Slim with intestine – Losing weight with the right intestinal bacteria – My experiences

“Slim with intestine” – diet

The book Slim with Intestine belongs almost as much to the bestsellers as intestine with charm ( Amazon* ). I have read them both and want to tell you here from “Slim with Intestine” and my experiences with the “Intestine Diet”.

Why am I reading, who has his own intestinal rehabilitation program, a book about how to become slim with the right intestinal flora? Well, a healthy intestinal flora does not necessarily have to be a intestinal flora for losing weight. I was not really aware of that until then. Besides, I am one of the many Germans who would be well advised to lose a few kilos. Photos? For real? You won’t get to see them at this point. This is not an exhibitionist blog. There are also no posts from my dinner. My text has to be enough, it’s exhibitionistic enough to write a report about losing weight with the right “slimming” bacteria. So, no photos! 😉

Could my intestinal flora be responsible for my overweight?

After about a year of low carb and over 1100km of cycling with strength training, very little had changed in my weight. OK, that was exaggerated, it was not enough what the scale had shown less. Which also has to do with the built-up muscles, because muscles weigh more than fat. I was still dissatisfied. So I had to be far too good a food processor. Or was it because the average European eats too much animal protein at low carb as an average European? But something seemed strange to me: Have you ever noticed that mostly slim people have allergies? Overweight people usually don’t have hay fever. Here you don’t get black or white, but grey as well. But really obese people have no problems with allergies in my experience. Do you know of any examples of thick hay fever sufferers in your environment? I am curious to hear your comments! More on that in a moment.

Slim with gut Video

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Moppel bacteria vs. slimming bacteria – The Firmicutes/Bacteroidetes ratio

The human intestinal flora is composed of numerous different species of bacteria and, within the species, of different strains. The species and species of the phyla Firmicutes and Bacteroidetes make up the largest proportion with over 90 percent. In terms of our weight, who is friend, who is enemy? In short, you should count as few firmicutes as possible to your intestinal flora, while you should have as many bacteroidetes in your intestine as possible. 1:1 is best in the ratio. But mostly you have too many firmicutes. But which bacteria belong to the firmicutes and which to the bacteroidetes? In the following list you will see that our beloved Lactobacillus spp. belongs to the Moppelbakterien. Pardon? Yes, shocking, isn’t it? And Butyrate formers, which supply us with butyric acid (butyrate), which prevents inflammation of the intestinal mucosa, are also listed there. So you can really say it in general terms, less firmicutes make you slim?

If you have too many firmicutes in the intestine, you can determine this with an intestinal flora analysis. More on this topic below.

• Phyla with genera, species, partly also bacterial species
  • Firmicutes 42 – 50%
    • Butyrate formers
      • Faecalibacterium prausnitzii (Norm: > 0,94%)
      • Eubacterium spp. (Norm: 0,01 – 0,30%)
      • Roseburia spp. (Norm: % 0,56 – 2,60%)
      • Ruminococcus spp. (Norm: 1,8 – 5,1%)
      • Butyrivibrio crossotus (Norm: 0,03 – 0,30%)
    • Decay germs / histamine formers
      • Clostridium spp. (Norm: < 3,2%)
    • Acidifying flora
      • Lactobacillus spp. (Norm: 0,03 – 0,08%)
      • Enterococcus spp. (Norm: > 0,002%)
    • Other
      • Anaerotruncus colihominis (Norm: > 0,02%)
      • Dorea spp. (Norm: < 0,25%)
      • Streptococcus thermophilus (Norm: > 0,001%)
      • Blautia hansenii (Norm: < 0,4%)
      • Oscillibacter spp. (Norm: < 1,1%)
      • Flavonifractor plautii (Norm: < 0,05%)
      • Dialister spp. (Norm: > 0,001%)
  • Bacteroidetes (Norm: 35 – 45%)
    • Bacteroides spp. (Norm: 19 – 31%)
    • Bacteroides thetaiotaomicron (Norm: < 1,1%)
    • Bacteroides uniformis (Norm: > 0,3%)
    • Bacteroides vulgatus (Norm: 1,2 – 8,5%)
    • Prevotella spp. (Norm: 0,010 – 2,7002%)
    • Odoribacter spp.(Norm: > 0,2%)
    • Parabacteroides spp. (Norm: 1 – 2,9%)
    • Alistipes spp. (Norm: < 6,1%)
    • Prevotella spp./Bacteroides spp.-Ratio (Norm: < 1%)
  • Proteobacteria (Norm: 2,900 – 6,1%)
    • Escherichia spp. (Norm: 0,01 – 0,5%)
    • Citrobacter spp. (Norm: < 0,01%)
    • Serratia spp. (Norm: < 0,07%)
    • Hafnia alveii (Norm: < 0,01%)
    • Klebsiella spp. (Norm: < 0,01%)
    • Providencia spp. (Norm: < 0,01%)
    • Pseudomonas spp. (Norm: < 0,01%)
    • Enterobacter spp. (Norm: < 0,06%)
    • Sulfatreduzierende Bakterien
      • Desulfovibrio piger (Norm: < 0,003%)
    • Oxalate-degrading bacteria
    • Oxalobacter formigenes (Norm: > 0,001%)
  • Actinobacteria (Norm: 0,7 – 3%)
    • Acidifying flora
      • Bifidobacterium spp. (Norm: > 0,2%)
      • Bifidobacterium animalis (Norm: > 0,001%)
      • Bifidobacterium longum (Norm: 0,01 – 0,43%)
    • Other
      • Eggerthella spp. (Norm: < 0,1%)
      • Collinsella aerofaciens (Norm: < 0,8%)
  • Verrucomicrobia (Norm: 0,15 – 3,9%)
    • Mucinspaltende Bakterien
      • Akkermansia muciniphila (Norm: > 3,13%)
  • Fusobacteria (Norm: < 0,01%)
    • Fusobacterium spp. (Norm: < 0,004%)
    • Fusobacterium nucleatum (Norm: < 0,001%)
  • Euryarchaeota (Norm: < 0,02%)
    • Methanogene Bakterien
      • Methanobrevibacter smithii (Norm: < 0,001%)
  • Tenericutes (Norm: 0,03 – 0,25%)
• Firmicutes/Bacteroidetes-Ratio (Norm: < 1,1%)

