Gut and microbiome = center of immunity

1) General tips for supporting the microbiome

• Regularity in eating and sleeping: the microbiome loves rhythm (same meal times, 7-9 h of sleep).
• Eat slower and bite more: better digestion = less bloating.
• Hydration + air humidity 40-60%: mucous membranes are the first "shield".
• Daily movement (walking, light weight training): improves intestinal motility.
• Less ultra-processed foods and added sugar: “starves” unwanted microbes.
• Reducing stress (breath 4–4–4–4, short pauses): axis gut–brain–immunity is two-way.
• Teeth & gums in good condition: healthy oral microbiome reduces the burden on the intestine.
  
  

2) What to eat every day (MICROBIO plate)

• Fiber: aim at 25–35 g/day from common foods.
• Whole grains, legumes, vegetables (root, leafy), nuts and seeds (flax, chia).
• Prebiotics in food: onion, garlic, leek, asparagus, chicory (inulin), unripe bananas (resistant starch).
• Fermented foods: sauerkraut/kimchi, kefir, yogurt, tempeh - small portions daily.
• Colored polyphenols: blueberries, raspberries, pomegranate, olive oil, cocoa - "food" for good bacteria.
• Bone broth / collagen (mucous support) a healthy fats (olive oil, avocado, nuts).
• Spices for the kitchen: ginger, turmeric + pinch of pepper, cumin, fennel, anise.
• Limit large doses alcohol, sugary drinks and frequent "snacking" without hunger.
  
  

3) What herbs to use and how

For everyday stomach calm (gentle, long-term):

• Chamomile – soothes mucous membranes and spasms: tea 1–2 times a day; in sensitive i hydrolate into the water.
• Fennel / Cumin / Anise – traditional “carminatives”: tea after a meal or tincture/drops according to the label.
• Mallow / Mallow – slimy herbs (the "wrap" surface): tea/decoction 1x a day, ideally in the evening.
• Peppermint – after a meal for a feeling of fullness: tea; with caution in reflux (can relax the esophageal sphincter).
  
  
  

For better digestion and motility (short-term courses of 2-3 weeks):

• Bitter herbs (e.g. gentian): tincture/bitter drops 15-20 min before meals (not during pregnancy).
• Ginger – decoction/tea in the morning or after a heavier meal (sensitive stomach: smaller doses).
• Turmeric – in food/hot drink with a pinch pepper (better use).
  
  

When the mucous membrane is irritated:

• Rapeseed – tea for gentle support of mucous membranes;
• Buckthorn / Rosehip – syrup/tea/juice for antioxidant support and vit. C.
  
  

In general: tea 1-3 cups a day, tinctures 2–3 times a day according to the label. Monitor safety and dosage in pregnant/lactating women and children.

4) Which dietary supplements to choose (intestine – immunity)

• Probiotics: multi-stemmed (e.g. L. rhamnosus, L. plantarum, B. lactis, L. reuteri).
• Add after antibiotics Saccharomyces boulardii (short term).
• For a sensitive stomach, consider a slower ramp-up (every other day → daily).
• Prebiotic fiber: chia seeds, flax seeds, inulin or psyllium (start low, increase after a week; drink enough).
• Beta-glucans (e.g. from mushroom / Coriola): support of innate immunity, suitable for the season.
• Vitamin D3 (+K2): immunity and mucous membranes, especially October-March.
• Zinc a the harness: micronutrients for immune responses.
• Omega-3 (EPA/DHA): anti-inflammatory balance, with food.
• L-glutamine: nutrition for intestinal cells (short term with increased load).
• Medicinal mushrooms (support via microbiome and beta-glucans):
• Coriolus (Turkey Tail) – immunity & microbiome,
• Reishi – the balance of the stress-sleep axis
• Chaga – antioxidant support of mucous membranes.
  Always respect the manufacturer's dosage and contraindications.
  
  
  

Mini routine

In the morning: glass of water, probiotics (or with the first meal), 10 min of daylight.
Lunch: salad + legumes/whole grain cereals (fiber + prebiotics).
After meals: fennel-cumin-anise tea.
Dinner: lighter; turmeric in food; psyllium (if sitting) + hydration.
Evening: magnesium for sleep; short lavender diffusion.