A healthy gut flora is the key to a healthy body. Your gut not only controls digestion, but also has a direct influence on your immune system, your energy and even your mood. A gut cleanse with probiotics can help to restore the balance of the gut flora. Whether after antibiotic treatment or for persistent digestive problems, a targeted gut cleanse offers many advantages. In this article, you will learn how a gut cleanse works, why probiotics are so important and how you can strengthen your gut health in the long term.
Verival Müsli with no added sugar – try it now
What exactly is a gut cleanse?
A gut cleanse is a targeted program to restore the balance of your intestinal flora. It consists of various measures that cleanse the intestines, reduce harmful bacteria and strengthen the good bacteria. Nutrition, probiotics and prebiotics play a central role in this.
Why does your gut need a cleanse?
Various factors can throw your intestinal flora out of balance:
- Antibiotics: They kill not only harmful but also beneficial bacteria.
- Unhealthy diet: Sugar, processed foods and unhealthy fats damage the intestinal bacteria.
- Stress: Chronic stress negatively affects the composition of the intestinal flora.
Who benefits from a colon cleanse?
People with digestive problems such as bloating, constipation or diarrhea benefit particularly from a gut cleanse. A gut cleanse can also help with general fatigue, skin problems or a weakened immune system.
How does a gut cleanse actually work?
A gut cleanse usually involves three phases:
- Cleansing: Here, the intestines are freed from harmful substances. Fiber and special preparations support this process.
- Restoration: In this phase, probiotics are added to resettle the good bacteria.
- Stabilization: A long-term healthy diet helps to keep the intestinal flora in balance.
How long does a bowel cleansing take?
The duration varies from person to person and depending on their initial condition. A thorough intestinal cleansing often takes 4 to 8 weeks. However, some programs run for several months to achieve a lasting effect.
Supportive measures
In addition to nutrition, exercise, sufficient sleep and stress management also help to promote intestinal health during the cleansing process.
When will I notice the results of an intestinal cleanse?
Many people notice the first changes after just a few days. Digestive problems such as bloating or constipation decrease and general well-being improves.
Long-term success
However, it takes time to achieve a lasting effect. Significant improvements can be seen after about 4 to 6 weeks, such as a strengthened immune system, more energy and better skin.
Patience is important
Every body is different. Some people feel the effects faster, while for others it takes longer. The key is to stay consistent and to follow the gut cleansing measures for the full duration.
Why is a healthy diet so important for a healthy gut?
Your diet determines which bacteria multiply in your gut. A high-fiber diet promotes good bacteria, while sugar and unhealthy fats favor harmful bacteria.
Nutrients for a healthy gut
- Fiber: It promotes digestion and serves as food for the good bacteria.
- Vitamins and minerals: vitamin D, magnesium and zinc are particularly important for gut health.
- Healthy fats: omega-3 fatty acids have an anti-inflammatory effect and strengthen the intestinal wall.
What happens with an unhealthy diet?
A diet low in fiber, high in sugar and processed foods promotes inflammation in the gut and weakens the intestinal flora. This can lead to digestive problems and a weakened immune system.
Discover and celebrate the whole Verival breakfast range here!
Healthy eating: how do I make sure I eat healthily at breakfast?
A healthy breakfast provides you with energy for the day and supports your gut. Fiber, proteins and healthy fats ensure that you stay full for longer and avoid hunger pangs.
What belongs on the breakfast table?
- Oats: they are high in fiber and contain beta-glucans, which strengthen your intestinal flora.
- Fresh fruit: berries, bananas or apples provide vitamins and natural sweetness.
- Yogurt or plant-based alternatives: they contain probiotics that help build up your intestinal flora.
Avoid breakfast mistakes
Avoid sugary cereals or white bread with jam. These foods may give you energy, but they cause your blood sugar to drop quickly and damage your intestinal flora.
Breakfast – how can I get all the important nutrients I need in the morning?
A balanced breakfast should contain fiber, protein, and healthy fats. These nutrients not only support your gut, but also provide lasting energy.
Overnight oats are a top hit!
Mix oats with plant-based milk and leave them to soak in the fridge overnight. Top them with fruit, nuts and chia seeds in the morning. This combination provides you with fiber, vitamins and omega-3 fatty acids.
Why fluids are important
Start your day with a glass of warm water or herbal tea. This will help to stimulate digestion and help your body eliminate toxins.
Probiotics vs. prebiotics: what's the difference?