How do firmicutes make us fat?

Firmicutes (also known as Lactobacillus) have the property of drawing energy from parts of plants, such as lettuce, which are normally excreted undigested. uhm … divorced. The stools of good feed converters are virtually energy-free, whereas the stools of slim people still contain a lot of energy. Up to 200 kilocalories a day. This can result in 10 kilograms more fat on the scale per year. Any more questions? 🙂

So and now back to (my) theory that pollen allergy sufferers are usually slim:

Children who grow up on a farm with raw milk get no or less allergies and usually have a strong immune system, they say. It is believed that not only but especially raw milk should be the cause of a well-functioning immune system. Well, raw milk (cow’s milk) is originally the food of calves or for calves. While the nutrients in the milk as “building blocks” make the calf grow, the bacteria in it have a different purpose. They settle in the cow’s intestine and rumen, where they have to perform a certain task later on: These bacteria have to extract all energy from the last piece of grass and convert it into digestible sugar to supply the host animal, the cow/cattle, with energy. So, drinking raw milk -> less allergies, but also bacteria that extract energy from plant fibers to give the “host animal” more calories.

Firmicutes are said to stimulate the demand for more high-calorie food even via the strong vagus nerve, which connects the intestine with the brain.

How do Bacteroidetes make us slim?

First of all they displace the firmicutes, but it is mainly the bacteroides among the bacteroidetes that make us slim (according to Prof. Axt-Gadermann).

Slimming bacteria have another interesting property. If you feed them their preferred food, they produce a substance that acts as a messenger in our body. This substance is called peptide YY and is a satiety hormone. (By the way: If you eat a protein-rich diet, the peptide YY level rises additionally). In other words: If the slimming bacteria are full, then we are full too. Interestingly, the concentration of ghrelin in the body decreases simultaneously with the increase of peptide YY. And what is ghrelin? A “strong” hunger hormone. The concentration of ghrelin in the blood usually drops after a meal. On several reputable websites on the internet and also in the book “Slim with Intestine” you can read that intestinal bacteria can directly control our hunger for special foods via hormones, depending on what they prefer. To be controlled by bacteria, a scary idea, especially when you are controlled by the fatteners. But not when the slimmers are in charge.

Slimming bacteria should have another property, however: They channel the calories out of the body without making them available to our body.

Studies/indications that the intestinal flora has an influence on body weight

I have already mentioned the first two of the following examples in other blog articles about intestinal flora:

Overweight after stool transplantation

A woman in the United States had her daughter’s intestinal flora or stool transplanted due to an intestinal infection with Clostridium difficile (More on the subject stool transplantation). This is now frequently done and the chances of recovery are very high. So it was with this woman, she was healed. But now she had another problem. Her overweight daughter inherited another characteristic together with the intestinal flora: The good feed conversion by the Firmicutes bacteria of her intestinal flora. The mother now also gained weight.

