Improve your gut flora and strengthen your well-being from within.

The easiest way to build up your gut flora? Focus on a high-fiber diet with plenty of vegetables and whole grains, regularly include fermented foods like yogurt or sauerkraut, and reduce sugar and stress. These measures specifically feed the beneficial bacteria and help you establish a healthy balance in your gut.

Your path to greater well-being: Why it all starts in the gut

Do you often feel tired, bloated, or struggle with unexplained digestive problems for which you simply can't find a cause? The answer to these questions lies much more often than you might think in your gut, more precisely in your microbiome . This is a vast ecosystem inhabited by trillions of microorganisms.

These tiny inhabitants are far more than just digestive aids. They have a massive impact on your immune system, your mood, and even your skin. If this delicate balance is disrupted, it can affect your entire body.

What your gut does for you

Imagine your microbiome as a flourishing garden. The beneficial bacteria are the diligent gardeners, tending and caring for everything, while harmful bacteria proliferate like weeds and disrupt the balance. When the gardeners are outnumbered, the effects quickly become apparent:

• Digestive chaos: Constant bloating, constipation, diarrhea or an unpleasant feeling of fullness are often the first and clearest warning signs.
• A weakened immune system: Your gut is the center of your defenses. Approximately 70% of your immune cells reside there. An imbalance makes you more susceptible to infections.
• Mental slumps: The so-called gut-brain axis is a direct communication pathway. An unhealthy gut can lead to concentration problems, fatigue, and low mood.
• Skin problems: Skin impurities, eczema, or a sallow complexion can also have their roots in a disturbed intestinal flora.

The following table gives you a quick overview of the most common signs that may indicate something is wrong in your gut.

Common signs of a disrupted microbiome

Body area	Possible symptoms
digestive tract	Bloating, constipation, diarrhea, feeling of fullness, abdominal pain
immune system	Frequent colds or infections, slow wound healing
Mind & Energy	Chronic fatigue, mood swings, concentration problems
skin	Acne, eczema, skin impurities, rosacea
General well-being	Food intolerances, sugar cravings

These symptoms are often just the tip of the iceberg. They are your body's way of telling you that your inner balance needs support.

A healthy microbiome isn't a matter of chance, but the result of your daily choices. Every meal is a crucial decision: Are you feeding the beneficial bacteria or the rampant weeds in your gut?

This guide leads you to better gut health without myths, using scientifically sound, practical strategies. I'll show you how to specifically promote the right bacteria through your diet and lifestyle, and when a deeper, personalized insight through a gut microbiome test from mybody®x can make all the difference. My goal is to give you the knowledge to understand your body's signals and take control of your well-being.

The right food for your gut bacteria

Your diet is undoubtedly the most powerful tool you have to balance your gut flora. Imagine you're the personal chef for the roughly 100 trillion bacteria in your gut. With every meal, you decide which of these little helpers you generously feed and which you put on a diet.

The secret lies in serving your beneficial gut bacteria exactly what they love: fiber . These plant fibers are indigestible for you, but for your good gut bacteria, they are a real feast.

During the fermentation of these fibers, they produce valuable substances such as butyrate , a short-chain fatty acid. Butyrate is like a super fuel for your intestinal lining – it strengthens the intestinal barrier and has an anti-inflammatory effect throughout the body.

The problem? Most of us are starving our hardworking gut bacteria. The German Nutrition Society (DGE) recommends eating at least 30 grams of fiber daily. Unfortunately, the reality is quite different: On average, we in Germany only manage about 18 grams per day.

This is how you easily break the 30-gram mark.

At first glance , 30 grams might sound like a lot of work, but with a few clever adjustments, you can achieve it more easily than you think. It's not about turning everything upside down overnight, but about strategically incorporating fiber-rich powerhouses into your daily routine.

Here are some of the best fiber champions that you can easily combine:

• Legumes: Lentils, chickpeas, and black beans are true heroes. One serving (about 200g cooked) provides you with around 15 grams of fiber – half the battle!
• Whole grain products: Simply swap white bread for whole grain bread or white pasta for its whole grain counterpart. One slice of whole grain bread already gives you an extra 2–3 grams .
• Nuts and seeds: A handful of almonds, walnuts, or chia seeds as a snack or in muesli is a super easy way to get enough nutrients. Two tablespoons of ground flaxseed provide you with a whopping 6 grams .
• Vegetables: Broccoli, carrots, and artichokes are particularly rich in fiber. Leeks, onions, and garlic are also fantastic because they contain inulin – a prebiotic that especially feeds the beneficial bifidobacteria.
• Fruit: Berries (especially raspberries and blackberries), apples and pears with peel are also excellent sources.

