Build up intestinal flora: Fibre, gut bacteria and a healthy diet

Build up intestinal flora: Fibre, gut bacteria and a healthy diet

A stable Intestinal flora is closely linked to digestion, the intestinal environment, the mucous membrane, fermentation and nutritional quality. Billions of microorganisms live in the intestine, which are collectively referred to as the intestinal flora or intestinal microbiome.

So that useful Intestinal bacteria to work well, they need the right nutritional basis. Particularly important are Water-soluble, fermentable dietary fibre. They can be utilised by certain intestinal bacteria and are therefore at the centre of a gut-conscious diet.

For people who want to Build up intestinal flora, want to support their digestion and make their diet healthier, dietary fibres such as Inulin, pectin and apple fibre particularly interesting.

The role of healthy intestinal epithelial cells

The intestinal wall is lined with intestinal epithelial cells. These cells form an important interface between the intestinal contents, intestinal flora and the body.

Healthy intestinal epithelial cells contribute to a stable intestinal environment. They are involved in barrier function, mucous membrane, nutrient absorption and communication with immune cells.

The intestinal flora also interacts closely with the intestinal mucosa. A balanced diet, sufficient fluids, good tolerance and sufficient fibre can help to create a favourable environment in the intestine.

Why gut bacteria need fibre

Useful intestinal bacteria require suitable nutrients. Of particular interest are Prebiotic dietary fibres, These are indigestible or difficult-to-digest plant components that can serve as a food source for certain microorganisms.

Water-soluble and fermentable dietary fibres can be broken down by bacteria in the large intestine. This process is known as fermentation.

Fermentation produces, among other things short-chain fatty acids, also known as SCFA. These include acetate, propionate and butyrate. These substances are considered in research in connection with the intestinal environment, colon function and metabolic processes.

What are short-chain fatty acids?

Short-chain fatty acids are formed when intestinal bacteria ferment certain dietary fibres. Acetate, propionate and butyrate are mentioned particularly frequently.

Butyrate is often considered in connection with the cells of the colon mucosa. It is an important metabolic product of the intestinal flora and is associated in research with the intestinal environment, mucous membrane and fermentation.

However, it is important to note that short-chain fatty acids are not simply produced by any fibre. The decisive factors are which dietary fibres are eaten, which intestinal bacteria are present and how well the diet is structured overall.

Water-soluble and fermentable dietary fibre

Not all dietary fibres have the same effect. Coarse, insoluble dietary fibres and water-soluble, fermentable dietary fibres differ significantly.

Insoluble fibre mainly provides volume and structure. Water-soluble fibre can bind water and be fermented by intestinal bacteria.

Particularly interesting for intestinal flora and digestion are:

• Inulin
• Pectin
• Apple fibre
• Beta-glucans
• certain vegetable fibres
• Fibre from pulses, if they are well tolerated

If you want to increase your fibre intake, you should start slowly. Increasing too quickly can cause bloating, a feeling of pressure or altered digestion.

Inulin: prebiotic dietary fibre

Inulin is a soluble dietary fibre that occurs naturally in plants such as chicory, Jerusalem artichokes, artichokes, onions and garlic.

Inulin is often referred to as a prebiotic fibre because it can serve as a food source for certain intestinal bacteria.

Inulin is particularly interesting in connection with intestinal flora, fermentation and digestion. However, if you have a sensitive digestive system, the amount should be increased slowly.

Pectin: soluble fibre from fruit

Pectin is a soluble dietary fibre that occurs naturally in fruit. Apple pectin is particularly well known.

Pectin can form a gel-like structure when combined with water. It is often associated with intestinal flora, satiety, fermentation and digestion.

Compared to very coarse dietary fibres, pectin is an interesting option for many people who want to make their diet more fibre-conscious.

Apple fibre as a natural source of dietary fibre

Pure apple fibre goes well with a diet that should contain more natural fibre.

Apple fibre contains various plant components and may be of interest to people who want to supplement their daily diet with a fibre-rich, plant-based source.

Individual tolerance is also particularly important here. Anyone who has eaten little fibre so far should start slowly and drink enough.

Why today's diet often does not optimise the intestinal flora

Many of today's eating habits provide too little suitable dietary fibre. At the same time, many highly processed foods contain sugar, white flour, isolated protein components, free amino acids, flavourings, sweeteners or additives.

This nutritional environment is unfavourable for the intestinal flora. Above all, beneficial intestinal bacteria need plant diversity, natural foods and suitable dietary fibre.

Typical problems of a low-fibre diet are

1. Too little water-soluble and fermentable fibre
2. Too many highly processed foods
3. lots of sugar, fructose or glucose syrup
4. Many white flour products
5. few vegetables, fruit, pulses, nuts and seeds
6. Long lists of ingredients with additives
7. Regular consumption of ready meals and snacks

Free amino acids and processed foods

Processed foods, protein products, snacks and ready meals can also contain isolated ingredients such as free amino acids occur.

