means that protective bacteria in the gut are lacking, while problematic germs increase. Furthermore, the intestinal wall is often more permeable. Both of these factors allow more histamine to enter the body, leading to typical symptoms such as headaches, skin redness, or abdominal problems.³
The microbiome also plays a role in gluten intolerance . In celiac disease, for example, "good" bacteria are rarer, while pro-inflammatory species are more common. In gluten sensitivity, the diversity of the intestinal flora is often also limited. These changes can make gluten harder to digest, more easily penetrate the immune system, and lead to typical symptoms such as bloating, abdominal pain, or fatigue.⁴

That is why a healthy intestinal flora is so important

The gut microbiome is more than just a random collection of bacteria in the gut—it influences everything from digestion to your immune system to your mood. Conversely, an imbalance - called dysbiosis - can be the root cause of many health problems.

Intestinal bacteria and their diversity and composition are therefore an important factor for your well-being and deserve your attention. Before we delve into tips for strengthening your intestinal flora, let's look at what you can better protect your microbiome from.

What destroys the microbiome?

Medications like antibiotics kill not only pathogenic bacteria, but also many beneficial ones. Other medications like painkillers can also disrupt the balance.
An unhealthy diet high in sugar, white flour, and highly processed foods promotes "bad" bacteria that cause inflammation. On the other hand, a lack of fiber deprives the "good" gut bacteria of food.
Alcohol consumption and smoking irritate the intestinal mucosa and reduce bacterial diversity. Smoking can also alter the composition of the microbiome.
Chronic stress not only affects your stomach, but also your gut. Long-term stress releases stress hormones that make your gut more permeable ("leaky gut") and disrupt the balance of bacteria.
Lack of sleep or irregular sleep can disrupt your gut clock, because your microbiome follows a daily rhythm like your internal clock.
Environmental factors that could disrupt your gut microbiome include excessive hygiene or a lack of contact with nature and animals. Both can limit the diversity of your gut flora. Pesticides, environmental toxins, or heavy metals can also damage the bacteria.

Intestinal microbiome through the ages

Diversity is key when it comes to the microbiome. However, researchers have found that our modern lifestyle has significantly altered the intestinal flora over time, and not in the best interests of our health.

People in highly industrialized countries have a microbiome that never existed in this form before. The factors mentioned above, among others, contribute to this. Microbes that were once beneficial in the gut and, for example, protected the mucous membranes, are now rarer. However, those that even attack the mucous membranes are increasing.¹⁰

These changes in the microbiome, like the decline in animal biodiversity, cannot be easily reversed. Therefore, it is all the more important to pay attention to your microbiome and strengthen it as much as possible in your daily life.

Symptoms and effects of a disturbed microbiome

If the microbiome becomes unbalanced, it can lead to a variety of health problems:

Due to modern-day challenges such as persistent stress, an unbalanced diet, or medication use, especially antibiotics, a large portion of the population suffers from digestive problems at least once in their lives. These can manifest as diarrhea, persistent pain, or constipation.
Irritable bowel syndrome (IBS) is one of the most common functional bowel disorders and affects several million people worldwide to varying degrees.¹¹ Evidence from scientific studies suggests that an imbalance in the intestinal microbiome (dysbiosis) can be associated with typical symptoms such as bloating, abdominal pain, and digestive discomfort.¹² Initial clinical studies show that fecal microbiota transplantation (FMT) can potentially lead to an improvement in symptoms in some affected individuals.¹³

3 tips for a stable intestinal microbiome

To ensure your gut bacteria feel completely healthy and your immune system can fulfill its functions and protect you from disease, your gut needs support. If you want to give it the full benefits of wellness, you can consider intestinal cleansing . You can find out everything you need to know about it in our blog.

Often, however, even small lifestyle changes are enough, such as a little more exercise, a little less stress, and a more mindful diet rich in vegetables and fiber. All of this can help restore intestinal balance and significantly improve quality of life.¹²

The following three tips show how you can build your gut microbiome through diet and with the support of probiotics and prebiotics as well as plant and bitter substances.

1. Probiotics: Fermented foods as daily vital companions

Probiotics are live microorganisms that help your gut maintain a healthy environment. Fermented foods, in particular, contain these "good" bacteria, for example

yogurt
sauerkraut
Kimchi
kefir

Probiotics are also available in supplement form. Regardless of how you take them, probiotics ensure optimal gut function, the intestinal barrier functions as it should, and support the natural balance of the gut microbiome.

2. Prebiotics: Food for good bacteria

In addition to probiotics, there are prebiotics. These are indigestible fibers that serve as food for the beneficial intestinal bacteria. They promote bacterial growth and help strengthen the microbiome.

With a diet rich in prebiotics, you ensure that the good bacteria thrive and can optimally fulfill their protective functions.¹⁴ Foods such as

asparagus
Bananas
Whole grain products

3. Polyphenols and bitter substances: support for your digestion

Polyphenols such as oligomeric proanthocyanidins (OPC), for example from grape seed extract , have anti-inflammatory properties and can therefore promote microbiome health. Initial study data indicate that grape seed extract may have a positive effect on the diversity of the human microbiota.¹⁵ OPC is found in the seeds and skins of some foods, such as apples and blueberries.

Also bitter substances , which come from herbs, for example, can have a positive effect on digestion : By promoting the production of digestive juices, these substances can increase intestinal activity.¹⁶ They also support the function of the liver and gallbladder, thereby improving fat digestion.¹⁷

Conclusion: Use synergies from diet, exercise and nutrients to build up intestinal flora

To optimally support your gut and gut microbiome, you should take a holistic approach that goes beyond dietary changes. Adequate exercise strengthens your microbiome and your mind. In addition to a balanced diet, consuming well-balanced functional nutrient compounds can strengthen your gut flora.

To help you find the right treatment for you, alternative practitioners, doctors, or therapists are the right people to consult. They can conduct a microbiome test with you and then advise you on the current state of your gut microbiome and which nutrients, in which form, are best for strengthening it.