A healthy intestinal flora is crucial for our health. Probiotics can build up the intestinal flora if it is damaged by causes such as stress, an unhealthy diet or medication. Typical symptoms such as diarrhea, constipation or flatulence then occur. Find out in this article how you can rebuild your intestinal flora with probiotics from the pharmacy and probiotic foods.
Table of contents
1 What do I need to know about the gut?
Our intestine is 5 to 7 meters long, making it the largest organ. A balanced intestinal flora contains 100 million nerve cells and around 100 trillion microbial organisms such as viruses, fungi and bacteria. A healthy intestinal flora consists of 85% beneficial and 15% harmful bacteria. Only a healthy intestinal flora enables us to absorb food and digest it effectively. This requires both beneficial and harmful microbial organisms in the intestine. A healthy intestinal flora is essential for human survival.
2 What is dysbiosis?
When the intestinal bacteria are in balance, the good bacteria keep the harmful bacteria in check and prevent the spread of unwanted germs. If this balance is disturbed or the number of good bacteria or the diversity of microorganisms decreases, doctors speak of dysbiosis. Symptoms include fatigue, immunodeficiency, allergies, rheumatism, neurodermatitis and depression.
3. what disrupts healthy intestinal flora?
- Poor eating habits and unhealthy food
- stress
- Medicines
- Food intolerance
4. what are the symptoms of unbalanced intestinal flora?
- Blemished skin
- Flu-like infections
- Bronchitis or asthma
- Sinusitis
- Tiredness
- Allergies
- depression
- immunodeficiency
- Constipation or diarrhea
5. how can I build up the intestinal flora after antibiotic treatment?
Build up intestinal flora with probiotics: Intestinal flora that has been disturbed by antibiotics can be treated with probiotics from the pharmacy. Probiotics contain microorganisms in enteric-coated capsules and are particularly helpful after antibiotic treatment. The Intestinal flora complex with inulin from Casida is an example of a product that supports the intestinal flora and the immune system. There are special probiotics for women such as the ProbioFemin capsuleswhich also support the vaginal flora.
6. probiotic foods
The intestinal flora can also be successfully built up with probiotic foods. Here are a few examples:
- Yoghurt: Promotes intestinal flora, helps with digestive problems and can even prevent high blood pressure.
- Kefir: Contains even more probiotic bacteria than yoghurt and is also suitable for lactose-intolerant people.
- Sauerkraut: Raw sauerkraut helps to build up the intestinal flora and strengthens the immune system.
- Miso: Japanese spice paste that contains probiotic lactic acid bacteria.
- Pickled cucumbers: Contain probiotic lactic acid bacteria, but only real, pickled cucumbers.
- Apple cider vinegar: Probiotic and helpful for intestinal problems as well as colds.
- Cheese: Cheddar, Gruyère, Gouda and mozzarella in particular contain probiotic bacteria.
- Kimchi: A fermented mixture of Chinese cabbage, ginger and chili flakes.
7. what else can I do for healthy intestinal flora?
To build up the intestinal flora and keep it healthy, it is important to get enough sleep, reduce stress and exercise regularly. Smoking, alcohol, coffee, fat and sugar should also be avoided.
Sources & further reading:
- Grégoire Wieërs, Valérie Verbelen et al. (2021) "Do Probiotics During In-Hospital Antibiotic Treatment Prevent Colonization of Gut Microbiota With Multi-Drug-Resistant Bacteria? " https://www.frontiersin.org/articles/10.3389/fpubh.2020.578089/full
- Jaime Ramirez, Francisco Guarner et al. (2020) "Antibiotics as Major Disruptors of Gut Microbiota " https://www.frontiersin.org/articles/10.3389/fcimb.2020.572912/full
- Wolfgang Spiller, Mathias Oldhaver (2014) "With high-dose probiotics against imbalances in the intestinal flora " https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0034-1396953
Important note / disclaimer: As pharmacists, we share our pharmaceutical expertise and wealth of naturopathic experience in the Casida guide. An individual diagnosis and consultation is necessary in every case. Therefore, this offer cannot replace medical advice. It is not intended to treat, cure or prevent any disease. It is not a substitute for medication or other treatments prescribed by a doctor.
