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Ernährungsberatung Schorndorf
Ernährungsberater Deutschland

Promote gut health

 

# Promote gut microbiome for a strong immune system!

# Psychobiom - healthy gut - healthy psyche

# Natural prebiotic & prebiotic foods

# Nutritional recommendations for a healthy intestine

# Intestinal treatment, intestinal cleansing, detoxification & deacidification

Waking up healthy every morning is the greatest wealth one can have. That is why it is essential to take care of yourself and your body.

Gut microbiome - many residents close together

Our intestine is divided into 2 areas, our small intestine, which follows directly after the stomach, and our large intestine, which joins the small intestine. Our small intestine absorbs a large part of our nutrients (absorption). Around 100,000 billion bacteria live in our intestines and in great variety. The entirety of the microorganisms in the intestine is called the intestinal microbiome. Up to 10,000 different types of bacteria are found here. Our diet has a direct influence on which microorganisms settle in our intestines and which do not. There are microorganisms that are beneficial for us and more harmful to us. Every person has a very individual "intestinal flora" - intestinal microbiome. The mass of the bacteria is approx. 2 kg!

However, we live in peaceful coexistence with most bacteria, and some have even taken over functions of the body. Most microorganisms live in the intestines and help our body break down our food. They used to be called intestinal flora because people thought they belonged to plants, today the smallest living things are called the intestinal microbiome. Our intestinal microbiome changes in the course of our lives, depending on how we live, what is eaten and what our lifestyle looks like. In addition, the bacteria produce important neurotransmitters that have a positive effect on well-being and the feeling of stress.

Our intestinal roommates influence our feelings

 
Gut-brain axis: the connection between the gut and the brain

A network of around 100 million nerve cells runs through the entire gastrointestinal tract and forms a completely autonomous nervous system. Here you can find out how this so-called “gut-brain” communicates with the actual brain via the gut-brain axis, and how this interaction can affect your health.

 

The "intestinal brain": is part of our autonomic nervous system. Our body functions are essentially controlled by three different nervous systems:

  • central nervous system ("CNS", brain and spinal cord)

  • autonomous / vegetative nervous system

  • enteral nervous system ("ENS", "abdominal brain")


The autonomic nervous system controls all vital basic functions - such as breathing, digestion and metabolism. Since we cannot consciously control these functions, the vegetative nervous system is also referred to as the autonomous nervous system. It acts as an intermediary between the central nervous system (CNS) and the organs and body functions. Our intestinal microbiome is also an important component of the “abdominal brain”. The bacteria produce hormone-like substances and short-chain fatty acids that facilitate communication between the ENS and the CNS via the intestinal-brain axis. Emotions, stress resistance and pain perception can be controlled using precisely these messenger substances.

Strengthen the intestinal microbiome = Active prevention of mental illnesses such as depression

Microorganisms that communicate with the CNS via the brain-intestinal axis are referred to as a “ psychobiome ”.  Our “happiness hormone” serotonin (an important component is the amino acid tryptophan), for example, is mainly formed in the intestine. Tryptophan is produced by the gut-friendly bifidobacteria. The bifidobacteria in the intestine can therefore have a decisive influence on mental wellbeing. Lactobacilli , in turn, can help lower stress hormones such as cortisol in the gut.

The following have a negative effect on our intestinal health and thus on our intestinal flora:

- Low fiber food choices

- unfavorable fats

- Lack of essential nutrients

- too many finished products

- too much white flour

- one-sided food choices

- stress

- alcohol

- nicotine

- toxins in food

- Toxins in the environment

- antibiotics

- other specific drugs

- Depression / burnout

 

It depends on the balance of the microorganisms.

Nothing is set in stone, you can positively change your intestinal microbiome!

It's in your hands - you can keep your gut healthy!

I Feeld GOOD - you and your body in harmony

Build up the intestinal flora with pro - & prebiotics

 

In the case of chronic illnesses or after antibiotic therapy, an intestinal structure can be useful:

For example, there is a probiotic drug from the E. coli strain Nissle 1917, which is used for diarrhea in children or ulcerative colitis. In any case, probiotics should be consumed regularly - according to studies daily and for weeks - for a positive effect and thus also for a health benefit.

