Gut health

A well-functioning gut digests food, absorbs nutrients and plays an important role in the immune system and well-being. Gut health describes how well this interplay works.

• The small intestine absorbs most of the nutrients.
• The large intestine draws water from the chyme and prepares it for excretion.
• Thanks to many folds and villi, the gut has a very large surface area.
• It works closely with the stomach, liver and pancreas.

• Digesting food and absorbing nutrients.
• Keeping water and salts in balance.
• Protecting against pathogens as part of the immune system.
• Hosting a diverse microbiome.

• It supplies the body with energy and nutrients.
• A large part of the immune system is located in the gut.
• It's connected to the brain via the gut-brain axis.
• Good digestion contributes to overall well-being.

• The gut and brain communicate constantly via nerves and messenger substances.
• That's why stress and tension often affect digestion.
• Conversely, the state of the gut can affect mood.

• Gut health is individual to each person.
• Even small everyday habits can make a big difference.
• For persistent complaints (e.g. bloating or irregular digestion), a medical evaluation is advisable.

Trillions of bacteria and other microorganisms live in the gut. This community is called the microbiome or gut flora. It's unique to each person.

• It helps to break down dietary fibre that the body can't digest on its own.
• It produces certain vitamins and short-chain fatty acids.
• It supports the gut barrier (the protective shield against harmful substances and pathogens).
• It's in close communication with the immune system.

• Diet, especially the amount of dietary fibre.
• Medicines such as antibiotics.
• Stress and sleep.
• Exercise, as well as age and predisposition.

• There are no clear-cut symptoms of an imbalance.
• Possible signs are bloating or irregular digestion.
• Much of this has not yet been conclusively established scientifically.
• Commercial microbiome tests should be treated with caution.

• A balanced, fibre-rich diet is the best foundation.
• Fermented foods can promote diversity.
• Variety on your plate is helpful.
• There's no miracle cure for the microbiome.

• Diversity is more important than individual foods.
• Changes take time and patience.
• For persistent complaints, a medical evaluation is worthwhile.

What you eat strongly influences your digestion and your microbiome. A varied, fibre-rich diet is usually good for the gut.

• Dietary fibre consists of indigestible plant components.
• It serves as food for the gut bacteria.
• It promotes regular digestion.
• It's found in wholegrain products, fruit, vegetables and protein-rich pulses.

• Freshness providers: vegetables and fruit
• Filling dietary fibre: wholegrain products.
• Proteins & healthy fats: pulses (e.g. lentils, beans), nuts and seeds
• Active bacterial cultures: fermented foods (such as yoghurt, kefir and sauerkraut)

• Highly processed products.
• Very large amounts of sugar.
• Very fatty foods.
• Excessive amounts of alcohol.

• Adequate fluid keeps the stool soft.
• It helps dietary fibre to take effect.
• This makes constipation easier to prevent.

• Increase the amount of dietary fibre slowly.
• Drink enough.
• Pay attention to variety and regular meals.
• Listen to your own body's signals (and note which new foods do or don't agree with your gut).

• There's no single perfect diet.
• Variety is more important than individual superfoods.
• In the case of intolerances, medical advice helps.

Digestion begins in the mouth and continues through the stomach and intestine. Along the way, enzymes break food down into small building blocks that the body can absorb.

• Digestive enzymes are proteins that break down food.
• They come from saliva, the stomach, the pancreas and the intestine.
• They split carbohydrates, proteins and fats.
• This allows the nutrients to be absorbed.

• Calcium is involved in many processes in the body.
• Calcium contributes to the normal function of digestive enzymes.
• Calcium is found in dairy products, green vegetables and certain mineral sources.
• Gut Feeling provides calcium from Aquamin (a red alga) and is developed together with doctors.

• Eat a balanced diet and chew thoroughly.
• Drink enough.
• Exercise regularly.
• Pay attention to regular meals.

• In the small intestine, nutrients pass through the intestinal wall into the blood.
• Vitamins, minerals and building blocks are distributed throughout the body.
• What's left moves on into the large intestine.

• Digestion is individual to each person.
• As part of a balanced diet, a calcium supplement such as Gut Feeling can complement your daily calcium intake. Calcium contributes to the normal function of digestive enzymes.
• For persistent complaints, a medical evaluation is advisable.

Complaints such as bloating or abdominal pain are common and usually harmless. Causes can include diet, stress or a temporary infection.

• Eat slowly and chew well.
• Note which foods cause gas.
• Get some exercise.
• Drink enough.

• Eat more dietary fibre.
• Drink enough.
• Exercise regularly.
• For persistent problems, get it checked by a doctor.

• Drink plenty to replace fluids and salts.
• Eat light foods.
• It usually improves on its own.
• For severe or prolonged diarrhoea or blood in the stool, get it checked by a doctor.

• Irritable bowel syndrome (IBS) presents with recurring abdominal pain and altered bowel movements.
• No clear organic cause can be found.
• Triggers are often diet and stress.
• A medical practice makes the diagnosis, and the symptoms can often be relieved.

• Lactose or fructose intolerance is common.
• Typical are complaints after certain foods.
• They can be investigated by a doctor.
• An adjusted diet usually helps.

