You should eat at least one serving of fruit and one serving of vegetables per day – and slowly increase your intake over the next few weeks. If you have trouble digesting raw vegetables or grains, or don’t tolerate certain types of vegetables well, you can increase the fiber content with psyllium husks and flax seeds, for example. It is important to drink enough so that the fiber can swell and constipation does not occur.
The general rule is: try what works for you. Foods that cause flatulence, diarrhea or constipation should only be consumed in small quantities. Eating small portions regularly instead of large portions also reduces strain on the intestines.
DGE recommends adults consume at least 30 grams of fiber per day. According to DGE, an adequate supply of fiber can be ensured by consuming at least three servings of vegetables, including nuts, and two servings of fruit every day, one serving can be replaced with nuts and vegetable oil, as well as the intake of whole grain products in the form of whole grains and potatoes.
Anyone who experiences digestive problems due to dietary adjustments despite sufficient time to get used to it and frequently experiences feelings of fullness, bloating, stomach distress, diarrhea and/or constipation should make an appointment with a gastroenterologist. Stomach or intestinal disease may be the cause of the symptoms.
Fermented foods, such as yogurt, curd, and buttermilk, can also support gut flora. They contain lactic acid bacteria, which for example produce substances that can help fight harmful bacteria and create an environment in which many disease-causing bacteria feel uncomfortable. After taking antibiotics, yogurt can help prevent diarrhea by encouraging the regeneration of beneficial intestinal bacteria. Tip: Sauerkraut, pickled cucumbers, sourdough bread, cloudy vinegar, and soy sauce also contain lactic acid bacteria.
Probiotics are live microorganisms. They occur naturally in fermented foods. Lactic acid bacteria and bifidobacteria are among the best-known probiotics. They can help support a good composition of gut flora. Probiotics are also available as dietary supplements in powder and capsule form.
The mechanism by which probiotics improve gut health has not been definitively clarified. There has been a lot of research done on this topic. For example, research shows that taking certain probiotics can relieve intestinal symptoms associated with irritable bowel syndrome. Patients with gastrointestinal complaints discuss with their physicians which preparations may be recommended in a particular case.
People with a weakened immune system, people with chronic diseases, and the elderly are not advised to take probiotic preparations, because certain bacteria can take over and unbalance the intestines. Probiotics are generally considered safe for healthy people.
