How to strengthen your gut flora

An imbalance in the gut flora can have several causes – extended periods of stress, low-fibre diet, antibiotics, etc. Restoring or strengthening the gut flora is not an easy task, but adopting a healthy lifestyle and increasing your intake of good bacteria and fibre is a recipe for success.

How an imbalance in the gut flora occurs

Your gut is home to about 1-2 kilos of intestinal bacteria that help your body perform a number of important functions. These bacteria, which are collectively called the gut flora, are involved in digestion and about 70 percent of our immune system is located in the gut. The good intestinal bacteria, which ensure that the gut flora does its job, flourish when we eat a lot of fruits and vegetables, sleep regularly and get enough exercise.

However, the balance of the gut flora can be disturbed by certain factors, such as long-term stress, low-fibre diet, exposure to unfamiliar bacteria abroad and antibiotics. This can cause the bad bacteria to multiply in the gut. This imbalance is called dysbiosis, and in the long term, it can lead to increased inflammation in the body, digestive problems, etc.

How to strengthen your gut flora:

Eat a fibre-rich diet

Fibre (or prebiotics as it’s also known) acts as food for the good gut bacteria and allows them to thrive and multiply in the gut. Fibre is found in unprocessed plant foods, so be sure to increase your intake of fruits, vegetables, pulses, nuts and seeds. Some foods that are especially rich in prebiotic fibre are asparagus, banana (as unripe and green as possible), garlic, onions, Jerusalem artichokes and oatmeal. Have a look at the anti-inflammatory diet which can reduce inflammation in your body by eating the right foods and preparing them the right way.

Add good bacteria to your diet

You can add good bacteria to your diet through the food you eat and through dietary supplements. So-called probiotics and synbiotics are dietary supplements that contain good bacteria or, in the case of synbiotics, a combination of good bacteria and fibre. Like our supplement Synbiotic15. Fermented foods, such as sauerkraut and kimchi, also contain some lactic acid bacteria (as long as they are unpasteurised). However, it can be difficult to know exactly how much good bacteria a fermented food contains and which strains of bacteria are present.


Bacteria & fibre for your gut

A Swedish health supplement to strengthen your gut flora
9/10 experience an improved effect on their health after 6 months or more

 20 years of clinical research by Professor Bengmark
 4 patented bacterial strains
 4 grams of gluten-free dietary fibres

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The starting point of good health is in the gut

Synbiotic15 is the best Swedish supplement to support and boost your gut health. One daily dose contains:

 15 billion lactic acid bacteria
4 patented bacterial strains
4 grams of gluten-free dietary fibres


Avoid sugar and sweeteners

Studies show that both sugar and sweeteners can have a negative effect on the gut flora. For example, certain sweeteners have been shown to alter both the number of bacteria and the type of bacteria in the gut flora, causing the good bacterial strains to decrease in number. You should therefore try to eliminate processed foods from your diet as they often contain either sugar or sweeteners. If you have a craving for something sweet, there are lots of healthy alternatives, such as these raspberry balls.

Learn to manage stress

In times of stress, we excrete the hormones adrenalin, noradrenalin, and dopamine, which create an inhospitable environment in the gut. This causes the good bacteria to decrease in number, while the bad bacteria thrive and multiply. Studies have shown that meditation, mindfulness and exercise can lower stress levels, but it’s best to explore your options and find out what works for you.

Get regular exercise

In addition to reducing stress, research also suggests that exercise can potentially have a positive effect on the gut flora. For example, studies have shown that exercise may contribute to the increased production of the good bacterial strains that form short-chain fatty acids. People who exercise regularly have also been shown to have different gut flora to people who lead a sedentary lifestyle.

A few final thoughts about the gut flora

Because the gut flora is affected by both external and internal factors, its composition seldom remains the same throughout someone’s lifetime. The gut flora is also unique from person to person, based on heredity, upbringing, and lifestyle. Therefore, the best thing you can do for your gut flora is to live as healthy a lifestyle as possible, with diet, exercise, and stress management being the three pillars. Strive to eat a healthy, high-fibre diet – real food without additives – and exercise daily. Eating a healthy diet and exercising regularly can also be very effective tools for preventing and managing stress.

A supplement for your gut health

Want more energy and less bloating? It might be time to take better care of your gut. To strengthen or restore the balance in your gut flora, it's important you feed your gut with a daily dose of pre- and probiotics. A healthy diet with lots of fruits and vegetables is usually sufficient. If you want an extra boost or make sure you get a daily dose of good bacteria, you can complement your diet with a supplement.

Why should you take Synbiotic15?

A daily dose of Synbiotic15 helps to boost your immune system, improve your digestion, prevent inflammation, strengthen your gut flora, improve your skin and take care of simple stomach problems. It's a powdered mix of 4 patented lactic acid bacteria and 4 grams of prebiotic fibres, which act as food for the good bacteria. Based on over 15 years of research, developed in Sweden and 100% natural.

Add it to your daily (morning) routine and stir it in water, mix it with your smoothie, or take it as is! Get started today. Buy Synbiotic15 now.

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