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Leesduur: 10 min
Did you know that there are more bacteria living in your intestines than you have body cells? (1) These billions of bacteria, your gut flora, play an important role in your digestion and your overall health.
Yet, many people experience an imbalance in their gut flora. Antibiotics, stress, an unhealthy diet, or too little sleep can all play a role.
In this article, I'll show you what you can do if your gut flora is out of balance. I'll share the most important signs, causes, and, of course, practical tips for taking good care of your gut flora.
The gut flora is a living ecosystem that influences digestion, the immune system, and even mood; a healthy, diverse composition therefore forms an important foundation for your overall health.
A disturbed gut flora can be recognized by bloating, irregular bowel movements, and fatigue; common causes include antibiotics, low-fiber processed foods, stress, lack of sleep, lack of exercise, and certain medications.
Improve your gut flora with a fiber-rich, varied, and fermented diet, less ultra-processed foods and alcohol, plenty of water, sleep, and exercise. Recovery from antibiotics often takes weeks to months; supplements are helpful.
The intestinal flora (also called intestinal microbiome ) is the collective name for all bacteria, fungi and other microorganisms that live in your intestines.
Together they form a kind of ecosystem that must remain in constant balance. Is there a balance? Then we speak of healthy intestinal flora.
Because your gut flora plays a role in many processes in your body. For example:
In short , your gut flora is much more than just digestion: It's key to your overall health. Healthy gut flora means a healthy balance of different types of bacteria. If that balance is disrupted, symptoms can arise.
You can recognize healthy intestinal flora by:
With a disturbed intestinal flora you often see the opposite.
An imbalance in intestinal flora (dysbiosis) often develops gradually. Symptoms may include:
A disrupted gut flora can be caused by various factors. The greatest influence comes from:
It is good to know that antibiotics and diet have the strongest influence, but stress, sleep and lifestyle also play an important role.
The effects of a disturbed intestinal flora can significantly impact your daily life.
Fortunately, there are many things you can do to support your gut and create an environment where good bacteria thrive. Diversity in bacterial species plays a particularly important role.
Fiber is the main fuel for the bacteria in your intestines. If you eat enough fiber, your gut bacteria will convert it into substances that support your digestion .
You find fiber mainly in vegetables, fruit, legumes, nuts and whole grain products (6). Therefore, try to eat at least two types of vegetables and two pieces of fruit every day.
In fermented foods, bacteria or yeasts convert sugars into other substances, such as lactic acid, carbon dioxide, and sometimes a little alcohol. This is how products like yogurt, kefir, kimchi, tempeh, and sauerkraut get their characteristic flavor.
During this process, living bacteria are also created which remain in the product.
Research shows that fermented foods are associated with changes in gut flora, often with greater diversity in bacterial species . And it is precisely this diversity that is often seen as a sign of healthy gut flora. (7)
Ultra-processed products often contain a lot of added sugars, fats and emulsifiers, but little fiber.
Research shows that a diet high in these types of foods is associated with lower gut flora diversity and fewer bacteria that are often seen as beneficial.
By limiting these products and choosing unprocessed or minimally processed foods more often, you support an environment in which your gut bacteria feel more at home. (8) For example, try some nuts instead of a pre-packaged bar.
Alcohol affects not only your liver but also your intestines. Research shows that regular drinking is linked to changes in the composition of bacteria that can be less beneficial for your gut.
By limiting alcohol, you reduce its impact on your intestinal flora. (9) For example, choose an alcohol-free alternative during the week, such as kombucha or sparkling water with lemon.
Drinking enough water helps keep your bowel movements smooth. This gives your intestines rest and regularity.(10)
Regular bowel movements prevent nutrients and waste products from remaining in the intestines for too long, creating an environment in which bacteria can develop better.
In addition, there are indications that water quality is related to differences in intestinal flora. Properties such as acidity and minerals appear to play a role in the variation of bacterial species. (11)
Therefore, make sure you drink enough throughout the day and, where possible, choose good quality water.
Your intestines thrive on regularity and sufficient rest. If you don't get enough sleep or experience prolonged stress, you'll notice this not only in your daily functioning but also in your digestion.
Research shows that sleep deprivation and stress are often associated with less variation in intestinal flora . (12)(13)
Therefore, try to maintain fixed sleeping times and build in moments of relaxation into your day.
Research shows that adults who exercise regularly often have a more diverse gut flora . Although it doesn't have to be top-level sport: a daily walk or bike ride can already make a difference. (14)
Antibiotics kill not only bad bacteria, but also your good bacteria. Read my comprehensive article on how to rebuild your gut flora after a course of antibiotics: Restoring Gut Flora After Antibiotics
This varies greatly depending on the situation:
The good news? With healthy habits, you can at least support your gut during this recovery process.
Do you continue to experience symptoms despite a healthy diet and lifestyle? There may be something else going on.
Sometimes it is a food intolerance, such as lactose or gluten, but it can also indicate a condition such as irritable bowel syndrome (IBS), celiac disease or even inflammatory bowel diseases (for example Crohn's disease or ulcerative colitis).
You can certainly experiment by temporarily eliminating a food group (such as dairy or wheat) and seeing if that makes a difference. However, always do this temporarily and deliberately , and then gradually reintroduce foods to see if your symptoms return.
When to see a doctor?
A doctor or dietician can use targeted research to determine what is going on and help you avoid unnecessary cutting out.
In addition to a healthy diet, a supplement can be a useful addition. I personally like to use Healthboost Green Juice .
This is a blend of over 35 botanical ingredients , including:
Recommended use:
Mix the powder with 250 ml of water, juice or vegetable milk and stir or shake until smooth.
Please note : This supplement is not a replacement for fruit and vegetables, but it is an easy way to make your diet more varied.
If your intestinal flora becomes unbalanced, for example after a course of antibiotics, due to stress or because you have been eating less healthily for a while, you can often do a lot to support that balance again with simple habits.
By eating a high-fiber diet, trying fermented foods, drinking enough, sleeping well, and exercising regularly, you give your intestines the best possible foundation.
A supplement can be a useful addition in some cases, but it never replaces a healthy diet.
If you continue to experience symptoms despite these steps, it's wise to discuss the exact cause with a doctor or dietitian.
My advice: Start small. Choose one or two tips that you can easily implement in your daily life. Those small steps often make all the difference.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Gerelateerd product
Healthboost Green Juice
€44,00
