Our intestines are alive!

Written by Lena, Nutritionist (M.Sc. Medical Nutrition)

We refer to the totality of all bacteria in our intestines as the microbiome. This is a true all-rounder… it influences our fat and carbohydrate metabolism, the hormone balance and our immune system. Even the blood sugar level depends on the different types of bacteria that settle in our body over the years.

Microbiome, is it healthy?

The human gut microbiome consists of a large number of different bacterial strains. There are good bacteria that help us, for example, to absorb important nutrients from food. But there can also be bacterial cultures among them, which produce harmful substances and are more likely to harm our intestinal health.

In general, the more diverse the microbiome, the healthier it is for us. Since the bacteria in the gut feed on what we ingest through food, a healthy microbiome composition depends heavily on a healthy diet.

Our gut bacteria are sensitive

The growth of bacteria is always highly dependent on their environment. Various external influences can therefore have a direct effect on the composition of the bacteria in the intestine. Negative factors here are mainly sugar, sweeteners and salt. These can prevent the growth of good bacteria in our gut. Even smokers usually have an unhealthier microbiome. In addition, there are drugs such as antibiotics that kill not only pathogens, but also important healthy bacteria. Ultimately, age and genetic pre-requisites also play a role in the composition of the microbiome.

What do we need the microbiome for?

The bacteria in our intestines produce very different substances. These include, for example, the short-chain fatty acids acetate, propionate and butyrate. These are particularly important for the regulation of our metabolism and immune system. They influence our appetite and support fat loss. They can also activate parts of our immune system. In metabolic diseases such as type 2 diabetes and autoimmune diseases, a healthy microbiome is therefore of particular importance.

What does the microbiome have to do with diabetes?

The short-chain fatty acids, which are produced by our microbiome, also affect our liver metabolism. With an unfavourable microbiome composition, e.g. through an unhealthy, low-fibre diet, inflammation in our body is promoted in this way. High levels of inflammation can mean that the body can no longer react adequately to the release of insulin. Insulin is important for the absorption of glucose (i.e. sugar) from the blood into the cells. When the insulin is no longer effective due to an unhealthy microbiome, the body's cells can no longer absorb the sugar and blood sugar levels rise. Thus, certain bacteria in our intestines can promote the development of diabetes. Conversely, a healthy gut microbiome can also help to normalise blood sugar regulation.

Foods for a healthy gut

With these foods you can optimally strengthen your microbiome and support your insulin metabolism in a natural way!

Legumes (lentils, chickpeas, beans, …)
Whole grains
Psyllium husks, linseed, or chia seeds
Cruciferous vegetables (cabbage, broccoli, kohlrabi, cress, …)
Fermented products (yogurt, kefir, tempeh, …)

The best supplement:

Almased supports your microbiome

The influence of Almased on the microbiome is currently being investigated in a 3-year study at the University of Edmonton. The subjects follow a diet with increased protein content (Almased diet) for 12 weeks. In particular, the composition of the intestinal microbiome before and after the diet will be analysed. However, the effect of Almased on obesity-related diseases is also observed in the study.

But what can already be said, is that honey is a main ingredient in Almased and contains many complex fructose structures, the so-called fructooligosaccharides. These are indigestible for us but promote the growth of healthy bacterial strains in our intestines. At the same time, the glycaemic index of honey is particularly low, so it is also well suited for people with diabetes.

Our delicious shake recipe with fibre-rich chia seeds supports a healthy microbiome!

Lactic acid bacteria from yogurt promote a balanced gut flora, while chia seeds are a good source of nutrients for our healthy gut bacteria.

Strawberry Chia Shake:

150ml yogurt 15% fat
150ml water
50g Almased
2 tsp rapeseed oil
1 tsp chia seeds
80g strawberries

1 serving approx.: 384 kcal – 22g protein – 18g fat – 31g carbohydrates

Blogs

Our intestines are alive!

Microbiome, is it healthy?

Our gut bacteria are sensitive

What do we need the microbiome for?

What does the microbiome have to do with diabetes?

Foods for a healthy gut

The best supplement:

Almased supports your microbiome

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