10 tips for a well‑functioning gut microbiome

• Ensure a varied diet

A diverse range of foods promotes the colonisation of different probiotic bacteria in your gut. Include a variety of vegetables, fruits and whole grains in your meal plan to optimally support your microbiome.

• Consume fermented foods regularly

Products such as yogurt, kefir, sauerkraut or kimchi contain live cultures that can strengthen your gut flora. Try to include a portion of these foods in your diet every day.

• Avoid unnecessary use of antibiotics

Antibiotics attack not only harmful but also beneficial gut bacteria. Discuss with your doctor whether an antibiotic treatment is really necessary to protect your microbiome.

• Reduce sugar and unhealthy fat intake

Too much sugar and unhealthy fats can promote the growth of unwanted bacteria and disrupt the balance of the gut flora. Instead, opt for natural, minimally processed foods.

• Make sure you get enough fibre

Fibre‑rich foods such as legumes, oats or flaxseed serve as food for probiotic bacteria and promote their growth. Aim for a good daily intake.

• Drink enough water

Adequate fluid intake supports healthy digestion and promotes good gut function. Try to drink at least 1.5 to 2 litres of water per day.

• Use probiotic supplements selectively

If you want to support your microbiome specifically, choose products with well‑researched strains and a sufficient colony count. Follow the recommendation of a doctor or nutrition advisor.

• Exercise regularly

Physical activity not only benefits overall health but can also increase the diversity of your gut flora. Just 30 minutes of activity each day can have a positive effect.

• Avoid stress as much as possible

Chronic stress can disturb the balance in the gut and impair the intestinal barrier. Practice relaxation techniques such as meditation, yoga or breathing exercises.

• Get enough regular sleep

A healthy sleep pattern supports the body's regeneration and has a positive effect on the microbiome. Try to get around 7 to 8 hours of good‑quality sleep each night.