Researchers have discovered and published their findings: A healthy gut flora plays a crucial role in ensuring a well-functioning immune system. Trillions of microorganisms in the gut optimize the digestive process, thus enabling the immune system to function like clockwork.

However, the gut flora is a very sensitive environment that can be disrupted by even minor factors. Therefore, it's not just about building up the gut flora in the best possible way, but also about keeping it healthy. With a targeted diet and lifestyle, we can strengthen the gut flora and thus ensure a strong immune system.

What is the gut flora?

The gut flora is a symbiosis, a kind of community of over 100 trillion microorganisms. It consists of bacteria, fungi, and even viruses. The term "microbiome" is also commonly used in conjunction with "gut flora."

Microorganisms are divided into "good" and "bad." If the good ones predominate, the microbiome is balanced and can function effectively. Conversely, if the bad ones become dominant, this can lead to a sometimes severe impairment of our health and well-being.

We remember:

• Gut flora = microbiome
• Gut flora = good and bad bacteria, viruses and fungi
• Gut flora = 100 trillion microorganisms living in the mucus of the intestinal lining.

Why is it necessary to build up the gut flora?

Building up a healthy gut flora means investing in a strong immune system. One of the functions of a healthy gut flora is to stimulate the lymphocytes in the intestines. These release messenger substances that detect and fight off pathogens.

Building up the gut flora also means stimulating or inhibiting the production of antibodies. For example, increased antibody production can occur when a perceived "enemy" encounters the organism.

This can lead to an overgrowth of "bad" gut bacteria, causing an everyday substance to be perceived as an enemy, resulting in an allergic reaction. However, allergic reactions aren't the only consequences of an imbalanced gut microbiome. Other diseases and syndromes also originate in this area: Crohn's disease, multiple sclerosis, ulcerative colitis, vitiligo, rheumatoid arthritis, and asthma.

It's hardly surprising that food intolerances, in particular, often originate in the gut. However, not everyone is aware that mental health issues can also arise from an inadequate gut flora.

It has been established that there is a concrete link between a healthy gut microbiome and autism, anxiety disorders, concentration problems, ADHD, as well as obesity and tumor formation. Certainly, this link is individual in every case, so it must always be medically evaluated. However, a contributing factor cannot be ruled out in many cases.

What lies behind a disturbed gut flora

For every affected person, the initial question is how the disruption of the gut flora could have occurred. Many causes are conceivable individually, but also in combination: an unbalanced and unhealthy diet, addictive substances of all kinds, the intake of various medications, stress, and pre-existing conditions.

This certainly doesn't mean that medications that must be taken long-term due to other illnesses are now off-limits. Of course, they should continue to be taken so that the patient can benefit from their effects. However, the question remains: how can the negative effects on the gut be minimized without compromising the primary effect? ​​This applies to all medications.

However, even people who usually live without medication can find themselves in this predicament, for example, due to the need for acute antibiotic treatment. Afterwards, the entire balance of the gut is disrupted. The same applies to the other causes. Sometimes, only brief transgressions are necessary to throw the digestive system off balance.

Everyone has triggers that can disrupt the lining of the digestive tract. This lining is as individual as the person who inhabits it. However, some things are the same for everyone: with the support of probiotics, it is possible to restore balance.

Probiotics for building a balanced gut flora

When an imbalance occurs, probiotics are often recommended to regenerate the gut flora. However, for the layperson, the question arises: what exactly are probiotics? Probiotics contain fully viable microorganisms. Their role is to positively influence the gut and thus support the immune system. One could also say that probiotics are an extra dose of beneficial gut bacteria.

These beneficial bacteria have the opportunity to multiply in the gut, restoring balance. As the good bacteria multiply again to a greater extent, the harmful gut bacteria are simultaneously prevented from multiplying. Their numbers then drop back to normal.

Once the balance of the gut flora is restored, the immune system can fully resume its function. Pathogens are warded off, and overall physical and mental health improves significantly.

