Natural Ways to Restore Gut Balance

Imagine that an entire invisible world lives within your body – billions of microorganisms that daily influence your health, energy, and even your mood.

We call that world the microbiome, and its heart is located right in your gut.

Gut microbiota – a community of bacteria, viruses, and fungi – is a key ally of your immune system.

When it functions properly, your body is protected, and digestion is efficient.

However, poor nutrition, stress, antibiotics, and the modern Western diet can disrupt this balance.

Microbiome in Numbers

Each of us carries about 100 trillion microorganisms, primarily located in the digestive tract.

There are about 500 different types of bacteria that inhabit it, which together form our gut flora.

In healthy intestines, there is a balance – about 80-85% good bacteria and 15-20% bad bacteria.

That balance is crucial.

When it is disrupted, the overall resilience of the organism is also compromised.

It's interesting that your microbiome can change in just 24 hours if you change your diet.

That means it's never too late to take control of your health.

What destroys the gut flora?

1. Antibiotics – they do not distinguish between good and bad bacteria.

They destroy both types, which can lead to issues such as diarrhea, bloating, and infections.

2. Processed food – full of sugar, trans fats, and additives, feeds pathogenic bacteria.

3. Stress and lack of sleep can weaken beneficial bacteria and impair immune function.

4. Carbonated drinks and refined carbohydrates change the pH level of the intestines and create an acidic environment conducive to harmful bacteria.

How to restore balance?

A diet rich in fiber and fresh foods

Switching to organic, unprocessed food rich in plant fibers is the first step.

Fiber is not digested by our body – rather, good bacteria use it as food.

The best sources of prebiotics are:

• beans and lentils

• polenta

• flax seeds

• jerusalem artichoke

• jicama

• broccoli

• asparagus

• oat flakes

These foods also help in the fight against inflammation – consuming fiber can reduce the risk of chronic intestinal inflammation by as much as 40%.

Fermented food – a natural source of probiotics

Fermentation is a natural process that creates beneficial microorganisms.

Our ancestors used it for food preservation, and today we know it also benefits our microbiome.

The best fermented foods are:

• kefir

• sauerkraut

• yogurt

• kimchi

• tempeh

• miso

• pickles

Regular consumption of these foods can help good bacteria push out harmful ones and restore balance.

Plant allies of the microbiome

Certain plants and spices act selectively – they destroy pathogens while preserving beneficial bacteria.

• Garlic – releases allicin, which acts as a natural antibiotic. It may be more effective than penicillin.

• Peppermint oil – has been proven to help with irritable bowel syndrome and kills harmful bacteria like E. coli.

• Oregano oil (carvacrol) – a powerful agent against fungi and pathogens.

• Activated charcoal – absorbs toxins and gases, but is used occasionally.

The role of probiotics in the restoration of the microbiome

When the microbiome is seriously disrupted, it is helpful to add probiotic supplements.

The most effective are those that contain:

• Lactobacilli and bifidobacteria – they regenerate the intestinal epithelium and prevent the invasion of pathogens.

• S. boulardii – a probiotic yeast that binds toxins and aids in their elimination.

Daily consumption of probiotics in combination with prebiotics (fiber) yields the best results.

Start today

Add more fiber, fermented products, and natural plants to your diet.

Eliminate processed foods, avoid antibiotics whenever possible, and listen to your body.

Your health begins in the gut – when it is in balance, the entire silence of your body plays in harmony.