Build up intestinal flora naturally
Building up a healthy intestinal flora is important because 80% of our immune system is located in the intestine. We show you how to build up your intestinal flora naturally.
- Fibre-rich food: e.g. fruit, vegetables, wholemeal products, legumes - aim for at least 32g fibre per day (WHO recommendation).
- Many different types of fruit and vegetables: Different types of fruit and vegetables support different microbial species. Buy seasonal products if you can.
- Fibre-rich vegetables such as artichokes, leeks, onions and garlic, all of which have a high content of inulin (prebiotic fibre). These are food for the good intestinal bacteria. Our JARMINO Beauty Collagen contains highly concentrated natural inulin from the chicory root.
- Food and beverages with a high polyphenol content: Polyphenols are antioxidants that act as fuel for microbes. Examples are nuts, seeds, berries, olive oil, green tea and our JARMINO Vegan Skin-Food.
- Fermented foods contain living microbes, e.g. unsweetened yogurt, kefir, sauerkraut, raw milk cheese, kimchi, soy sauce.
- Bone broth contains important minerals and nutrients as well as collagen. Collagen has an anti-inflammatory effect and protects the intestinal wall. At JARMINO you can buy organic broth with collagen.
- Do not use artificial sweeteners, they disturb the metabolism of microbes and reduce intestinal diversity.
- Avoid antibiotics and non-essential drugs: Antibiotics destroy good and bad microbes.
Prebiotics for intestinal development
Prebiotics play a very important role in building up a healthy intestinal flora, since they are a source of food for the good intestinal bacteria.
While probiotic food supplies good intestinal bacteria cultures directly (e.g. yogurt, Kimchi, raw milk cheese), prebiotic food contributes to the growth of these bacteria in the intestine. Prebiotics are ballast-material-rich food (above all Inulin-rich vegetable kinds such as artichokes, Chicorée root, garlic), which are food for the good intestine bacteria.
Before the build-up comes the intestinal cure
A two to four-week intestinal cure is suitable to cleanse the intestine and then build up a healthy intestinal flora. During an intestinal cure, the intestine is first freed from toxins and then a healthy intestinal flora is built up.