Thickening transplantation from “twin chair” to sterile mice

Once upon a time there were pairs of twins, one twin siblings were slim and beautiful, the other were fat and ugly. (Well, the beautiful and the ugly can be deleted for reasons of political correctness, but sounded more fairy-tale like). Now it happened that a group of researchers from the University of Washington, led by the scientist Jeffrey Gordon, came up with the fat idea that the cause of the obesity of the twin siblings could probably not be the genes. (So far clear, isn’t it?) They decided to give the twins’ stool to aseptic mice. The mice that received the stool of the fat twin siblings met a bad fate. They became fat and fat. The mice that were lucky enough to receive the stool of the slender twin siblings remained slender. And all this with the same diet. Since mice are not particularly fussy about their food, they ate the feces of the other mice, which made the fat mice slim again and the slim mice stayed slim. If they did not die, they still eat the other mice’ excrement today.

Synbiotic (mixture of pro- & prebiotic) for weight loss

The author of the book “Schlank mit Darm” (Slim with Intestine), Prof. Dr. Michaela Axt-Gadermann, has herself carried out a placebo-controlled double-blind study in which a synbiotic (Madena Intestinal Treatment), co-developed by Axt-Gadermann, was used as a basis for the study (Madena Intestinal Treatment), Amazon* ) the Firmicutes-Bacteroidetes ratio could be normalized within 4 weeks and after a certain time the weight also decreased significantly. In this study no instructions for dietary change were given.

How do you displace / fight firmicutes/bicidal bacteria?

First of all the bad news, there is no miracle cure like an antibiotic against firmicutes. To the Firmicutes belong not only the “bad” Clostridia, but also the “good” Lactobacillus species. Lactobacillus species have no chance with most antibiotics, but Clostridia do. I see it this way, if even Moppelbakterien then the “good ones” (because one should have a few already for health reasons, the ratio should also 1:1 and not to 0 in words: ZERO in words) and of the “good ones” then please mostly those that have already shown their slimming effect in studies. More on this later.

To convince you a little bit more of the importance of the intestine for our health and to show you what unhealthy nutrition does to your intestine, I would like to share with you the following video I found during my research:

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Losing weight with bowel cleansing

For those who have never dealt with the subject of intestinal sanitation before, I recommend my int for intestinal sanitation. But especially a short Intestinal Cleansing of maybe one week could be helpful in the beginning.

Intestinal flora analysis

With a really meaningful intestinal flora analysis, you can quickly determine whether your intestinal flora is not correct/balanced or not. If you have too many firmicutes? The question is only which intestinal flora test you want to do and how much money you want to spend. The intestinal flora tests from Medivere* are certainly not bad, but to my knowledge not the non plus ultra that our science and research has to offer. At BIOMES* the intestinal flora is analyzed on the basis of the bacteria DNA and compared with the values of the community. It is the healthy comparison group, whose values are fed from publicly available studies and anonymous customer data. With each stool sample that is analysed and linked to the health background of the patient/test person by means of a questionnaire, a gigantic knowledge of the connections between diseases and the intestinal flora can be gained through machine learning. The more knowledge that can be gathered about this, the more accurate the recommendations will be in the future. Especially about complaints whose cause is still quite cloudy, such as irritable bowel syndrome, valid statements can probably soon be made with the help of the intestinal flora. In the end, you can benefit from this knowledge when BIOMES provides you with the right nutritional and probiotic recommendations. A great concept and project, which was spun off from the TH Wildau and is supported by the Federal Ministry of Economics. Also for an intestinal flora, which can be the reason for overweight, a suitable probiotic is provided by BIOMES.

Slimming bacteria – intestinal bacteria for slimming

Bacteroidetes

While the fattening firmicutes actively extract the last calories from each salad leaf by breaking down the dietary fibre, the “slimming bacteria” bacteroidetes can even actively remove excess sugar from the intestine, so that these calories are excreted with the stool. Normally these bacteria are present in a 1:1 ratio – once too many firmicutes have settled and the ratio 1:1 is disturbed, the strictest diet in the world will not help to get rid of superfluous pounds.

Bacteroidetes can unfortunately not (yet) be bred, because they detest oxygen like vampires detest the sun. Unfortunately they cannot be bred in the laboratory and swallowed in capsules, so you have to feed them. How to feed them? You will find out further down: feeding Bacteroidetes