What are probiotics?
Probiotics are live microorganisms that have a beneficial effect on your intestinal flora. They strengthen the good bacteria and help to displace harmful bacteria.
What are prebiotics?
Prebiotics are non-digestible fibers that serve as food for the good bacteria. They promote the growth and activity of probiotics in your gut.
Why are both important?
Probiotics bring new, beneficial bacteria into your gut. Prebiotics ensure that these bacteria thrive. Together, they form the basis for a successful gut cleanse.
What do prebiotics have to do with a colon cleanse?
Prebiotics create the ideal conditions for the proliferation of good intestinal bacteria. Without prebiotics, a bowel cleanse may be less effective because the added probiotics do not find enough food.
Foods with prebiotics
To support your intestinal cure, you should incorporate foods rich in prebiotics, such as oats, chicory, garlic or bananas, into your diet.
What does intestinal health actually mean?
A healthy intestinal flora is characterized by a diversity of good bacteria. These bacteria support digestion, regulate the immune system and protect you from harmful germs.
Signs of a healthy gut
Regular bowel movements, good digestion and a strong immune system are signs of healthy intestinal flora. Your skin and energy levels also benefit from a healthy gut.
Factors influencing gut health
In addition to diet, stress, sleep and exercise also influence your gut health. A balanced lifestyle is therefore crucial to keeping your gut in balance.
Support your gut health with these everyday foods
The right foods can effectively promote your gut health and reduce discomfort such as bloating or indigestion. In particular, ingredients that are high in fiber and easy to digest, such as oats, psyllium, chia seeds, and flaxseeds, play a central role. Find out why they are so valuable and how you can incorporate them into your daily routine.
Oat flakes porridge – the perfect start to the day
Oat flakes are a real superfood for your gut. They contain a lot of fiber, especially beta-glucans, which act like a protective film on the intestinal mucosa and have an anti-inflammatory effect. Oat flakes promote intestinal motility and serve as food for the good intestinal bacteria, which strengthens your intestinal flora.
A warm porridge in the morning is particularly easy to digest and soothes the stomach. Combine the oats with plant-based milk and top it off with fresh berries, nuts or a teaspoon of honey. This meal not only gives you energy for the day, but also gives your intestines the fiber they need for healthy digestion.
Psyllium – the fiber champion
Psyllium is an essential aid for healthy digestion. It consists largely of soluble fiber, which swells in the intestines and forms a gel-like consistency. This mass helps to regulate the stool by stimulating intestinal movement in the case of constipation and binding excess fluid in the case of diarrhea.
To use psyllium effectively, stir it into water or juice and let it swell briefly. Just one teaspoon per day is enough to support digestion. Make sure to drink enough fluids, otherwise psyllium can be counterproductive. They are also an excellent addition to smoothies, muesli, or porridge.
Chia seeds – small but effective
Chia seeds are an excellent source of fiber and omega-3 fatty acids, which have an anti-inflammatory effect and promote intestinal health. Their ability to bind up to 12 times their own weight in liquid makes them an ideal aid for regulating digestion. In the intestines, they form a gel-like substance that protects the mucous membrane and facilitates the excretion of harmful substances.
You can easily incorporate chia seeds into your daily routine by soaking them in water, yoghurt or plant-based milk. A classic is chia pudding: mix 2 tablespoons of chia seeds with 200 ml of liquid, leave to soak for at least 20 minutes and top with fruit or nuts.
Flaxseed – the all-rounder for your gut
Flaxseeds are one of the best plant-based sources of fiber and mucilage, which sooth your gut and promote digestion. They are particularly gentle and ideal for both constipation and irritated bowels. In addition, flaxseeds contain valuable omega-3 fatty acids, which strengthen the intestinal wall and can reduce inflammation.
You can use flax seeds either whole or ground. Ground flax seeds contain more nutrients because the hard shell is broken open and the ingredients can be better absorbed. Stir flax seeds into your porridge or smoothie or add them to homemade bread. Remember to drink enough water to optimally support the effect of the fiber.
Discover our healthy Verival snacks here!
Conclusion: gut cleansing
A gut cleanse with probiotics can improve your health in the long term. You can effectively strengthen your gut flora with targeted measures such as a healthy diet, a combination of probiotics and prebiotics and a balanced lifestyle. Even small changes, such as a high-fiber breakfast, can help you to balance your gut. Take time for your gut – it is the key to your well-being.