A simple trick that always works for me: Add a portion of vegetables or a salad to every main meal and consistently choose whole-grain bread and pasta. Your gut will thank you immediately.

Diversity on the plate for diversity in the gut

It's not just about the sheer quantity of fiber. Variety is almost more important. Every strain of bacteria has its own preferences. The more colorful and varied your diet, the more diverse and resilient your microbiome will be.

Instead of eating the same apple every day, try a pear, some berries, or a kiwi. Instead of always relying on lentils, try incorporating chickpeas, black beans, or edamame into your dishes.

A good rule of thumb is to try to eat over 30 different types of plants per week . That may sound like a lot at first, but remember: herbs, spices, nuts, and seeds all count!

If you'd like to delve deeper into the topic and are looking for concrete ideas, you'll find further valuable tips and recipes in our guide to gut flora-building nutrition . By nourishing your gut bacteria with a varied, plant-based diet, you lay the foundation for a strong immune system, stable digestion, and greater well-being.

Use probiotics and fermented foods strategically

Now that we've looked at what foods strengthen your good gut bacteria, we're going a step further: to directly boosting them with live microorganisms. With probiotic foods and targeted supplements, you can actively colonize your gut with beneficial bacteria and thus shift the balance in your favor.

Think of it like a garden renovation: With the fiber (i.e., the prebiotics), you've perfectly fertilized and prepared the soil. Now it's time to sow specific new, beneficial plants – and that's exactly what the probiotics are.

The natural power of fermented foods

Fermented foods are a fantastic and completely natural source of probiotics. During fermentation, lactic acid bacteria and other beneficial bacteria multiply, enriching your gut.

Some of the best fermented power packs for your everyday life are:

• Natural yogurt and kefir: These classics are packed with lactobacilli and bifidobacteria. However, be sure to choose products without added sugar and with the clear indication "contains live cultures".
• Sauerkraut: A true superfood for the gut, with a long tradition in our cuisine. Important: Choose raw, unpasteurized sauerkraut from the refrigerated section. The heating process used in pasteurization kills all the beneficial bacteria.
• Kimchi: This Korean fermented vegetable is not only rich in probiotics, but also provides vitamins and fiber – an absolute win-win situation for your gut health.
• Kombucha: This fermented tea drink can be a great alternative to sugary sodas. Again, look for a low sugar content and the label "unpasteurized".

A simple start: Swap your morning fruit yogurt for plain yogurt with a handful of fresh berries. Or add a tablespoon of raw sauerkraut to your salad or your evening bread. You'll see: Such small changes often make a huge difference.

Probiotics as a supplement – ​​When are they really useful?

The market for probiotic supplements is enormous and almost impossible to grasp. Forecasts predict it will grow from $77.4 billion in 2026 to an incredible $134.5 billion by 2034. However, not every product is suitable for everyone. In certain situations, targeted supplementation can be extremely effective. You can learn more about the influence of the microbiome on our health on ZDFheute .

Targeted support with probiotics from the pharmacy or specialist retailer can be particularly helpful in these cases:

• After a course of antibiotics: Antibiotics are often lifesaving, but unfortunately they don't distinguish between good and bad bacteria. A good probiotic can help rebuild the gut flora more quickly afterwards.
• For specific digestive problems: Numerous studies show that certain strains of bacteria can provide noticeable relief for irritable bowel syndrome, constipation or diarrhea.
• To strengthen the immune system: Since a large part of our immune system is located in the gut, a healthy microbiome can also sustainably support our defenses.

When buying bacterial supplements, you should look for products that contain several different strains of bacteria (e.g., a mixture of lactobacilli and bifidobacteria) in a sufficiently high concentration. A guideline is at least 1 billion CFU (colony-forming units) per dose.

The dream team for your gut: probiotics and prebiotics

You'll achieve the very best results if you combine the new helpers (probiotics) directly with their favorite food (prebiotics). Prebiotics are essentially the same as the dietary fiber we've already discussed. They serve as food for the good bacteria and help them to permanently colonize and multiply in your gut.

So, by combining probiotic kefir with prebiotic oats and berries, you create the perfect foundation for a thriving gut ecosystem. This cleverly combined approach is also known as synbiotic .

Want to understand the interplay and the precise differences even better? Then read our detailed article on the difference between probiotics and prebiotics . Ultimately, it's precisely this combination that helps you sustainably improve your gut flora and strengthen your well-being from within.

