The intestine is a central component of our digestive system and plays an important role in the absorption of nutrients and the elimination of waste products. It consists of various sections, including the small intestine and the large intestine, which are responsible for breaking down food components and transporting essential nutrients into the bloodstream.

The small intestine is primarily responsible for nutrient absorption, while the large intestine absorbs water and forms stool. A healthy gut not only contributes to digestion but also influences the immune system, mood, and overall well-being.

The majority of the microbiome is located in the gut, where it performs a variety of important functions. Gut bacteria support digestion by fermenting indigestible food components, producing short-chain fatty acids. These serve as an energy source for intestinal cells and influence metabolism.

The microbiome plays a crucial role in the immune system by displacing pathogens and promoting immune system development. Recent research shows that the microbiome also influences brain function, a process known as the gut-brain axis. Through the production of neurotransmitters and other messenger substances, it can influence mood and behavior.

The composition of the microbiome is influenced by factors such as diet, medications (especially antibiotics), stress, and environmental influences. A healthy, diverse microbiome is considered an important factor for overall human health and well-being.

Dietary fiber is a plant component that cannot be broken down by the human digestive system, or only partially, but plays an important role in digestion and health. It promotes regular bowel movements and serves as a substrate for the intestinal microbiota. There are two main types of dietary fiber: insoluble and soluble.

Soluble fiber, found in foods such as oats, apples, and legumes, binds water and forms a gel-like substance in the intestines. This can help lower LDL cholesterol levels and slow the postprandial rise in blood sugar. Insoluble fiber, found in whole grain products and vegetables, for example, increases stool bulk and accelerates intestinal transit. Fiber is fermented by the gut microbiota, producing short-chain fatty acids that have various health-promoting effects.

A high-fiber diet is associated with a reduced risk of various chronic diseases and may contribute to gut health and overall well-being.

Prebiotics are specific, non-digestible food components that selectively promote the growth and/or activity of certain microorganisms in the gut, thereby positively affecting host health. They serve as a substrate for fermentation by the gut microbiota.

Among the best-studied prebiotics are certain oligosaccharides such as inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS), which are found in various plant-based foods such as onions, garlic, bananas, and whole grains. By promoting specific groups of bacteria, particularly bifidobacteria and lactobacilli, prebiotics can contribute to the modulation of the gut microbiota. This can have various health-promoting effects, including strengthening the intestinal barrier, promoting the production of short-chain fatty acids, and supporting the immune system.

Some studies suggest that prebiotics have the potential to reduce the risk of certain intestinal diseases, although further research is needed to fully understand these effects.

A balanced diet that includes prebiotic foods can help promote a healthy gut microbiota and potentially have beneficial effects on overall health.

A balanced diet rich in fiber and prebiotics can have positive effects on digestion and the composition of the gut microbiota.

Soluble fiber can help slow glucose absorption, thereby moderating the postprandial rise in blood sugar. It can also lower LDL cholesterol levels in the blood.

Prebiotics selectively promote the growth of specific groups of bacteria in the gut, which can potentially contribute to strengthening the intestinal barrier and modulating the immune system. Regular consumption of foods rich in fiber and prebiotics can help promote gut health and potentially have positive effects on overall well-being.