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What you can learn from your gut bacteria and microbiome

Not only your gut is part of your microbiome - The microbiome is to be perceived in its entirety as an organ.

With the bestseller "Gut with Charm" by Giulia Enders, published in 2014, the larger public also became aware that the gut is an undervalued organ. More attention needs to be paid to it, she said, because the many microorganisms present in it greatly influence our health and even our moods. We need to stop fighting our gut and its bacteria and start living with it in a loving symbiosis.

According to the latest research, it is not only the gut but the entire microbiome that needs to be perceived as an organ. The microbiome describes all the microorganisms that populate our organism. In particular, all intestinal bacteria, i.e. the intestinal flora, but also the microorganisms that inhabit the skin, oral and nasal cavities, as well as the mucous membranes. This complex structure not only ensures that healthy microorganisms are tolerated, but also fends off pests. Therefore, it is extremely important to maintain a lifestyle that supports the microbiome and does not make it unnecessarily difficult.

An unbalanced microbiome can negatively affect the immune system and metabolism. The human brain and genes also constantly communicate with the microbiome and influence our physical and mental health. Lack of diversity in the microbiome in particular can fuel harmful germs and lead to various diseases.

Did you know that even during birth, the mother imparts a kind of microbial program to the infant that plays a significant role in the development of the immune system and later diseases? So we are not as self-determined as we think!

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How might you recognize an unbalanced gut microbiome?

  • frequent flatulence
  • diarrhea
  • abdominal pain
  • constipations
  • constant tiredness and fatigue
  • various food intolerances
  • thyroid diseases
  • Weight problems
  • depressive moods

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How can you support your gut microbiome in particular?

There are a number of foods that can positively influence the gut microbiome. They increase bacteria with anti-inflammatory effects, for example, and can protect against chronic diseases. A balanced diet with lots of plant foods and fiber and well-chosen probiotics and prebiotics help the microbiome stay in balance. Not only is the choice to eat the right food important, but also how that food can be utilized in our gut. If you look a little outside the box, it quickly becomes clear that chronic stress and little exercise also have an impact on the microbiome. Also, frequent antibiotic intake can do a lot of damage from one day to the next and should be taken with a grain of salt.

Your microbiome doesn't like that much:

  • White flour
  • Sugar
  • too much meat and sausage
  • artificial sweeteners
  • preservatives and artificial additives
  • too much processed food
  • alcohol

Food for a balanced microbiome

  • High fibre foods
  • Lots of fresh fruit and vegetables
  • Whole grains
  • Legumes
  • Acidified dairy products

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Fermented foods and drinks

  • Sauerkraut
  • Fermented vegetables
  • Kimchi
  • Water kefir
  • Milk kefir
  • Kombucha

Fermented foods are the perfect little regular support for your microbiome and can help build a variety of beneficial bacteria in your gut flora. Our Kombucha is the perfect alternative to regular soft drinks, providing you with additional probiotics and lots of important nutrients, plus it tastes delicious. Definitely better than eating sauerkraut on a regular basis! It's always important to buy unpasteurized kombucha, which contains no artificial additives.


such as lactobacilli, bifidobacteria, enterococci, Escherichia coli, yeast cultures...

  • displace pathogenic germs
  • regulate digestion
  • strengthen the intestinal barrier
  • help the immune system in the intestine


such as inulin, fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS) and inulin...

  • support the multiplication of good intestinal bacteria
  • have a positive effect on your intestinal environment
  • are good for your digestion

FOS and inulin are found in artichokes, leeks, chicory, garlic, wheat, onions and unripe bananas.

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Lifestyle for your healthy microbiome

Often in our daily lives, we don't even realize that various little bad habits can end up adding up and leading to health ailments. Always make sure you are....

  • drinking enough water
  • chewing slowly and eating consciously
  • not eating meals too irregularly
  • integrating regular exercise into your daily routine
  • avoiding stress, e.g. through meditation or yoga.

Often the body is understood as a simple machine and not seen how complex and unique it is. Every person is genetically different and every microbiome acts differently. Just like in life, there is no one miracle recipe for everyone. One thing is for sure though!

Being aware of the complexity of the microbiome and listening to yourself from time to time, as well as integrating small useful routines into your daily life helps enormously to strengthen your body and to avoid unnecessary diseases.

KOMBUCHERY Blog Autor Merle

Thanks for reading!
You can find more of my articles from A, like alcohol-free kombucha cocktails to Z, like lemon ginger kombucha, on our KOMBUCHERY blog. Let's learn more about kombucha together!

Note: This article is intended for informational purposes only and should not be construed as professional analysis, advice or medical information, but contains the author's personal opinion based on researched literature and personal experience on the subject.

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