After we got from Kombuchery with the Nutritionist Adrienne Tonner talked about our kombucha, I took the opportunity and Adrienne von OhMyGood asked a few questions about her hobby-horse, the intestinal-healthy diet. I would like to share your insightful answers with you here. You can find out more about them Impact of intestinal health on our immune system and our psyche how fantastic gut-friendly diet can taste and how you can easily use the first steps for your intestinal health can begin. Following you will find Adrienne's Immunbooster Bowl with our delicious Kombucha.
Would you like to briefly introduce yourself and explain the core of your work or passion?
I am Adrienne. I'm a nutritionist, cookbook author, and knowledge and food bloggerohmygut.de, the healthy food blog that is all about intestinal-friendly nutrition. When I did my training as a nutritionist, I felt the importance of the gut for our holistic health only really conscious. It is in close contact with our entire organism. Was there for a long time the intestine was an organ that was neglected to which much more attention should be paid. In my specialization on the subject, I found a lot of specialist literature on the subject of intestinal health, but unfortunately only less culinary inspiration that really makes you want to eat an intestinal-friendly diet. So I thought: good. Adrienne, then you take care of it now and show how fantastic gut-friendly nutrition can taste!“
I would like to discuss the issue of gut health with you for Kombuchery . How important is the intestine for our health, our well-being and our psyche?
Very important. Over 70% of our immune defense cells lie dormant in the intestines. If our intestinal mucosa is healthy and the intestinal flora is in a healthy balance, then our immune system is also stronger. We are not so susceptible to infectious diseases, which is becoming more and more important these days.
Our intestines are also the only organ that can work independently of the brain and that has its own nervous system. According to research, it consists largely of tissue substances that are also found in the brain. In addition, the intestine is able to communicate with the brain via neurotransmitters. These are hormones like dopamine, adrenaline or serotonin. This happens via the so-called Gut-brain axis . This has our intestines have a direct impact on our psyche , our thinking and feeling.
A small example: About 95% of the good mood hormone serotonin is produced in the intestine. If we eat well and help our body to produce serotonin in this way, then we can in the truest sense of the word feed happily with the Support of our intestines . Crazy, right?
In particular, the topics of anti-inflammatory measures and the influence of sugar and sugar substitutes have come more and more into focus.
1. There is always talk of sources of inflammation in the body. Is that also important for healthy people? Also with regard to intestinal healtht?
In our western diet we actually have the tendency Too much anti-inflammatory substances and too few anti-inflammatory foods to eat. This leads to an imbalance and can encourage secret inflammation to develop in the body.
One must know: Our body is an incredibly fascinating device that constantly regenerates and tries to eradicate small inflammations. Constant firing with inflammation-promoting foods such as trans fats, alcohol, sugar, saturated animal fats or preservatives and emulsifiers, which attack our intestinal mucosa, can overwhelm the body in the long term. Then inflammation can remain. Often we do not even notice the inflammation in the intestine directly. They often express themselves through completely different symptoms far away from the intestine: tiredness, bad mood, difficulty concentrating, skin problems, neurodermatitis, susceptibility to infection, allergies, etc. At first, you would not think of an inflammation in the intestine. I recommend always being very mindful of oneself and to question your diet and how you feel about it. If, as a healthy person, I notice that I am living a more inflammatory eating style and that I am noticing my first physical reactions to it, then it would certainly not be wrong to pay more attention to one's intestinal health, to reduce inflammation and to eat more intestinally..
2. Do you think the different types of sugar have different effects on the body. Can you imagine that the relatively low sugar content in our kombucha is almost insignificant when you consider the abundance of nutrients and good bacteria it gives ust?
That with the sugar is such a thing. There are many sugar alternatives on the market that make us feel good about eating a touch healthier. But in fact agave syrup, maple syrup, honey, rice syrup, cane sugar, etc. are also just sugar. Like sugar, they are made up of simple, quickly metabolized sugar molecules: fructose and glucose. Of course, a date or honey also contains a few minerals in addition to sugar, which is of course proportionally better than a heavily processed refined sugar that is completely free of vital substances. But in the end it'll be sugar. It upsets the blood sugar level, promotes cravings, has an inflammatory effect and inhibits fat burning.
The only exception I can really recommend for sweetening is Yacon syrup . Here the fructose molecules are present as long, firmly connected fructose chains. This is called fructans. And this are not metabolized by the intestine like sugar, but like prebiotic fiber . Dietary fibers provide food for the intestinal bacteria, which promotes a healthy intestinal flora and they keep the blood sugar level stable. For everyone who is interested in Yacon, I would likeyacomo-food.com recommend. Here you can find yacon syrup packaged sustainably in organic quality at a fair price.
But now we come to the Kombucha. I think this is a really exciting product. On the one hand, you have to consider that the Sugar has a real raison d'etre in this product because it is the breeding ground for fermentation. A large part of the sugar is converted in the fermentation process. Fortunately, what is left over at Kombuchery is really not a lot of sugar. Kombucha can contain up to 10% sugar. Kombuchery is way below and therefore I also like to recommend it as a soda alternative . The station wagon off little sugar paired with living microorganisms and nutrients , is a great mix. There's the small amount of sugar in mine. Eyes totally defensible. The sum makes it all in the end. I also find kombucha extremely exciting for vegans. Then Vitamin B12 is formed through fermentation which is difficult to absorb from natural sources.
With fiber, probiotics and prebiotics, we can nurture our intestines. Would you like to briefly explain the three terms?
