You've probably heard it said before that exercise is good for you. However, science now suggests that sport is not just helpful for weight loss, but can also have a positive influence on bowel health.
According to this, being active more often is said to stimulate digestion and thus support the muscles and bacterial flora.
This not only helps to prevent chronic inflammatory bowel disease, but also strengthens the immune system and promotes vitality in general.
In the following article, we will explain what you should pay particular attention to when training and how you can additionally support your intestinal health with a healthy diet.
Find out more about intestinal health
How does exercise affect the intestinal flora?
A healthy human gut is home to 100 trillion bacteria. A balanced gut flora ensures good health and has a positive effect on all the processes in our body.
According to studies, we can influence our healthy gut flora not only with a healthy diet but also with physical training. 1
Adequate exercise can increase the quality and quantity of the beneficial intestinal flora, keeping our entire body vital.
The more often you are physically active, the more bacteria live in the intestinal flora that produce the healthy short-chain fatty acid butyrate.
This nourishes the intestinal mucosa, regenerates it and has an anti-inflammatory effect. So we can even influence our immune system with sport.
Healthy sport for the gut – the right training intensity is crucial
For a healthy intestinal flora, it depends on the type and, above all, the intensity of the strain.
We recommend a relaxed endurance training program that is done at a low intensity for a longer period of time.
This is the ideal level of exertion for the intestinal muscles, ensures good blood circulation and prevents digestive problems.
But even just an hour of brisk walking or power walking can stimulate your bowels.
In contrast, heavy exertion, such as in high-performance sports, is rather counterproductive.
They put your body in a kind of stressful situation, which can even promote digestive disorders.
In general, you should take it easy and try to improve your training based on your personal experience.
Try to listen to the signs of your body and find your optimal training routine.
Porridge – the ideal breakfast before exercise
Which sport is good for your gut?
According to a study by Indiana University, endurance training in particular is said to contribute to higher performance and positively influence your intestinal health through more microorganisms ( microbiome). 2
During endurance training, the body not only absorbs more oxygen – it can also use it more efficiently.
This means that the tissue can be better supplied with oxygen, making it easier for the important microorganisms in our intestines to settle.
So if you want to do something good for your intestinal flora and thus for your entire body, you should lace up your running shoes from time to time or start and/or finish your training session in the gym on the cross trainer.
A little tip: Especially for office jobs, it can often make a difference to integrate more general movement into your daily routine.
Why not try going for a walk in the fresh air during your lunch break, taking the stairs instead of the elevator, or cycling instead of driving for short distances.
What should I eat after exercising?
Gut health and performance – the connection
If we don't get enough exercise, it can cause constipation and bloating.
The intestines need a lot of time to transport the food, which means that harmful substances remain in the digestive organ for longer and can thus penetrate into the blood better.
In addition, additional breakdown products can arise that are not excreted and thus endanger our intestinal health.
A lack of exercise combined with an unhealthy diet will sooner or later lead to obesity.
The excess kilos can alter our insulin levels, which in turn have a negative effect on the mucous membranes of the large intestine. The BMI and calorie intake are too high.
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A lack of exercise can therefore both promote chronic inflammatory bowel disease and weaken our immune system, thus reducing overall physical and athletic performance.
On the other hand, those who exercise regularly and supply their body with valuable nutrients, as well as pro- and prebiotics, will be rewarded.
Exercise activates the autonomic nervous system, which has numerous positive effects for the gut and thus for one's own performance.
- Blood pressure and heartbeat are increased
- Blood flow in a healthy gut is improved
- Intestinal motility increases
- metabolism is stimulated by exercise: the time it takes for food to pass through the intestines is reduced
- Exercise makes losing weight easier
Sporty people therefore live healthier lives and are also less likely to suffer from intestinal problems such as constipation, bloating or feeling of fullness.
Promote your intestinal health with VERIVAL and a healthy diet
Not only enough exercise, but also the right nutrition plays an important role if you want to promote your intestinal health.
If you want to improve your intestinal health, nutrition and everyday exercise, you've come to the right place.
At VERIVAL, we want to support your healthy diet. Instead of just boring fruit and vegetables, we provide a healthy breakfast that supplies you with valuable nutrients.
Our porridge and muesli mainly contain oats and oat flakes, which should not be missing from a high-fiber diet.
Combined with various extras and fresh fruit, you can enjoy a delicious, healthy and even environmentally friendly meal.
Do the words fruit and wholemeal products already leave a bad taste in your mouth?
Try VERIVAL and do something good not only for your gut but also for you and your attitude towards healthy eating!
Strengthen your gut flora with porridge from VERIVAL
- Simon M-C. Sport and a diet adapted to it have a positive influence on the microbiome. Info Diabetol. Published online October 2014:15-16. doi: 10.1007/s15034-014-0675-6
- Carter SJ, Hunter GR, Blackston JW, et al. Gut microbiota diversity is associated with cardiorespiratory fitness in post‐primary treatment breast cancer survivors. Exp Physiol . Published online February 27, 2019:529-539. doi: 10.1113/ep087404
