Ordered before 23:59 = delivered tomorrow | Free shipping | Includes handy travel packaging

Everything you need to know about 'Gut Health' and how to improve it

Alles wat je moet weten over 'Gut Health' en hoe je het kan verbeteren

The topic of gut health, also known as 'Gut Health', has been very hot in recent years, and for good reason. It plays a crucial role in our overall well-being, affecting not only digestive health but also mental health and the immune system. As we embark on this journey to better understand gut health, we will explore the different compounds, symptoms, and the lifestyle and dietary changes that can improve it.

In this comprehensive guide we will delve into the gut-brain connection, the role of the gut in immunity, signs of an unhealthy gut, nourishing the gut with probiotics and prebiotics, and the impact of lifestyle factors and diet on health of the intestines. So let's dive in and discover the secrets to a healthy gut and a happier life.

Brief summary

Gut health is essential to overall well-being and can be improved through dietary changes, foods rich in probiotics, prebiotics, stress management techniques, adequate sleep and exercise.

High fiber whole foods such as fruits & vegetables along with reducing your intake of processed foods are important for gut health.

Probiotics & Prebiotics supplements can also help support gut health when taken under the guidance of a healthcare professional.

The Gut-Brain Connection

The gut-brain connection is a fascinating concept that directly connects our digestive tract to the brain. This connection works as a two-way street, with the gut sending signals to the brain, and the brain sending these signals back to the gut. This interaction is crucial for maintaining a healthy gut microbiome, which in turn impacts our mental health, immune system and overall health.

With more than 100 trillion microbes living in our small and large intestines, the human gut microbiome is a complex ecosystem that plays a significant role in human health. A balanced gut microbiome can improve gut health, reduce stress levels and contribute to a healthy body. On the other hand, poor gut health can lead to numerous problems, including digestive discomfort and mental health issues.

That's why it's essential to focus on lifestyle and diet changes that can promote a healthy gut.

The Immunity Connection

The gut microbiome is not only essential for maintaining mental health, but also plays a crucial role in our immune system. An unhealthy gut can lead to autoimmune diseases and compromise our body's ability to fight infectious diseases. This highlights the significant impact of gut health on our overall well-being.

Research has shown that fasting is associated with lower levels of a bacteria that may contribute to colorectal cancer. By nourishing our gut with beneficial bacteria and maintaining a balanced gut microbiome, we can support our immune system and protect ourselves from infection and disease. This further emphasizes the importance of gut health to human health.

Identifying an Unhealthy Gut

Recognizing an unhealthy gut is the first step to improving gut health. Common symptoms to look out for include bloating and gas, constipation, gluten intolerance and lactose intolerance.

Let's explore these symptoms in more detail to understand their impact on gut health.

Bloating and Gas

Bloating and gas are often caused by an imbalance of intestinal bacteria caused by the breakdown of nutrients by the intestinal microbiota. This build-up of gas can cause discomfort and indicate an unhealthy gut.

To reduce bloating and gas, it is essential to focus on improving gut health and maintaining a balanced gut microbiome. This can be achieved through dietary changes, consuming probiotic-rich foods and addressing any underlying food intolerances or allergies.


Constipation is another common symptom of an unhealthy gut. It occurs when there is a disturbance in the balance of the microbiota, the microorganisms that inhabit the gastrointestinal tract. This imbalance can lead to irregular bowel movements and digestive discomfort.

To relieve constipation, it's important to focus on gut health and regularity. Maintaining a balanced gut microbiome through dietary changes, consuming fiber-rich foods and staying hydrated can help improve bowel movements and reduce constipation.

Gluten intolerance

Gluten intolerance is a condition in which the body cannot digest gluten, a protein found in wheat, barley and rye. Symptoms such as bloating, abdominal pain, diarrhea and fatigue may indicate an intolerance to gluten. There is a link between gluten intolerance and an unhealthy gut, as it can lead to inflammation in the gut and increase intestinal permeability.

To manage gluten intolerance and improve gut health, eliminating gluten from the diet and supplementing with probiotics can help reduce digestive symptoms. It is essential to consult with a healthcare professional before making any major dietary changes to ensure proper nutrient intake.

Lactose intolerance

Lactose intolerance is a digestive disorder in which the body cannot break down lactose, a sugar found in dairy products. This intolerance can be attributed to lactose malabsorption and intestinal sensitivity, leading to unpleasant symptoms such as bloating, gas, abdominal pain and diarrhea after consuming dairy products. An unhealthy gut can make these symptoms worse by causing inflammation and damage to the intestinal lining, making it harder to digest lactose.

