"Listen to your gut!" – a saying that's more true than many people believe. Our gut not only influences digestion, but also our immune system, mental health, and even our skin. Scientific findings show that a healthy gut plays a key role in our well-being [1]. Yet many people only pay attention to their gut when symptoms such as bloating, constipation, or diarrhea occur. However, a well-maintained intestinal flora could not only protect us from these symptoms but also prevent chronic diseases. But what does that mean specifically, and how can you specifically support your intestinal flora? In this article, you'll learn why your microbiome is the unsung hero of your health, what current trends exist, and which scientifically proven methods can help you keep it in balance.

Why a healthy intestinal flora is so important

The invisible world in your belly

Our gut is a highly complex ecosystem that is closely intertwined with our health. Trillions of microorganisms—including bacteria, viruses, and fungi—make up the gut microbiome, which influences far more than just digestion. In fact, we are more "bacteria" than human: About 90% of the cells in our body are not ours, but rather these microorganisms.[2] These tiny roommates help break down nutrients, synthesize vitamins, and support the immune system. They protect us from pathogens by displacing unwanted germs and strengthening the intestinal barrier.

Although our microbiome is a remarkably adaptable system, it is also sensitive to external influences. Our modern lifestyle presents it with daily challenges: environmental toxins, poor diet, overuse of medication, and chronic stress can disrupt the delicate balance of the gut flora. [3] This can lead to harmful bacteria multiplying unchecked while beneficial microorganisms are suppressed—a condition known as dysbiosis.

But what exactly throws our intestines out of balance?

1. Malnutrition and undernutrition
   Our diet has a huge impact on the composition of our microbiome. A diet low in fiber but high in sugar and fat can reduce the diversity of beneficial gut bacteria and instead promote the growth of inflammatory bacteria. Industrially processed foods, which are rich in preservatives and artificial additives, can cause lasting damage to the microbiome.[4]

2. Medicines, especially antibiotics
   Antibiotics are life-saving when it comes to fighting bacterial infections. However, they are not selective, destroying both pathogenic and beneficial bacteria. This can lead to a drastic reduction in the diversity of the intestinal flora, making it easier for pathogens to spread. Other medications, such as proton pump inhibitors or painkillers, can also negatively affect the intestinal flora.[5]

3. Chronic stress and psychological strain
   Stress not only affects our nervous system, but also directly affects our gut. Through the gut-brain axis, our brain and digestive tract are in constant communication. Persistent stress can weaken the intestinal lining, promote inflammation, and encourage the growth of harmful bacteria. This can destabilize the entire intestinal flora in the long term.[6]

4. Environmental toxins and pollutants
   Pesticides, heavy metals, and microplastics are ubiquitous in our modern environment and can enter our bodies through food. These pollutants can inhibit the growth of healthy gut bacteria while increasing oxidative stress in the body, increasing the risk of inflammation and chronic disease.[7]

5. Lack of physical activity
   Exercise not only has positive effects on the cardiovascular system, but also on the intestinal flora. An inactive lifestyle can reduce the diversity of intestinal bacteria and slow intestinal motility, which can lead to digestive problems.[8]

The balance of the gut is influenced by many factors – some of which are unavoidable, but others entirely controllable. By making conscious choices about our diet, exercise, and stress management, we can actively contribute to maintaining a healthy gut flora.

What happens when the intestinal flora is disturbed?

An imbalanced gut flora—also known as dysbiosis—can have numerous negative effects on the body. Since the microbiome is closely linked to many bodily processes, a disruption can have far-reaching consequences.

Digestive problems and nutrient deficiencies

An imbalance in the intestinal flora can lead to poor digestion and inefficient nutrient absorption. Symptoms such as bloating, diarrhea, constipation, or irritable bowel syndrome are common side effects of an imbalance in the intestinal flora. In addition, essential vitamins such as B12 and K, which are produced by intestinal bacteria, can no longer be synthesized in sufficient quantities, which can lead to deficiencies in the long term.

