The gut flora (gut microbiome) is the collective term for the trillions of microorganisms living in our digestive system, which play a key role in digestion, vitamin production and the functioning of the immune system. If this balance is disrupted (dysbiosis), bloating, abdominal pain and chronic fatigue may occur. The Endomedix Gastroenterology Centre According to experts, diet is the most effective way of restoring gut flora.
Why is the balance being upset?
There are a number of factors that can harm beneficial bacteria:
- Improper nutrition: Too much sugar and processed food feeds harmful microbes.
- Antibiotics: They often kill off the beneficial bacteria as well.
- Chronic stress: It directly influences the composition of the microbiome via the gut-brain axis.
The 4 basic rules of a gut-friendly diet
1. Fibre awareness
Fibre is the „fuel” for beneficial bacteria.
- Soluble fibre (e.g. oats, apples, psyllium husks): They form a gel and nourish the cells of the intestinal lining. They are recommended for people with IBS because they are gentler on the stomach.
- Insoluble fibre (e.g. whole grains, nuts): They aid bowel movements and prevent constipation.
Tip: Gradually increase your fibre intake and drink at least 2 litres of water a day!
2. Combining prebiotics and probiotics
- Prebiotics (the „nutrient”): Onions, garlic, asparagus, bananas. They help the good bacteria to multiply.
- Probiotics (the „live flora”): Fermented foods such as kefir, natural yoghurt, sauerkraut or kimchi.
3. Variety (The „Rule of 30”)
Try to aim for at least 30 different plant-based foods (vegetables, fruit, herbs, seeds) – make sure you eat them. A varied diet leads to a diverse and resilient microbiome.
4. Avoid „microbiome killers”
Artificial sweeteners (aspartame, sucralose) and preservatives have been shown to have a negative effect on the composition of the gut flora.
Advice for specific conditions
| Status | Diet Focus |
| IBS | Low-FODMAP diet: Temporary avoidance of short-chain carbohydrates under the supervision of a healthcare professional. |
| IBD (Crohn’s disease, colitis) | A low-fibre diet during flare-ups, and a diet rich in omega-3 during remission. |
| Coeliac disease | A strict, lifelong gluten-free diet. |
Sample diet to support gut flora
- Breakfast: Oat porridge with berries, walnuts and linseeds.
- Lunch: Grilled fish or lentil patties with a huge mixed salad, dressed with olive oil.
- Afternoon snack: A glass of kefir with live cultures.
- Dinner: Pan-fried salmon with steamed broccoli and quinoa.
