For a long time, little attention was paid to the gut. However, the gut and its health now represent a very current and exciting field of research. With its eight meters in length, the gut is the largest immune organ in humans, and its bacterial composition is as individual as a fingerprint.
The gut has long ceased to be seen merely as a digestive tube. Its health determines our well-being, illnesses, and even our mood, which is why the gut is even referred to as the second brain.
Due to its numerous villi and protrusions, the gut has an unimaginably large surface area of 300 square metres—larger than a tennis court. This makes it the body’s largest contact surface with the outside world. To protect this surface from harmful influences, the large intestine is colonised by trillions of symbiotic bacteria—ten times more than the number of human cells in the body.
The gut has a surface area of 300 m²!
So far, 1,000 different species have been discovered. The totality of these bacteria, known as the microbiome, is involved in digestion and the absorption of nutrients, provides vitamins, promotes intestinal motility, helps the intestinal mucosa regenerate, and protects us from pathogens.
The gut is often referred to as the second brain, as the latest scientific findings show that the gut and brain are closely connected and influence each other. Our gastrointestinal tract consists of around 200 million nerve cells, which take care of tens of thousands of bacteria there. Our gut bacteria influence the brain, and conversely, our brain—depending on our mood—can also affect the condition of the stomach. If we are tense or anxious, for example, this information is passed on to the gut, releasing inflammatory substances that trigger muscle contractions or cramps in the gut.
Our gastrointestinal tract consists of around 200 million nerve cells!
More recent studies have also shown that gut bacteria and their toxins can change our behaviour and character. It has also been found that mice with intestinal inflammation show much more pronounced anxiety-like behaviour and, if their gut lacks bacterial colonisation, react more strongly to stress.
In addition, the gut is the only organ in the body that does not require control by the brain. It is permeated by numerous autonomous circuits that organise the onward transport of food and must make decisions every second, e.g. about blood flow, which substances may enter the body and which are transported away, and much more. If the brain had to control all these circuits, it would have to be many times larger. The gut and the brain are equipped with the same types of nerve cells, and all 30 neurotransmitters—such as dopamine, serotonin, and many others—are found both in the brain and in the gut.
- Over the course of 75 years of life, around 50,000 litres of fluid and 30 tonnes of food pass through the human gut.
- Per day, we produce approx.1–2 litres of saliva.
- We swallow 4 times per minute—up to 2,000 times per day.
- The cells of the digestive tract are heavily stressed, so their lifespan is barely longer than 36 hours. Every 2–4 days, the entire gastrointestinal tract has a completely new surface!
- The gut is an organ about eight metres long and a habitat for at least 500–600 different bacterial species. According to current knowledge, the gut is colonised by 10–100 trillion bacteria (the intestinal flora). This corresponds to roughly ten times the number of human body cells and accounts for about 2 kg of body weight.
- The stomach serves as an entry barrier for bacteria and for the preliminary digestion of food.
- 100 g of stool contains around 1 trillion bacteria.
- The intestinal wall is surrounded by more than 100 million nerve cells—more than the nervous system in the spinal cord contains.
- Foods remain in the gut for different lengths of time: Flüids only a few minutes, rice 1½ hours, fried meat up to 6 hours, and extremely fatty foods for more than 8 hours.
Even if there are no direct digestive problems but other symptoms occur, the cause may lie in the gut. There is increasing evidence that many health complaints are due to an imbalance in the gut.
An unhealthy gut flora changes the way you think and react! More recent research suggests that gut bacteria and their toxins bind to nerve endings and thus influence signal transmission, which can lead to changes in behaviour and character.
Our gut is the main producer of serotonin!
In addition, the gut is the main producer of the “happiness hormone” serotonin, from which our body then produces the sleep hormone melatonin. If too little serotonin is produced, exhaustion, sleep disturbances, and mood swings can occur.
In irritable bowel syndrome, those affected suffer from diarrhoea, constipation, or alternating between both, accompanied by lower abdominal pain and sometimes painful bloating. However, irritable bowel syndrome is only diagnosed if, even after careful examinations, no other causes of the symptoms are found. If these symptoms occur, it must always first be clarified whether serious illnesses are present. These symptoms could also be caused by inflammation, food intolerances, stomach ulcers, parasites, chronic intestinal diseases (e.g. Crohn’s disease and ulcerative colitis), and others.
