Listen to your gut: how to improve your gut health

The gut is much more than just a digestive organ. It plays a core role in our immune system, influences our psyche and is crucial for our general wellbeing. However, we don’t give it much attention unless there is a problem.

The intestine is one of the most fascinating organs in the human body: up to seven metres long, it performs a multitude of tasks that go far beyond mere digestion. Nutrients are filtered out of food in the small intestine and absorbed into the blood, while the large intestine removes water and excretes indigestible residues. But the gut is not only a powerful filter system, it also communicates closely with other organs.

The role of the intestine as the home of countless microorganisms is particularly worthy of note. Billions of bacteria, viruses and fungi – collectively known as the microbiome – colonise it and carry out vital functions. They help to break down food, produce vitamins and fight off pathogens.

“The microbiome is critical for our health,” says Hermann Wasmuth, Chief Physician of Internal Medicine at the Luisenhospital Aachen. “For example, it helps determine whether someone is more likely to be overweight or develop diabetes.”

A well-functioning gut not only contributes to efficient digestion, but also influences our immune system and even our mental health. “About 70% of the immune system is located in the gut,” explains Wasmuth, who heads the Intestinal Centre at the Luisenhospital, which was founded in 2023. “A disturbed intestinal flora can cause the immune system to weaken, making you more susceptible to infections.”

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Why should we listen to our gut?

A general sense of wellbeing, regular digestion and a stable energy balance are the hallmarks of a healthy gut. Bloating, abdominal pain, diarrhoea or constipation are clear warning signs that something is wrong.

“You should always be alert to any changes,” notes Wasmuth. “Many people experience mild intestinal discomfort during the course of their lives. But it becomes critical when new symptoms such as sudden diarrhoea or a change in stool behaviour occur.”

Less obvious symptoms such as chronic fatigue, concentration problems or skin problems may also be associated with an imbalance in the intestinal flora.

The gut-brain axis

The close connection between the gut and the brain is a relatively new but extremely exciting field of research.

The gut is in constant communication with our nervous system, particularly via the vagus nerve, which runs from the brainstem in the head to the abdominal cavity. This direct connection explains why we often react to stressful situations with gastrointestinal problems or why we feel a queasy feeling in our stomach when we are anxious.

But it’s not just a one-way line of communication – the gut can also have a significant impact on the psyche. This is because more than 90% of the body’s serotonin is produced in the gut.

This hormone is responsible for our mood and is often referred to as the ‘happy hormone’. A disturbed intestinal flora can therefore not only lead to digestive problems, but also increase the risk of depression and anxiety disorders.

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Many people suffer from digestive problems on a regular basis, but these can often be alleviated with simple measures. Bloating and feelings of fullness often occur when the intestines are overburdened – whether it’s from eating too fast, a low-fibre diet or food intolerance. A conscious change in diet, eating more slowly and drinking enough fluids can often help here.

Constipation is another common problem, often caused by a combination of dehydration, a lack of exercise and poor nutrition. Increasing your intake of fibre, regular physical activity and adequate fluid intake can get your digestion back on track.

The key to many problems lies in nutrition

High consumption of sugar, processed foods and alcohol can disrupt the delicate balance of intestinal bacteria. “There are many causes of functional bowel problems,” Wasmuth confirms. “Sometimes they are dietary, sometimes due to an infection, or even to the hypersensitivity of the nervous system in the gut. That’s why it often takes a long time to find a precise cause.”

A healthy diet is the key to good gut health. “The best diet for a healthy intestinal flora is varied, high in fibre and contains as few animal products as possible,” says the intestinal expert. “The Mediterranean diet, with lots of vegetables, legumes, olive oil and fish, is particularly suitable.”

It is equally important to drink enough fluids, ideally in the form of water or unsweetened herbal teas. On the other hand, sugary drinks, alcohol and heavily processed foods should be avoided if possible, as they can throw the microbiome off balance.

The gut is a true all-rounder and influences far more than just our digestion. It plays a core role for the immune system, the psyche and our well-being. If you eat a balanced diet, get enough exercise and lead a healthy lifestyle, you can do a lot for your gut health and prevent complaints in the long term.