Probiotics are preparations that contain viable microorganisms, e.g. lactic acid bacteria & yeasts


Prebiotics are non-digestible fibrous food ingredients (dietary fiber), which promote the growth and activity of bacteria in the colon.

These include

  • Inulin (e.g. in artichokes, Jerusalem artichokes, parsnips, sweet potatoes, garlic, onions, leeks, dandelion leaves)

  • Oligofructose (e.g. in garlic, leek, asparagus, bananas, onions, Jerusalem artichoke, agave, chicory root)

  • Beta-glucans (e.g. in oats, barley, algae, mushrooms, seaweed)

  • Galactooligosaccheride (e.g. in green peas, lentils, kidney beans, chickpeas, lima beans)

  • Resistant starch e.g. B. in cooled, cooked starchy foods such as potatoes, rice and pasta (reheating does not destroy the resistant starch) or of course in foods such as legumes, bananas, oatmeal, whole grain products


Synbiotics are a combination of both.

Resistant starch in food: examples

100 g cooked legumes: 10 g

1 slightly ripe banana: 5 g

half cup of whole grain oat flakes: 5 g

1 boiled and cooled potato: 3 g

100 g husked rice (cooked and cooled): 3 g

70 g corn flakes: 3 g

100 g fried potatoes: 3 g

1 cup of whole grain pasta (cooked and chilled): 2 g

100 g carrots: 2 g

1 slice of whole grain bread: 1 g

The prerequisite for a health-promoting effect of probiotics is that the bacteria and yeasts used actually arrive where they are supposed to be. This means that they have to be present in food or pharmaceuticals in a sufficiently large amount, they have to survive the passage through our stomach and small intestine and assert themselves against the bacteria living in the large intestine. In addition, the effect of the bacteria depends on the bacterial strain used and the clinical picture & the effect cannot be generalized.

Natural probiotic foods (microorganisms)

 

Eat probiotic foods daily as a preventive measure for a strong immune system and a healthy gut:

They contain a large amount of certain bacterial cultures. The word probiotics is made up of the Latin word pro 'for' and the Greek word bios 'life'. So probiotics are "for life". 

There are around 400 different probiotic bacteria. The best known and most important of these are lactic acid bacteria, because they are acid-tolerant and can therefore only spread further in the intestines, which is positive for our intestines. Please note that pasteurized products can unfortunately no longer contain live lactic acid bacteria due to the heating process. This applies to pasteurized pickled vegetables as well as cheese and dairy products.

Examples of probiotic foods

  1. Sour milk product yogurt - lactic acid bacteria

  2. Sour milk product kefir kefir grain is a milk mushroom (tip is almost lactose-free)

  3. Pickled vegetables - lactic acid bacteria such as sauerkraut, pickled cucumbers

  4. Yeast & yeast preparations such as spreads or yeast flakes to enrich your food (B-Fitamine, folic acid, yeast mushrooms)

  5. Miso (Japanese spice paste) - lactic acid bacteria

  6. Kombucha (fermented tea) - addition of tea or kombucha mushroom, fermentation produces lactic acid, acetic acid, carbonic acid and alcohol (approx. 0.2-2% by volume). When consuming, always pay attention to the sugar and caffeine content, as this can vary greatly with different products.

  7. Apple cider vinegar - fermentation into apple cider, then into vinegar - lactic acid bacteria

  8. Cheese: Live lactic acid bacteria are mainly found in the varieties Cheddar, Gruyère, Gouda, Mozzarella and Parmesan cheese. In general, one can say: the older the cheese, the more probiotic bacteria it contains. Please note that pasteurized varieties no longer contain live probiotic bacteria due to the heating process.

  9. Tempeh - lactic acid bacteria

  10. Kimchi is a Korean dish made primarily from fermented Chinese cabbage - lactic acid bacteria

Probiotic bacteria therefore have a positive influence on our intestinal microbiome and our immune system.