Akkermansia muciniphila & Faecalibacterium prausnitzii

We were able to show that a high-fat diet in mice reduces the colonization of the intestine with A. muciniphila by the factor 100. This study showed that the frequency of A. muciniphila decreased in the intestinal flora of adipose and type 2 diabetics. It was also observed that a prebiotic diet, here: with oligofructose, normalized the amount of A. muciniphila, which correlated with an improved metabolic profile. Furthermore, it was shown that this “A. muciniphila treatment” could reverse fat-rich metabolic disorders caused by nutrition, including fat mass gain, metabolic derailments, adipositis and insulin resistance. However, it does not necessarily appear that Akkermansia muciniphila feeds on prebiotics but much more on what other beneficial bacteria such as Bifidobacterium adolescentis make of it (source). These bacteria are responsible for ensuring that the mucin layer, the mucosal layer of the mucosa (intestinal mucosa) as a source of nutrients for Akkermansia muciniphila, does not lose its thickness. Akkermansia muciniphila, the cleaner fish in the intestine, eats the old mucus, so that the body, or more precisely the mucus-producing goblet cells, must constantly produce tough mucus. In this way the intestinal barrier remains stable so that no inflammatory substances can enter the body. The metabolic products of Akkermansia muciniphila serve Faecalibacterium prausnitzii as an energy source, which in turn produce butyric acid, which counteracts inflammatory processes of the intestinal mucosa. Further interesting: Pasteurized Akkermansia muciniphila and its outer membrane protein Amuc_1100* improve the integrity of the intestinal barrier and the metabolic syndrome in mice with dietary obesity. This means that the microbial protein of the outer membrane can alleviate the metabolic syndrome. (Source) The protein of dead Akkermansia muciniphila is therefore already sufficient for a positive effect. Interesting video:

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Bifidobacteria

Bifidobacteria displace Firmicutes, but in contrast to Bacteroidetes they can be cultivated in the laboratory and taken as probiotics and also fed well. But Bifidobacteria can do even more:

Short-chain fatty acids

The dietary fibres are converted by our intestinal bacteria into the short-chain fatty acids butyric acid, acetic acid and propionic acid, among others, well, not only, but also Much more important for us is which of these short-chain fatty acids are more abundant.

• butyric acid
  • has a strong anti-inflammatory effect
  • foods the intestinal mucosa
  • strengthens the intestinal barrier
• propionic acid
  • reinforces the feeling of satiety
  • amplifies the effect of insulin
• acetic acid
  • enhances the feeling of hunger
  • stimulates the metabolism

So we would like to have many butyric acid formers: The bacterium Bifidobacterium adolescentis promotes the butyric acid producer Faecalibacterium prausnitzii. (Source) The good bacteria seem to be somehow mutually dependent, so that some bacteria are helpers so to speak. Actually, they are just as important, but are not in the spotlight.

Slimming Lactobacillus species

Prof. Dr. Michaela Axt-Gadermann mentions the following Lactobacillus species in her book. Don’t forget, Lactobacillus belong to the Firmicutes, but some make us slim.

• Lactobacillus gasseri (e.g. this study)
• Lactobacillus plantarum

Lactobacillus gasseri and Lactobacillus plantarum can reduce the release of the hunger hormones AgRP and neuropeptide Y.

According to this study, one could also lose weight with these Lactobacillus:

• Lactobacillus fermentum
• Lactobacillus amylovorus

Overweight women should benefit from Lactobacillus rhamnosus.

Lactobacillus casei helps indirectly with losing weight. L. casei is one of the micro-organisms that break down proteins in the intestine into the amino acids that we can use. The more proteins can be absorbed by our small intestine, the more building blocks our body has available for muscle building and the fewer proteins end up in the large intestine, where they are then fed on by putrefactive bacteria such as Clostridia (Firmicutes).

Caution: Thickening probiotics

Here is only an extract of probiotic bacteria, which are present in many probiotic preparations but promote weight gain.

• Lactobacillus acidophilus obviously promotes overweight (study). This is bad, because Lactobacillus is known as a health promoter and is present in almost all probiotics. Strangely enough also in Omnibiotic metabolic (Amazon*), a probiotic that is supposed to support weight reduction.
• Lactobacillus reuteri is found in the intestines of overweight persons and is suspected of promoting overweight. Lactobacillus reuteri is also a well-known “healthier”.
• In a study I found that Enterococcus faecium (Firmicutes) is used for fattening and rearing calves and lambs. Why was Enterrococcus faecium added to the weight loss probiotic Omnibiotic metabolic?

Is it really so? The “strong” health-improving lactobacillus makes you fat. Can’t you be thin and healthy?

Is almost philosophical, the one who carries all Lactobacillus species (including the healthy fattening bacteria like L. acidophilus) and does a lot of sports to stay slim despite fattening bacteria will become healthy and very old. A lot of effort is therefore rewarded. So, if fattening bacteria, then the Lactobacillus species that make you healthy, and not Clostridia or other firmicutes. If there is still a lot of exercise, everything runs smoothly and slim. 😉

Feed the slimmers!