These habits are harmful to your microbiome

You're putting in all the effort: you're eating more fiber, incorporating probiotic foods, and trying to do something good for your gut. But somehow you still don't feel your best. That can be incredibly frustrating. Often, it's because, on the one hand, we're diligently working hard, but on the other hand, we unconsciously maintain habits that undo all that good work.

It's like lovingly tending a garden while simultaneously sowing weeds. Certain habits deliberately feed the "wrong" bacteria, promote silent inflammation, and weaken your entire system. Let's unmask these silent saboteurs so your efforts finally bear fruit.

The usual suspects: sugar and processed foods

Sugar and ultra-processed foods are probably the biggest enemies of a healthy gut flora. They're like an all-you-can-eat buffet for unwanted bacteria and yeasts in your gut. These have a real party, multiply rapidly, and crowd out the beneficial bacteria strains you so desperately need.

The insidious thing isn't just the sugar in sweets or soft drinks. It also hides masterfully in supposedly healthy products like ready-made sauces, many types of muesli, or fruit yogurts. Ultra-processed foods are just as problematic. They are often packed with artificial additives, unhealthy fats, and contain little to no valuable fiber.

A simple trick to unmask these gut enemies: Take a look at the ingredient list. As a rule of thumb: The shorter and more understandable the list, the better for your gut. If you can't pronounce most of the ingredients, it's best to leave the product on the shelf.

Artificial sweeteners: the bitter truth

In search of a sugar-free alternative, many people reach for products containing artificial sweeteners such as aspartame, sucralose, or saccharin. However, research suggests that these substances can negatively alter the composition of the microbiome and disrupt its delicate balance.

They appear to promote the growth of certain types of bacteria that are associated with metabolic problems. If you don't want to give up sweetness entirely, natural alternatives like stevia or erythritol – consumed in moderation – are often the better choice.

The underestimated danger: antibiotics

Antibiotics are undoubtedly one of the most important achievements of medicine and are lifesaving in many situations. However, for your gut, they act like a kind of "atomic bomb": they not only destroy harmful pathogens but also wipe out a large part of your beneficial bacterial flora.

This drastic cleansing can drastically reduce the diversity of your microbiome. This makes it susceptible to overgrowth by unwanted germs, which are only too happy to occupy the newly available niche.

After a course of antibiotics, your gut is like a freshly plowed field. It's the perfect time to sow the right seeds and promote the growth of beneficial bacteria with targeted probiotic foods and prebiotics.

Here's how to support your gut during and after taking the medication:

• Take probiotics: Begin taking a high-quality probiotic during your antibiotic treatment. It is important to leave at least two to three hours between taking the probiotic and the antibiotics.
• Stick with it: Continue taking the probiotic for at least two to four weeks after the end of the treatment. Your gut flora needs this time to recover.
• Provide nourishment: During this phase, eat a particularly large amount of prebiotic foods (i.e., fiber) to offer the new, good bacteria the best food source and give them a head start.

Stress and lack of sleep as silent saboteurs

Your gut and brain are directly connected via the so-called gut-brain axis . What happens in your head has an immediate impact on your gut – and vice versa. Chronic stress is pure poison for your microbiome.

Under stress, your body releases hormones like cortisol. These can make the intestinal barrier more permeable (a phenomenon known as "leaky gut") and promote the growth of pro-inflammatory bacteria. A similar process occurs with sleep deprivation. Even just a few nights of insufficient or poor-quality sleep can measurably reduce the diversity of your gut bacteria.

The good news is: you can actively counteract stress. Consciously build small oases of relaxation into your daily routine. This doesn't have to be hours of meditation. Often, just five minutes of deep breathing, a short walk in the fresh air, or listening to your favorite music is enough to lower your stress level. Equally crucial is good sleep hygiene – meaning regular sleep times and a relaxing evening routine to give your body the rest it needs.

When a microbiome test truly provides clarity

General advice on diet and lifestyle is a great starting point for improving your gut flora. But what if you're already doing all that? You diligently eat your fiber, avoid sugar, and exercise regularly – and yet those annoying symptoms like bloating, irregular digestion, or constant fatigue just won't go away.

This is precisely where you reach the limits of general recommendations. Your gut is as unique as your fingerprint. The community of bacteria in your gut reacts completely differently to food and habits than your neighbor's. So, if you want to stop guessing and finally know exactly what's going on in your gut, a personalized approach can make all the difference.

From guesswork to knowledge: Your personal gut health report

Instead of continuing to grope in the dark, a modern gut microbiome test, like the one from mybody®x, gives you a precise insight into your internal ecosystem. Imagine receiving a detailed map of your gut, showing you exactly where its strengths and weaknesses lie.