 

Advantages of probiotic foods at a glance:

  • optimization of digestion

  • help against diarrheal diseases

  • help with digestive problems

  • have a preventive effect against a wide variety of infections

  • have a preventive effect against cancer

Your body is good the way it is!

You can refrain from expensive intestinal cures / intestinal building products /.

You can of course stimulate the detoxification of your body yourself.

Our food contains all the nutrients we need for a healthy intestinal flora.

Don't be unsettled, nutritional supplements for one

"Intestinal build-up" are usually not necessary!

Some medicinal probiotics are even dangerous for immunocompromised people. They can cause fungal infections that can affect the whole body. The Federal Institute for Drugs and Medical Devices (BfArM) especially warns against the "medicinal yeast" Saccharomyces boulardii. Just prefer healthy food choices.

Natural prebiotic food (= food for the microorganisms)

 

Prebiotics are indigestible carbohydrates, i.e. fiber - fiber-rich foods (there are soluble and insoluble fiber with different effects) which, when consumed in sufficient quantities, can contribute to an increase in the "good" intestinal bacteria. Examples of prebiotics are inulin and oligofructose. Inulin and oligofructose, also known as fructooligosaccharide (FOS), are polysaccharides, i.e. multiple sugars from many different plant species. Since the human body cannot break down these multiple sugars, they get undigested into deeper sections of the intestine and support the healthy intestinal flora there by being available as a source of food for the microorganisms.

Inulin or fructooligosaccharides are prebiotic fibers found in numerous vegetables, fruits and grains such as chicory, onion, banana, flaxseed, psyllium, barley and wheat.  Dietary fiber is not ballast; our intestinal bacteria need it as a source of food for activity and growth. In addition, fiber swells up in your intestines, increasing the volume of stool and thereby promoting good digestion and defecation.

Benefits of prebiotic foods at a glance

  • They stimulate digestion

  • the stool frequency is increased (prevention of constipation)

  • promote the health of the intestinal mucosa

  • Certain bacterial strains, which can potentially cause diseases, are inhibited in their growth

  • help against diarrheal diseases

  • can lower the risk of tumors in the colon

  • the cholesterol concentration in the plasma is lowered

  • Fermented prebiotics lower the pH value in the large intestine, the acidic environment allows minerals such as calcium, magnesium and iron to be better absorbed (osteoporosis prophylaxis)

Examples of prebiotic foods

  1. Vegetable food in general: vegetables, fruit, grain, potatoes, legumes (content of soluble and insoluble fiber)

  2. Oat flakes & cereals (whole grain products have the greatest amount of fiber!)

  3. Bran like wheat bran, oat bran

  4. Legumes: lentils, peas, kidney beans, chickpeas

  5. Artichokes (rich in inulin)

  6. Onions - red onions are particularly recommended (antioxidants!)

  7. Leek

  8. potato

  9. sweet potato

  10. Herbs in general

  11. Spices in general

  12. garlic

  13. Asparagus (rich in inulin)

  14. spinach

  15. Apples

  16. Plums

  17. fennel

  18. broccoli

  19. cauliflower

  20. Beetroot

  21. Nettle

  22. Black salsify (rich in inulin), synonyms: "asparagus of the little man" or "winter asparagus"

  23. Parsnips (rich in inulin)

  24. Jerusalem artichoke (rich in inulin), synonym: diabetic potato, as it hardly affects the blood sugar level

  25. Chicory

  26. Dandelion (leaves and flowers) - Tip: Make your own dandelion pesto

  27. chicory

  28. Bananas

  29. Seeds: flax seeds, chia seeds, flos seeds

  30. Turmeric root

  31. Ginger root

  32. Nuts: walnuts, Brazil nuts, macadamia, pecans

  33. Chilled carbohydrate carriers: potatoes, rice, wholemeal pasta, wholemeal bread, oat flakes ...

 

Nutritional recommendations & tips for a healthy bowel

  1. "Well chewed is half digested!" Carbohydrate-splitting enzymes in the saliva (amylases) already start to break down carbohydrates in the food in the mouth, so you can support your digestion with chewing right from the start

  2. avoid sugar and its derivatives

  3. eat varied

  4. eat plenty of plant-based food, at least 3 servings of vegetables (> 400g) and 2 servings of fruit per day (approx. 250g)

  5. preferably choose whole grain products

  6. avoid highly processed foods

  7. Avoid additives in food by choosing foods with a low degree of processing

  8. use high-quality oils and, above all, the right oils (anti-inflammatory!)