Probiotics can easily be integrated into your diet. Firstly, they are available through various foods. Secondly, they can be taken as supplements, such as Lacto Lux.

Rebuilding gut flora after antibiotic treatment

Antibiotics are used to eliminate bacteria that attack the body and cause infection or other illness. If all goes as planned, they become inactive and are naturally excreted in the stool.

However, even some of the "good" bacteria are inactive and are excreted. Thus, not only is the excess of "bad" bacteria eliminated, but the total number of bacteria is also significantly reduced.

Someone who has to take antibiotics frequently due to a poor constitution would find, upon examination of their bacterial status, that there are hardly any bacteria left, neither good nor bad.

The consequences of a bacteria-free gut flora are obvious. The signals that are transmitted to the immune system are absent, which is why pathogens of all kinds can easily enter the body. To prevent this, you should begin rebuilding your gut flora immediately after finally stopping antibiotics.

Various preparations for this purpose can be found on the market, including the previously mentioned Lacto Lux. Depending on the extent of damage to the intestinal flora, rebuilding a healthy, intact intestinal flora can take up to 6 months.

During this time, a strict diet should be followed to avoid disrupting or damaging the newly developing gut flora. Likewise, daily stress levels should be kept as low as possible during this period, as stress has a negative impact on the gut.

Build up gut flora with foods

Fermented foods

Various foods contain probiotics, meaning they can have a positive effect on the gut flora. Fermented foods, in particular, have a beneficial effect on gut flora development due to their high probiotic content. The following list highlights foods that should definitely be included in your diet to help build a healthy gut flora:

• natural yogurt
• kefir
• Miso
• Kimchi
• sauerkraut
• Tempeh
• Parmesan
• Bread kvass
• Kombucha
• Water kefir
• Gouda
• Mozzarella
• Cheddar

Dietary fiber

These foods can be combined with many other foods that have less positive effects on the gut. However, a closer look at these combinations reveals a wide variety of tasty dishes.

This is especially true for prebiotic foods. They contain many indigestible components that stimulate the growth and multiplication of "good" bacteria. These are the so-called dietary fibers. The following foods belong on this list:

• Wholegrain rolled oats
• Whole grain products of all kinds
• lenses
• chickpeas
• kidney beans
• apples
• pears
• bananas
• nuts
• kernels
• artichokes
• Black salsify
• asparagus
• onions
• linseed
• Chia seeds

Inulin

Artichokes, as well as Jerusalem artichokes and chicory, should also be regular components of your diet. They contain inulin, which stimulates digestion and regulates blood sugar. It's a win-win situation.

Resistant starch – ever heard of it?

When rice or potatoes are cooked and then cooled, the structure of the starch changes. Even if this wasn't the case before cooking, these foods become dietary fiber after cooking and cooling, because the starch is now indigestible.

This makes rice and potatoes very filling, a feeling that lasts a long time. As a pleasant side effect, the carbohydrate content decreases. This is a very positive development, as carbohydrates tend to promote the growth of "bad" bacteria.

And now, saturated fatty acids too.

If we're looking for unsaturated fatty acids, we'll come across red, salted, or smoked fish. Lard and high-fat cheeses also fall into this category. We should avoid these and instead focus on fatty fish. This is where we find saturated fatty acids, specifically omega-3 fatty acids. Those who can't tolerate fatty fish can alternatively use fish oil capsules to meet their daily needs.

No to refined sugar

Refined sugar is the perfect food source for the harmful fungi found in our gut. It also displaces beneficial gut bacteria. Therefore, refined sugar should be replaced with natural sweeteners. Honey, maple syrup, agave nectar, and coconut sugar are all good options. It's important to ensure that the honey is natural.

Simple habits that are good for the gut flora (foods such as yogurt, bread kvass, sauerkraut, psyllium husks, flaxseeds, chia seeds, bitter substances, Jerusalem artichokes, relaxation, exercise)

Of course, diet is the most important factor when it comes to gut health. However, we all have habits that make it difficult to properly care for our gut. Stress is pure poison for every bodily function, but especially for the digestive tract. Try incorporating the following everyday activities into your daily routine.