• Eat smaller meals.
• Don't eat right before going to bed.
• Avoid known triggers (fatty & fried foods, caffeine, alcohol & carbonated drinks, sweet, sour & spicy foods, large meals & late eating, stress & tight clothing, etc.).
• For frequent heartburn, get it checked by a doctor.

• Isolated complaints are normal and usually harmless.
• Pay attention instead to recurring patterns.
• For warning signs, the 'When to see a doctor' category will help.

In addition to diet, exercise, sleep and stress affect digestion. A balanced everyday life is usually good for the gut.

• Exercise stimulates bowel activity.
• It can prevent bloating and constipation.
• Even regular walks help.

• Stress affects the gut via the gut-brain axis.
• It can trigger or intensify complaints.
• Breaks and relaxation can provide relief.

• During sleep, the body and digestion recover.
• A regular rhythm helps the gut.
• Too little sleep can encourage complaints.

• A lot of alcohol irritates the stomach and intestine.
• Smoking puts a strain on digestion.
• Here, less is clearly better.

• Regular meals.
• Drink enough.
• Exercise and enough sleep.
• As part of your daily routine, a calcium supplement such as Gut Feeling can complement your calcium intake. Calcium contributes to the normal function of digestive enzymes.

• Small habits have an effect over time.
• Balance is more important than perfection.
• Listen to your body's signals.

Anal sex involves the anus and the rectum, that is, areas closely connected to gut health. With a little knowledge about anatomy, hygiene and preparation, anal sex can be made comfortable and safe.

• The anus has two sphincter muscles, only one of which can be controlled consciously.
• The mucous membrane in the rectum is thinner and more sensitive than that in the vagina.
• The rectum doesn't produce its own natural lubrication.
• That's why calm, relaxation and lubricant are especially important.

• Take your time and make sure the situation is relaxed.
• A trip to the toilet beforehand is enough in most cases.
• The external area can simply be cleaned with water if needed.
• Frequent or aggressive douching isn't necessary and can irritate the mucous membrane.

• Because the rectum doesn't produce its own natural lubrication, lubricant reduces friction.
• This helps avoid small injuries to the mucous membrane.
• Use lubricant generously and reapply as needed.
• Water- or silicone-based lubricant is compatible with latex condoms; oil-based products can damage condoms.

• Start slowly and listen to your body's signals.
• Relaxation helps, as tension increases the risk of injury.
• Use plenty of lubricant.
• If it hurts, it's better to pause and not force anything.
• Talk openly with your partner.

• Condoms significantly reduce the risk of sexually transmitted infections.
• Clean sex toys or put a fresh condom over them.
• Change the condom before vaginal sex to avoid transferring gut bacteria.
• Regular testing provides peace of mind. You'll find more on this in our STI guide.

• Small tears and haemorrhoids are common and usually harmless.
• If you have symptoms, a break helps so everything can heal.
• Take care to clean gently, without harsh products.
• You should get persistent pain, bleeding or lumps checked by a doctor.

• For pain that persists for a longer time.
• For blood that doesn't disappear again after a short time.
• For lumps, severe itching or unusual discharge.
• If a sexually transmitted infection is suspected.

• With preparation, calm and communication, many people find anal sex pleasurable.
• Pain is a warning signal and not a necessary part of it.
• Talk openly about desires and boundaries.
• If you're unsure, medical advice helps.

Antibiotics fight disease-causing bacteria, but in doing so they also affect beneficial gut bacteria. This can temporarily throw the gut flora out of balance.

• Diarrhoea during or after taking them.
• Bloating and a queasy feeling.
• The complaints are usually temporary.

• Take antibiotics exactly as prescribed.
• Drink enough.
• Eat light, balanced food.
• Include fermented foods as tolerated.

• It usually recovers on its own within a few weeks.
• A fibre-rich and varied diet helps with this.
• Some patience is important.

• Never stop antibiotics on your own.
• For severe or bloody diarrhoea, get it checked by a doctor.
• For questions, your doctor's practice or pharmacy can help.

• The body detoxifies on its own via the liver and kidneys.
• So-called detox regimes are usually unnecessary.
• A balanced diet is generally enough.

• They're often no better than a good diet.
• Many claims are not scientifically proven.
• When in doubt, medical advice is worthwhile.

• A balanced diet usually covers your needs.
• Supplements can be a sensible way to meet your needs for individual nutrients.
• But they don't replace a balanced diet.

• No, every gut works differently.
• Normal ranges from bowel movements several times a day to a few times a week.
• What matters is what's usual for you.

• Common sense beats miracle cures.
• Variety and patience achieve more than trends.
• If you're unsure, it's worth asking a doctor.

• When complaints persist over a longer period.
• For severe abdominal pain.
• For marked changes in bowel movements.

• Blood in the stool.
• Unintentional weight loss.
• Persistent diarrhoea or persistent constipation.
• Complaints that occur at night.
• Fever together with abdominal pain.

• First there's a conversation and an examination.
• If needed, stool or blood tests are done.
• Sometimes further examinations follow.

• Better to get things checked once too often than too rarely.
• Take warning signs seriously.
• For very severe, acute complaints, seek medical help promptly.