Health begins in the gut – we hear this statement more and more often, and for good reason. The gut is not only our digestive organ, but also a highly complex center that influences our entire well-being. Around 100 trillion microorganisms, collectively known as the microbiome, colonize our gut. (In adults, the microbiome weighs up to two kilograms!) More and more studies are showing that a healthy microbiome is closely linked to a strong immune system, better mental health and a lower susceptibility to chronic diseases.
What we eat has a direct influence on the diversity and balance of bacteria in the gut. Regional and seasonal foods in particular play a key role in this. Not only do they provide us with essential nutrients, they also help to nourish and strengthen our microbiome.
How the microbiome works
Our intestinal microbiome consists of billions of bacteria, fungi and other microorganisms that perform many important tasks: They help with digestion, produce vitamins, strengthen the immune system and protect us from pathogens.
A diverse microbiome is crucial for a healthy gut, because the more different types of bacteria live in the gut, the better it can respond to different requirements. However, this diversity is significantly influenced by our diet. For example, fiber and fermented foods promote the growth of “good” bacteria, while an unbalanced diet high in sugar and fat can upset the microbiome. Fiber is broken down by slow-growing microorganisms that provide valuable components for humans, such as vitamins and hormones, and stimulate the health system. In contrast, sugar is broken down by very fast-growing microorganisms, which quickly become hungry again and release fewer health-promoting substances into the body. Basically, however, a healthy system needs both: fast and slow-growing microorganisms.
The good news is that our microbiome is malleable. Dietary changes can show positive effects after just a few days and within just six weeks you can recolonize your gut in a healthy way.
Which foods are good for the gut?
The most important keyword for a healthy diet is: diversity! The more diverse and balanced your diet is, the more diverse your microbiome will be. Vegetables and fruit in particular are rich in microorganisms: if you eat an apple alone, you have consumed around 100 million microorganisms. Every fruit and vegetable has a different composition of microorganisms, which is why the rule of thumb is: the more different fruit and vegetables, the healthier the gut – there’s no such thing as too much variety!
In addition, fermented foods such as sauerkraut, kimchi, miso, tempeh, yoghurt, kefir etc. are considered incredibly healthy because they are rich in probiotic bacteria that promote balance in the gut microbiome. The exciting thing is: you can basically ferment any vegetable! (Read our blog post about fermenting). Raw milk cheese and handmade cheeses in particular are also healthy for the intestinal flora.
Regional and seasonal foods for the microbiome
Regional and seasonal foods are particularly beneficial for the microbiome, as they are fresh and often less processed and therefore retain all their nutrients and contain fewer harmful additives or preservatives. For the microbiome, the fresher the fruit or vegetables, the healthier they are for our gut. The longer food is stored, the more its microbiome changes, so that the longer it is stored, the worse it affects our intestinal health. The fact that regional products have shorter transportation routes and are only stored for a short time means that their freshness and probiotic properties are preserved.
By focusing on seasonal and regional food, we not only support local agriculture and the environment, but also actively contribute to the health of our microbiome. Please note: Microorganisms are everywhere! The healthier the microorganisms in our soil, the more diverse the microorganisms in our food. Sustainable agriculture and the preservation of healthy soils therefore not only contribute to the protection of the environment, but also to our health.
Practical tips for everyday life
- Visit weekly markets or farm stores: Weekly markets or farm stores offer a great opportunity to buy fresh, seasonal and regional produce directly from the producer. Here you will not only find the best quality fruit, vegetables and herbs, but often also organically grown products that can support the microbiome. Visiting such markets strengthens local agriculture and avoids long transportation routes, which can affect the nutritional quality of the food.
- Cook seasonally: Take advantage of seasonal foods that are available in your region right now. The variety of local vegetables may inspire new creations in the kitchen and not only give your gut a boost, but also your palate!
- Try fermentation: Fermenting food is an easy way to support your microbiome. You could simply try it out yourself and make sauerkraut or kefir at home, for example.