Free amino acids are not automatically problematic. However, they differ from amino acids that are bound in natural whole foods.

In connection with intestinal flora, digestion, biogenic amines and highly processed foods, it is therefore worth taking a closer look at the list of ingredients.

Sugar, fructose and glucose syrup

Sugar and readily available carbohydrates also play a role in the intestinal environment. Many ready-made products contain sugar, fructose, glucose syrup or other sweetening ingredients.

A diet high in sugar and low in fibre creates a different environment than a diet with natural foods and plant diversity.

You can find out more in the article about Refined carbohydrates, sugar and intestinal flora.

Intestinal flora, SIBO and digestion

Stable intestinal flora is often associated with normal digestion. If the balance in the intestine is disturbed, flatulence, bloating, irregular bowel movements or sensitive digestion can occur.

Also SIBO, a bacterial overgrowth in the small intestine, is discussed in connection with intestinal flora, fermentation, gas formation and digestive problems.

However, it is important to note that SIBO is a medical issue and should be clarified by a specialist if suspected. Diet and fibre can be tolerated very differently from person to person.

How can you build up intestinal flora?

Intestinal flora cannot be „repaired” overnight. It makes more sense to build it up over the long term through a healthy diet, sufficient fluids, good tolerance and more plant diversity.

Helpful principles can be

• More vegetables and plant-based foods
• Slowly integrate more fibre
• Test soluble fibres such as inulin and pectin
• Drink enough water
• Reduce highly processed foods
• Don't make sugar and white flour the basis of your diet
• Observe individual compatibility
• Increase slowly for sensitive digestion

Apple pectin with inulin for a fibre-conscious diet

Apple pectin with inulin combines two soluble dietary fibres that are often considered in connection with intestinal flora, fermentation and digestion.

This combination is particularly interesting for people who want to make their diet more fibre-conscious.

Inulin is often described as a prebiotic dietary fibre. Pectin is a soluble dietary fibre that can form a gel-like structure when combined with water.

Fulvicherb Synergy in connection with intestinal flora and digestion

Fulvicherb Synergy combines fulvic acid, arginine, inulin, pectin, niacinamide, natural unrefined rock salt, sunflower lecithin and selected herbs in a liquid formula.

The recipe is suitable for people who are concerned with intestinal flora, digestion, prebiotic fibres, natural ingredients and a healthy diet.

Fulvicherb Synergy does not replace a balanced diet, but can be used as a complementary liquid formula in a conscious nutritional concept.

Frequently asked questions about intestinal flora

What does intestinal flora mean?

Intestinal flora describes the entirety of microorganisms in the intestine. Today, the term intestinal microbiome is also frequently used.

How can you build up intestinal flora?

A gut-conscious diet with more plant-based variety, sufficient fibre, fluids and as few highly processed foods as possible can create a favourable environment for the intestinal flora.

Which dietary fibres are important for intestinal bacteria?

Water-soluble and fermentable dietary fibres in particular, such as inulin, pectin and certain plant fibres, are often considered in connection with intestinal bacteria and fermentation.

What is butyrate?

Butyrate is a short-chain fatty acid that can be produced during the fermentation of certain dietary fibres. It is often considered in connection with the intestinal environment and colon function.

Is apple fibre good for the intestinal flora?

Apple fibre is a plant-based source of dietary fibre and can go well with a fibre-conscious diet. A slow increase and individual tolerance are important.

What is the difference between inulin and pectin?

Both are soluble dietary fibres. Inulin is often regarded as a prebiotic fibre, while pectin can form a gel-like structure when combined with water.

Why are highly processed foods unfavourable for the intestinal flora?

Many highly processed foods contain little fibre, but a lot of sugar, white flour, additives or isolated ingredients. As a result, they often provide the intestinal flora with less suitable nutrients.

How quickly does the intestinal flora change?

The intestinal flora can react to nutrition, but a stable build-up takes time. Long-term habits, tolerance and an overall healthy diet are crucial.

Conclusion: Intestinal flora needs the right food

Healthy intestinal flora is not created by a single ingredient. The entire nutritional environment is crucial: natural foods, plant-based variety, sufficient fluids, good tolerance and suitable dietary fibre.

Water-soluble and fermentable dietary fibres such as inulin, pectin and apple fibre are particularly interesting because they are often considered in connection with intestinal bacteria, fermentation, short-chain fatty acids and digestion.

If you want to build up your intestinal flora, you should reduce highly processed foods and slowly increase your fibre intake. Apple pectin with inulin, Pure apple fibre and Fulvicherb Synergy can of course fit into a conscious nutritional concept.