The right diet

Many dietary fibres

Precook vegetables, salad, fruit, whole grains, pulses, rice, pasta, potatoes, etc. and leave to cool for at least 12 hours to produce starch that is resistant to starch. Resistant starch has no calories and serves as food for the bifidobacteria. Two birds with one stone. But “strong” does not mean that the noodles have no calories at all. At best 40% less!

• Vegetables
• Salad
• Fruit
• Wholemeal
• Pulses
• Precook side dishes such as rice, noodles, potatoes and co. and let them cool down for at least 12 hours to create resistant starch. Resistant starch has no calories and serves as food for the bifidobacteria. Two birds with one stone. But be careful: This does not mean that the noodles have no calories at all. At best 40% less!

Diversified

It has been found that overweight people have fewer different types of bacteria in the intestinal flora. One should take care to increase the diversity (don’t google, this is a full-service blog:  variety) of the intestinal flora by eating as many different (healthy) ingredients as possible with each meal. The Japanese, for example, who are also known for their diverse intestinal flora and are much slimmer than the average European, do the same.

Not practical in everyday life? Yep. Any place where it’s not a lot of work, you should put it into practice. Believe me, I don’t like whittling vegetables either!

• A self-mixed muesli with chia seeds, sesame, coconut flakes etc. instead of just oat flakes. You can also pre-mix your own personal mixture in a large can instead of mixing everything together every morning. At Rewe, for example, I have found salad refiners (Amazon*).
• If you have an all-you-can-eat buffet in front of you, don’t just eat the same thing every time. All-You-Can-Eat should mean much more that you should take some of everything and not as much as possible. Example Chinese restaurant: Are genuine Chinese people in a Chinese restaurant? Look at their table. There are a lot of bowls, right? They don’t just eat Peking duck!
• The expensive lunch break: The salad bar at REWE and Co? Take a bit of everything, but little or no animal protein.
• Frozen vegetables? Don’t empty a bag, take different bags and mix them. Yes, it’s annoying to have lots of 3/4-full bags of frozen vegetables in the freezer, isn’t it? But that’s what the clamps are for.

Reduce animal protein and fat significantly

… if you haven’t already. In a nutshell:

You feed the putrefactive flora (Clostridia & Co.) with meat and Co., which then multiplies naturally, makes the intestine alkaline and produces ammonia, which is toxic for the body. Slimming bacteria do not feel well in this environment.

Wrong fat or animal protein and fat promote inflammation in the body, inflammation causes more body fat to be stored, which in turn leads to even more inflammation. If you want to know more about this, please read the book “Slim with Intestine” 😉 ( Amazon* ) or the book “Dr. Jacobs Weg …”. (Amazon*).

You probably know Dr. Jacobs from the eponymous base powder he developed. So, let’s continue: Dr. Jacobs considers meat, but also fish, to be the evil animal protein. He is not sooo critical of chicken eggs, but he also promotes vegan nutrition. In the book “Schlank mit Darm” (“Slim with Intestine”) the hen’s egg is mentioned as an important source of protein, which should be used to cover one’s protein needs.

Plant proteins

The right combination of plant proteins is not as bad as one might think with regard to biological value! If you combine 70% rice protein with 30% pea protein, you can achieve the biological value of chicken egg protein. But why plant proteins at all? Protein-rich diets are good from the idea, because proteins saturate (keyword peptide YY, is explained above) and counteract muscle breakdown. The problem with my low-carb diet was that it harmed my good intestinal bacteria because I ate too much animal protein. I say it explicitly, not only meat, but animal protein in its entirety. (Source) Long-term adherence to such a low-carb diet can increase the risk of bowel disease, as butyric acid-producing bacteria are eradicated. In a study, which aimed to determine the effect of glycated pea proteins on the intestinal bacteria of a healthy person, a positive change in the intestinal environment was found, as lactobacilli and bifidobacteria proliferated and microbial diversity increased. I don’t want to push vegetarian and vegan nutrition here but rather conscious consumption. I still eat eggs, fish and sometimes meat, but much less of everything and the latter mostly only as cold cuts.

I myself am currently experimenting a lot with tofu, soya schnitzel etc., but I also try to eat as many pulses as possible. The latter also provide a lot of fibre for the slimming bacteria. By the way, if you are not already experienced tofu experts yourself, my first and probably most important insight: Look for an Asian shop, because the tofu from supermarkets is a habit and probably the reason for the bad reputation of tofu.