Dietary fiber is a plant component that our digestive enzymes cannot break down. In this way, they get undigested into the large intestine, where most of our intestinal bacteria are at home. They serve as food for our bacteria. Just like us humans, food helps bacteria grow and thrive. The better it is for the good beneficial bacteria, the better it is for us too. Therefore we should always include sufficient fiber in our diet . According to a national consumption study, however, many Germans are below the recommended minimum value of 30 g dietary fiber per day. Unfortunately.
Prebiotics are a special form of fiber. Not only are they food for bacteria, they also increase the activity of the bacteria and stimulate their growth and multiplication. The digestion of prebiotics produces acids that have a positive effect on our intestinal mucosa and create a favorable climate for the beneficial bacteria in our intestines.
Probiotics are living Bacterial cultures , the z. B. arise through fermentation or a long maturation process. They are something like guest workers who make their way to the intestines via the food route. In order for them to have a positive effect on the intestinal flora, however, they must be eaten, drunk or ingested in sufficient quantities and, above all, regularly. Because probiotics from the outside have a much harder time settling in the intestine. The bacteria that are already established are defending their territory.
How can we imagine the right ratio of good to bad intestinal bacteria??
First of all, it has to be mentioned that the classic good-and-bad way of thinking is not entirely correct. Sure, there are bacteria that are more beneficial than others. Some form anti-inflammatory end products, others more pro-inflammatory. However, it is not the bacterium and its properties alone that decides how we are doing, but above all the correct ratio of the bacteria to one another. Every bacterium has its right to exist in our intestines. As in a healthy society, diversity is also important in the gut! The more different bacterial strains we are home to, the better.r.
It's important, that the bacteria that are particularly good for us always have the upper hand . The more you hold the scepter in your hand, the more our health benefits from it. With the right diet, we can control this ratio in a targeted manner. Because different bacteria also have different culinary preferences. The particularly beneficial bacteria such as bifidobacteria, lactobacilli and Akkermansia muciniphila love prebiotics, for example. Anyone who feeds a lot of it already makes a first major contribution to a better intestinal balance.
What do you think of probiotics Are there characteristics of a good probiotic that everyone should look out for and can you recommend taking themn?
I believe probiotics will play a huge role in nutritional medicine in the future. At the moment, however, research can only breed a small part of the bacteria that we find in the intestines in the laboratory. When taking probiotics, you can never supply the intestines with all the relevant bacteria that might be good for you, but only with a fraction of the microbes.
One tip: One Microbiome analysis is often a good idea beforehand. So you know where there is an imbalance and can specifically supplement the probiotics that you are missing.
Another tip: If you want to supplement probiotics, then you should pay attention to a particularly high number of bacteria (20 billion for example) and rather rely on synbiotics. A synbiotic is a mixture of probiotics and prebiotics. The probiotics are supplied with bacterial food and can settle there more easily.
What is the basis of all gut-friendly recipes?
In short: a prebiotic, probiotic and anti-inflammatory diet that builds up the beneficial bacteria in the intestine over the long term and reduces secret inflammation.
How important are fermented products in our diet?
I am a great friend of this important Nutrients that are good for us, to be absorbed as naturally as possible . That is, through one largely plant-based, wholesome nutrition fortified with fermented foods and omega-3 sources, you can get many important nutrients without taking pills or supplements. In exceptional cases such as veganism, pregnancy, style time or illness-related deficiencies, this can of course still be useful. But I believe that a healthy person can achieve a lot with nutrition. and Fermented foods should also be an important part of this diet . In addition, they are also really delicious in culinary terms. I think a lot of people don't even realize how much probiotic food we eat every day. It's not just Kombucha , it is that too sauerkraut at grandma's, that Kimchi at Koreans who soy sauce at Asians who fresh yogurt in the morning or the pickled cucumbers for dinner. All of this is tasty and rich in live microorganisms if it hasn't been specially heat treated.
What can everyone easily start with to do something for their intestinal health
So that everyone can really do something, I have written a guide for more intestinal health in my book. You have to know that there are numerous factors that affect our intestines. It's not just diet that matters. Mental health is also important.
Turning everything inside out at once is often difficult. I am convinced that taking small steps is always the best. To do this, for example, you can simply look at the numerous nutrition and lifestyle tips in the book to see what appears to be quick to implement.
A couple of tangible examples
- Eat less meat , for example, is an important thing to reduce pro-inflammatory factors. For example, you could start here and say: Ok, from now on I will eat vegetarian or even vegan more often. I'll try that now..“
- More prebiotics and probiotics eating is also often very easy to implement. Just look at the list of all pre- and probiotic foods. What do you like? Then simply incorporate it into your menu more often or get inspiration from my blog or book with ready-made recipes.
- Less preservatives there is another such point in food, for example. The best way to do this is to cook fresh. But that is often time-consuming. The solution: Meal-Prep planning and preparing meals. That is why there are various meal prep ideas in my book..
Adrienne's Immunbooster Bowl
Ingredients for 1 liter of punch
- 1 bottleKombuchery Original
- 1 bottleKombuchery Blackcurrant
- 400 ml Rotbäckchen Immunstark
- 4 to 5 stalks of rosemary
- 1 handful of currants
- 1 handful of blackberries and / or blueberries
- Ice cubes
- Pour the Kombuchery Original and Blackcurrant into a large container or carafe together with the Rotbäckchen Immunstark juice.
- Wash the berries and rosemary well and add them. Let it steep for 10 to 15 minutes.
- Then fill up with ice cubes and enjoy cool. Yummy!
You can find many more tips and inspiration on what else you can do on theBlog by Adrienne. For all those who also have a penchant for browsing cookbooks and trying out new recipes, I can also do that from the bottom of my heartCookbook „OH MY GUT, THAT'S DELICIOUS!“ recommend from her. (You can also find the cookbookhere.)
Good luck with your preparation and good health!
Thank you for reading!