Why is intestinal health so important? And how you can improve your …

What is the intestinal microbioma?

Her intestine is home to trillions of bacteria, viruses, yeasts and other microorganisms. These are known as a intestinal microbiota. Emerging research suggests that the microbiota, along with their collection of genomes (set of genetic material), is described as a microbiome together, can be influenced by their health as their inherited genes.

Each of us has a unique microbiome, the variety and abundance of flora influence our general health. Often, a Reduced variety in the intestinal flora In people with certain conditions such as Irritable bowel syndrome (IBS) as well as metabolic disorders such as Obesity and type -2 -diabetes.

Everything we eat and drink influences our sensitive internal darmökosystem. How we deal with stress, how much or little we train, the environment in which we live, the medication we take, and even our genetics can have all the effects. Again ours Intestinal health influences the following:

• Immunity – the intestinal microbioma plays a role in regulating our immune system. Changes in the intestinal bacteria can lead to autoimmune diseases and an increased level of inflammation.
• Brain health – the intestinal microbioma can influence how our brain works. Intestinal cells and the microbioma produce brain chemicals that are referred to as neurotransmitters such as serotonin and Gaba and which can affect their mood.
• Nutrient absorption – the intestinal microbioma is crucial for the Digestion and use of nutrients. Macronutrients and micronutrients, including the B group of vitamins, are important energy producers and also play a role in regulating our metabolism and mood.

How do I know if my intestine is unhealthy?

There are a number of characters that may suggest this, including one or more of the following:

• Stomach upset – Processing of food and elimination of waste demands an unhealthy intestine. Symptoms can include excessive flatulence, flatulence, constipation and diarrhea.
• Unintentional changes in weight – an unhealthy intestine affects the regulation of blood sugar, the absorption of nutrients and the storage of fat, which can lead to this, which can lead to it unintentional weight fluctuations In some people.
• Skin irritation – Some studies suggest that the inflammation of the intestine can contribute to skin irritation and diseases such as eczema by cause “Undaking” of certain proteins.
• Frequent infections – 70 percent of their immune system So if your intestinal health is impaired, it is likely that your immunity will also be.
• Fatigue – nutrient absorption can be impaired by poor intestinal health, which can lead to poor energy and tiredness.

Ten options for improving your intestinal health

Nutritional changes

1. Eat insoluble and soluble fiber To Promotion of growth of useful intestinal bacteria. These fibers appear in different ways, the insoluble variety that can be found in all -wheat and whole grains, offers a large part for your chair so that you can go easier while your intestinal bacteria fermenting fantastic fibers in oats, fruit and vegetables. Both types of fibers promote a healthy intestine.

2. Reduce sugar intake – A diet with high processed sugar and refined foods can increase inflammationThis can reduce the amount of advantageous intestinal bacteria.

3. Eat a rainbow fruit and vegetables – Colorful fruit and vegetables deliver polyphenols, these are plant chemicals that are Promotion of intestinal health. Studies Suggest that you can help you to increase the variety of microbes in your intestine every week by eating 30 different vegetable foods. This is not as difficult as it may sound, since fruit, vegetables, nuts, seeds, herbs and spices count.

4. Include fermented foods – If fermented foods are regularly included in your diet, you can have advantages such as Improved digestion. Fermented foods are not right for all of us and if you have one Histamine intolerance You may have to limit or avoid them.

5. Use herbs and spices in your meals – Herbs and spices are rich in plant connections such as polyphenols that can have a positive effect Stimulating intestinal bacteria and increase in the production of useful short chain fatty acids.

6. Reduce ultra-processed foods (UPFS) – High -processed foods probably probably contain Low fiber levels and high additional levels And emulsifiers that negatively influence the intestine. Look out the UPFS against less processed foods, e.g.

Lifestyle changes

7. Work on mastering stress levels – Stress May slowly or disturb The digestive process. This can lead to painting and the growth of unwanted bacteria can increase, increase intestinal permeability and change the balance of the intestinal microbioma.

8. Limit alcohol absorption – alcohol changes the ratio Between useful bacteria and pathogenic. Find more Tactics to lower your alcohol recording.

9. Stay physically active – Moderate training Increases the level of the intestinal microbes, Creation of a substance called Butyrat. This has many health benefits, including help, to contain hunger and improve digestion.

10. Prioritize sleep – bad sleep can disturb the balance of the intestinal microbes and lead to poor intestinal health. Work to improve your sleep with them Practical tips.

If you have intestinal problems, speak to your family doctor because a specialized diagnosis may be required. It is advisable to refer to your family doctor or a registered nutritionist before making significant changes to your diet.

Did that enjoy and want to learn more about the marble? Read this….

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Top 8 food for better digestion

How do you support your intestinal health? Comment below and let us know …

This page was checked by Kerry Torrens on July 17, 2025

Tracey Randell is a qualified nutritionist (Mbant) and Institute for Functional Doctor (DIP BCNH, IFMCP, CNHC). She gives lectures on the Nutrition College, where she trained on various subjects, including IBS, celiac disease, the intestinal brainnuts and food intolerances. It also offers postgraduate training for other health professions relatives.

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