Vegan protein shakes

Protein shakes generally support a low-carb diet if the aim is to increase the protein content of the diet. And this is usually the aim, because you want to prevent the muscle breakdown in a diet and at best you even want to promote muscle building with the help of sport. The standard diet shakes are based on milk protein, which has a high biological value, but is not well tolerated by many people because of the hidden lactose. In addition, this is also milk protein. But first back to the biological valence:

Excursion: biological valence

Hen’s egg has a value of 100 and is therefore a reference value. The higher the value, the more “human protein” the human body can build from the amino acids (essential/not produced by the body itself) of the consumed protein. If a protein is completely lacking one amino acid, the biological activity of this amino acid is not sufficient. The biological valency is zero, as for example with gelatine.

Imagine that.

If you want to build traffic lights, for example, you need green, yellow and red lamps. If you have 4 green, 3 yellow and 2 red lamps, the red lamps are the “limiting lamps”. You can only build 2 traffic lights. In proteins there are limiting amino acids. But you can combine proteins or foods that are protein-rich to increase the biological value. The amino acid that is missing in one food has “too much” in the other food. Vegetable proteins usually have a low biological value in relation to animal protein, by combining them the biological value can be increased. Examples: soy/rice, peas/rice, kidney beans/corn (yes, read correctly :-)), etc.

Avoid too much fructose

Destroys the intestinal barrier. Fruit yes, but added fruit sugar should be avoided. Besides, you don’t always have to consume the ultra sweet fruit varieties.

Salt: enemy of the intestinal flora, hunger promoter, water storage agent

Latest studies prove that salt destroys the intestinal flora, unfortunately not only the bad intestinal bacteria are displaced/kill off but also the good ones. (Source)

The food industry oversalts food because salt promotes hunger and is cheaper than good spices. Many spices promote a good intestinal flora. (See intestinal flora nutrition)

Plant oils with as much omega-3 fatty acids as possible

Inflammations lead to fat build-up, omega-3 fatty acids are anti-inflammatory. Almased & Co. also recommend the use of omega-3-rich oils for the production of the diet shake.

• linseed oil
• rape seed oil
• etc.

I personally take Omega-3 fish oil capsules. (As I said, I’m not vegan)

Plant oils with preferably less Omega-6 fatty acids

Omega-6 fatty acids promote inflammation. Safflower oil is therefore a NoGo. But: Omega-6 fatty acids also have positive effects that are important for our body.

Curry, turmeric, ginger & Co. (the right spices)

… and many other spices and herbs are strong anti-inflammatories. And since you’re going to be cooking with less salt anyway, you should start experimenting with spices.

Avoid fast carbohydrates

Fast carbohydrates promote the release of insulin, which in turn promotes the storage of fat. By now an old hat, but still true.

prebiotics

… for bacteroidetes

Pectin

The researchers of OmniBiotic claim to have found out that Bacteroidetes feed pectin. Well, that will be true, only you don’t have to buy the expensive apple pectin capsules from OmniBiotic (OMNi-LOGiC APFELPEKTIN At Amazon*). The cheap capsules do it too, or? On Amazon*. And not encapsulated, so in pure powder form is even cheaper:  Amazon*

Xylo-oligosaccharides (XOS)

In a placebo-controlled study, xylo-oligosaccharides were able to reduce the firmicutes of the intestinal flora of healthy and “prediabetic” volunteers and increase the bacteroidetes content within 8 weeks. But also Bifidobacteria and Lactobacillus species feed XOS.

Acacia fibre powder

More on the prebiotic effect of acacia fibers here: prebiotics

… for bifidobacteria

Resistant starch

Resistant strength is the secret tip. Whether rice, noodles or the already high-fiber potato, if you let these dishes cool down for at least 12 hours, the starch is transformed into resistant starch. Resistant means that it cannot be absorbed by the intestine and ends up in the large intestine as food for the slimming bacteria. Good or not? What tastes better than the spaghetti from the day before?

Starch that has become resistant, has no fattening calories, two birds with one stone Less calories, food for the slimming bacteria. Resistant starch can of course also be bought as a food supplement. As you could see in the photo. Maybe it should become common practice to precook potatoes, rice and noodles for the next few days.

Inulin

Bifidobacteria can be fed with inulin. If you would like to know more about inulin, click here: feeding bifidobacteria with inulin. A short summary: Inulin can be expensive, but it does not have to be. In health food shops you leave your last shirt on, online 500g are already very affordable (at Amazon*). But I have to issue a small warning for inulin. If you take inulin pure, it has a similar effect as fructose on fructose intolerant people. As a multiple fructose, inulin binds the amino acid tryptophan to itself, so that tryptophan cannot be absorbed by the body.

Where’s the problem? Tryptophane is used to make serotonin (happiness hormone) and melatonin (sleep hormone). Therefore I prefer to use resistant starch to feed my bifidobacteria or I strictly separate the inulin intake from the protein intake.