Such a test goes far beyond mere assumptions and provides you with concrete, scientifically sound data about your very own gut flora. Instead of general tips, you receive a customized report that answers, among other things, the following questions:

• Is there an imbalance (dysbiosis)? The analysis shows the ratio of beneficial to potentially harmful bacteria and reveals whether your gut flora is out of balance.
• Which bacteria are present? You'll learn which types of bacteria are dominant in your body – which promote inflammation and which actively protect you?
• How diverse is your bacterial count? High diversity is considered a sign of a robust and healthy microbiome. This test measures how varied your internal microbial community is.
• How efficient is your nutrient production? Certain bacteria produce vital vitamins (e.g., vitamin K and some B vitamins ) and short-chain fatty acids like butyrate , which protect your intestinal lining. This test shows how well your gut supports you in this process.

A gut microbiome test is not a miracle cure, but a powerful tool for greater clarity. It doesn't replace the foundations of a healthy lifestyle, but gives you the precise coordinates to focus your efforts on what your body truly needs.

This simple decision tree nicely summarizes which factors harm your gut and which strengthen it.

The graphic clearly shows that factors such as sugar, stress and certain medications can harm your gut, while fiber serves as food for your good gut bacteria.

Your personal roadmap to better gut health

The most valuable aspect of such a test is the personalized recommendations . Based on your unique microbiome composition, you receive very specific suggestions tailored to your individual needs.

Imagine the test shows that you're deficient in certain butyrate -producing bacteria. Your recommendation might then be to specifically increase your intake of resistant starch, for example, by eating cooled potatoes or green bananas. If, on the other hand, you're deficient in bifidobacteria , you might be advised to eat more inulin-rich foods like leeks or artichokes.

Recent studies underscore the importance of these personalized insights. The HELIUS study, for example, shows that certain microbial signatures in the gut can even predict high blood pressure, lipid metabolism disorders, or diabetes. The mybody®x gut microbiome test provides you with very similar, in-depth insights into your health status and delivers personalized nutrition plans based on these findings.

The process: This is how easily you get your result

Many people shy away from the idea of ​​a lab test, but the process is incredibly simple and can be conveniently carried out from home:

1. Order your test kit: You will receive your test kit discreetly delivered to your home. It contains everything you need for sample collection.
2. Taking a sample: Using the simple instructions, you can take a small stool sample – completely privately and easily in your own bathroom.
3. Return free of charge: You pack the sample in the enclosed return envelope and send it free of charge to our certified laboratory in Germany.
4. Receive your results: After a few weeks, you will receive your detailed and, above all, clearly presented results report in your secure mybody®x customer account.

You can learn more about the exact process and benefits on our mybody®x gut test page. With this knowledge, you're no longer left to guess. Instead, you can specifically improve your gut flora and actively regain control over your well-being.

Your path to gut health: Answers to the most important questions

In closing, I'd like to address a few questions that I frequently encounter in my daily work. Consider them a compass to help you take the next steps on your journey to a better gut feeling with clarity and confidence.

How quickly can I really improve my gut flora?

The good news first: Your gut flora is incredibly dynamic. If you consistently change your diet, you can detect initial positive changes in the composition of your gut bacteria after just a few days. You're essentially feeding the right helpers in your gut immediately.

For truly noticeable and, above all, lasting improvements – such as more energy, smoother digestion, or a stronger immune system – you'll need some patience. Plan for several weeks to months. Your body needs this time to build and solidify a new, robust balance.

What role does stress play in my gut?

Chronic stress is one of the biggest enemies of your gut health. Through the so-called gut-brain axis, your brain sends stress signals directly to your gut when you're under constant strain. This can make the intestinal barrier more permeable – you may have heard of " leaky gut " – and simultaneously promotes the growth of pro-inflammatory bacteria.

Relaxation techniques such as meditation, yoga, walks in nature, or simply getting enough sleep are therefore not a trivial matter. They are an active and absolutely necessary measure to protect and strengthen your gut flora.

Is it enough to simply take a probiotic?

A probiotic can be absolutely beneficial in certain situations, for example, after a course of antibiotics, to help rebuild the microbiome more quickly. But it's not a magic bullet that solves all problems on its own. Without the right nutrients in the form of fiber (prebiotics), the added bacteria won't find a breeding ground and can't establish themselves permanently.

The key to success is a holistic strategy : a high-fiber diet, a conscious lifestyle, and, if you finally want clarity, a targeted test. It provides you with a personal blueprint to perfectly tailor your actions to your body's needs.

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Do you want to finally stop guessing and know exactly what your gut needs? mybody-x.com offers you scientifically sound insights and personalized recommendations with its gut microbiome test to specifically improve your gut health.