• Get enough exercise: Use the stairs instead of the elevator. Have the option of walking a few stops on the bus or subway. After work, take long walks or visit the swimming pool or gym.
• Sufficient relaxation: Sport isn't a suitable relaxation method for everyone. However, today's society offers us many alternatives – meditation, singing in a choir, reading, handicrafts or DIY projects, gardening, a pet, playing music, painting. You're sure to find something that suits you.
• Schedule breaks into your daily routine. Evening relaxation alone is not enough.
• Plan your mealtimes. It's also important to distribute your food intake appropriately throughout the day.
• Drink plenty of still water, diluted juices or herbal teas.

Rebuilding gut flora after quitting smoking

Anyone who quits smoking knows the following scenario: While you can keep your hands off cigarettes, you then succumb to the allure of small snacks. At this point, discipline is key, because switching from smoking to snacking or food in general is simply changing the addiction.

It's no wonder that many people have weight problems after quitting smoking. But fundamentally, the gut flora needs to recover when you stop smoking, even if you don't develop another addiction.

Smoking weakens the barrier function of the intestinal lining. Those who quit smoking and diligently follow the guidelines for rebuilding their gut flora simply need patience. The gut flora will usually regenerate on its own. During this phase, avoid as much stress as possible and eat a healthy diet.

If you want to accelerate the restoration of your gut flora, you should consider using dietary supplements. A high-dose probiotic can support the gut flora, thus shortening the time required. Lacto Lux is one of the products that is recommended due to its composition.

Building up gut flora in babies and children

Every baby receives its first gut flora at birth. A distinction must be made in this regard between vaginally born children and those born via cesarean section. This flora develops a little more each day, becoming fully stabilized by around the age of three.

Similar to the birth process, it is crucial whether the child is breastfed or exclusively formula-fed. The natural lactic acid bacteria and prebiotics in breast milk contribute significantly to the development of the baby's gut flora. Thus, the establishment of a healthy, strong gut flora in breastfed babies is supported from day one. This is only partially possible with formula.

The introduction of complementary foods then brings the difficult task of providing a balanced diet for the child. The less breast milk or formula is included in the diet, the greater the challenge for the parents.

Ultimately, children need to be introduced to different foods. This is a task that requires a great deal of sensitivity. So, what should be on a child's menu to best support their gut flora naturally?

• Dietary fiber is important because it not only makes a child feel full, but also promotes the activity and growth of beneficial gut bacteria. It can be found in whole-grain products, fruits, and vegetables.
• Supplements: Probiotics suitable for children can either be prescribed by a doctor or you can seek advice from a pharmacist. They can be particularly helpful during the weaning period to quickly relieve gas that can occur with new foods. This also makes the notorious three-month colic a thing of the past.
• Probiotic yogurts: These can also increase the number of beneficial gut bacteria. However, due to the sensitivity of the early childhood digestive tract, they should only be consumed in moderation.

When making any dietary changes for young children, it's important to proceed slowly. Every change challenges their gut flora. While this is certainly a step towards building a healthy gut flora, too much of anything can disrupt this delicate balance. Therefore, you and your child should give yourselves all the time you need for a gradual transition.

Furthermore, children should be protected from stress and lack of exercise. Allow them sufficient physical activity, but also ensure they are kept away from all stress. They cannot express it, but stress of any kind is incredibly damaging to them. The younger they are, the more stress should be avoided.

Conclusion

A healthy gut flora, and therefore a stable immune system, is not impossible. With a little discipline and a little support from probiotic supplements, your gut flora will be stronger than ever before. As a result, your overall well-being will improve.

Acute illnesses become less frequent. Chronic conditions are alleviated or disappear completely. Those who also take care of their gut flora can look forward to a relatively symptom-free life.