Wissenswertes

Promoting gut health: A guide

The gut is one of the most important organs in our body. Among other things, it is responsible for absorbing essential nutrients and defending against disease. You can learn more about the functions of the gut and how diet can influence gut health in this article.

The importance of a healthy gut flora for your well-being

The gut flora, also known as the microbiome, has a crucial influence on whether we are healthy or ill. The composition of bacteria in the gut plays a decisive role, as there are different types of gut bacteria. On the one hand, there are the "good" gut bacteria (e.g., bifidobacteria or lactobacilli), which promote digestion, produce vitamins, and contribute to a general sense of well-being. On the other hand, there are the "bad" gut bacteria, which can cause bloating or digestive problems. "Bad" is in quotation marks because these bacteria are also important for a balanced gut flora, but they should not be present in excessive quantities.

An increased presence of these types of bacteria can promote the development of various diseases. Our lifestyle influences which types of bacteria colonize our gut and in what quantities. A healthy gut flora can be supported, for example, by a conscious and balanced diet.

The following bacterial strains are contained in our BioticFit :

  • Bifidobacterium Lactis
  • Bifidobacterium Bifido
  • Bifidobacterium Infantis
  • Bifidobacterium Breve
  • Bifidobacterium longum
  • Lactobacillus salivarius
  • Lactobacillus rhamnosus
  • Lactobacillus Gasseri

Furthermore, our BioticFit contains vitamin C from acerola, which contributes to the normal function of the immune system.


The gut: its functions and its importance for health

Our digestive system begins directly at the stomach outlet with the small intestine, which absorbs the most important nutrients from food through the stomach lining. The remaining food then travels on to the large intestine, where it is fully digested and eliminated from the body via stool.

A healthy intestinal lining (mucosa) therefore plays a particularly important role in our health, as almost all nutrients are absorbed through it.

Our HistaNutri also offers significant support for the gut and therefore for overall health. MucosaFit contains 11 essential nutrients that the body needs regularly because it cannot produce them itself.

The following nutrients are in the MucosaFit contain:
  • Vitamin C from acerola
  • fennel
  • L-Glutamine
  • Omega 3 fatty acids (ALA from flaxseed powder)
  • Vitamin E
  • Niacin (Vitamin B3)
  • zinc
  • Vitamin D and K
  • Biotin
This contributes to important functions in our body, such as normal energy metabolism, normal immune system function, maintenance of normal bones, and maintenance of normal cholesterol levels in the blood.




intestinal mucosa

Diamine oxidase (DAO) is located extracellularly in the intestinal mucosa. This makes it poorly protected from external influences. Along with histamine N-methyltransferase (HNMT), it is one of two histamine-degrading enzymes, produced primarily in the small intestine and placenta. It breaks down histamine ingested from food.

Digestive enzymes

Digestive enzymes have the task of breaking down food into its individual components to make it usable for metabolism. Calcium is very important for digestive enzymes, as it contributes to their normal function.

A calcium deficiency can be recognized by the following symptoms:
  • Muscle cramps, muscle tremors
  • Heart and circulatory problems
  • Brittle fingernails
  • Skin and hair changes

Calcium is found, among other things, in our FemFit It was developed by women for women and contains, in addition to calcium, important nutrients such as magnesium, iron and L-tryptophan.



immune system

The gut is often referred to as the center of health, and rightly so. The vast majority of our immune system resides there. Over 80% of immune cells are located in the gut, keeping harmful microorganisms in check and preventing them from multiplying excessively. These bacteria thus keep the immune system constantly active. Meanwhile, beneficial gut bacteria alert the immune cells in the gut to invaders, enabling the immune system to respond immediately. If there are not enough beneficial gut bacteria present, this can lead to gut dysbiosis and consequently to a weakened immune system.

Histamine degradation and its importance for gut health

Impaired gut health can prevent diamine oxidase (DAO) from functioning properly, leading to an accumulation of histamine in the body, which can cause a variety of symptoms. This means that people with a DAO deficiency have an increased risk of suffering from histamine intolerance. Common symptoms of a DAO deficiency include headaches, diarrhea, constipation, and fatigue.

The role of diet for a healthy gut flora

Our gut is the entirety of our gut bacteria. In a healthy gut, protective or "good" bacteria should predominate. Furthermore, a high diversity of gut bacteria is essential, as this allows the gut to better respond to changes in lifestyle and diet. Therefore, a varied and colorful diet is crucial for a healthy gut, because the more diverse our diet, the more diverse our gut microbiome. However, it's important to note that not all foods that are healthy for the gut are also suitable for a low-histamine diet.

Hands over belly

Low-histamine diet: Foods to avoid

When following a low-histamine diet, the following foods, among others, should be avoided to relieve the burden on the DAO:
  • sauerkraut
  • alcohol
  • Ham and sausage
  • tomatoes
  • aubergine
  • sourdough
  • citrus fruits
  • long-aged cheese
  • cocoa
  • Industrial sugar
  • Finished products/ highly processed products

What role do dietary fibers play in the gut flora?

There are various types of dietary fiber that can be incorporated into your diet. Here is a brief overview of the different types of fiber and which low-histamine foods contain them:
  • Resistant starch: Cereals, root tubers, cooked and then cooled starchy products such as potatoes or pasta
  • Pectin: Fruits such as apples, quinces or apricots, vegetables such as carrots
  • Beta-glucan: Oats, barley (1)
  • Inulin: asparagus, parsnip, Jerusalem artichoke, chicory or onions (1)
  • Cellulose: vegetables, whole grains, oat bran
  • Hemicellulose: psyllium husks, wheat bran
  • Lignins: nuts, cruciferous vegetables, root vegetables such as carrots
When you switch to a high-fiber diet, you may initially experience digestive issues such as bloating. This is because your gut needs time to adjust to the new food. To prevent this, you should increase the fiber in your diet gradually.

Long-term measures for healthy bowel function

The following measures can ensure healthy bowel function in the long term:

  • A diet rich in fiber: Excellent sources of fiber include coconut flour, potatoes, and chia seeds.
  • Sufficient exercise also ensures long-term intestinal health, as it stimulates digestion and allows the intestines to better organize themselves.
  • Drinking enough water is equally important, as an adequate supply of water to the body not only helps with digestion, but also leads to optimal function of all organs.
  • It is equally important to get enough effective sleep, as sleep disorders very often affect digestion.
  • It is also important to reduce stress as much as possible, since stress hormones activate the nerve cells in the intestinal wall and thus cause symptoms such as diarrhea, constipation or bloating.

Conclusion: Gut health as the foundation for your well-being

In conclusion, it is very important to pay attention to a functioning and healthy gut flora, as the gut is responsible for our overall health and if it cannot properly transport nutrients into our body, this will make us ill in the long term.


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