Although the intestine has long been underestimated as a vital organ, many scientific studies have already proven that intestinal health can significantly influence our general well-being. In the following article you will find useful tips for a healthy intestine and find out which foods make up a healthy diet for the intestines. We also have recipes to help you improve your gut health! You will be amazed at how easy it is to do something for your intestines! Healthy gut – healthy person!
Why is a healthy gut so important?
Did you know that 80% of all immune cells in our body are located in the intestines? This explains the fact why health actually begins in the gut. Our immune system can do without onehealthy intestinal floradon't work. The intestine is a gateway to our organism. A healthy intestine is responsible for supplying our body with certain nutrients and vital substances and keeping potential pathogens and toxins away.
When intestinal health suffers
The symptoms and intensity of the symptoms of an irritated intestine can vary greatly. Sometimes it is just a mild upset and sometimes the symptoms worsen without appropriate medical treatment. Symptoms and signs of irritable bowel syndrome or an intestinal infection may include bloating, abdominal pain, chronic constipation or diarrhea, bloating, weight loss, loss of appetite and depression.
Tips for gut health
Below we have put together useful tips and recommendations for you that you can easily incorporate into your everyday life as needed. If you implement them regularly, you will definitely improve your general well-being and ensure that the intestines remain healthy.
1. Eat a diet rich in fiber
Bone Broth as a Remedy - Nutrients, Health Benefits and Recipes
Drink a cup of bone broth every day and look young and fresh? Many positive effects are attributed to the alleged magic potion. Strengthening our immune system, increasing fat burning and the harmonizing effect on the intestines are just some of the properties that bone broth has as a remedy
With a diet rich in fiber, you can minimize the risk of diet-related diseases. According to the recommendations of the German Nutrition Society, 30 g of fiber daily is recommended for adults. If you include fruit and vegetables, a portion of cereal flakes, 2-3 slices of whole grain bread and a portion of potatoes or brown rice in your diet, then you will provide your body with the recommended amount of the right fiber.
2. Avoid gluten
If you are sensitive to gluten, it is recommended to reduce your gluten consumption. As an alternative to most cereal and whole grain products that contain gluten, there are gluten-free cereals and pseudo-grains, such as quinoa, buckwheat, corn, millet, amaranth, etc.
3. Drink enough water
A healthy gut can also benefit from adequate fluid intake. Who his body to onebetter digestionIf you want to help, you should provide him with sufficient water. Choose unsweetened drinks and avoid sugar-sweetened soft drinks. Alcohol should also be an exception as it can damage intestinal cells and slow down digestion.
4. Reduce consumption of dairy products
The milk protein has a mucous and constipating effect, which can lead to digestive problems. For some people, the exact opposite can be the caseOrganism reacts with diarrhea. Try it yourself and exclude dairy products from your diet for three weeks. If this leads to relief of the symptoms, you already know that your body feels better without dairy products.
5. Eat slowly and chew carefully
Chew thoroughly to relieve strain on the intestines. By chewing carefully, the food is sufficiently broken down. Saliva also contains digestive enzymes that, in a sense, “pre-digest” the food. A well-chewed meal is particularly digestible for the stomach, digestion runs smoothly and you can look forward to a flat stomach.
6. Healthy gut through exercise
In order to get the intestinal function going properly, the intestines need sufficient and regular exercise. When you stay physically active and run, swim or ride a bike, the muscles in your intestines are activated and intestinal activity is stimulated.
7. Abdominal massage
Your intestines will feel particularly good after an abdominal self-massage. It can be so effective that digestive problems can be significantly improved without additional measures. After just a few hand strokes you will feel significantly better. Just try starting your day with a belly massage!
8. Nurture the intestinal flora in a natural way
The intestines of every human being are populated by around 1,000 different types of bacteria. Lactic acid bacteria are particularly important in keeping away pathogenic bacteria that can spread in the intestines. The proportion of lactobacilli and bifidobacteria can be increased through food intake. Eat foods like sauerkraut and soured dairy products like buttermilk and plain yogurt because they contain these lactic acid bacteria. If the healthy intestinal flora is out of balance, you can help it with the right foods.
9. Develop routine in everyday life
A healthy intestine can benefit from a certain regularity in your daily routine. Take enough time in the morning to eat breakfast and go to the toilet and in this way “educate” regular digestion. Eating irregularly can throw your digestion off track.