Bloated stomach

A common symptom of an imbalance in the intestinal flora is bloating. Many people are familiar with the unpleasant feeling of a bloated stomach, which is often accompanied by feelings of tension, pressure, and sometimes even pain. Dysbiosis can lead to increased gas formation in the intestines because certain types of bacteria grow excessively and ferment difficult-to-digest food components. The problem can be particularly exacerbated after consuming gas-producing foods such as legumes, cabbage, or highly processed products. An imbalance in the intestinal flora can also slow intestinal movement, which promotes gas accumulation. In many cases, a targeted change in diet and the conscious development of a healthy intestinal flora can help to reduce bloating in the long term.

Chronic diseases

Studies have shown that impaired intestinal flora is linked to a variety of chronic diseases, including:

Diabetes: Dysbiosis can reduce insulin sensitivity and thus increase the risk of type 2 diabetes.

Autoimmune diseases: A weakened microbiome can impair the immune system, which can lead to the immune system attacking the body's own cells.

Obesity: Certain intestinal bacteria influence energy production from food. Altered bacterial composition can therefore be associated with obesity.[9]

How the gut strengthens your immune system

Did you know that around 70% of your immune system is located in the gut? A healthy microbiome protects the body from harmful germs and regulates inflammation [10]. Especially in times of increased susceptibility to illness, it is therefore worthwhile to pay particular attention to a healthy intestinal flora. Another important aspect is immune defense. Around 70% of our immune system is located in the gut, where microorganisms serve as the first line of defense against pathogens. They communicate with our immune cells and help distinguish between harmless and harmful invaders. A stable intestinal flora can thus help regulate inflammatory reactions and reduce the risk of infections and autoimmune diseases.

Why your mood also starts in your stomach

Have you ever wondered why stress literally upsets your stomach? Maybe you get a stomachache before an important presentation or lose your appetite when you're very excited. This is due to the gut-brain axis – a direct connection between the gut and brain controlled by the vagus nerve. Your gut is closely linked to your central nervous system and influences far more than just your digestion.

What many people don't know: Around 90% of the body's serotonin—the neurotransmitter also known as the "happy hormone"—is produced not in the brain, but in the gut. This means that your well-being, your emotions, and even your ability to cope with stress depend on your gut health. If your microbiome is in balance, it can make you mentally stable and stress-resistant. However, if it gets out of balance, symptoms such as mood swings, increased irritability, or even depression can occur.

Research shows that microorganisms in our digestive tract not only influence our mood, but can even control our cognitive abilities and our perception of stress. Certain bacterial strains, particularly from the group of bifidobacteria and lactobacilli, influence the production of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). These are crucial for relaxation, happiness, and mental clarity.

Conversely, negative emotions or persistent stress can also imbalance the gut flora. Chronic stress leads to increased release of stress hormones like cortisol, which affect not only our nervous system but also our digestive system. This can weaken the intestinal barrier and promote inflammatory processes, which in turn further destabilize the microbiome.

The connection between the gut and brain is so strong that many scientists now refer to it as a "second brain." The gut is a highly sensitive organ that not only processes food but also sends signals to the brain and influences our emotions. Our gut feeling isn't just a proverbial statement—it's a scientifically proven reality.

As you've now learned, a lot really depends on our gut. This makes it all the more important that we take good care of our gut. The good news: A disturbed intestinal flora is not irreversible. Targeted measures can restore balance in the gut.

What we can do for our intestinal health

Probiotics and prebiotics

Probiotics are live microorganisms that support the balance of intestinal flora, while prebiotics serve as food for these beneficial bacteria. Probiotic foods such as yogurt or fermented vegetables can help strengthen the good bacteria in the gut. Prebiotics, found in fiber from onions, bananas, or whole grain products, promote their growth. A combination of the two, known as synbiotics, is particularly effective and can be useful after antibiotic therapy or in cases of digestive problems.

You can find more on this topic in our detailed blog article.

Which foods promote intestinal health?

Diet plays a key role in maintaining a healthy microbiome. Certain foods can specifically support the growth of beneficial gut bacteria, thus improving long-term gut health.

