Hey there, today we’re taking the time to delve into the fascinating world of our gut. This often underestimated organ plays a crucial role in our wellbeing and health. Whether you’re already vegan or simply interested in healthy eating, this blog article will give you valuable insights into gut health and provide you with useful tips for a healthy gut.
Structure and function of the intestine
Our intestine, also known as the gastrointestinal tract, is an impressive organ. It stretches over a considerable length of around 7 meters! But that’s not all. The intestine has tiny finger-like protrusions called intestinal villi. These tiny structures are the key to the intestine’s impressive surface area. If you were to spread the intestine out, it would be about the size of a tennis court! Imagine that: A tennis court full of intestinal villi that maximize nutrient absorption.
The intestinal villi are responsible for the absorption of nutrients from food. They significantly increase the surface area of the intestine so that the body can absorb nutrients more efficiently. Without them, our digestive system would not be able to extract the essential vitamins and minerals we so desperately need from food. But that’s not all the gut has to offer.
Our intestines are also home to an impressive immune system. Around 70 % of our immune system is located in the gut. The immune cells in the gut work around the clock to keep harmful bacteria and pathogens at bay. A healthy gut therefore not only means efficient digestion, but also a stronger defense against disease.
Microbiome: The invisible army
Have you ever heard of the term “microbiome”? The microbiome is the collection of around 100 trillion microorganisms, including bacteria, viruses and fungi, that live in our gut. Together they weigh up to two kilograms. If you were to string them all together like pearls on a string, it would reach around the earth 2.5 times. These tiny creatures are of crucial importance to our health. Not only do they help with digestion, but they also support our immune system, produce vitamins and even influence our mood. A healthy microbiome is the key to a healthy gut. [1] [2]
Intestinal flora vs. intestinal mucosa
The terms intestinal flora and intestinal mucosa are often confused with each other. As already mentioned, the microbiome, also known colloquially as intestinal flora, is the entirety of microorganisms, including bacteria, viruses and fungi that live in our intestines, while the intestinal mucosa is the protective layer that lines the intestinal wall. Together they work to keep our digestive system in good working order. The intestinal flora helps digest food and fends off the colonization of pathogenic germs (harmful bacteria, viruses, parasites and fungal toxins), while the intestinal mucosa forms a barrier that does not allow toxic breakdown products such as undigested particles or the body’s own immune cells located in the intestine to enter the organism and cause damage such as infections, allergies or autoimmune reactions. [3]
The amazing connection between the gut and the brain
You may be wondering how the gut is connected to the brain. The answer is the so-called “gut brain” or enteric nervous system. Our gut has millions of nerve cells that communicate with our brain. This connection explains why our state of mind often depends on our gut health. A healthy gut can reduce stress and improve mood. The particularly exciting thing about this is that the gut is equipped with the same nerve cells as the brain. They are in close communication, with the majority of information flowing from the gut to the brain and not vice versa. “You are what you eat!” – is more than just a slogan. [4]
Vegan diet vs. conventional diet: What influence does it have on the gut?
Now we come to a question that many of you are interested in: How does a vegan diet affect the gut compared to a conventional diet? Vegans do not eat any animal products, which means that their diet is rich in fiber, antioxidants and healthy plant substances. This promotes a diverse microbiome and healthy gut flora.
Whereas a conventional diet of meat, fish and dairy products puts a strain on the gut. It often contains saturated fats and little fiber, which can lead to unhealthy intestinal flora. An unbalanced microbiome can promote inflammation and increase the risk of chronic diseases.
As part of a large-scale meta-study by the Physicians Committee for Responsible Medicine (PCRM), 103 studies were evaluated that looked at the effect of a vegetarian-vegan diet versus a diet containing meat on the intestinal flora. The results were clear:
- Nutrition is the essential factor for the composition of the intestinal flora and therefore decisive for health.
- The more diversity of good bacteria in the gut, the fewer diseases (osteoarthritis, bowel cancer, cardiovascular diseases) and obesity.
- The differences in the effects of a vegetarian diet compared to a vegan diet are small. Compared to meat eaters, vegans/vegetarians always have a more diverse microbiome.
- A change of diet to vegan/vegetarian causes measurable improvements in the intestinal flora within a week. If meat is eaten again, the effect is reversed. Long-term improvements occur after three months.
