Improving the intestinal flora: With just a few changes to a healthy intestine

The topic of intestinal cleansing and improving intestinal flora has become an integral part of social media and the like. But what is the reason? The intestines are one of the most important but underestimated human organs. Many see it as just an organ that plays a central role in digestion. But it is much more than that. Trillions of microorganisms settle in the intestines. These ensure, among other things, that pathogens are killed and food components such. B. vitamins, are properly utilized.

The composition of the microorganisms is different for each person. If it gets out of balance, not only does digestion suffer, but all other body mechanisms are affected as well. The immune system is enormously impaired and infections can only be warded off with difficulty. If you are often ill, it is possible that your intestinal flora has been thrown out of balance. Disturbed flora can also be the cause of frequent diarrhea, constipation or a bloated stomach. But no need to panic: with a few simple tricks you can support your body during regeneration and improve your disturbed intestinal flora and build it up again in a targeted manner.


One way to rebuild the intestinal flora is to take ready-made supplements such as probiotics. Probiotics are similar to a dietary supplement and contain lactic acid bacteria, yeast or other live bacteria that occur naturally in the intestine and ensure the balance of the flora. If there is an imbalance, the intestinal flora can be helped by taking probiotics.

Some probiotics each contain a specific bacterial culture, others several. You can get them in every pharmacy and sometimes even in the health food store. Most often they are sold in the form of capsules or as a powder for dissolving.

You should take probiotics, especially after taking an antibiotic. As the name suggests, antibiotics fight bacteria. And with that, unfortunately, not only the bad bacteria, but also the so urgently needed good intestinal bacteria. If the intestine is not rebuilt, it can happen that you slip from one infection directly to the next, since the immune system of your already weakened body now suffers from the disturbed intestinal flora. So if you don't feel like having infections in a continuous loop, you should take probiotics and improve your intestinal flora.

Improve intestinal flora: Eat yourself healthy

However, the most important thing is and remains the right diet. This helps you to keep your intestinal flora in balance in the long term. Fortunately, there are not only probiotics in powder form. Certain foods also contain important microorganisms, such as B. lactic acid bacteria, for the intestine. If you would like to improve and specifically support your intestinal flora, then try to integrate as many as possible into your diet. Probiotic foods include fermented foods in particular.

The bacteria created by the fermentation process are exactly those that your intestines need. By eating them, they can get into the intestines and start their helpful work there. Fermented milk products such as yoghurt, kefir or buttermilk are the most common. But pickles, sauerkraut and apple cider vinegar are also among the probiotic foods. The Asian cuisine also offers something with tempeh and kimchi (pickled cabbage).

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Intestinal cleansing: prebiotics

In addition to the possibility of introducing new bacteria into the intestine, there is also the option of strengthening the existing bacteria. Because the probiotics, i.e. the good intestinal bacteria, nourish and multiply excellently with dietary fiber and so-called prebiotics and can work more efficiently with them.

A lot of dietary fiber can be found in legumes, for example. There are lots of them: peas, mountain lentils, red lentils, kidney beans, chickpeas and many more. Not only are they delicious, they are also diverse. Whether in chili, in salads or processed as a patty for the burger or dip - the range of recipes is almost endless. And best of all: you are doing something good for your health. In addition to fiber, they also contain a lot of zinc, which also supports your intestines and immune system. Nuts and seeds also provide you with sufficient fiber in addition to healthy fats.

Prebiotic foods include oatmeal, leeks such as onions or garlic, black salsify, and bananas. Almost any dish can be pimped up with leeks and oatmeal is great in porridge or smoothie. And the banana is a real all-rounder. The ripe and already brown bananas in particular taste very sweet and are such an ingenious substitute for sugar, for example frozen and then mixed as ice cream or baked in pancakes and muffins. There is something for every taste. And you should avoid sugar as much as possible if you want to improve your intestinal flora.

What else you should avoid for a healthy gut

In addition to refined sugar , you should avoid processed and industrially produced foods, especially fast food, as much as possible. Nicotine and alcohol not only damage your intestines, but also your entire body. You should also remove white flour from your diet and replace it with wholemeal flour. The conversion is really not rocket science. Pasta, bread and rice are an integral part of most tables anyway. Instead of "normal" pasta, wholemeal pasta is served and instead of white bread, wholemeal bread. If you find the time, it is best to bake your own bread. Use yeast, because yeast is also one of the prebiotic foods.

You should not forget that stress and lack of exercise as well as some medications, such as e.g. B. the birth control pill, can have an impact on your intestinal flora. Be sure to talk to your doctor here if you feel like there might be a connection. 

You see - even with small changes in everyday life you can improve your intestinal flora or build it up again in a targeted manner. You will soon notice an improvement in your symptoms. Nevertheless, we would like to point out that it never hurts to contact a doctor and that you should do so urgently in the event of a deterioration. You only have this one body, so treat it with care and take symptoms seriously.


Where can I buy probiotics and which bacterial cultures are right for me?

You can buy probiotics in any well-run pharmacy. Your doctor can also prescribe some for you. It's best to talk to your doctor or pharmacist and get advice.


I'm sick all the time. Is it due to a disturbed intestinal flora?

That can, but doesn't have to be. Of course, there could be many other reasons as well. Please introduce yourself to your family doctor and describe your symptoms. You can also use our tips. They certainly won't harm you, even if you already have a healthy intestinal flora.


Can I now eat no more sugar and never drink alcohol again?

No - of course not. As always, in moderation, but not in bulk. A piece of cake and a glass of wine from time to time are certainly not a problem in the long term. However, we would recommend avoiding it completely until your symptoms improve.


Why should I eat healthily when I can also take the probiotics out of the packet?

Quite simply: because with a healthy diet you are not only doing something good for your intestines, but for your entire organism. The preparations are great for acute cases, but in the long term you should switch to a balanced and healthy diet.