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Building up the gut: these home remedies for your intestinal flora

With these 10 home remedies you build up your intestinal flora best

A sore throat and earache and the doctor gives you a prescription for a prescription: an antibiotic. This helps against the nasty little bacteria that have brought you this condition. But the antibiotic also kills all the good bacteria. Most of them live in your gut. Your intestinal flora not only ensures that your food is digested and utilized, but also takes care of the stability of your immune system, among other things. If you have to take antibiotics, for example, this will cause a considerable disruption to your intestinal flora. Now it is important to rebuild them, otherwise you could end up getting sick again and again. By the way, your bowels don’t like it either if you drink too much alcohol, eat fatty or sweet foods or are under a lot of stress. After parties, holidays or stressful phases you should not only rest, but also think about your intestines and improve your gut health.

The good bacteria multiply, then the bad ones remain harmless

Your intestinal flora consists of about 85% “good” bacteria. They ensure that your digestion functions properly and that your immune system works well. The remaining 15% are so-called putrefactive bacteria. This may sound scary, but they can’t harm you as long as they are outnumbered. But if you eat too much sugar, meat, convenience food or fast food, for example, it is a paradise for the putrefactive bacteria and they multiply like crazy. Then your intestine rebels, because the intestinal flora is out of balance. Your food can no longer be utilized as well and diarrhea, flatulence or constipation make your life difficult. But with a few changes to your diet you can help the intestinal flora to flourish again. Give the good bacteria the opportunity to multiply, then the bad ones will be suppressed. You don’t have to take medicine for that. With these 10 home remedies your intestines will get going again and you will also get fit again and improve your gut health.

Natural yoghurt & kefir

These two dairy products help you to build up the intestinal flora. Most bacteria in your intestine are lactic acid producing bacteria. Among other things, lactic acid ensures that lactose is processed and that the pH value in the intestine remains low. A low pH value means an acidic environment. And only the good bacteria like it acidic. The bad ones are displaced by yoghurt and kefir, because these two household remedies are probiotic foods. This means they contain live bacteria, which you simply eat with them. If they end up in your intestines, they’ll go right to work. Natural yoghurt and kefir contain mainly the two bacterial strains Lactobacillus and Bifidobacterium. In kefir the concentration is higher than in yoghurt, and at the same time it contains less lactose. This is of course an advantage for those who do not tolerate lactose as well. But kefir is not to everyone’s taste, so yoghurt does too. But it must not be pasteurized, i.e. heated, because the lactic acid bacteria die when it is hot. It’s not gonna do you any good. In the shop, make sure that the yoghurt has not been heated (this should be written on the packaging). Your will improve your gut health if you include yoghurt or kefir in your diet, not just now and then, but regularly. Constipation and flatulence should then become less frequent or hardly ever happen.

Bread Drink

With a healthy intestinal flora, the pH value is between 5.0 and 6.0, which means an acidic environment in which putrefactive bacteria do not feel particularly well, which is good for our health. But if this pH changes, the bad bacteria multiply and we struggle with flatulence, diarrhoea, constipation or even worse. With Brottrunk you rebuild the intestinal flora and stimulate the movement of the intestines. In this way, hard-to-digest food remains and the dead bacteria are quickly transported out of your intestine. This is like spring cleaning. Brottrunk is made from fermented natural sourdough bread. For this, the bread is first baked and then crumbled and placed in vats with spring water. There it ferments for several months and the intestine-friendly bread acid and lactic acid bacteria thrive. The taste of the bread drink needs getting used to, but a small glass a day can quickly rebuild your intestinal flora.


If you prefer solid food, then fermented sauerkraut is a good household remedy to not only rebuild the intestinal flora, but also clean it up. Because sauerkraut contains not only lactic acid bacteria but also good dietary fibres. The roughage takes all the leftovers from the intestines outside. The structure of the sauerkraut additionally supports the cleaning effect. Sauerkraut from the can unfortunately does not help. This is because it has been heated to make it last longer. You can get fresh, fermented sauerkraut in health food stores, at the weekly market or in organic food stores. That’s the right thing. When you’re tough, you do a two-day sauerkraut cure. So you eat nothing but sauerkraut. But it’s enough if you eat at least one portion of sauerkraut a week. If you need a different consistency after all that sauerkraut, treat yourself to a glass of sauerkraut juice instead.

Flea seeds

They have nothing to do with fleas, but you can imagine it like this: little fleas are cleaning through your intestines. The psyllium husks are very effective roughage, which helps to cleanse the intestines. They swell up in the intestine and then slowly push their way through. In doing so, they collect all kinds of things, such as undigested food remains and deposited layers of mucus. They are especially helpful in cases of constipation. We recommend about 10 grams of psyllium seeds a day, which you spread over one to three portions. Stir one teaspoon of the seeds into a quarter of a litre of water, then they are easier to swallow. Also, they can only swell if you drink a lot of water. This way the seeds are rinsed out again with all the harmful substances. If you don’t like flea seeds because you think too much about fleas, the next home remedy will be more pleasant for you.


