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Hilft die Low-FODMAP-Diät tatsächlich bei Reizdarm-Symptomen?
Hilft die Low-FODMAP-Diät bei Reizdarmsyndrom? Was Metaanalysen und die Leitlinie der British Society of Gastroenterology schlussfolgern – und für wen sie nicht geeignet ist.
Die Darm-Hirn-Achse, getrennt von der Vermarktung
Die Darm-Hirn-Achse ist real. Fast alles, was aufgrund dessen verkauft wird, ist Jahren vor den menschlichen Beweisen — mit einer großen Ausnahme.
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Helfen fermentierte Lebensmittel wirklich der Darmgesundheit – und der Stimmung?
Kefir, Kimchi, Kombucha und Joghurt: Was randomisierte Studien über fermentierte Lebensmittel, Entzündungen, das Mikrobiom, Kognition und Stress sagen.
The short version
Fibre has large, consistent, dose-dependent effects on hard outcomes and almost nobody eats enough of it. Probiotics have small and inconsistent effects on mood. Microbiome testing services have essentially nothing. The gap between those three statements is the whole story of this field.
Strong
Fibre is the finding that holds up
Dose-dependent reductions in all-cause and cause-specific mortality across meta-analyses. Most Europeans eat about half the recommended intake.
Weak
Do probiotics affect mood?
Meta-analyses find small effects on depression and anxiety symptoms, in trials with real quality problems.
Mechanism
What the axis actually is
Vagal signalling, microbial metabolites and immune pathways — most of it characterised in rodents.
Caution
Why your microbiome test tells you nothing
There is no validated healthy reference microbiome, and results vary by sampling and sequencing method.
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