The right foods for healthy intestinal flora

Our choice of food has a significant influence on healthy intestinal flora. This in turn determines whether we are healthy or ill. With a balanced and varied diet that can be easily integrated into our everyday lives, we can support it in a natural way and promote our well-being.

The importance of food for healthy intestinal flora

Our intestinal flora consists of several trillion beneficial bacteria, fungi and viruses that protect us from diseases, prevent obesity and also have an influence on our mood. Healthy intestinal flora is essential for a strong immune system. It is also known as the microbiome and refers to the entirety of living organisms that have colonised the small and large intestine. The more diverse the composition of the microbiome, the better it protects the human organism. Our diet plays a key role here. The more varied it is, the more diverse our intestinal flora develops - especially when it comes to natural foods.

These foods promote healthy intestinal flora

Probiotics and prebiotics - these are the two essential components for healthy intestinal flora.

Probiotics contain special microorganisms such as yeasts and lactic acid bacteria, which support the intestinal barrier function and ward off pathogens. They are mainly found in lactic acid foods. These include, for example

• Vegan kefir
• Vegan yoghurt
• Sauerkraut
• Kimchi
• Pickles

Prebiotics, on the other hand, are not microorganisms. Rather, they form an ideal breeding ground for beneficial bacteria. Prebiotics are indigestible dietary fibres that promote the growth and activity of bacteria in the gut and also help with constipation and diarrhoea. They are contained in the following foods, among others:

• Vegetables (including sweet potatoes, spinach, asparagus, garlic, onions and tomatoes)
• Wholemeal products (e.g. rice, pasta, bread)
• Fruit (e.g. raspberries, bananas, blackberries, redcurrants)
• Psyllium husks

Foods for healthy intestinal flora can be easily integrated into everyday life

Because an unbalanced diet leads to the regression of the microbiome, a balanced consumption of pro- and prebiotic foods is important. Because microorganisms and fibre are contained in numerous foods, it is very easy to integrate them into our daily diet. Whether breakfast, lunch or dinner - there is something suitable for every meal. And even with a healthy snack between meals, such as a banana or a glass of buttermilk, we can supply our body with the valuable ingredients without any effort.

Probiotic products can also be ideally combined with prebiotic foods. These so-called synbiotics can be consumed in the morning in the form of a tasty vegan yoghurt with raspberries and oat flakes, for example, or as a filling lunch of potatoes, sauerkraut and a herb dip.

You can also supply your intestinal flora with pro- and prebiotics by taking food supplements. For example, there are fermented drinks whose composition is designed to support the microbiome.

Basically, a balanced diet with natural foods is the key to healthy intestinal flora.