What you should eat to build up your intestinal flora
Not only fibre can strengthen your intestinal flora. Based on the results of numerous studies, there are many nutritional tips for building a fully functional microbiome
. In 20142
, for example, scientists investigated the effects of the vegan lifestyle on the microbiome. For example, a diet without animal products can be beneficial to health. Compared to study participants who ate a mixed diet, vegan participants had more anti-inflammatory bacteria in their intestines. In addition the authors determined a higher variety at intestine bacteria with vegans. However, a balanced diet is also important for this. Only the renouncement of animal products does not represent a healthy nourishing way.
It is therefore better to avoid too much meat and animal fats if you want to build up a healthy intestinal flora. Food of animal origin promotes the settlement of so-called putrefactive bacteria, which produce toxic metabolic products when they multiply excessively. Ideally, the food of your choice
is varied, balanced and natural. Because the useful bacteria in your microbiome feed especially on
- complex carbohydrates from whole grain products, fruit and vegetables
- high quality fats and proteins from linseed, nuts, soya, sunflower oil and fish
- Probiotics such as fresh sauerkraut, kefir or miso
- Polyphenols from tea, berries, cocoa and legumes
Besides unbalanced nutrition and stress, consumption toxins such as alcohol, lack of exercise, periods of illness and medication are harmful to your intestinal flora.