The range of symptoms is relatively broad:
- a weak immune system
- deficiency symptoms, e.g. iron deficiency
- sleep problems
- impaired hormone regulation
- drooling during sleep
- psychological low mood
- fatigue, sleep disturbances
- low mood up to depression
- skin problems, such as rashes or itchy eczema
- pain in the back, thighs, and shoulders
- food intolerances or environmental allergies
- difficulty gaining or losing weight
- forgetfulness or concentration problems
- lack of motivation and exhaustion
Depending on what and how we eat, we can actively promote our gastrointestinal health and at the same time reduce certain health limitations.
- “Well chewed is half digested”, because mechanical and enzymatic digestion begins in the mouth. Take your time when eating. Only in a relaxed atmosphere can the stomach and intestines work optimally.
- If possible, eat only 2–3 meals per day and avoid snacks. There should be a 4–5 hour break between meals so the body can digest fully. Nothing should be eaten 4–5 hours before going to bed either, so the body can regenerate overnight.
- Avoid heavily processed products and convenience foods. These usually contain too many isolated carbohydrates, salt, unhealthy fats, and additives that our gut cannot handle well.
- Prefer high-quality, organic foods, as these contain no or significantly fewer artificial additives, antibiotics, pesticides, or other harmful substances. They also usually contain more minerals and bioactive compounds (secondary plant compounds), which have anti-inflammatory and detoxifying effects.
- Fermented products such as sauerkraut, lactic-fermented vegetable juice, sourdough bread, yoghurt, kefir, or buttermilk promote the growth of healthy gut bacteria and at the same time inhibit the growth of harmful microorganisms.
Drink at least 2–3 litres of fluids spread throughout the day. Still water and warm drinks such as herbal teas, spiced teas, or hot water with ginger are particularly good for the stomach and intestines. In addition, toxins mobilised by the water are quickly transported out of the body. Reduce your consumption of coffee and black tea, as the caffeine and roasting compounds they contain strain the liver and irritate the stomach and intestinal mucosa. Green tea and mate tea, on the other hand, may be consumed up to two cups, as they contain valuable anti-inflammatory plant compounds. Avoid alcohol, as it strains the liver, promotes inflammation, and irritates the gastrointestinal mucosa.
Eat at least 3 portions of vegetables (200–250 g) daily in combination with high-quality oils, spices, and fresh herbs. Be cautious with alliums (onions, leeks, garlic) and cabbage vegetables, as these can cause bloating. Depending on tolerance, you should be somewhat more sparing with fruit. If consumed in excessive amounts, the fructose it contains cannot be fully absorbed by the small intestine, then passes into the large intestine and is fermented there by bacteria. In addition, large amounts of fructose strain the liver and impair the detoxification process. Prefer ripe, seasonal, and regional fruit.
Consume a portion (approx. 150 g) of lean, unbreaded meat or fish no more than two to three times per week, and try to limit red meat. Valuable alternatives include plant-based protein sources such as tofu, nuts, seeds, kernels, and legumes. Make sure not to eat too much protein, as its breakdown produces uric acid, which is excreted via the kidneys. If the kidneys are overloaded, uric acid is deposited in the joints and, in addition to kidney stones and reduced kidney function, can lead to gout in the long term. Uric acid also causes a loss of water and minerals.
Avoid white flour products, starch, and sugar, as these contain isolated carbohydrates and support the growth of harmful bacteria and fungi. They cause blood sugar and insulin levels to rise too quickly, which promotes cravings and weight gain. Suitable unprocessed, gluten-free staple foods include rice, corn, millet, oats, quinoa, amaranth, buckwheat, potatoes, sweet potatoes, Jerusalem artichokes, cassava, and small amounts of high-quality spelt/ancient spelt. Artificial sweeteners such as aspartame should be completely avoided. These stimulate insulin production even without carbohydrate content and promote an unfavorable bacterial flora in the gut. Alternatively, small amounts of honey, agave syrup, maple syrup, etc., can be used.
Use high-quality plant oils with a good fatty acid profile whenever possible. For cold dishes, flaxseed oil, rapeseed oil, hemp oil, and olive oil are suitable. For frying, butter, coconut fat, or ghee are particularly suitable. As a spread, you can use high-quality butter. Margarine should be avoided due to its hydrogenated fats.
