Intestinal health - strengthen your intestines: Burgerstein Vitamine

The intestine performs many vital functions and is much more than just a digestive organ. It is not only important for the absorption of nutrients, but also for the immune system, hormone production and our well-being. In this article, you will learn more about the functions of the gut and how you can support it in addition to your diet.

Structure of the intestine

The intestine, with a total length of approx. 6 - 8 meters, can be roughly divided into two sections: the small intestine and the large intestine. The digestive system extends over various sections from the oral cavity via the stomach, small and large intestine to the anus (rectum). In the small intestine, nutrients such as carbohydrates, fats and proteins are broken down into smaller components and then absorbed via the intestinal mucosa. Vitamins and minerals are also absorbed. After most of the nutrients have been absorbed in the small intestine, the remaining intestinal contents pass into the large intestine. During the passage through the large intestine, a large proportion of the water is removed from the food pulp, which thickens and shapes the stool.

The microbiome

Countless microorganisms live in our intestines, which together form the microbiome (intestinal flora). Among other things, they support our body in digestion. Food components that do not contribute to our energy supply, such as dietary fibers, are processed by our intestinal bacteria. The composition of the intestinal flora varies from person to person and is important for our well-being and health. A reduction in bacterial diversity can be associated with diseases. For example, certain types of bacteria may protect the mucous membrane of the large intestine from inflammation. These include bacteria that promote mucus production in the colon or bacteria that promote the nutrition of the colon mucosa by producing short-chain fatty acids (butyrates) from dietary fibers as well as lactobacilli and bifidobacteria.

Intestinal functions

Immune system

The digestive tract is increasingly recognized as an important part of our immune system. The gastrointestinal tract plays an active role in preventing pathogens such as bacteria, viruses, parasites and allergenic food components from entering our bodies. A disturbed intestinal barrier can lead to incompletely digested food components entering the bloodstream. This can overstimulate the immune system and trigger or worsen allergies. In “leaky gut syndrome”, intestinal cells are no longer tightly packed together, resulting in inflammation and increased permeability. A healthy gut with an intact barrier protects against these processes and helps to keep the immune system in balance.

Hormonal production

The regulation of our food intake is controlled by hunger and satiety, among other things. During digestion, the intestine sends signals to the brain that trigger the feeling of satiety. Hormones such as GLP-1 and peptide YY are released when the chyme enters the intestine. On the one hand, these hormones slow down gastric emptying and, on the other, their release reduces the feeling of hunger, which controls food intake. A healthy gut helps to control appetite and contributes to a balanced energy level.

Support the intestines through nutrition

As the food pulp serves as the main source of energy for the bacteria in the intestine, its composition has an influence on the growth of individual bacterial strains.

Dietary fibres (prebiotics): also known as dietary fibres, are indigestible components of plant foods such as vegetables, fruits, whole grain products, nuts and legumes. They cannot be broken down by the human digestive system, but are important for healthy digestion. In the intestine, they serve as food for beneficial bacteria, promote bowel movements and support intestinal health by preventing constipation and stimulating bowel movements.
Probiotic foods such as yoghurt, sauerkraut or kefir contain live microorganisms that can have a positive effect on the intestinal flora.

Other nutrients for a healthy gut

L-glutamine is the most abundant amino acid in the body and serves as an important source of energy for rapidly dividing cells such as the enterocytes in the intestine and immune cells. In stressful situations or when the intestinal mucosa is poorly supplied, the need for L-glutamine increases because the body's own production in the liver is reduced. The main application of L-glutamine is the regeneration of the intestinal mucosa, but the amino acid can also be used in stress situations or to support wound healing. Supplementation is also well tolerated at doses of over 10 g per day.
Probiotics are special preparations with living microorganisms (lactobacilli and bifidobacteria) and can help to suppress pathogenic germs, improve the barrier function of the intestinal wall and support the immune system.
Prebiotics (inulin, resistant starch) are dietary fibres that serve as food for the bacteria in the intestine. As food supplements, they support the growth of bacteria and strengthen the microbiome.

Possible micronutrients for intestinal health

Vitamin D: is only absorbed to a reduced extent in the case of disorders of the digestive tract where fats are poorly absorbed. The storage of vitamin D is also reduced. These include inflammatory bowel disease, coeliac disease, lactose intolerance or bariatric surgery (e.g. gastric bypass).
Vitamin C: draws water into the intestine and softens the stool.
Vitamin B complex: the need for B vitamins increases with chronic intestinal inflammation. B vitamins also support repair processes on the intestinal mucosa.
Zinc: promotes the repair process of the intestinal mucosa.
Magnesium: draws fluid into the intestine and softens the stool.
Omega-3 fatty acids: their immunomodulatory and anti-inflammatory effects reduce disease activity in intestinal diseases.

Intestinal build-up

An occasional intestinal build-up can help to maintain the balance in the intestine. By consuming probiotic foods or preparations, beneficial bacteria can be colonized, and the intestinal flora can be brought into balance. After antibiotic treatment, it is particularly important to rebuild the gut in a targeted manner, as the intake of antibiotics has also eliminated bacteria in the gut.

Tips for everyday life

Take enough time to eat, chew your food well and make sure you are in a relaxed environment. This prevents bloating.
Eat 5 portions of fruit and vegetables a day. Include 3 portions of vegetables and 2 portions of fruit to ensure a good supply of dietary fiber, vitamins and minerals.
Reduce stress and build regular islands of relaxation into your daily routine, such as meditation, yoga or a sauna session, as the intestines are closely connected to the parasympathetic nervous system, a part of the autonomic nervous system. When the parasympathetic nervous system (rest) is active, processes such as digestion are stimulated.
Incorporate exercise into your daily routine by taking the stairs or going for a walk after work. Physical activity stimulates the intestinal muscles and promotes intestinal movement, which is responsible for the transportation of food chyme through the intestines.
Drink enough unsweetened drinks each day. Sufficient fluids support digestion and the absorption of nutrients from food.