„“Death sits in the intestines,” is an old medical saying. Not only is the intestines home to a large part of the immune system (the immune cells), but many important metabolic processes also take place there. For example, vital nutrients are absorbed from food in the intestines and transported to the organs via the blood.
If something is wrong with the intestinal flora, it not only has unpleasant effects on digestion, but on the health of the entire body. A lot of research is currently being done on how a disturbed intestinal flora (microbiome) affects diseases such as
- Alzheimer
- Parkinson’s and
- Multiple Sclerosis
affects.
Study with 1400 healthy subjects on bowel movement frequency
In one Study by the University of Washington The connection between the frequency of bowel movements and the development of chronic diseases was also investigated. It was published in the journal “Cell”.
The frequency of this was determined in 1,400 healthy subjects using questionnaires. Stool and blood samples were also included in the study.
Stool frequency was categorized as follows:
- Constipation: less than twice a week
- Low normal bowel movements: three to six times a week
- Highly normal bowel movements: one to three times a day
- Diarrhea: four times or more per day
Many good bacteria in people with one or two bowel movements per day
During the study, the researchers were able to establish a connection between the composition of the microbiome and the frequency of bowel movements. In subjects who had bowel movements once or twice a day, i.e. in the high-normal range, the
- good fiber-fermenting bacteria
particularly strongly represented.
In contrast, people who had fewer than two or more than four bowel movements per day, i.e. who suffered from constipation or diarrhea according to the study definition,
- Bacteria involved in protein fermentation
are particularly strong.
Dangerous degradation products in the blood of subjects with constipation
The breakdown products of this protein fermentation (such as indoxyl sulfate) were particularly common in the blood of subjects with constipation. These breakdown products can damage the kidneys. Previous research also suggests that they are linked to neurodegenerative diseases such as Parkinson’s and Alzheimer’s. In people with diarrhea, high levels of breakdown products were also found that are linked to liver damage.
For the researchers, the results are clear: “Overall, this study shows how bowel movement frequency can affect all body systems and how abnormal bowel movement frequency can be an important risk factor for the development of chronic diseases,” said Sean Gibbons, lead study author in a notice.
Intestinal health to prevent diseases
Until now, it was unclear whether bowel movement disorders are early triggers of chronic diseases and organ damage or whether these associations in sick patients were coincidental. But the study clearly shows that constipation in particular is linked to toxins that are known to cause organ damage: “And this is even before a disease is diagnosed,” emphasizes Gibbons.
For Gibbons and his colleagues, it is therefore clear that people should pay attention to their intestinal health: “These findings could lead to strategies to control the frequency of bowel movements even in healthy populations in order to optimize health and well-being,” he explains.
Ten tips for a healthy gut
A healthy diet is the key to a healthy gut. The physician Brigitte Mayinger, chief physician of the Clinic for Gastroenterology, Diabetology and General Internal Medicine at the Helios Hospital Munich Westtherefore gives ten tips:
- High-fiber diet: Fiber, such as that found in whole grain cereal products, linseed, psyllium and fresh fruit, is important for promoting good bacteria in the intestines. Fiber also increases stool volume and shortens the time that stool stays in the intestines. “Everyone should consume 25 grams of fiber per day,” advises Mayinger. With a diet rich in fiber, the body also excretes more harmful substances.
- Drink plenty: It is best to drink two to three liters of water (preferably still) or unsweetened tea per day. This also helps to flush harmful substances out of the intestines.
- Consume healthy fats: Unsaturated fatty acids such as those found in olive oil protect against colon cancer. Animal fats should only be consumed sparingly. Exception: Omega-3 fatty acids such as those found in fish oil.
- Sufficient exercise: Exercise stimulates the metabolism and intestinal activity. Daily walks and endurance sports such as jogging, cycling or swimming therefore have a positive effect on intestinal health – and reduce the risk of colon cancer.
- Avoid stress: Since there are many nerve cells in the intestines, stress can have a negative effect on the digestive tract and lead to flatulence, diarrhea or constipation.
- Lots of fresh fruit and vegetables: It is best to eat three portions of vegetables and two portions of fruit every day. They contain secondary plant substances that are even said to prevent colon cancer.
- Avoid ready meals and bad fats: Avoid highly processed foods. They contain unhealthy additives and fats.
- Don’t eat too much: If you eat too much, you put a strain on your intestines. It is best to eat smaller portions regularly.
- Eating sour foods: Sour-tasting foods such as kefir, natural yoghurt, apple cider vinegar and sauerkraut contain live microorganisms, probiotics, which ensure a healthy microbiome.
- Avoid foods that are harmful to the intestines: Too much sugar causes the bad intestinal bacteria to multiply. Highly processed meat and sausages contain carcinogenic substances. Saturated fatty acids such as those found in margarine and lard are also harmful to the intestines.