Similar to psyllium seeds, they also help against constipation. Linseed is a good source of fibre. It is best to take the shredded flax seeds so that they can be better processed in the intestines. Stir two tablespoons into water or yoghurt or spice up your cereal. You can also use the oil, which is a little softer than the seeds. One teaspoon of linseed oil per day is enough. On its own it tastes a bit strange, kind of musty. But with curd cheese and potatoes it is very tasty. With linseed oil, make sure you only buy good ones. It doesn’t keep for long and is very sensitive to light. That’s why good linseed oil is only sold in dark bottles.

Chia seeds

The tiny little chia seeds are a real powerhouse for your intestines. Like flax and flea seeds, they are full of fiber. But they also contain valuable antioxidants, omega-3 fatty acids, proteins, vitamins and minerals. They make you feel full for a long time because they swell up many times over in the intestine. They also push their way slowly through the intestines and collect all the toxins. This eases e.g. irritable bowel complaints and stimulates digestion. Goodbye to constipation! Stir a tablespoon of chia seeds into liquid or yoghurt. Only then can they swell up really well in the stomach. Many muesli already contain chia seeds, but you can also buy them individually in organic food stores, health food shops and many supermarkets. Don’t be surprised if you see a huge pile in the toilet bowl afterwards. That must be so, because the chia seeds have swollen up in your intestine and have taken many toxins with them.

Bitter substances

Bitter substances usually do not taste so good to us, precisely because they are bitter. However, artichokes, nettles, dandelions, radicchio, grapefruit, ginger or fenugreek will revitalize your intestinal flora. Bitter substances have an antibacterial effect, promote blood circulation in the stomach and intestines and relieve nausea. All in all, the digestion is stimulated in order to quickly transport the toxins out. Wormwood also belongs to the bitter substances. This is why you will often find wormwood extract on the list of ingredients in herbal preparations to stimulate digestion.

Jerusalem artichoke root

It looks like ginger and tastes a little like artichoke. The tuber or root of the Jerusalem artichoke plant comes from Central America. Nowadays you can get it in many supermarkets. It belongs to the so-called prebiotics. These are fibres, i.e. carbohydrates that you cannot digest, but which are an excellent food for your lactic acid bacteria. This allows the bacteria to thrive and restore order in the intestines, this will help you to improve your gut health. If you take the fresh tuber, rub it, like ginger, into other foods such as smoothies or salads. But there is also naturally pure Jerusalem artichoke juice, of which you can drink a small glass every day. By the way, drinking is especially important when the intestines are weakened, as the next household remedy will tell you.


It is so simple and yet water drinking is all too often neglected. Your body consists of about 50 to 60 percent water. For all organs to work well, they always need enough fluid. Your intestines are one of them. So that it can transport everything unnecessary out of you, drink 1.5 to 2 litres of water a day. Still water is better than sparkling water, because the carbonic acid promotes flatulence. If you drink tap water, you should first check the quality of the water and filter it if necessary. Some people swear by a warm glass of water in the morning on an empty stomach. This will wake you up quickly and your organs, as well as your stomach and intestines, will start to work.

Movement and relaxation

Whether stress, medication, poor nutrition or too little sleep – all of these things will throw your body out of balance at some point. In addition to good nutrition, physical exercise and mental relaxation are also important to improve your gut health. Exercise stimulates intestinal activity, peristalsis accelerates and pollutants are transported out faster. Endurance sports such as swimming, cycling and running are best suited for this. But you don’t have to register for the Ironman Triathlon right away. With a nice walk in the forest or in the park you can achieve the same. Physical and mental exertion also hits you in the gut, because too much physical activity and stress reduces digestion. Switching off from time to time, doing something nice or just going to bed early will bring you down and give your intestinal flora the chance to rebuild itself in peace.

You want to get to know your intestinal bacteria and improve your gut health?

Make the test! With INTEST.pro from BIOMES, the simple intestinal self-test to do from home, you can:

  • Understand intestinal complaints
  • Recognize immune deficiencies
  • Reduce weight problems

An analysis of your intestinal bacteria gives you information about personal weaknesses, individual nutritional recommendations that can help you to find your balance again.

More information about INTEST.pro The BIOMES intestinal test

How do we analyse your intestinal flora? What exactly does the test include? Where can you buy INTEST.pro?
And how do we protect your data?

Dr. Paul Hammer
CEO & Founder
Dr Paul Hammer is the founder and CEO of BIOMES NGS GmbH. Paul received his PhD in systems biology and bioinformatics in 2012.
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