Fermentieren · Gesundheit & Wellness · Mealprep · Rezept · Salat · Sommer · To Go ·Jun 19, 2023

Darm mit Charme Salad - 10 tips for a healthy intestinal flora

A healthy intestinal flora is crucial for our health and well-being. The intestine plays an important role in digestion, the absorption of nutrients and even in the regulation of our immune system. In this blog post, we would like to introduce you to 10 tips and a delicious salad recipe with which you can improve your intestinal health and promote a healthy intestinal flora.

Darm mit Charme Salad for a healthy intestinal flora

Squeeze lemon juice for salad dressing directly into the glass

10 Tips for a Healthy Intestinal Flora

1. High-fiber diet:

A diet rich in fiber is essential for a healthy intestinal flora. Fiber supports the growth of healthy intestinal bacteria and promotes smooth digestion. Therefore, incorporate foods such as whole grains, fruits, vegetables, legumes and nuts into your diet. In our recipe below, we therefore use quinoa as a fiber-rich calorie source .

2. Probiotics from fermented foods:

Probiotics are living microorganisms that have a positive effect on intestinal health. Yoghurt, kefir, sauerkraut and other fermented foods are rich in probiotics. Regular consumption can support your intestinal flora and improve the balance of bacteria in the intestine. That's why we use red, fermented onions and feta in our Darm mit Charme salad. You can find everything about fermenting in your favorite jar, including many delicious recipes, onthis page.

3. Prebiotics:

Prebiotics are dietary fibers that serve as food for the good bacteria in the gut. Foods such as chicory, artichokes, onions and garlic contain natural prebiotics. By incorporating these into your diet, you promote the growth and activity of healthy gut bacteria.

Red, fermented onions for a healthy intestinal flora

4. Drink enough water :

Adequate fluid intake is essential for healthy bowel function. Water supports digestion and the transport of nutrients through the intestines. Make sure you drink enough water every day! We like to spice up our water with fruit or herbs - this way you drink a lot more.

5. Reduce stress:

Stress can negatively impact gut health. Look for ways to reduce stress, such as regular exercise, meditation, or relaxation techniques.

6. Regular exercise :

Regular physical activity not only promotes general health, but also that of the intestines. Exercise stimulates intestinal activity and supports healthy digestion.

7. Take antibiotics with caution:

Antibiotics may be necessary to treat bacterial infections, but they also affect the gut flora. If you need to take antibiotics, talk to your doctor about possible probiotic supplements to help maintain a healthy balance of bacteria in the gut.

7. Less sugar and refined carbohydrates:

A diet rich in sugar and refined carbohydrates can encourage the growth of harmful bacteria in the gut. Try to reduce your consumption of sugary foods, sodas and highly processed foods and instead focus on a balanced diet. Our insider tip: meal prep - this way you won't reach for unhealthy snacks when you get hungry.

8. Get enough sleep:

A good night's sleep is important for the body's recovery and also for gut health. Make sure you get enough sleep and develop a regular sleep routine.

9. Eat slowly and chew thoroughly:

Eating quickly and not chewing properly can lead to digestive problems. Take your time with meals, chew thoroughly and enjoy consciously. This supports healthy digestion and optimal nutrient absorption in the intestines.

Grate the salad directly into the glass using the Multistyler

With the 4-in-1 multi-styler attachment you can grate cucumbers, radishes, etc. directly into your salad jar.

10. Enough bitter substances

The bitter substances also promote healthy digestion. They are found in rocket, endive and Brussels sprouts, for example.

Recipe: Gut with Charm Salad

What you need:

Red, fermented onions (click here for the recipe)
185 g uncooked white quinoa
350 ml water (plus more as needed)
fine sea salt as needed
2 large garlic cloves, peeled and pressed or chopped
60 ml olive oil, plus extra for drizzling
45 ml freshly squeezed lemon juice, strained
1 tablespoon white wine vinegar
¼ teaspoon ground black pepper
2-3 medium-sized cucumbers
1 small bunch of radishes
chopped mint leaves
chopped dill
110 g feta, sliced or crumbled (or vegan feta)
arugula as a topping

And this is how it works:

Place the quinoa in a very fine sieve and place the sieve in a bowl. Fill the bowl with enough cold water to cover the quinoa and leave to soak for 5-10 minutes, stirring occasionally with your fingers. Then rinse until the water runs clear and drain well.
Place the quinoa in a large saucepan with 350ml water and ½ teaspoon salt. Bring to a boil, then cover and reduce the heat. Cook until all the water is absorbed and the quinoa is tender but still firm (about 15 minutes). If the quinoa is not cooked when the water is absorbed, sprinkle with a little water and continue cooking.
Leave to stand for 5 minutes, then loosen with a fork. Pour into the Oleni 1 litre jar and leave to cool.
In a small jar, mix the crushed garlic, olive oil, lemon juice, vinegar, ¼ teaspoon salt and pepper. Taste and add more salt if needed. Set aside.
Using the multi-styler, grate the cucumber into slices and add it to the quinoa. Clean the radishes and grate them as well.
If necessary, add the fermented red onion and top with arugula. Sprinkle the feta on top.
Pour the dressing into the lunchbox insert or pour it directly over the salad and mix well. Mix in the mint and dill and season to taste if necessary.

Bon appetite!

Salad in a Jar - Healthy Eating Made Easy Fermented Onion for Gut Health

A healthy intestinal flora is of great importance for our health. By following the tips above, you can improve your intestinal health and promote a healthy intestinal flora.