"Health is in the gut" could be claimed as an Ayurvedic maxim, in contrast to the saying said to go back to Hippocrates: "Death is in the gut". A lot has been written and spoken recently about so-called "probiotics". These are preparations containing freeze-dried bacteria that can be taken to revitalise the intestinal flora ("microbiome"). The intestinal flora is a mirror of our health. If it is balanced, the gut and immune system function, if it is imbalanced, we get sick.

But what are "prebiotics"? This is the name given to fibre-rich food supplements that contain important nutrients for a healthy intestinal flora. New findings* show that the use of probiotics only makes sense if the intestinal germs supplied find a good breeding ground through prebiotics. 

Dietary fibre as prebiotics

The billions of intestinal germs that colonise our gut need very specific nutrients to be able to develop in the diversity that is necessary for our health. An intestinal flora with high diversity strengthens the immune system, fends off pathogenic germs and is a decisive factor for regenerative capacity and youthfulness.

Our modern diet is particularly poor in substances that are essential for a healthy intestinal flora. These include certain dietary fibres that have been banned from industrially processed foods. Our diet is low in dietary fibre, but all the richer in sugar, short-chain carbohydrates, neutral and trans fats. These substances mainly nourish bacteria in our intestines, which lead to fermentation and putrefaction and are therefore a burden on our health.

The most important Ayurvedic prebiotics are

1. triphala

The 3-fruit remedy consists of the 3 Beleric fruits Amalaki, Bibhitaki and Haritaki. After only a short period of use, many consumers of Triphala notice that something changes in their well-being: Bowel movements become more regular, flatulence less frequent and less malodorous, night sleep more relaxed and restful, the mind clearer.

This is the result of the fact that the most important guiding germs of a healthy intestinal flora are particularly nourished by Triphala.

2. psyllium husk powder

Psyllium seeds contain a mucilaginous substance that swells in the intestine and cannot be digested. This mucus is the optimal breeding ground for healthy intestinal flora. In addition, this mucus absorbs acids and toxins that otherwise irritate the intestinal walls. If this state of irritation persists for a long time, it leads to intestinal inflammation and "leaky gut", the holey intestine that lets undigested food through. This leads to fatigue and allergy-like symptoms.

Psyllium husk powder leads to formed stools that can be easily passed.

3. ghee

Ayurvedic clarified butter made from sour cream butter from grass-fed cows has a high content of butyrate (butyric acid). This fat is the most important nutrient for lactobacilli, the most important guiding germ of the intestinal flora.

These three different dietary fibres should not be missing in any Ayurvedic diet. When used regularly, they cause the bowel movements to become very regular and always well formed. This is a very important symptom of good health.

Summary

The modern diet is low in dietary fibre, the most important nutrient of healthy intestinal flora. This reduces the diversity of intestinal germs, pathogenic (disease-causing) germs can spread more easily and endanger health.

The three most important dietary fibres of Ayurvedic medicine should definitely be used in the daily diet. You too can reap the health benefits of triphala, psyllium husk powder and ghee.

 

*References:

Prebiotics and immune system: https://pubmed.ncbi.nlm.nih.gov/30776899/

Prebiotics and better sleep: https://www.sciencedirect.com/science/article/abs/pii/S0889159121002701

Improving gut flora with Triphala: https://www.nature.com/articles/s41598-018-25382-z

Triphala and obesity: https://pubmed.ncbi.nlm.nih.gov/23251942/