A nutrition plan for a healthy intestinal flora?

Which bacteria make up the individual microbiome is largely determined by the diet. The microorganisms have their preferences – depending on what we eat, we feed some and make it more difficult for others to multiply. In this way, the composition of the intestinal flora can be specifically controlled through nutrition, thus promoting health in the long term. However, this is not possible overnight. In addition, it differs from person to person which foods are particularly beneficial for the individual intestinal flora. So it takes time and knowledge of what is good for the gut. In order to maintain a healthy diet in the long term, a nutrition plan that supports the growth of desirable organisms can be very beneficial.

What is a nutrition plan?

A diet plan is defined as a plan that determines a person's diet. Normally, it stipulates certain types of food to be taken at meals for a fixed period of time – for example, several days. There are various goals that can be achieved with the help of a diet plan: It is often intended to help improve fitness, lose weight or promote health.

The food that can be eaten depends on the destination. Foods are usually selected according to their nutrient content. In most cases the content of protein, carbohydrates and fats is especially important. With a healthy diet according to plan, this should above all be particularly varied and cover the needs of all nutrients.

Advantages of a nutrition plan

A plan that determines what and when to eat - this is what many people initially see as a restriction. However, such a plan can be a great help, especially in the case of a change in diet: On the one hand it brings structure into the nutrition and can prevent you from eating uncontrolled and excessively. On the other hand it makes it easier to get used to healthy eating habits. Anyone who has followed a nutrition plan for one or two weeks and eaten healthy also has a high probability of eating nutrient-rich foods more frequently.

Another advantage of diet plans is that they can be personalized. They are available for different types of diets (e.g. vegan, high protein or low carbohydrate), but they can be easily adapted by replacing one dish with another or varying the portion sizes. In any case, it is important that the plan is adapted to your personal calorie requirements and that intolerances are taken into account. In other words, a personalized diet is the basis of the diet plan.

Can you make your own nutrition plan?

It is by no means impossible to create a nutrition plan for yourself, but it requires a good knowledge of your own body as well as various foods and their nutritional values. So it is no surprise that many people get support from a nutritionist, dietician or fitness trainer.

As with most activities in life, the first step in a nutrition plan is to determine the goal. Is it primarily a matter of promoting health, losing weight or building muscle? As soon as that is certain, you determine the form of nutrition and calculate your individual calorie requirement. The latter is important because the calorie requirement depends on gender, age and physical activity. The energy density of meals also depends on the objective of the plan, such as weight reduction or muscle building.

Create a nutrition plan for your own microbiome?

The intestinal flora always benefits from a healthy diet. Wholemeal products, lots of fruit and vegetables as well as unsweetened teas or water are generally recommended. However, those who know their microbiom exactly can support their personal goals with a diet plan tailored to them, for example weight loss or muscle building. Also the stabilization of the immune system through the diet is possible, if you support the right bacteria in the intestines .