We harbor more bacteria in our intestines than there are stars in the sky. About 50 million microorganisms inhabit it, that's over 2.5 kilos. They control our digestion, our health, our hormone balance, our mood. And they determine if we are slim or blessed with a little too much gold. Why this is so, science is doing intensive research. Much is still unclear. But one thing is already proven: Based on the composition of all the bacteria that live in our intestines (microbiome), you can see whether someone is rather slim or is prone to obesity. Because the mixture of the bacterial weeds massively influences our weight balance. WOMAN has researched how this works and what we ourselves can contribute with nutrition and lifestyle to the optimal intestinal flora.
It is clear that some of the microorganisms help us to control the figure. These rank-and-lean bacteria include the so-called Bacteroides, Akkermansia and Bifidobacteria. These three groups ensure that the daily consumed calories are not processed to the last ingredient, but up to ten percent of them are unrecognized excreted. They boost the burning of fat tremendously and in general cause the microclimate in our body to be healthy. The more we have of these inhabitants, the better. And as the bacteria feed on what we give them, we just have to "feed" them with the right thing. This means: lots of (unpeeled) vegetables and fruits, fiber from whole grains, nuts, legumes, high-quality fats and fermented foods such as sauerkraut or yoghurt. Two very special boosters for the "good bacteria" are inulin and resistant starch. Inulin is a fruit sugar molecule chain that is found in Jerusalem artichoke & chicory, but is also available as a dietary supplement. Resistant starch, as in potato salad, is first split in the colon, by the bacteria that help keep it slimmer. You can find a list of friendly foods below.
Conversely, there are bacteria that draw a lot of energy from food. This is the group of so-called Firmicutes. People who have many of them literally get fat when they just look at a piece of cake. The fatal thing about it: Even if one counts calories so consistently, losing weight is extremely difficult because these bacteria themselves still break down indigestible substances and extract energy from them. These unloved intestinal colonizers feed on fat, sugar, simple carbohydrates, that is, everything that is understood as an unhealthy diet. Additional food for the fattening in our digestive tract is stress. Because it lets our body pour out the hormone cortisone, the natural enemy of the rank-and-lean bacteria. The magic remedy, however, is sports. A small run not only clears one's head, it also breaks down stress hormones. Recent evidence suggests that active exercise favors the proliferation of slimming bacteria. Already 15 to 30 minutes daily enough.
Another advantage: who moves regularly, strengthens his immune system. This is important because it reduces the likelihood of needing antibiotics. Although these can save lives, they also massively affect the balance in the intestine. Because they do not distinguish between friend and enemy, they kill all bacteria. This changes the composition of the microorganisms and diversity is lost. After an antibiotic treatment, therefore, it can lead to unexpected kilogram growth. People who have often had to take antibiotics as a child, as we know today, are also susceptible to weight problems. If these medications are not essential, you should avoid them.
But one thing is also clear: no matter which bacteria live and work inside, they can not do any miracles. You can only be successful in leaning if you maintain a healthy lifestyle and do not permanently overfeed your body. Those who consistently exceed the average calorie requirement (between 1700 and 2000 calories a day, depending on their size and weight) will also increase with the best microbiome. The good news: If you help it, then the intestinal flora changes after a few days. To sustainably renovate it, it takes several weeks. But it pays off – not only in terms of weight. Digestion, the immune system, any allergies or skin problems and even mental health can improve.
Fast support for the intestinal flora can also be obtained from the pharmacy. Probiotics (eg from Allergosan) provide millions of strains of bacteria that quickly develop their beneficial effects. For a good success, you should take these "intestinal renovators" regularly over a longer period. By the way: As a push to change your diet, a detox cure can help.
These foods make the intestine fit
- Bananas. Contain inulin, a mixture of fructose molecules that feed and multiply the good bacteria in the colon. The bananas should not be too ripe, at most pale yellow.
- Cold potato. Cooked and cold again potatoes are particularly strong. It is almost undegraded in the small intestine and provides coveted food for the good bacteria in the colon. Also applies to cold rice. Go on potato salad and sushi.
- Oranges. Its ingredients keep the bacteria of our intestinal flora in check, which are responsible for the hip gold.
- Jerusalem artichoke. Is particularly rich in valuable inulin (between 18 and 35 percent). Tastes like a mixture of potato and carrot. Can you eat raw, cooked or baked.
- White bread. Contains especially much resistant starch for the intestinal flora. Is therefore with great gusto from time to time instead of wholemeal bread allowed.
- Onions. Contains lots of inulin and lots of vitamins and minerals.
- Oatmeal. Are rich in resistant starch and fiber.
- Coffee. Contains lots of fiber and feeds the gut bacteria that help regulate cholesterol levels. Does not work as milk coffee – drink black or with soy milk.
- Chicory. In addition to abundant inulin, the bitter substances promote digestion.
- Sauerkraut. Contains large quantities of probiotic microorganisms. Best eaten raw, heat kills them off. Consume, heat kills them.