How to Restore Your Intestinal Flora Naturally

Healthy intestinal flora is fundamental for good health. Certain habits can break down this natural defensive barrier, so it's a good idea to include foods in your diet that will help repopulate it.
How to Restore Your Intestinal Flora Naturally

Last update: 27 May, 2022

Your intestinal flora plays a really important role in your intestinal and overall health. This is because it’s involved in metabolic processes, the absorption of vitamins and minerals, immune function and energy levels. However, poor nutrition and using antibiotics, among other factors, constantly damage the intestinal flora. In this article, we’ll show you how you can restore your intestinal flora for a naturally healthy gut.

What is the intestinal flora?


The intestinal flora is a group of microorganisms that begins forming in the human body after birth. As a result of contact with your environment, bacteria slowly grow in your digestive tract.

In fact, it’s made up of hundreds of billions of bacteria from hundreds of different species.

Your bacterial flora creates a specific level of acidity in your intestines that keeps other microorganisms from living there.

What changes your intestinal flora?

There are many things that can change or destroy these bacteria:

  • Acidifying and processed foods, sugars, refined flours, fried foods and saturated fats.
  • Periods of stress. Stress always has a negative impact on your health. Changes in your intestinal flora weaken your body’s natural defenses. In turn, this makes you more vulnerable to disease.
  • Certain types of medications, like antibiotics, for example.
  • Chronic diseases of the intestine.

What to eat to restore your intestinal flora

Below, we’ll show you which foods can help you restore your intestinal flora.

Breakfast kefir


One of the best foods you can eat for your gut health is kefir. This is a type of fermented milk that you can easily make at home.

In fact, all you need is kefir, which is a type of fungus, and milk.

  • Kefir looks like cooked rice and feeds on the lactose in milk. As a result, it ferments.
  • You can buy kefir already made. Alternatively, you can get the fungus to make it at home so you can always have it on hand.
  • The best time of day to drink kefir is in the morning on an empty stomach. Also, it makes for an excellent snack.

Not to mention, kefir water is an option for those who are dairy intolerant.


Sauerkraut is a traditional recipe made of fermented cabbage with salt. In fact, it goes well with meat and fish dishes. Also, it helps you digest them.

Because it’s a fermented food, it’s an excellent source of probiotics. These allow you to restore your intestinal flora.

You can make sauerkraut by fermenting chopped raw cabbage with salt in a glass container. Sometimes, spices like juniper are added to improve the flavor.

We need to point out the difference between some types of sauerkraut available in stores today. Some are not fermented, but are instead preserved with alcohol, vinegar, salt, sugar and other additives.

Unless the sauerkraut is fermented, it will not have the same good effect on your intestinal flora.

Season with seawater

Seawater is an increasingly popular supplement thanks to its surprising medicinal properties.

Unlike refined salt, which only contains sodium chloride, sea salt contains 118 minerals in the amounts that our bodies need.

These nutrients absorb into your intestine. They keep the PH of your digestive tract and entire body in balance. Not to mention, they help nutrients move through your intestine.

If you tend to get constipation, try drinking some seawater mixed with two and a half parts freshwater. Also, you can use it in recipes in place of salt.

If you want to use it medicinally, you should use it uncooked. It’s excellent in gazpacho and vegetable juices, soups, sauces and salads.

Check out this article: 7-Day Diet for Fluid Retention


Sometimes, you want to restore your intestinal flora over just a few days after being sick or taking medication. In this case, we recommend taking supplements made to replenish your bacterial flora.

The most important thing to remember is to take them at least one hour before a meal. You can take them just before bed or in the morning before breakfast.

There are many supplements out there to do this. Make sure the one you take contains as many strains as possible.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Guarner F., Papel de la flora intestinal en la salud y en la enfermedad. Nutr Hosp, 2002. 2:14-19.
  • Peña AS., Intestinal flora, probiotics, prebiotics, synbiotics and novel foods. Rev Esp Enf Dig, 2007.
  • Abraham BP., Quigley EMM., Probiotics in inflammatory bowel disease. Gastroenterol Clin North AM, 2017. 46 (4): 769-782.
  • World Gastroenterology Organisation (WGO) (2011). Probióticos y

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.