To improve lactose intolerance, individuals can avoid dairy products, take lactase enzyme supplements and eat probiotic-rich foods. In addition, reducing stress, getting enough sleep and exercising regularly can help improve gut health and reduce symptoms of lactose intolerance.

Nourishing Your Gut with Probiotic Foods

Probiotic foods are rich in beneficial bacteria that can nourish the gut and improve digestion. Examples of probiotic-rich foods include yogurt, kimchi, sauerkraut and kombucha. Consuming these foods can provide relief from gastrointestinal problems such as diarrhea, inflammatory bowel disease and constipation.

In addition to consuming probiotic foods, probiotic supplements may also be beneficial for gut health under certain conditions. However, it is crucial to consult with a healthcare professional before starting a supplement regimen to ensure safety and effectiveness.

Support your Gut Health with Prebiotics

Prebiotics are a form of dietary fiber that feeds the beneficial bacteria in our gut, improving the health of the digestive system by promoting the growth of beneficial microbes. Consuming prebiotic foods can lead to improved digestion, relief from constipation, increased mineral absorption, regulation of cholesterol levels and a strengthened immune system.

Some rich sources of prebiotics include bananas, onions, garlic and asparagus. Including these foods in your daily diet can help maintain a balanced gut microbiome and improve overall gut health.

Lifestyle Factors That Affect Your Gut Health

Several lifestyle factors can affect gut health, such as diet, exercise, stress and sleep.

In the following subsections, we will explore how controlling these factors can help improve gut health and promote overall well-being.

Stress management

Chronic stress can significantly impact gut health by reducing blood flow to the stomach and intestines, leading to bloating, cramps, slow digestion and constipation. Additionally, stress can trigger gut-related symptoms and disrupt digestion.

Regular stress management can reduce inflammation in the gut, improving your gut health. Incorporating stress-reducing techniques such as mindfulness, meditation, and deep breathing exercises into your daily routine can help maintain a healthy gut and overall well-being.

Sleep and Gut Health

Adequate sleep is essential for maintaining gut health, as poor sleep can lead to an imbalance in hormones that can affect the gut microbiome. The gut microbiome and sleep appear to be in a reciprocal relationship, influencing each other's functioning.

To maintain your gut health, it is crucial to get at least 7-8 hours of uninterrupted sleep every night. Establishing a consistent sleep routine and creating a relaxing bedtime routine can help improve sleep quality and thus support gut health.

Exercise for a Healthy Gut

Exercise is another essential factor in maintaining your gut health. Studies have shown that physical activity increases the abundance and diversity of beneficial gut microbes, especially in individuals with a lean body type. Research has shown that longer duration and higher intensity in workouts can have a positive impact on the diversity of intestinal bacteria and their functioning. This then leads to better overall well-being.

Incorporating regular exercise into your daily routine can help improve gut health and support overall well-being. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week.

Supplements for Gut Health

In addition to making dietary and lifestyle changes, supplements such as probiotics and prebiotics can also be taken to improve your gut health. Probiotics are live microorganisms that can be taken as a supplement to support gut health, while prebiotics are non-digestible fibers that can promote the growth of beneficial bacteria in the gut.

It is important to consult with a healthcare professional before beginning a supplement regimen to ensure safety and efficacy, especially in individuals with weakened immune systems.

A well-rounded approach that includes dietary changes, lifestyle adjustments, and supplements can lead to better gut health and overall well-being.

The Role of Nutrition in Gut Health

Nutrition plays a crucial role in gut health as it directly influences the composition and function of the gut microbiome.

In the following subsections, we'll delve into the importance of fiber-rich foods and the benefits of cutting back on processed foods in maintaining a healthy gut.

High Fiber Foods

Fiber-rich foods are essential for gut health because they help promote regularity, reduce inflammation and support the growth of beneficial bacteria in the gut. Some examples of fiber-rich foods include lentils, pears, celery, leafy greens, oatmeal, chia seeds, blackberries, kidney beans, avocado, apples, bananas, oranges, strawberries, raspberries, whole grains, beans, nuts and seeds.

Including these foods in your daily diet can help maintain a healthy gut microbiome and improve overall gut health. Consuming a high-fiber diet can also help reduce the risk of metabolic disease and promote the growth and diversity of beneficial bacteria in the gut.

Reducing Processed Products

Processed products can have a detrimental effect on gut health as it can alter the composition of the gut microbiota, leading to inflammation and a lack of essential nutrients for a healthy gut.

On the other hand, consuming a diet rich in minimally processed plant foods is associated with increased levels of beneficial gut microbes.

