Why the intestine is more than just a digestive organ

31.07.2026 Franziska Driendl

The gut is much more than “just” a digestive organ—it is central to our physical, emotional, and mental health. About 80% of our immune system is located in the gut, where neurotransmitters such as serotonin are produced, and it communicates directly with our brain via the nervous system. At the same time, the gut is extremely sensitive to stress, emotional strain, and environmental toxins. A holistic view of the gut therefore means that we do not consider it in isolation, but in connection with our lifestyle, our diet, our emotions, and our own unique history.

Nutrition & Microbiome: Nourish Your Bacterial Diversity

Our diet is the most direct and cheapest way to positively influence our gut microbiome. The gut microbiome refers to all the microorganisms that live in our intestines, including good bacteria, fungi, and viruses, especially bacteriophages. It is essential for our digestion, immune function, hormone production, and even our mood. A diverse, plant-based, and nutrient-rich diet nourishes the microbiome and supports its function. Variety is particularly important here: the more colorful and varied your diet, the better it is for microbial diversity. Plant-based, fiber-rich foods in particular promote the growth of beneficial bacteria in the gut. A wide variety of vegetables, fruits, herbs, fermented foods, nuts, and seeds are valuable sources of daily nourishment for your microbiome. On the other hand, avoid heavily processed products, sugar and additives, milk, and gluten in large quantities, which can damage the microbiome and promote inflammatory processes.

Micronutrients & digestion: The role of zinc, B6, and others

Good digestion does not begin in the intestines, but rather in the mouth, with sufficient saliva production through chewing, and in the stomach, with sufficient stomach acid. To optimally support these processes, your body needs certain micronutrients: for example, zinc and vitamin B6, but also magnesium, omega-3 fatty acids, and B vitamins. They are jointly responsible for the formation of digestive juices, enzymes, and a healthy intestinal mucosa. A deficiency in these nutrients can lead to suboptimal digestion and insufficient breakdown of food. Magnesium, for example, is essential for many enzymatic processes that take place during digestion:

It is a cofactor for over 300 enzymes, many of which also control digestive functions.
It supports the production of stomach acid (HCl) in the stomach, which is necessary for protein digestion and the activation of the enzyme pepsin.
It influences the mobility of the intestine (motility), i.e., the passage of food through peristalsis.
A deficiency can lead to constipation, slowed digestion, or cramps in the gastrointestinal tract. The liver also plays a central role, as it produces between 500-1000ml of bile daily, which is needed for fat digestion and for an optimal environment in the small intestine.

Toxin exposure: Why a toxin-free lifestyle can be one of your intestinal remedies

Nowadays, we are exposed to numerous environmental pollutants on a daily basis. Every year, for example, around 150,000 NEW chemical substances are released into circulation by industry. I would almost say it is the “plague” of our time. Pesticides and herbicides in food, microplastics, heavy metals, poor air and water quality, additives, cleaning agents, cosmetics, household products, and even clothing can create silent interference fields in the body. The gut, as the boundary organ between the internal and external worlds, is particularly sensitive to such stresses. A permanently elevated toxin load can damage the intestinal mucosa and, in the long term, lead to leaky gut—an increased permeability of the intestinal mucosa, through which unwanted toxins can enter the bloodstream and accumulate and be deposited in other areas of the body. This, in turn, can promote silent inflammation or even autoimmune processes and also put additional strain on the liver. In addition to a lifestyle that is as low in toxins as possible, natural toxin binders such as chitosan, humic acid, zeolite, or chlorella can also support the intestines – ideally taken with main meals.

Stress, emotions, and the nervous system: How feelings affect your digestion

The gut is not only the seat of the so-called gut brain—it is also directly connected to our autonomic nervous system, which regulates unconscious bodily functions such as blood pressure, breathing, heartbeat, metabolism, temperature regulation, and digestion. Constant stress, unresolved emotional issues, or old traumas can have a direct effect on the digestive tract via the nervous system: the stomach cramps up, digestive capacity decreases, and nutrients are absorbed less efficiently. Our digestive system not only processes food—it also processes emotional experiences. Many people are familiar with the feeling of “something is weighing on my stomach” or “I can't digest this.” There is a lot of truth behind these expressions. Chronic stress, suppressed emotions, or emotional overload can lead to tension in the fascial tissue and disrupt the natural mobility of the intestines. Unprocessed experiences—especially from early attachment dynamics—can manifest themselves in the tissue and impair the function of individual sections of the digestive tract. Key emotional patterns such as shame, the feeling of “not being good enough,” or deep self-doubt (identity issues) have a particularly intense effect at this level and also influence the biochemical processes in the intestines via the autonomic nervous system.

Exercise – underestimated, but crucial for healthy digestion

Exercise is not only essential for our cardiovascular system and muscles – it also plays a key role in the health of our intestines. This is because exercise stimulates intestinal peristalsis – the wave-like muscle activity in the digestive tract that ensures food is efficiently transported, digested, and excreted. Those who do not get enough exercise risk slowing down this process. This can lead to constipation, flatulence, an unhealthy microbiome, and even inflammation in the long term. Especially in our modern society, where many people spend most of their day sitting, it is all the more important to consciously integrate exercise into our daily routine—even without a sports program. Here are a few simple but effective tips:

Make active use of short distances: take the stairs instead of the elevator, ride your bike instead of driving, walk short distances.
Take exercise breaks at the office: stand up briefly every 30–60 minutes, walk a few steps, or do a mini stretching session.
Use a standing desk: alternating between sitting and standing supports your metabolism and relieves pressure on your digestive organs.
A digestive walk: Just 10 minutes of walking after a meal can effectively aid digestion.
Exercise as part of your morning routine: Gentle stretching, a few yoga exercises, or light swinging and walking in the morning help to get your digestive system going.

Exercise is therefore an underestimated but fundamental part of a holistic approach to gut health—not as a performance or obligation, but as loving support for your body.

Why the intestine is more than just a digestive organ