Gut Instincts: The Real Deal with Pre- and Probiotics [English version]

In our current wellness industry, there seems to be no shortage of products promising to optimize your gut microbiome and improve digestion. Pre- and probiotics have gained tremendous popularity in recent years, with manufacturers often presenting them as the key to a healthy digestive system. In this quest for a balanced gut flora, many consumers seem to forget that the most effective 'solutions' are often found in simple, everyday practices.

Prebiotics are nutrients that promote the growth and activity of beneficial bacteria in the intestines, while probiotics are live microorganisms that contain these beneficial bacteria themselves. The promise of a healthy digestive system and improved digestion has led to an abundance of supplements on the market. However, recent research shows that many of these products do not always deliver the results they promise. Furthermore, some supplements may not even survive until they reach the intestines, where they should do their work.

The essence of a healthy gut flora often lies in the simple, everyday choices we make regarding what we consume. Fiber-rich foods, such as whole grains, vegetables, and fruits, provide an ideal substrate for healthy gut bacteria. Fibers are the indigestible components of plants that serve as food for the bacteria in the intestines. By incorporating sufficient fiber into your diet, you promote the growth of these beneficial bacteria and support a healthy gut flora.

A phenomenon that I often observe around me is that we often base our conclusions about digestive issues on the symptoms themselves, suspecting that our gut flora is defective or 'out of balance'. However, it is difficult to say with certainty whether a lack of diverse bacteria in the gut flora is the cause of those issues. In response, people tend to quickly turn to supplements, even if the cause lies elsewhere or if there is no actual deficiency. For stomach and intestinal complaints due to illness, stress, medication, or lifestyle changes, a different approach is required. Compare it to fertile soil: if the ground is not suitable for a particular plant, there is no point in planting it excessively. Similarly, pro- and prebiotics are not effective if the underlying cause of stomach and intestinal problems lies elsewhere.

There are numerous causes for such problems, and since everyone has a unique gut flora, what works for one person may not necessarily be effective for another. It is crucial to determine what specifically in your body and lifestyle could be causing these issues. And when you don't get to the root of the problem, the best option is often to adjust your lifestyle to what works for you. Listening to your body and providing it with what it needs to function is essential. After all, your body can already do a lot on its own.

If problems persist, this may be due to another underlying cause or simply to the unfortunate functioning of the body, which sometimes lies beyond our control. Fortunately, there are possible solutions, such as medication or lifestyle changes. Nevertheless, it is important to let go of the pursuit of 'ideal/perfect health,' as our bodies are inherently complex and not always feasible.

What does your digestion fundamentally need to function?

• Fiber (Many fibers are prebiotic because they provide healthy conditions for bacteria to grow. A consistent intake of fiber is therefore easier than prebiotic supplements, of which you cannot check the quality and it is questionable whether it ends up in the right place in the body).
• Some regularity and stability in eating patterns (This looks different for everyone. Some people function better by regularly eating small snacks throughout the day, while others prefer a few larger meals. The most important thing is to learn to listen to your body's signals and respond to them. This is an individual process. I want to emphasize the importance of avoiding constant experimentation with different diets and avoiding sudden, major lifestyle changes).
• Bitters
• Adequate fluid intake
• Variety in diet
• Stress reduction
• Movement of the body (ordinary everyday movement)

Bitters, often overlooked, can have a very positive effect on digestion. Bitter components stimulate the production of digestive fluids, thereby contributing to efficient food processing in the gastrointestinal tract. A bitter digestive after a meal can be a simple yet effective way to stimulate digestion. When we taste bitter flavors, this sends a signal to the body to release digestive juices such as stomach acid, enzymes, and bile. These fluids help break down and digest food, allowing nutrients to be better absorbed. Bitters have largely disappeared from our diets nowadays, so it can be useful to incorporate them in some other way.

Once you taste the bitter flavor, those stimuli travel via the vagus nerve to the salivary glands and stomach to release digestive juices such as saliva, stomach acid, enzymes, and bile. By making them part of your diet or using a bitter tincture like the digestive extract (soon) available on this website, you can effectively support your digestion.

Instead of relying on an abundance of supplements and products that often yield little results, I hope to make consumers aware of the power of simpler choices. There are so many influencers and internet gurus trying to convince others to lose themselves in the next 'health trend' for a lot of money. Miracle cures are rarely real, if they even exist at all. These solutions often oversimplify complex matters, while the real, simple choices are usually not so remarkable. In our pursuit of an illusion of perfect health, these trends can be very tempting. They promise a solution to what we perceive as deficiencies. However, not everything is achievable. Although we would like one miracle cure that takes away all our discomforts, we often find relief in everyday and thoughtful choices by making small changes in our routines. Whether it's the decision to take that medication because your body needs that help or to add more fiber and bitters to our diet, small adjustments in routine are often difficult because we are creatures of habit. Therefore, taking one small step can be enough to find motivation.

Promoting a healthy gut flora, therefore, does not have to revolve around a big range of expensive supplements, but rather around embracing simple and often logical methods. A foundation of nutritious food, water, exercise, and adding bitters to your diet could be enough. I want to make clear that using pre- and probiotics is not a bad thing! In fact, they can be really benifical, but should not be used to substitute the things listed above or to 'cure' something. Take into account that it might not work for you at all. 

Note: Sometimes we do not have the ability to change our lives due to poverty, mental health issues, war, or other concerns. Be kind to yourself. Everyone is just trying their best. As long as you do not have the capacity or luxury (for whatever reason) to make a change, you do what you have to do to live. And sometimes that's enough!