The human intestinal flora is estimated to contain 100 trillion bacteria. A large proportion of these microbes are beneficial to health, but others have a harmful effect on the organism. What we need the intestinal flora for and how we can maintain or rebuild it, you will learn below.
Definition: what is the intestinal flora?
In the human intestine, there are about 100 trillion bacteria. By comparison, the entire world is home to about seven and a half billion people – so there are 13,000 times as many bacteria in a person’s gut as there are people on Earth. We speak of the “flora” of the intestine because its inhabitants were originally considered to belong to the plant world. In the meantime, however, it is known that they are rather bacteria, but also viruses, fungi and archaea (a group of cellular organisms). Today, we therefore prefer to speak of the intestinal microbiome. The majority of intestinal bacteria are useful helpers. They help us with digestion, form vitamins (B2, B7, B9, B12 and K) and strengthen our body’s defenses. They are mainly found in the large intestine. But intestinal bacteria can also be found in the rectum, the so-called colon. Probiotics: 11 probiotic foods
What is the composition of the intestinal flora?
The composition of the gut microbiome is different for each individual. There are some bacterial strains that all people have in common, but the composition of the microbiome of two people is never identical. One important factor that influences the gut microbiome is diet. Each type of bacteria prefers a certain type of food. Some like carbohydrates, others need proteins or fats. Therefore, a change in diet always makes itself felt in the intestinal microbiome: After just one day, the composition of the bacteria changes. Based on the composition of their intestinal flora, three types of people can be distinguished, although mixed types are also possible:
- Enterotype 1: Here, the Bacteroides dominate. This type includes people whose diet contains a lot of protein and saturated fats, i.e. people who consume a lot of meat.
- Enterotype 2: The predominant strain here is Prevotella bacteria. They feel comfortable in the intestines of people who eat carbohydrate-rich, for example, eat a lot of cereal products and potatoes.
- Enterotype 3: Ruminococcus bacteria set the tone here. They love sugar and therefore colonize the intestines of people who like to eat sweet.
As for the preferred food of each type of bacteria, however, science is still divided, so the division mentioned here is only one possible explanation.
Disturbed intestinal flora: symptoms of dysbiosis.
A healthy intestinal flora ensures that everything runs smoothly in the intestine. However, if digestive disorders occur, it is reasonable to assume that dysbiosis has occurred, i.e. a bacterial miscolonization. In this case, the ratio of beneficial to harmful intestinal bacteria is disturbed. This can have various consequences. The most common are symptoms such as constipation or diarrhea, flatulence and abdominal pain. However, a disturbed intestinal flora is also associated with numerous diseases. The connection of the gut microbiome with the development of diseases such as depression, but also cardiovascular diseases, autoimmune diseases and even cancer is hotly debated among scientists.
Does a disturbed gut flora make you sick?
Currently, however, it is not yet clear whether dysbiosis can actually contribute to the development of the above-mentioned and other diseases. A causal relationship has therefore not yet been proven. This also applies to diseases such as irritable bowel syndrome (IBS). Here it has been established that it can be associated with bacterial overgrowth in the intestine. However, it is not yet known whether “bad” gut bacteria trigger IBS or, conversely, it causes the composition of the gut microbiome to change for the worse.
How do antibiotics affect gut flora?
Taking antibiotics has been shown to have a detrimental effect on the gut flora. These drugs not only kill pathogens, but also change the composition of the intestinal flora. After antibiotics, the intestinal flora has not completely disappeared, but it is often severely decimated. In addition, the composition has shifted towards harmful bacteria. This is why diarrhea often occurs after taking antibiotics.
How do you rebuild gut flora after antibiotics?
To avoid digestive problems after antibiotic therapy, it is useful to subsequently rebuild the intestinal flora. For this purpose, a course of pro-, pre- or synbiotics is recommended:
- Probiotics are viable, health-promoting bacteria that are taken orally.
- Prebiotics are dietary fibers that provide food for these bacteria.
- Synbiotics are preparations that contain both pro- and prebiotics.
These preparations are available in the form of capsules, powders and drinking cures in pharmacies or drugstores.
How useful are probiotics?
There is disagreement about the effectiveness and risk of taking probiotics. New scientific findings suggest that prolonged use of high-dose probiotics could, surprisingly, lead to digestive problems and even confusional states. The leader of said study, Dr. Satish Rao, therefore believes that agents used to build up intestinal flora are drugs, not supplements. A long-term intake of probiotics should be clarified with a doctor to be on the safe side.
