September 28, 2026, 2:02 am | Read time: 4 minutes
Natural yogurt, supplements, or perhaps fiber? There are many tips for a healthy gut, but which ones are actually useful? FITBOOK Editor-in-Chief Nuno Alves got the most important tips for gut health from gastroenterologist and author Prof. Dr. Martin Storr in an interview.
In recent years, the role of the gut in overall body health has gained increasing importance. It not only extracts essential nutrients from food but also prevents pathogens from entering through the intestinal lining–provided it is intact. A part of the immune system is also located in the gut.
These Foods Should Be on Your Plate Daily
What does the gut actually enjoy? Martin Storr, who recently published the book “Intestinal Mucosa–The Unknown Superpower”, explains: “A particularly varied, fiber-rich diet with plenty of vegetables, legumes, whole grains, and other plant-based foods supports a diverse microbiome and the function of the intestinal barrier.”
The intestinal barrier is the protective layer in the gut. The microbiome encompasses all microorganisms living in the gut, primarily bacteria. They support digestion, metabolism, and the immune system. And these bacteria love fiber! They metabolize it into short-chain fatty acids like butyrate, which provide energy to the intestinal barrier. A chronic lack of butyrate is associated with diseases such as type 2 diabetes, obesity, and cardiovascular diseases. Additionally, a deficiency increases the risk of infectious diseases in the gut.1
According to the German Nutrition Society, one should consume 30 grams of fiber daily, but on average, adults in Germany only manage 20 grams.2,3 As Storr explains, these are mainly found in plant-based products. Particularly high in fiber per 100 grams are:
- Chia seeds: 40 g
- Flaxseeds: 23 g
- Psyllium husks: 94 g
- Kidney beans, cooked: 11 g
- Chickpeas, cooked: 11 g
- Oatmeal: 11 g
- Whole grain bread: 10 g
- Almonds: 10 g
- Raspberries: 5 g
- Broccoli: 3 g
Fermented foods like sauerkraut, kimchi, or yogurt can also support the microbiome–not only through lactic acid bacteria but also through metabolic products formed during fermentation, including short-chain fatty acids.
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Plenty of Sleep, Little Alcohol
It’s not just about fiber. “Regular exercise, sufficient sleep, good stress management, and minimal consumption of nicotine and alcohol complement this approach,” the expert notes. Especially those who work sitting down should balance it with physical activity, as it can lead to constipation. It doesn’t have to be HIIT; the gut also appreciates moderate activity. Exercise stimulates the intestinal muscles, allowing for better food transport and quicker elimination of ‘bad’ bacteria.4 A 2023 study showed that 30 minutes of exercise per day can positively impact the gut microbiome (FITBOOK reported).
Alcohol and nicotine, on the other hand, irritate the intestinal lining and make the intestinal barrier more permeable to unwanted intruders like pathogens. A study published in early 2026 showed that alcohol consumption was particularly associated with an increased risk of colon cancer (FITBOOK reported).
Also interesting: Healthy Sleep–Optimal Duration, Impact of Sleep and Nutrition, Tips
Which Supplements Are Worthwhile–and Which Are Not
Don’t expect miracles from over-the-counter probiotics. Although these products are often advertised as beneficial for the gut, according to Martin Storr, there is currently no convincing scientific evidence that they can specifically repair the intestinal lining.
The same goes for L-glutamine. While the amino acid serves as an energy source for the cells of the intestinal lining, its benefits for people with irritable bowel syndrome, general digestive issues, or a supposedly “leaky gut” are not yet clearly proven. “L-glutamine should therefore not be considered a miracle cure but rather a potential component for supporting gut health,” says Storr.
The data is somewhat better for prebiotics. These are fibers that serve as food for beneficial gut bacteria. So-called postbiotics, or metabolic products of microorganisms, are also considered promising. Their impact on the intestinal barrier is currently being intensively researched.
Nevertheless, dietary supplements cannot replace a fiber-rich diet and a healthy lifestyle. It remains crucial to identify and specifically treat potential causes of complaints.