Ein gesunder Darm macht glücklich

Did you know that around 70% of our immune system is located in the gut?

This figure shows the central role the gut plays in our wellbeing, and it also influences mood, energy, sleep, skin and even hormone balance.

In this article we look at why a healthy gut is so important, what throws it out of balance and how activated nuts from 2DiE4 Live Foods can help to make your gut happy again.

Why is gut health so important?

The gut is far more than a simple digestive tube for food. It is a highly active organ and closely linked to many processes in the body. Around 70% of all immune cells are located in the gut associated lymphoid tissue, so our defence centre is quite literally in the abdomen. Through the gut brain axis the gut also communicates directly with the brain. A balanced gut can therefore lift our mood, whereas a disturbed gut is associated with stress, anxiety or even depression. The gut also plays a key role in regulating inflammation and helps determine how well we absorb nutrients from food. In short, if the gut is healthy the whole person benefits, from a strong immune system to radiant skin and steady energy.

When the gut falls out of rhythm: consequences for health

Many people suffer from non specific digestive problems. Bloating, abdominal pain, diarrhoea or constipation are typical symptoms. However, a gut that is out of rhythm does not only make itself felt in the abdomen, other areas can also be affected. Chronic fatigue, concentration problems (“brain fog”), skin rashes or mood swings are linked to a disturbed gut flora. Since so many immune cells are located in the gut, immune defences often suffer as well, and people become more susceptible to infections. And last but not least, an impaired digestive system can lead to nutrient gaps, because when the gut is not working properly important vitamins and minerals are lost even if the diet is otherwise healthy.

Typical causes of gut problems

• Unhealthy diet and stimulants: Convenience foods, fast food, sugar rich and high fat diets as well as excessive alcohol consumption can disrupt the intestinal environment. They feed harmful bacteria and can irritate the intestinal mucosa.
• Fibre deficiency: If you eat hardly any fruit, vegetables and whole grains the beneficial gut bacteria quite literally starve. They need fibre as their food. Without sufficient fibre the diversity in the microbiome declines and harmful germs gain the upper hand.
• Medications and chemical substances: Antibiotics are both blessing and curse, they can be life saving but unfortunately they also destroy healthy gut bacteria. Some painkillers or acid blockers can also impair the gut flora.
• Stress and lack of sleep: Chronic stress does not only affect the stomach, it burdens the entire digestive tract. Stress hormones impair digestion and, for example, slow down intestinal motility. Too little sleep and lack of exercise also have a negative impact on gut health.
• Dysbiosis: This term is used by clinicians to describe an imbalance in the gut. “Bad” bacteria gain the upper hand or normally harmless microbes end up in the wrong place (for example too many bacteria in the small intestine, known as SIBO). Dysbiosis can be both a cause and a consequence of the factors mentioned above, a vicious circle that drives digestive complaints further and further.

Our microbiome: a small universe in the gut

At the heart of gut health lies our microbiome, the vast community of bacteria, fungi and other microorganisms in our digestive tract. These “co inhabitants” are not passive guests, they are active allies for our health. They help to break down food and make nutrients usable. Some gut bacteria even produce vitamins, such as vitamin K2 and various B vitamins. Fermentation of fibre in the large intestine also generates beneficial metabolic products, such as short chain fatty acids that nourish the gut wall and dampen inflammation. A diverse microbiome is regarded as a hallmark of health, whereas an impoverished gut flora is associated with various diseases.

It is important to know that you can actively influence your microbiome in a positive way. A gut friendly diet rich in fibre and probiotic foods, that is foods containing live “good” bacteria such as yoghurt, sauerkraut or kombucha, can improve the composition of the gut flora.

Why activated nuts are good for the gut

Activated nuts, what does that mean? In essence, these are nuts that have been made more digestible with the help of a special fermentation process. At 2DiE4 Live Foods the raw organic nuts are first soaked in pure spring water with a little sea salt and then gently dried at temperatures below 65 °C. This two stage process initiates germination and activates the enzymes in the nuts. Antinutrients such as phytic acid are broken down. The result is activated and alive, crunchy kernels with special qualities.

What benefits do fermented, activated nuts offer for your gut? Here are the key points at a glance:

• Easier to digest: Fermentation breaks down hard to digest substances. Phytic acid and other antinutrients are neutralised[1], complex carbohydrates and proteins are partially “pre digested”[2]. Activated nuts therefore no longer sit as heavily in the stomach and are usually well tolerated even by sensitive individuals. Potential allergens are also reduced, which can markedly lessen the typical scratchy feeling in the throat that some people experience after eating walnuts.
• More available nutrients: As phytic acid is broken down minerals such as zinc, iron and magnesium are released[1] and can be absorbed more easily by the body[3]. You therefore obtain more of the valuable nutrients contained in the nut. At the same time, vitamins and antioxidants are largely preserved thanks to the low drying temperatures.
• Support for the gut flora: Activated nuts naturally provide fibre that acts as a prebiotic. It serves as food for the beneficial gut bacteria and promotes their growth. A well nourished microbiome can then form protective fatty acids that strengthen the intestinal mucosa.
• Nothing superfluous: 2DiE4 nuts contain nothing but nuts and water with a little hand harvested sea salt. No sugar, no preservatives, no oily roasting, so your digestive tract is not burdened with unnecessary ballast. As a result, the kernels provide even more sustained energy in the form of healthy fats and protein but without blood sugar related slumps in performance. They are perfect as a natural snack between meals or as an ideal companion for sport.

And the best part is that despite all these health benefits you do not have to miss out on enjoyment. Fermentation gives the nuts a unique flavour (key word umami) and creates the perfect crunch.

What do studies and experts say?

The idea of fermenting nuts may sound innovative, but it fits neatly into the broader trend towards more probiotics in the diet. Increasing amounts of research suggest that fermented foods have a tangible positive impact on health.

A team at Stanford University showed in a 2021 study that just 10 weeks on a diet rich in fermented foods significantly increased the diversity of the gut flora and caused inflammatory markers in the body to fall markedly[4]. Other studies also suggest that a diet rich in fermented foods can help to dampen inflammation in the body.

It is therefore hardly surprising that many physicians and nutrition experts recommend eating fermented foods regularly. Official bodies such as the German Federal Centre for Nutrition, for example, advise daily consumption of probiotic foods to strengthen the gut flora.

And what about fermented nuts? Specific studies on activated nuts are still in their infancy, but initial experience is promising. Holistic physicians and complementary practitioners report that patients with sensitive digestion benefit from fermented nuts. Because they are easier to digest they cause fewer problems than normal nuts.

Conclusion: Your gut works hard every single day for your wellbeing, so give it something back. With a conscious diet rich in fibre and fermented foods you can do a great deal for your gut feeling. Activated nuts from 2DiE4 are a little insider tip here. They combine the crunch and pure taste of nuts with the power of fermentation. This allows you to snack with pleasure and at the same time do something good for your gut. Your body will thank you, from your abdomen all the way to your brain.