Fermented foods – the natural probiotics

Fermented foods such as sauerkraut, kimchi, miso, and kombucha contain live probiotic cultures that boost the diversity of the gut flora. These foods promote the colonization of healthy bacteria, improve digestion, and can even have anti-inflammatory effects. Regular consumption can help restore the balance of the gut flora, especially after antibiotic therapy.

High-fiber diet – food for the good bacteria

Fiber is essential for healthy digestion. Whole grain products, flaxseed, legumes, and vegetables such as asparagus and Jerusalem artichokes provide so-called prebiotics – indigestible food components that serve as food for probiotic bacteria. They promote the growth of beneficial microorganisms and contribute to the production of short-chain fatty acids, which have anti-inflammatory effects and strengthen the intestinal barrier.

Omega-3 fatty acids – anti-inflammatory for the intestines

Foods such as salmon, walnuts, and chia seeds contain valuable omega-3 fatty acids, which have a protective effect on the intestinal mucosa. Studies show that a high intake of omega-3 fatty acids promotes the diversity of the intestinal flora and can reduce inflammatory processes in the intestine [11]. This is particularly relevant for people with irritable bowel syndrome or inflammatory bowel diseases such as Crohn's disease.

Polyphenol-rich foods – food for healthy bacteria

Polyphenols are secondary plant compounds that support the growth of healthy gut bacteria. Dark chocolate, berries, green tea, and red wine are rich in these valuable antioxidants. They not only help strengthen the gut flora but also have anti-inflammatory effects and protect cells from oxidative stress. Cocoa, with a high cocoa content, has been shown to be particularly beneficial for the microbiome, as it supports the growth of bacterial strains such as bifidobacteria.

Incorporating these foods into your daily diet can have a significant impact on gut health. A varied diet with fermented, fiber-rich, and polyphenol-containing foods ensures a stable gut flora and promotes overall health. [12]

Other factors that influence your intestinal health

Stress management – ​​Why calmness helps the gut

Chronic stress can have a massive impact on gut health. When we're stressed, our bodies release increased amounts of cortisol, which weakens the intestinal barrier and reduces the diversity of gut bacteria. This can lead to digestive problems, inflammation, and a weakened immune system.

Relaxation techniques such as meditation, yoga, and breathing exercises can help reduce stress and stabilize the microbiome [13]. Even ten minutes of daily mindfulness practice or a conscious breathing technique can make a difference. Walks in nature or listening to calming music have also been shown to have a positive effect on the nervous system and thus on the gut.

Regular exercise – a booster for the microbiome

Exercise is not only good for the cardiovascular system, but also for the intestinal flora. Studies show that physical activity increases the diversity of intestinal bacteria and promotes anti-inflammatory metabolites [14]. It doesn't have to be high-performance exercise—even moderate exercise such as daily walking, cycling, or yoga can help positively influence the microbiome.

Endurance sports such as jogging or swimming have been shown to be particularly beneficial, as they promote blood flow to the intestines and contribute to the production of short-chain fatty acids, which strengthen the intestinal mucosa. Regular exercise not only supports digestion but also contributes to better mental and physical health in the long term.

Enough sleep – The underestimated role of nighttime rest

Restful sleep is essential for a healthy gut flora. During the night, our body regenerates, and the microbiome also undergoes important renewal processes. Chronic sleep deprivation, however, can disrupt the balance of intestinal bacteria, weaken the intestinal barrier, and promote inflammation [15].

Experts recommend aiming for at least seven to eight hours of sleep per night. A consistent sleep routine, avoiding screen time before bedtime, and a dark, quiet sleeping environment can help improve sleep quality. Giving your body sufficient rest supports not only your nervous system but also your gut—and thus your overall well-being.

Conclusion: Your gut is the key to health

Research is increasingly showing that gut health influences our overall well-being. A healthy diet, reduced stress, sufficient exercise, and healthy sleep are the cornerstones of a balanced microbiome. Small changes in your daily routine can have a big impact on your health—so listen to your gut!