It's not just your gut that's part of your microbiome – The microbiome as a whole should be perceived as an organ
With the 2014 bestseller "Gut: The Inside Story of Our Body's Most Underrated Organ" by Giulia Enders, the general public became aware that the gut is an undervalued organ. It needs more attention, because the many microorganisms present in it greatly influence our health and even our moods. We must stop fighting against our gut and its bacteria and start living in a loving symbiosis with it.
According to the latest research, not only the gut, but the entire microbiome should be perceived as an organ. The microbiome describes all microorganisms that colonize our body. This includes, in particular, all gut bacteria (i.e., the gut flora), but also the microorganisms that inhabit the skin, oral and nasal cavities, and mucous membranes. This complex structure not only ensures that healthy microorganisms are tolerated, but also fends off harmful pathogens. Therefore, it is enormously important to cultivate a lifestyle that supports the microbiome and does not unnecessarily make it difficult.
An unbalanced microbiome can negatively affect the immune system and metabolism. The human brain and human genes also constantly communicate with the microbiome and influence our physical and psychological health. Particularly, a lack of diversity in the microbiome can fuel harmful germs and lead to various diseases.
Did you know that even during birth, the infant receives a kind of microbial program from the mother that plays a significant role in the development of the immune system and later diseases? So we are not as self-determined as we think!
How can you recognize an unbalanced gut microbiome?
- frequent bloating
- diarrhea
- abdominal pain
- constipation
- constant fatigue and exhaustion
- various food intolerances
- thyroid diseases
- weight problems
- depressive moods
How can you specifically support your gut microbiome?
There are a number of foods that can positively influence the gut microbiome. They increase bacteria with, for example, anti-inflammatory effects and can protect against chronic diseases. A balanced diet with many plant-based foods and fiber, and well-chosen probiotics and prebiotics help the microbiome stay in balance. Not only the choice of the right food is important, but also how this food can be utilized in our gut. Looking a little beyond the obvious quickly reveals that chronic stress and little exercise also have an influence on the microbiome. Frequent antibiotic use can also cause great damage overnight and should be used with caution.
What your microbiome doesn't like so much:
- white flour
- sugar
- too much meat and sausage
- artificial sweeteners
- preservatives and artificial additives
- too high a proportion of processed foods
- alcohol
Foods for a balanced microbiome
- fiber-rich foods
- lots of fresh fruits and vegetables
- whole grain products
- legumes
- fermented dairy products
Fermented foods and drinks
- sauerkraut
- fermented vegetables
- kimchi
- water kefir
- milk kefir
- kombucha
Fermented foods are the perfect little regular support for your microbiome and can help build a variety of beneficial bacteria in your gut flora. Our kombucha is the perfect alternative to traditional soft drinks, providing you with probiotics and many important nutrients, and it tastes delicious. Definitely better than eating sauerkraut regularly! It's always important to buy unpasteurized kombucha that doesn't contain any artificial additives.
Probiotics
such as lactobacilli, bifidobacteria, enterococci, Escherichia coli, yeast cultures...
- displace pathogenic germs
- regulate digestion
- strengthen the intestinal barrier
- help the immune system in the gut
Prebiotics
such as inulin, fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS) and inulin...
- support the multiplication of good gut bacteria
- have a positive effect on your gut environment
- are good for your digestion
FOS and inulin are found, for example, in artichokes, leeks, chicory, garlic, wheat, onions, and unripe bananas.
Lifestyle for your healthy microbiome
Often in everyday life, we don't even notice that various small bad habits can eventually add up and lead to health problems. Always make sure that you...
- drink enough water
- chew slowly and eat mindfully
- don't eat meals too irregularly
- integrate regular exercise into your daily life
- avoid stress, for example through meditation or yoga
Often the body is understood as a simple machine and not seen how complex and unique it really is. Every person is genetically different, and every microbiome also acts differently. Just like in life, there is no one miracle recipe for everyone. But one thing is for sure!
Being aware of the complexity of the microbiome and occasionally listening to your body, as well as integrating small useful routines into your daily life, helps enormously to strengthen your body and avoid unnecessary diseases.
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