Damflora build up with homeopathy – is it possible?
Building up the intestinal flora homeopathically is not possible. Complementary to the intestinal cure, however, homeopathics can be taken, which are tailored to the respective complaints. Here a visit to the alternative practitioner or homeopathic doctor is advisable.
How long does it take to rebuild the intestinal flora?
Since no two people have the same intestinal microbiome, it also takes different amounts of time for the intestinal flora to recover after antibiotic treatment. Therefore, it may take several months for the intestinal flora to return to its former composition.
Stool transplantation to rebuild the intestinal flora
Pro-, pre- and/or synbiotics may even prevent the intestinal flora from regaining its former state. According to a scientific study, stool transplantation could be more sensible. According to this study, autologous stool transplantation would be particularly suitable for rebuilding the intestinal flora. In this case, the patient gives a donation of his or her own stool before the medication is administered and receives it again after antibiotic treatment. However, further research is needed on this topic. Research on fecal microbiota transplantation (FMT) is also being conducted in other areas. There is preliminary evidence that transplantation from the stool of a healthy person could help others with metabolic disorders and diseases. However, further scientific research is also needed in this area. Stool transplantation: 13 questions and answers
Bowel cleansing: how does it work?
A colon cleanse does not “only” involve building up the intestinal flora. Before that, the intestines are cleaned. This is intended to promote unhealthy bacteria and other harmful substances from the intestine. Often such a cure is carried out after antibiosis. However, some alternative medicine experts recommend intestinal cleansing also for digestive problems and even for people who are actually healthy. Intestinal cleansing can be done in several ways. It is possible to promote emptying with enemas. However, this so-called hydro-colonic therapy is associated with risks. Nausea, vomiting, diarrhea and kidney failure may occur. There has even been talk of deaths as a result of the therapy. Under no circumstances should it be done alone at home and without medical supervision. However, the latter applies to all types of colon cleansing. In particular, people who take medication should consult a doctor in advance, as some methods of intestinal cleansing can alter the effectiveness of medication.
Psyllium husks for intestinal cleansing.
A gentler method of sanitizing the bowel is to take psyllium husks. They are ingested with plenty of water and then swell in the intestines. As they move through the intestines, they rid them of food residues and other deposits. But be careful: psyllium seeds can bind medications and should therefore be taken at a distance from them.
Which probiotics are suitable?
During and after colon cleansing, it is recommended to take probiotics to restore the intestinal flora. There are numerous different strains of bacteria and each person reacts differently to taking probiotics. It is therefore difficult to make concrete recommendations. Lactic acid bacteria and bifidobacteria are commonly used.
Which foods are good for the intestinal flora?
If you associate probiotics with yogurt and are now wondering which yogurt can be used to rebuild intestinal flora, you will be disappointed: It’s not quite that simple. It is true that diet can help to strengthen the intestinal flora. But it is more effective to restore the intestinal flora with probiotic, prebiotic or synbiotic preparations. Nevertheless, there are foods whose beneficial effect on the gut microbiome is well known. These include, for example, high-fiber foods such as whole grain products. These are preferable to products containing short-chain carbohydrates such as sugar and white flour. Fresh sauerkraut also has a high content of lactic acid bacteria. A healthy diet basically has a positive effect on the intestines and is therefore always recommended.
Healthy lifestyle: what else is good for the intestinal flora?
Apart from diet, lifestyle also has an impact on the intestinal flora. Stress and lack of exercise have a negative effect on the intestines. Therefore, it is important to maintain a regular sleep rhythm, ensure relaxation breaks and get enough exercise. Even light exercise promotes peristalsis, the movements of the intestines that transport food further in the digestive tract.
Intestinal flora: how to test it? Who tests the intestinal flora?
If you notice intestinal problems in yourself or have just taken an antibiotic, your family doctor is your first point of contact. He can determine with a test of the stool if, for example, pathogenic bacteria have taken up residence in the intestine. He may refer you to a gastroenterologist, who can initiate further examinations. However, it is also possible to have an analysis of the intestinal flora carried out without the help of a doctor. There are over-the-counter kits for this purpose, which are also available on the Internet. Prebiotics: These foods promote healthy digestion
