How do I feed my microbiome? Tips for a strong intestinal flora

Resistant starch — power for your intestinal bacteria

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A secret tip for a strong microbiome is resistant starch. It is created when you boil potatoes and then let them cool down. When cooled, the structure of starch changes so that it is not metabolized in the small intestine but only in the large intestine. That's where your intestinal bacteria enjoy this special “food.” Rice or noodles that you let cool down after cooking also contain resistant starch.

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Fermented foods — balance for the intestinal flora

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Fermented foods are a second key to a healthy microbiome. Classics such as sauerkraut, yogurt, kimchi or kefir provide valuable lactic acid bacteria that balance your intestinal flora. They act as a natural support for your immune system and help your body absorb nutrients better.

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Legumes and variety on the plate

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Fermented foods are a second key to a healthy microbiome. Classics such as sauerkraut, yogurt, kimchi or kefir provide valuable lactic acid bacteria that balance your intestinal flora. They act as a natural support for your immune system and help your body absorb nutrients better.

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Nutrition is more than calories

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A strong microbiome means: Your weight is more easily regulated, your immune system is strengthened, and your mood remains stable. It's not just what you eat that's important, but how: Eat slowly, consciously and enjoy intensely. This promotes digestion and gives your body time to make optimal use of the valuable nutrients.

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This is how you move your microbiome forward

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• Focus on plant-based diversity and colorful meals
• Use resistant starch from cooled potatoes, rice, or pasta
• Include fermented foods regularly
• Eat legumes such as lentils or beans
• Take your time while eating and enjoy consciously

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These simple behaviors make your gut flora strong and balance your microbiome.