What is the intestinal flora (microbiome)?
Gut flora, also known as the microbiome, refers to the trillions of microorganisms that live in our intestines. This community of bacteria, viruses, fungi, and protozoa plays a crucial role in our health. Although the terms gut flora and microbiome are often used interchangeably, microbiome has a broader meaning and encompasses the genes of all the microbes in the gut.
Our gut flora is formed from birth and can be influenced by various factors, such as diet, environment, and medication use. Healthy gut flora is essential for digestion , the immune system, and even our mental health.
Function of the intestinal flora
The intestinal flora has several important functions.
- Digestion: It helps break down foods that our bodies otherwise wouldn't be able to digest. Certain bacteria, for example, are essential for breaking down complex carbohydrates.
- Immune system: Healthy gut flora forms a first line of defense against pathogens by forming physical barriers and regulating the immune system.
- Metabolism: It affects metabolism and has been linked to body weight and the development of type 2 diabetes.
- Mental health: The gut-brain axis is a communication channel between the gut and the brain. Disturbances in the gut microbiome can be linked to various mental health problems.
Disruption of the intestinal flora
An imbalance in the gut flora, also known as dysbiosis, can lead to a wide range of health problems. Causes of dysbiosis include antibiotic use, poor diet, stress , and certain illnesses. Symptoms of a disrupted gut flora can range from digestive problems, such as bloating and constipation , to more systemic issues, including immune reactions and mental health issues.
Restore intestinal flora
Restoring and maintaining healthy gut flora is an essential aspect of our overall health and well-being. A balanced gut flora contributes to efficient digestion, a strong immune system, and can even influence our mood and mental health.
Fiber-rich diet
Fiber-rich foods play a crucial role in feeding the beneficial bacteria in our intestines. These prebiotic fibers are not digested by our bodies but serve as food for our gut microbes, allowing them to grow and thrive. Examples of fiber-rich foods include:
- Vegetables: Leafy greens, carrots and tubers in particular are excellent sources of fiber.
- Fruits: Berries, apples (with skin), and bananas are not only rich in fiber, but also contain important vitamins and antioxidants.
- Legumes: Lentils, beans and peas are not only rich in fiber, but also provide a good source of vegetable protein.
- Whole grains: Choose whole wheat bread, brown rice, and other unprocessed grains for maximum fiber.
Fermented foods
Fermented foods contain live bacterial cultures ( probiotics ) that can improve the diversity and health of our gut flora. Examples include:
- Yogurt and kefir: Choose varieties without added sugars to maximize the benefits.
- Sauerkraut and kimchi: These fermented vegetables are not only rich in probiotics, but also in vitamins and minerals.
- Kombucha: A fermented tea that contains probiotics, but watch out for the amount of added sugars.
Avoid overuse of antibiotics
While antibiotics can be life-saving, they can also destroy the healthy bacteria in our intestines, leading to an imbalance or dysbiosis. It's important to use antibiotics only when absolutely necessary and always under the guidance of a healthcare professional.
Lifestyle changes
- Regular exercise: Exercise can stimulate the growth of healthy bacteria in the gut and promotes good digestion.
- Sufficient sleep: Our body needs rest to recover and regenerate, and this also applies to our intestinal flora.
- Stress management: Chronic stress can negatively impact our gut health. Techniques like meditation, deep breathing exercises, and yoga can help reduce stress.
