Your path to healthy intestinal flora

⚖️ Friendly vs. Harmful Gut Bacteria — Who Actually Lives There?

✅ Beneficial Gut Bacteria - Your inner helpers

Lactobacillus rhamnosus
— one of the best-known and most thoroughly studied beneficial gut bacteria

Lactobacillus plantarum
— is associated with a healthy intestinal lining

Bifidobacterium longum
— helps bacteria produce short-chain fatty acids such as butyrate

Akkermansia muciniphila
— is associated with a healthy intestinal wall

Faecalibacterium prausnitzii
— is considered one of the best-studied beneficial bacteria and produces butyrate

👉 These bacteria like: plant fibers, bitter substances, a variety of vegetables, rest -
and of course: BALLAST MATERIALS.

❌ Unfavorable intestinal inhabitants — when they get out of hand

Clostridioides difficile
— is considered unfavorable when the balance is disrupted

Klebsiella pneumoniae
— is one of those residents you don't want to let get out of hand

Some E. coli strains
— not all, but some are considered unfavorable

Candida albicans (yeast fungus)
— multiplies especially when there is a lot of sugar

Proteus mirabilis
— is generally considered one of the less desirable residents

👉 These residents like: sugar, white flour, additives, and chronic stress.

🍃 What your microbiome really loves

You don't have to eat perfectly. But you can consciously look after your microbiome every day.

Here are 5 simple things you can do today:

1. colorful food - plant-based and varied
30 different plant-based foods per week are ideal for diversity in the microbiome.

2. add soluble fiber
Good bacteria thrive on inulin, acacia fiber, and resistant starch. These are found, for example, in chicory, onions, leeks, oatmeal, legumes, and cooled, cooked potatoes or rice.

3. incorporate fermented food
Sauerkraut, miso, kimchi, kefir - living foods with natural bacterial diversity.

4. reduce sugar - stress too
Neither of these things is good for your gut flora. Small changes make a big difference in the long run.

5. drink plenty of water - but at rest
Dietary fiber needs fluids. 1.5–2 liters a day is ideal.

💡 Conclusion: look after your friends - not your enemies

Your microbiome plays a role in how you feel and how much energy you have.
And you get to have a say in who lives and grows up there.

👉 Feed the good ones every day.
👉 Give your gut what it loves.
👉 And bring balance to your daily life, one step at a time.