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1. Avoid alcohol if possible and only use painkillers in emergencies! These two groups of substances in particular severely attack the mucous membrane and promote a “leaky gut” syndrome (pathologically permeable intestine). Too much coffee, salt, acid (vinegar) or spicy foods can also affect the mucous membrane.
2. Consume soluble fiber (mucus) and resistant starch regularly. Both are broken down by intestinal bacteria into short-chain fatty acids, which serve as food and energy source for our mucous membrane cells. In addition, soluble fiber directly and indirectly promotes the growth of good intestinal bacteria, which in turn has a positive effect on mucous membrane health.
Recommended sources of soluble fiber are soaked and/or cooked oat flakes, soaked chia seeds, cooked onions, leeks, Jerusalem artichokes, salsify, algae, fiber concentrates with e.g. inulin, acacia fibers, konjac flour, pectin or even psyllium husks. The best sources of resistant starch are, above all, cooked and cooled potatoes, green bananas, cooked and cooled grains (rice, millet, buckwheat, etc.) and legumes as well as resistant starch in powder form.
3. Eat plenty of raw and cooked cabbage vegetables according to your individual digestibility (especially broccoli) or drink green juices or juices with cabbage (e.g. kohlrabi, May turnips, pointed cabbage, white cabbage, red cabbage, etc.). The green pigment chlorophyll as well as the sulfur-containing compounds (glucosinolates) and the amino acid glutamine in brassicas all have an anti-inflammatory effect.
4. If you like to eat fruit, choose blueberries and avoid acidic types of fruit, such as citrus fruits or unripe fruit, as these can irritate the mucous membrane.
5. Enjoy 1 cup of green tea daily and regularly incorporate bitter botanicals (e.g. our 49 bitter herbs & spices) into your daily routine. Both have a contracting effect on the mucous membranes and promote a healthy mucous membrane barrier.🍵
6. Move, but don't overdo it! While moderate exercise has a positive effect on the barrier function of the mucous membrane and the intestinal flora, extreme or heavy exercise (overtraining) has exactly the opposite effect.🏋️♀️
7. Avoid gluten or temporarily reduce it significantly! Gluten is a difficult-to-digest protein that increases the permeability of the intestinal mucosa depending on the dose and is found in numerous types of grain. 🌾
8. Reduce stress or learn how to relax better! Stress leads to disturbances in peristalsis (intestinal movements), to negative changes in the intestinal flora, to reduced blood flow to your intestinal mucosa and also leads to defective cell-cell contacts between the individual mucous membrane cells, which makes the intestine pathologically permeable to, for example, germs, foreign proteins and toxins (= leaky gut).🧘♀️