To improve gut health, it is essential to focus on reducing consumption of processed foods and increasing intake of whole foods, such as fruits, vegetables, whole grains and legumes. This change in diet can provide more fiber and other essential nutrients, reduce inflammation and promote the growth of beneficial gut microbes.


In conclusion, gut health plays an integral role in our overall well-being, impacting our mental health, immune system and digestion. By understanding the gut-brain connection, the immunity connection, and identifying an unhealthy gut, we can take the necessary steps to improve our gut health through diet, lifestyle changes, and supplements.

Including probiotic and prebiotic foods, stress management, getting enough sleep, exercising regularly and maintaining a balanced diet can all contribute to a healthier gut. By focusing on these key factors, we can unlock the secrets to a healthy gut and live a happier, healthier life.

Frequently Asked Questions

How do I reset my intestines?

Resetting your gut can be easy with a few small changes in your diet and lifestyle. Include fiber-rich foods, stay hydrated, consume fermented foods, minimize processed foods and sugar intake.

Practice mindful eating and prioritize stress management techniques to naturally reset your gut health.

Which foods are good for gut health?

Eating a balanced diet filled with nutrient-rich foods such as fruits, vegetables, legumes, nuts, seeds and whole grains can help improve your gut health. Adding probiotic-rich foods like yogurt, sauerkraut, kefir, miso, and kimchi to your diet can also help achieve a healthy gut microbiome.

Eating prebiotic fiber-rich foods such as onions, garlic, artichokes, leeks, asparagus, oats and bananas can help provide fuel for the beneficial bacteria in your gut, promoting a healthier digestive system.

Check if any food or ingredient has gluten

Check any ingredient like white bread to read more about its likely gluten content.

What is Tolerase® G?

What is Tolerase® G?

A New Approach for People with Gluten Sensitivity: Explore the Science and Benefits of Tolerase® G.

Relief from Gluten Sensitivity

In the fight against gluten, there is a unique supplement that stands out: the anti-gluten pills from Little Helpers with 100% Tolerase® G.

This specific enzyme, Tolerase® G, a patented endopeptidase specific for proline, was developed by Royal DSM and has been scientifically proven to be effective in breaking down gluten residues ( 1 ) ​. Additionally, research has shown that Aspergillus niger prolyl endoprotease (AN-PEP), an enzyme closely related to Tolerase® G, can break down gluten so effectively that it barely reaches the duodenum, potentially eliminating gluten's toxicity ( 2 ) ( ​​3 ) ​.

On this page we explain why we are so enthusiastic about this supplement, supported by scientific research.

What are Gluten?

Gluten is a group of proteins found primarily in grains such as wheat, barley and rye. These complex proteins give shape, strength and texture to bread and other grain products. However, gluten is difficult to digest because it is rich in proline, a non-essential amino acid. This is why approximately 13% of the world's population is sensitive to gluten in the diet (1)​.

The Effect of Tolerase® G

It is important to note that Tolerase G is designed to have optimal activity in the difficult conditions of the stomach. Its effectiveness on the digestion of gluten in the stomach and duodenum has been scientifically proven ( 1 ).

Studies have shown that a newly identified prolyl endoprotease, derived from Aspergillus niger, can effectively break down gluten proteins. This enzyme works optimally at a pH of 4-5, remains stable at a pH of 2 and is completely resistant to digestion with pepsin ( 2 ). Additionally, research has shown that Aspergillus niger prolyl endoprotease (AN-PEP) accelerates the breakdown of gluten in the stomach so much that hardly any gluten reaches the duodenum ( 3 ). This implies that co-administration of AN-PEP with a meal containing gluten could potentially eliminate gluten toxicity. This gives people the opportunity to (occasionally) give up their strict gluten-free diet ( 3 ).

Unique Enzyme Solution

Discover how our pills with 100% Tolerase® G help with the digestion of gluten and support your lifestyle in a clear video.

Little Helpers & Tolerase® G: Stronger Together in the Fight Against Gluten.

At Little Helpers we are proud of our unique collaboration with the manufacturer of Tolerase® G DSM . Together we have spent 2.5 years researching and working tirelessly on the development and perfection of our gluten digestion pill, which contains 100% Tolerase® G.

Our shared commitment to quality and effectiveness has resulted in a product that is unrivaled on the market. We have chosen to produce locally in Europe to ensure the highest quality standards and control.

Our pill has proven to be many times more effective than those of our competitors, and we offer it at the best price. We are convinced that our pill can make a difference for people who struggle with gluten sensitivity. That's why we encourage everyone to try it and experience the benefits for themselves!

Superior gluten degradation

Tolerase® G is many times more effective than any other supplement available and is the only enzyme scientifically proven to be effective enough to break down gluten to the point that the body no longer responds to it.