- Diets high in animal protein promote inflammatory processes and increase the risk of bowel cancer.
- Vegetable oils, nuts and seeds, i.e. vegetable fats, increase the production of health-preserving bacteria in the gut. While animal fats increase the risk of cardiovascular disease.
- A meat-free diet leads to a better vitamin status in the body. [5]
Find out even more about the impressive health benefits of the vegan diet on your health.
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"Wealth is a lot. Contentment is more. Health is everything!"
8 tips for a healthy gut
Now that we know the basics of gut health, here are a few more important tips for a healthy gut:
- High-fiber diet: A high-fiber diet promotes the growth of good bacteria in the gut. Fresh fruit, vegetables, wholegrain products and pulses are ideal sources of fiber. They help to make optimum use of the intestinal villi.
- Polyphenol-rich foods: Polyphenols (collective term for secondary plant substances) are found in nature, particularly in dark and plant-based foods. However, herbs and spices are also rich in them. The absolute leader is clove with 15,188 mg of polyphenols per 100 g. Dried peppermint also has 11,960 mg per 100 g and star anise also has a considerable amount with 5460 mg of polyphenols per 100 g. Spices can therefore be used in a wide variety of ways.
- Probiotic foods: Probiotics are living microorganisms that support intestinal health. Yoghurt, sauerkraut, kefir and fermented foods are good sources. They help to maintain a balanced microbiome and are best added to your daily diet.
- Drink enough water: Water is crucial for keeping the intestinal mucosa moist and promoting digestion. It helps to make optimum use of the intestinal villi.
- Stress management: Stress can have a negative impact on the gut. Relaxation techniques such as yoga, meditation and walks can be helpful.
- Reduce sugar and processed foods: Too much sugar and processed foods can disrupt the balance of gut flora. Reducing sugar intake helps to maintain a healthy microbiome.
- Regular exercise: Exercise promotes blood circulation in the intestines and contributes to good health. It also helps the intestinal villi to absorb nutrients efficiently.
- Avoid excessive use of antibiotics: Antibiotics can severely affect the intestinal flora. Only use them when really necessary and take measures to restore intestinal health after antibiotic treatment.
Recommendation for your gut wellness program:
FRESH pack cleansing is rich in fiber and calcium and gives your digestion a natural boost. It supports your microbiome with powerful ingredients such as guar gum fiber, acacia fiber, apple fiber and flaxseed meal – all natural helpers to strengthen your gut flora from the ground up. BEYOND biotic The fiber diet goes one step further and ensures that valuable bacterial strains colonize your intestines, improving your gut health in the long term. Remember: a high-fiber diet is the key to optimally nourishing these new bacteria and ensuring their positive effects in the long term. Get the perfect support for your gut now!
If you’re already vegan, congratulations! You’re doing your gut and your health a big favor. If not, consider integrating plant-based options into your diet to do something good for your gut.
Overall, gut health is crucial, not only for digestion but also for general wellbeing. By eating a balanced diet and following these tips, you can keep your gut in tip-top shape. Remember, your gut is not just an organ – it’s the key to your health and vitality.
Disclaimer: This text is in no way a substitute for professional advice from a doctor or pharmacist and must not be used as a basis for independent diagnosis or for starting, changing or stopping treatment of illnesses. Always consult a doctor you trust if you have any health questions or complaints! Greentrinsic accepts no liability for any inconvenience or damage resulting from the use of the information presented here.
Sources:
1 Müller, C. (2023): Microbiome: The gut and its inhabitants: What they like and what they mean,(https://www.bzfe.de/ernaehrung/ernaehrungswissen/gesundheit/mikrobiom/)
2nd German Centers for Health Research (2023): Microbiome: Detailed description,(https://www.dzif.de/de/glossar/mikrobiom)
3 Rehberg, C. (2023): Building up the intestinal flora: The guide and tips,(https://www.zentrum-der-gesundheit.de/bibliothek/koerper/darmflora-uebersicht/darmflora)
4 Fleckenstein, S. (2022): The gut-brain: How does the gut-brain axis work?,(https://fleckenstein-natur.de/ratgeber/darm/bauchhirn/)
5 Tomova, A.; et al (2019): The Effects of Vegetarian and Vegan Diets on Gut Microbiota,(https://www.frontiersin.org/articles/10.3389/fnut.2019.00047/full)
