The gut is one of the most underrated organs inside the human body. Most of the time we only notice its existence when something is wrong with it ... and then it is usually quite unpleasant. 


Today we know that the health of our gut can have an enormous influence on our immune system, our general state of health and even our mood. This makes it all the more important to make sure that the gut is treated with care. 


In this blog post we present five simple measures that help improve gut health easily and naturally. 

1. Start your day with lemon water 

Start your day with a glass of warm lemon water. This old Ayurvedic home remedy has many health benefits. 


Drinking water, with or without lemons, first in thing in the morning helps the body hydrate and reenergize after the night. Lemon is also a good source of vitamin C and can improve iron absorption. In addition to that warm lemon water stimulates the digestive system, starting the body on a right note in the morning.


By the way, warm water is also a very good means of preventing constipation or - if it should ever happen - bringing quick relief. 



2. Eat fermented foods

Fermentation is one of the oldest preservation methods in the world. In the gut, the lactic acid bacteria of fermented foods act like a broom. Pathogenic germs are pushed back by the microorganisms and promote the growth of a healthy intestinal flora.


Examples for fermented foods: 

  • German style Sauerkraut 
  • Kimchi 
  • Yoghurt 
  • Kefir 
  • Tempeh 
  • Miso 

Another specialty worth mentioning is kombucha. This is a fermented tea drink that offers a wide range of health benefits. 


3. Try probiotics


Fermented foods are a great source of probiotics because they contain live bacteria. But what can you do during  travel or when you are simply looking for an uncomplicated solution that does not need to be refrigerated?


Probiotics in capsule or powder form are a practical alternative if you want to supply your gut with "good" bacteria on a regular basis. 


For example, our Probiolac Culture Complex contains 15 carefully selected bacterial strains including Lactobacillus Acidophilus and Bifidobacteria as well as zinc and inulin. The formula with Nordic influences is designed to support your immune system holistically and improve digestion. 


The advantage is that the product does not need to be refrigerated and is therefore ideal for travels or a busy lifestyle. 


4. Reduce the use of antibiotics

 

Antibiotics kill various pathogens reliably and it is hard to imagine modern medicine without them. Many diseases and injuries that were life-threatening 100 years ago can now be treated quickly and effectively thanks to antibiotics. 


Nevertheless, these drugs should not be overused. Because antibiotics don’t discriminate between the microbes they blast through, you are killing both good and bad bacteria when you take a dose. In other words antibiotics are a bit like a nuclear bomb for your gut microbiome.


Studies suggest that antibiotics alter the gut microbiome and increase the risk for certain diseases. If you want to protect your gut bacteria, you should not take antibiotics unnecessarily, especially not to avoid going to the doctor. 


In the case of classic travel diarrhoea, self-medication with antibiotics should be avoided if possible. Researchers from Finland found out that, upon return home, a third of the travelers are carrying intestinal multiresistant bacteria, and that taking antibiotics doubles that risk.


5. Change your eating habits 


One of the best ways you can take care of your health is by practicing eating habits that favor the well-being and optimization of your digestion.


Eat slowly

Try to eat slowly and do not forget to chew well. Also make sure that your stomach is only three-quarters full of food. This will not only help you avoid unpleasant bloating and excessive calories, but also prevent other digestive problems.


Dietary fibre 

Fiber plays a major role in digestive health. Growing evidence shows that adequate fiber intake may benefit your digestion and reduce your risk of chronic disease.


Experts distinguish between soluble and insoluble dietary fibres. Soluble fibres are also called prebiotics and are mainly found in fruits and vegetables. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. Insoluble fiber bulks up your stool and acts like a brush, sweeping through your bowels to get everything out and keep things moving. If you're constipated and have a low fiber intake, eating more of it could help.


Less sugar 


It is no longer a secret: sugar is anything but healthy, yet we consume more sugar than ever before. 


Germans enjoy about 35 kg of it per capita per year. Sugar is hidden in a variety of supposedly healthy foods such as juices, yoghurts, spreads or even pizza. 


The problem: Excessive sugar consumption can not only harm the teeth and lead to obesity, but cause a bunch of other health problems.  For example, sugar feeds organisms like Candida Albican, which attacks your intestinal wall and can lead to a systemic Candida infection. 



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