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Rebuild intestinal flora: These tips and foods help

Intestinal flora plays an important role not only for digestion, but also for the entire immune system. However, various influences such as antibiotics or illness can throw it out of balance , disrupting its function. This article shows how the intestinal flora can be rebuilt.

Rebuild intestinal flora: Why is it so important?

The gut is an important organ in the human body and is said to have a number of functions. For example, it regulates the body’s water balance and fends off pathogens. Around 70 – 80 % of all human immune cells are found in the gut.

Intestinal flora refers to the entirety of microorganisms that live in the intestine. It is these good bacteria that make it possible for the gut to function as it should. Among other things, they break down fibre and produce vitamins that are vital for humans.

If the intestinal flora is disturbed, this leads to digestive problems, abdominal pain, increased susceptibility to infections and skin problems. Even allergies, constant tiredness and psychological problems such as depression can be the consequences of a disturbed intestinal flora.

There are many reasons why the intestinal flora can become unbalanced. The most common causes include

– Medications such as antibiotics

– diseases

– Improper diet

– stress

It also makes sense to rebuild the intestinal flora after a colonoscopy. This is because the intestine is prepared for the examination in such a way that an important part of the good intestinal bacteria is temporarily lost. It is important to rebuild the intestinal flora so that the body and mind feel good again.

How can the intestinal flora be rebuilt?

There are various measures that those affected can take if they want to restore their intestinal flora. The following 4 aspects are considered useful:

– Intestinal reorganisation

– Change of diet

– exercise

– Preparations

Intestinal reorganisation

When it comes to a disturbed intestinal flora, the solution is quickly referred to as intestinal reorganisation. However, many people do not realise what this is all about. Basically, intestinal rehabilitation is a process in which the intestinal flora is built up with selected microbiological preparations – also known as microbiotics.

It is particularly recommended if you want to rebuild your intestinal flora after taking antibiotics. This also reactivates the body’s self-healing powers.

Incidentally, you can already do something good for your gut while taking antibiotics. If you take appropriate bacterial cultures , you can avoid having to completely rebuild the intestinal flora after antibiotic therapy.

Anyone interested in intestinal reorganisation should always consult a doctor or alternative practitioner beforehand. It is particularly important to clarify any particularities and risks if you have intolerances, are taking medication or have previous illnesses.


Just as the wrong diet can be the cause of a disturbed intestinal flora, the right diet can restore good bacteria in the intestine. But how can the intestinal flora be rebuilt with the help of nutrition?

Fibre is particularly important. Fibre is the food for good bacteria and can naturally stimulate intestinal movements. Wholemeal products, pulses and linseed and psyllium seeds contain a lot of fibre. Vegetables also provide a lot of healthy fibre. Although fruit is also considered to be rich in fibre, there is a word of caution here: due to its high sugar content, it should only be consumed in moderation.

The good bacteria can also be fed with resistant starch. This is a remodelled form of starch that the body cannot digest. This means that it reaches the large intestine directly as food for the good bacteria. They are contained, for example, in cooked and cooled potatoes.

Probiotic foods are also an absolute must if you want to rebuild your intestinal flora. Probiotic bacteria are found in fermented foods such as sauerkraut, kimchi, miso, kefir and yoghurt. Chia seeds also have a good effect on the gut. In addition to fibre, they also contain antioxidants and omega 3. As they swell in the intestine, they can slowly work their way through and absorb toxins.

As the rebuilding process can be accompanied by annoying side effects such as flatulence, a tea made from aniseed, fennel, caraway and coriander is recommended. These spices are considered a real boon for the gut.

In order to rebalance the intestinal flora and not irritate it unnecessarily, you should avoid food and drinks that are too hot or too cold, as well as spicy and fatty foods. Alcohol, sugar and coffee can also weaken the intestinal flora.

Sport and exercise

A balanced diet and sufficient exercise often go hand in hand when it comes to a healthy lifestyle. Sport and exercise are so important for the intestinal flora because they help to reduce stress. After all, stress is considered to be one of the main causes of impaired intestinal flora.

Relaxation exercises and meditation are also recommended. The ideal sport for people who want to rebuild their intestinal flora is yoga. If you feel balanced, you can also balance your gut.


Food supplements should never replace a balanced diet. However, supplements can help, especially if you want to rebuild your intestinal flora quickly and notice a severe imbalance.

Probiotics can be taken in powder or liquid form. The lactic acid bacteria can colonise the intestines and restore the intestinal flora. When buying such food supplements, you should always make sure that you are taking the right strains of bacteria in the right quantities. Quality also plays a role. Kingnature, for example, offers high-quality , natural food supplements that are easily absorbed by the body.

Such preparations are particularly suitable if you have to take antibiotics. This means that the intestines do not suffer as much damage as without probiotics. As a rule, undesirable side effects occur less frequently or are less severe.

Why is it so important to rebuild the intestinal flora after antibiotic treatment?

People who take antibiotics generally do nothing good for their intestinal flora. This is because these drugs do not differentiate between good and bad bacteria. They therefore automatically attack the intestinal flora. As a result, it emerges very weakened from such treatment. The symptoms that follow are often referred to as antibiotic-associated diarrhoea, flatulence or abdominal pain.

Rebuilding intestinal flora: How long should I expect it to take?

The duration can vary depending on the underlying cause of the disturbed intestinal flora. Personal aspects also play a role: not every body is the same. It is therefore impossible to predict exactly how long it will take to fully rebuild the intestinal flora.

After antibiotic therapy, it can take around 3 – 6 months for the majority of the good intestinal bacteria to be present again. In the case of a colonoscopy, a few weeks to months are assumed. It therefore varies greatly how quickly the intestinal flora is intact again.

Rebuilding intestinal flora in children: These special features need to be considered

Children are particularly sensitive to intestinal complaints. Some therefore assume that the balance in children’s intestines is upset more quickly than in adults. But when should you start taking measures to rebuild a child’s intestinal flora?

In most cases, the aim in childhood is to promote healthy intestinal flora. This can even have a positive effect on later life. The reason for this is that the body is still developing. This is one of the reasons why children react more sensitively to intestinal problems. All measures taken in early childhood can strengthen the gut in the long term. There are even studies that show that children who have been sufficiently supplied with probiotics are less prone to allergies or problems with the immune system later on.

A different approach must also be taken depending on the child and their history. For example, children born by caesarean section and those who are not breastfed are considered more susceptible to unbalanced intestinal flora. The administration of infant milk containing probiotics is therefore recommended here. If the child has had to take antibiotics, the administration of probiotics can also be useful. However, parents should always seek advice from a specialist on this and not resort to food supplements for their offspring on their own.

Conclusion: The intestinal flora can be rebuilt with certain measures

If the intestinal flora is out of balance, those affected should take measures to rebuild it. The risk of chronic diseases increases if you do not react to a disturbed intestinal flora. The combination of dietary supplements and a healthy lifestyle is effective for a healthy gut and greater well-being.