Restores balance to your digestion

Why is a healthy gut flora important for well‑being?

The gut is much more than just a digestion centre. Our health and well‑being are in a direct relationship with the state of the gut and its microbiome. 

When the balance of gut bacteria is disturbed, the gut resembles a garden where weeds dominate and essential nutrients are hard to find. 

What are the typical signs of a disturbed gut balance?

Unpleasant symptoms soon follow, including abdominal cramps, constipation or diarrhoea, bloating, a feeling of fullness, allergies and food intolerances, gastritis and other gastrointestinal disorders. 

Additionally, mood swings and chronic fatigue, skin problems, unexplained weight gain and obesity are possible. 

How does a gut reset work step by step?

But since our gut is not a silted sewage pipe, you cannot help it by simply flushing it out thoroughly. And flushing will not only remove the bad bacteria from the gut – a thorough wash will also eliminate good bacteria. 

A gut reset is much more comprehensive, gentle and respectful. The term comes from the Latin “sanara”, meaning “to heal” or “to restore”. The aim is to detoxify the body, optimise digestion and thereby strengthen the immune defence and improve well‑being. 

A gut reset is a course that begins with gut cleansing, during which toxins and harmful bacteria are expelled from the gut. Afterwards, beneficial gut bacteria are rebuilt with the help of pre‑ and probiotics. Not only specific measures matter here, but also proper eating habits and healthy routines are of great importance.

How long does a gut reset take and what should you watch for?

A gut reset takes time and the programme can last from a few days to several months. At the beginning, harmful bacteria are washed out of the gut (usually by an enema). Then prebiotics come into play to create the optimal environment for beneficial bacteria. Prebiotics are non‑digestible carbohydrates that serve as food for the gut flora. To build a healthy microbiome, the gut is colonised with beneficial bacterial strains such as lacto‑ and bifidobacteria. 

Probiotics are taken in liquid form or in capsules, which deliver these bacteria. They should produce lactic acid and contribute to a healthy bacterial balance in the gut. 

Happy gut, happy life: top tips for an effective gut reset

• You should start with a laboratory diagnostic test. A stool sample is taken to determine whether and which fungi and bacteria need to be monitored. Gut cleansing is then carried out in consultation with the treating physician.
• During the course, avoid products that feed a harmful flora. These include processed foods, fast food, table sugar, caffeine, alcohol, sweetened drinks, wheat rolls and other gluten‑containing foods. If you are lactose intolerant, avoid dairy products.
• Consume enough healthy fats – particularly omega‑3 fatty acids, which are abundant in wild salmon, flaxseed oil and nuts. If necessary, you can take omega‑3 capsules.
• Rely on prebiotic foods: legumes, inulin, whole grains, oats, onions, garlic, bananas, psyllium husks or flaxseed. It is recommended to eat several servings of vegetables daily or at least 200 g of vegetables with every meal.
• You can also feed your gut bacteria with the fibres pectin and beta‑glucan. Pectin comes from pureed apples and carrots, and beta‑glucans are found in oats and barley.
• A particularly good diet for the gut flora is resistant starch. It forms when you cook potatoes, rice and beans and let them cool after heating. The bacteria ferment resistant starch and produce butyric acid from it, which protects your gut flora from harmful bacteria and contributes to a healthy gut lining and blood vessels in the intestinal wall.
• Probiotic foods such as freshly fermented yoghurt, kefir, sauerkraut, the Japanese seasoning paste miso, pickles, fermented tea kombucha and apple cider vinegar promote a healthy microbiome balance and support the action of beneficial lactic acid bacteria.
• Bitter compounds in coriander, gentian, wormwood, yarrow, cucumber, green pepper, artichokes and broccoli as well as soothing herbs such as caraway and fennel are a great way to give your digestion some relief.
• Be aware that your body needs time to get used to a gut‑friendly diet. Increase the amounts of prebiotic and probiotic foods gradually over 30 days.
• Ensure there are several hours between your meals. Your stomach needs time to rest and digest. Even healthy snacking in excess does not relieve your digestive system. Chew every bite slowly and thoroughly, as digestion already begins in the mouth.
• Digestion loves movement and restorative sleep. To prevent your gut from becoming sluggish, take a ten‑minute walk after a meal. Sleep at least 7 hours to allow time for regeneration.
• Possible side effects of a gut reset include headaches, dizziness or blemished skin. These complaints often occur when toxins are expelled from the body in large amounts. If they persist, see a doctor.

With these simple tips and routines, unpleasant gastrointestinal complaints will soon be a thing of the past!