  9. use natural prebiotic and probiotic foods = symbiotics such as natural yoghurt or, for example, dress your salad with valuable apple cider vinegar

  10. Combine wisely - Pro- & Prebiotics in one = Synbiotic Food =: Hearty turmeric-herb quark with yogurt, chives, onions & garlic & turmeric :), also enriched with flaxseed

  11. You may use inulin to enrich your food, you can buy inulin (mix it in sauces, dips, soups, etc.)

  12. Exercise activates your metabolism and helps you break down stress hormones

"Colon cure, colon cleansing, colon cleansing

Detoxification & Deacidification "

There is no scientific evidence for the effectiveness of bowel rehabilitation. “Intestinal rehabilitation” means using a special treatment to influence the bacteria in the intestine (intestinal microbiome). The Latin word "sanare", which is in "intestinal rehabilitation", means "heal" or "restore" (synonyms: "symbiosis control", "microbial intestinal therapy", "microbiological therapy")

 

Goals / benefits

  • Detoxify body

  • Improve wellbeing

  • optimize digestion

  • to strengthen the immune system

  • Prevent diseases

  • decrease

There is no evidence that any specific colon cleansing treatment has any beneficial effects. The concept of purification is out of date, as no “waste products” and toxins accumulate in the intestine in the course of life, which is why they do not have to be removed in a laborious manner. With normal digestion, the body gets rid of everything that it cannot use by itself.

 

Information on colon cleansing & intestinal rehabilitation

To correct the gut microbiome

Duration as required: 4 weeks to 3 months

Colon cleansing is medically necessary only in a few situations.

If you wish, please discuss this with your doctor. The intestinal cure can also be carried out independently of a cleansing.

With a healthy, varied diet, you ensure a healthy balance of intestinal bacteria.

The renovation is usually carried out in several parts:

Important right from the start: Drink a lot! > 2 liters / day

Diet: Alcohol, sugar, meat, caffeine and finished products are taboo

1) Colon cleansing

  • Beginning - colon cleansing: laxative with Glauber's salt or enema - medical colon irrigation, also called "colon hydrotherapy". A plastic tube several centimeters long is inserted into the anus for colonic irrigation. Plenty of warm water / or chamomile tea / (be careful, not too hot!) Is introduced into the intestine to rinse it out. The procedure takes about 45 minutes and sometimes has to be repeated several times. Final cleaning with fleas or linseed solution.

 

2) intestinal rehabilitation

  • Elimination of the supposedly harmful germs and fungi (with sulfur, healing earth)

3) Intestinal cure with an intestinal microbiome structure

  • Optimizing digestion and prebiotic treatment - this can also be done through natural foods (see above)

  • Reconstruction with the "right" bacteria - probiotics cure - this can also be done with natural foods (see above)

The goal is YOUR healthy BALANCE of

E rnährung / B & D ewegung ntspannung

Find new ways, reduce internal and external conditions that are damaging to you.

Release blockages, meet your fears, find places of strength.

 

ARE YOU READY FOR YOUR POSITIVE CHANGE?

 

You can!

F low Y our M ind

I support you to find YOUR F low!

 

I am looking forward to your request.

Learn more about a basic anti-inflammatory diet

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Praxis für Ganzheitliche ErSarah Mörstedtährungsbertung & Ernährungstherapie Sarah Mörstedt Diätassistentin Gesundheitspädagogin (B.A.) Diätetik Schorndorf
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