Oligofructose

Like inulin, oligofructose (FOS) is a multiple fructose, but with shorter molecular chains. The latter is probably also the reason why oligofructose tastes slightly sweet, unlike inulin, which gives food a creamy consistency.

I myself don’t get oligofructose very well, as I just mentioned, I’m more a friend of resistant starch.

At the bottom of this article you will find several suggestions on how to create your own prebiotic mix.

Galactooligosaccharides (GOS)

Due to their strong bifidogenic effect, GOS are suitable for displacing firmicutes. They mainly feed bifidobacteria, but according to this study they are also supposed to feed Lactobacillus. I myself  could not determine this effect. By Bimuno ( Amazon*  3x instead of 1x a day) I was able to bring my Bifidobacteria to 20 times the community value within 2 months (intestinal-flora analysis), while I could not find any effect with Lactobacillus spp. But if we believe the study, GOS only make sense if you take the slimming Lactobacillus species at the same time, because otherwise you will also multiply the fattening Lactobacillus (don’t forget: Firmicutes). Like e.g.  Losing weight probiotics

So I’m a great friend of GOS. I’m using Bimuno, unfortunately there is no alternative from Germany so far.

Xylo-oligosaccharides (XOS)

see above

Acacia fibre powder

… for Akkermansia muciniphila

Polyphenols?

Akkermansia muciniphila is doing well if the other bacteria like Bifidos and Bacteroidetes are properly supplied with substrate. Direct feeding is not possible, as they feed on the mucus layer of the intestinal mucosa.

There are notices that Cranberries, cranberry juice, dark grape juice, grapes, i.e. food containing polyphenols, can increase the bacterial count. And that with the ingredients in Madena Darmkur the conditions for Akkermansia muciniphila can be improved. However, there are no studies that prove the effect of Madena Darmkur.

More about polyphenols you can find here: secondary plant compounds like polyphenols for the intestinal flora

Slim with intestine – The synbiotic “Madena intestinal cure”

If the author of the book “Schlank mit Darm” is involved in the development of a synbiotic, this should arouse our interest. The ingredients should therefore correspond exactly to what Prof. Axt-Gadermann thinks is right. And indeed, Madena Intestinal Cure contains the bacteria that are mentioned in the book “Slim with Intestine” as slimming bacteria. Well, except for those that cannot be grown in a test tube. For the latter, Madena Darmkur offers the ingredient pectin, so that they can eat their favorite food and multiply in the intestine. You can find a promising study here: Synbiotic Mix of Pro-Biotics for Weight Loss Madena Darmkur Study

What does Madena Intestine contain?

• Prebiotics
• Inulin (feed for Bifidos)
• Pectin (feed for Bacteroidetes)
• Resistant starch (feed for Bifidos)

Each of these dietary fibres supplies other bacterial strains and thus improves the diversity of the intestinal flora (diversity – a factor that is also measured in stool analysis ).

6 bacterial cultures for weight, immune system and intestinal mucosa:

• Lactobacillus plantarum
• Lactobacillus gasseri
• Lactobacillus rhamnosus
• Lactobacillus casei
• Bifidobacterium animalis subsp. lactis
• Bifidobacterium breve

Notable: Omnibiotic Metabolic, Metabolic Shape & Co.

Counterproductive and is known for the opposite. What is this? What has Lactobacillus acidophilus to do there, according to studies (see above) it is a thickener. There are also mixtures that really only contain those strains of lactobacillus that have been shown in studies to have a slimming effect. You can find these below:

Omnibiotic Metabolic

• Lactobacillus salivarius W57
• Lactobacillus casei W56
• Enterococcus faecium W54 (see Thickening_Probiotics)
• Lactobacillus acidophilus W22 (see thickening probiotics)
• Lactobacillus rhamnosus W71
• Lactococcus lactis W58
• Lactobacillus plantarum W62

L. acidophilus? Where is L. gasseri? The mast bacterium enteroccus. Faecium on board?

Metabolic shape

• Lactobacillus acidophilus (see thickening probiotics)
• Lactobacillus casei
• Lactobacillus gasseri
• Lactobacillus helveticus
• Lactobacillus lactis
• Lactobacillus paracasei
• Lactobacillus plantarum
• Lactobacillus rhamnosus
• Lactobacillus salivarius
• Enteroccus. Faecium (see thickening probiotics)

L. acidophilus at the top of the list? The fattening bacterium Enteroccus Faecium with on board?

Decrease with probiotics

As seen above, in many of the weight loss probiotics bacteria are species that have been shown in studies to increase weight or even used in animal fattening. But there are also exceptions:

Diet Pro from BIOMES

Depending on the results of the intestinal flora test, BIOMES offers suitable probiotics.