Healthy food for the intestines
Below we will list some foods that have a positive effect on your digestive organs in different ways. Of course, the following list of foods only includes a limited number of foods and should give you examples and suggestions for a healthy diet for the intestines. Include one or two foods in your diet and do your entire digestive system good with healthy and varied food.
Which foods are good for the intestines?
Pineapple
With its particularly high enzyme content, this tropical fruit supplies our body with the digestive enzyme bromelain, which ensures the complete digestion of food. Pineapple enzymes help burn fat and expel intestinal parasites from your digestive system. Pineapple also has a purifying effect and removes toxins from the body.
fennel
The aromatic tuber and its seeds contain the essential oils anethole and fenchone. They protect the intestinal mucosa, stimulate gastric juice production and bring the movement of the gastrointestinal tract into high gear. The fennel bulb contains active ingredients that have a calming and antispasmodic effect on the stomach and intestines.
Pastinake
The slightly sweet-tasting root vegetable parsnip is also considered valuable food for healthy intestinal bacteria thanks to the prebiotic inulin. If you struggle with flatulence, you can easily incorporate this vegetable into your diet. The tuber vegetables regulate and soothe the stomach and intestines and stimulate digestion.
Dandelion
Thanks to its bitter substance content, dandelion has a positive effect on all organs involved in digestion. This wild herb has an appetite-stimulating and antispasmodic effect. If you want to avoid unpleasant flatulence and the annoying feeling of fullness, this plant can help you because it stimulates gastric juice and bile secretion.
Kefir
Anyone who strives for a gut-friendly diet is welcomeKefirabsolutely correct. Kefir provides the perfect nutrition for healthy intestinal bacteria and purifies our body. The product, created through fermentation from kefir mushrooms, also proves to be helpful for stomach ulcers and intestinal cramps.
Sauerkraut
Sauerkraut also contains high-quality, probiotically effective microorganisms that strengthen the intestinal flora. This fermented or lactic fermented vegetable is best consumed raw and promotes the proliferation of good intestinal bacteria. Other pickled vegetables such as pickles or kimchi also contain good lactic acid bacteria.
Kombucha
Have you ever heard of the cult drink Kombucha? This fermented drink is made by fermenting sweetened tea with the so-called kombucha mushroom. Kombucha contains various yeasts and acetic acid bacteria that have healing effects on various diseases. The drink is said to have, among other things, beneficial effects on digestive problems. Kombucha binds harmful substances and promotes their elimination, strengthens the immune system, supports intestinal health and stimulates metabolism. It also contains various essential minerals and vitamins.
What to do for good intestinal flora - recipes for a healthy intestine
Anyone who struggles with complaints and intestinal problems or would like to specifically improve their intestinal health can achieve this with certain drinks.
With delicious kefirSmoothie supports the intestines
Our first recipe idea for a natural probiotic is a delicious kefir smoothie enriched with various alkalizing foods that support intestinal function. The kefir smoothie helps with a bloated stomach and will also impress you with its taste.
Ingredients:
- 2 cups peach, chopped small
- 1 banana, sliced
- 2-3 cm piece of ginger, peeled
- 230 ml Coconut water
- 130-230 ml kefir (preferably coconut milk kefir)
Blend all the ingredients in a high-speed blender until you get a homogeneous texture and serve the smoothie immediately.
Healthy intestines with healing green tonic
You can also prepare an effective drink from various superfoods that have a colon-cleansing and anti-inflammatory effect using the following ingredients:
- 230 mlBone broth
- Juice of half a lemon
- a small piece of ginger, unpeeled
- 1-2 whole leaves of kale
- 1-3 whole stalks of fresh coriander
- some chlorella algae
- 1 tsp ghee or coconut oil
- Price Himalayan salt
Blend all ingredients in a high-performance blender for 10-30 seconds until frothy. Pour the powerful tonic into a glass and have a good time!
Natural remedy for colitis – prepare guava water
Guava is undoubtedly one of the natural remedies. The small, sweet and sour fruits are rich in fiber and have a regulating effect on intestinal activity. Guava can also support the healing process of colitis. The combination of guavas and honey proves to be beneficial for healthy intestinal flora.
Ingredients:
- 1 liter of water
- 5 ripe guavas
- 50 g Honey
Wash the guava fruits with cold water, peel them, puree them and mix the pulp with the water. Add the honey and stir the drink well. Drink 2 glasses a day by pouring the healing cocktail into the glass through a sieve.
If you want to try out our healthy gut recipes, you should avoid combinations of several remedies at the same time. Please also note that the foods and drinks listed above cannot replace medical treatment.