The name Diet Pro* reveals what this probiotic is for and also in terms of content you will find exactly those bacteria which in studies have caused a reduction in weight, and this in a high number of 6 billion per capsule.

• Lactobacillus rhamnosus
• Lactobacillus gasseri
• Lactobacillus plantarum
• Bifidobacterium lactis
• Bifodobacterium breve
• Streptococcus thermophilus

Bellaform figure intestinal bacteria capsules

Bellaform Figur intestinal bacteria capsules (Amazon*)

• Lactobacillus plantarum
• Lactobacillus gasseri
• Lactobacillus rhamnosus
• Bifidobacterium longum

SWANSON Lactobacillus gasseri

SWANSON Lactobacillus gasseri capsules contain 3 billion Lactobacillus gasseri bacteria. One pack contains 60 capsules (Amazon*)

According to studies (see above), Lactobacillus gasseri is the slimming agent among the firmicutes.

Multi-prebiotic

The weapons against bad bacteria: pre- and probiotics

Based on the fact that every slimming bacterium has its own preferences and that we want to breed them all, we should add each prebiotic to the large multi-prebiotic mixture, so you can mix a multi-prebiotic from the following ingredients. Of course, you need an appropriately large container. I have mixed freely according to my nose. Unfortunately I XOS was not available. With inulin and fructose I would also be more economical. But everyone can try that out for himself. My sleep and also my mood had worsened by this.

• Inulin
  Hardly any taste of its own, gives food a certain creaminess, feeds Bifidobacteria, slightly sweetish, , GOS, strong, etc. Now there is Bimuno, in the past you had to take prenutrition for babies. In Omni Logic Plus ( Amazon* ) is GOS and FOS, so if you don’t have any problems with fructose/inulin/oligofructose, you can try Omni Logic Plus. I myself meanwhile do without FOS. Lactobacillus also likes GOS, so if you don’t take the slimming Lactobacillus strains additionally, you run the risk of feeding L acidophilus and L. Reuteri, which are “healthy” but also good feed converters.
• Pectin
  Feeding the slimming bacteria, e.g. Bacteroidetes
• Xylo-Oligosaccharides (XOS)
  Feeding Bacteroidetes and Bifidobacteria

My weight loss prebiotics mixture

… consists of resistant starch type 3 and pectin. Mixing ratio 1:1 or whatever the packs give. I added glutamine as an additive, athletes know the effect and you should do sports if you want to lose weight. But few people know that glutamine is also good for the intestinal mucosa.

My own intestinal flora diet shake

Ingredients:

• 400 ml soy milk
• 2 measuring spoons of a vegan protein powder, e.g. this here* (Unfortunately, there are tinder afterglow, which I have recommended at this point, no longer. ) Translated with www.DeepL.com/Translator (free version)
• 1/2 measuring spoonful of my slimming-prebiotics mixture
• Optional: Base powder ( Amazon* , depending on whether I do a lot of sports or I feel acidity, in my case by bad sleep, stomach acid)

In this order into a shaker (Rossmann has for example the one from Wellmix or just one here: Amazon* ). Vitamins are added to the average diet drink, so in the morning I not only take a capsule of a weight loss probiotic (see above) with this shake, but also a mutlivitamin capsule. Almased and Co. are mixed with omega-3-rich vegetable oils as just mentioned. I do not do this here, because I take care to use only such oils in my diet.

Stress/lack of sleep ⇒ cortisone ⇒ pancetta

Do you have a lot of stress and not much sleep? Work on it! All the measures I mention in my blog have made my sleep more restful. Among them is the deacidification of the body, but the deacidification comes almost automatically if you eat less animal protein. If your intestine does not absorb enough tryptophan or if you are on a low tryptophan diet, you can add a little tryptophan to the diet shake. From tryptophan during the day the body produces the happiness hormone Serotonin from which the sleep hormone Melatonin is produced in the evening.

• Go to bed early.
• Pick up in your sleep.

Conclusion

It works, but the remedies listed here are not miracle cures. They do not work alone, you have to do something and you have to reduce the calorie count, DOT! I myself have had success with interval fasting in combination with sports and these pre- and probiotics from this blog article. More about interval fasting: interval fasting for the intestinal flora

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Herzlichen Dank Euch allen, auch für die positive Resonanz!

Philipp

Ich bin der Autor dieser Zeilen und bin weder Arzt noch Heilpraktiker, aber ich wälze gerne durch sämtliche Gesundheitsberater, -bücher und -studien und interessiere mich für Ernährung und Medizin, wahrscheinlich weil ich ein enttäuschter Patient bin – denke ich. Wenn du mehr über meinen Hintergrund erfahren möchtest, dann kannst du das hier tun. Danke für Dein Interesse!

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