A long-awaited trip, a change of climate, exotic cuisine and new experiences - all this sounds like the perfect vacation. However, for our gastrointestinal tract (GI) any trip often turns into a real stress test. Instead of enjoying the vacation, many travelers face the so-called "traveler's diarrhea", acute bloating (flatulence), abdominal pain or persistent constipation.

Summer holidays are traditionally associated with freedom, outdoor games and a change in diet. Winter porridges are replaced by fresh berries, fruits from grandma's garden, street fast food and, of course, ice cream. However, for a child's gastrointestinal tract (GI), this period often turns into a real stress test.

After the festive feasts are over, most of us face unpleasant consequences: a feeling of heaviness, flatulence (bloating), bowel disorders and the appearance of a few extra pounds. The traditional reaction to this condition is to try to abruptly go on a strict diet, organize a "detox" or start blindly counting calories.

The change of seasons is not only a change in the weather outside the window, but also a profound transformation within our bodies. Our gastrointestinal tract and the trillions of microorganisms that inhabit it (the microbiome) are evolutionarily adapted to seasonal changes in diet.

Modern science considers the gastrointestinal tract (GI) not just as a tube for digesting food, but as the most important "superorgan" of our body. The intestines are home to at least 75% of the body's immune structures and cells, which continuously interact with trillions of microorganisms - our microbiome. It is this delicate symbiosis that ensures immune stability and tolerance to various antigens.

Humanity has made great strides: we have explored space, landed on the moon, and developed artificial intelligence, but until recently we knew almost nothing about the universe that exists inside our own bellies. We used to think of ourselves as completely autonomous beings, but science has proven a startling fact: we are colonized.

Every year, the medical and scientific community celebrates World Digestive Health Day to draw attention to the critical role of the gastrointestinal tract (GI) in our lives. For a long time, the digestive system was considered only as a mechanism for processing food, but today we know that it is the center of our immunity, metabolism and even mental health.

Holidays, family gatherings, and spring and summer picnics are traditionally associated with joy and relaxation. However, for our gastrointestinal tract (GI), this period often turns into a real test. Consuming large amounts of processed foods, meat, fried foods, sweets, and alcohol leads to a feeling of heaviness, flatulence (bloating), heartburn, and bowel movements.

Stress makes our stomach hurt. When we are in love, we feel "butterflies in our stomach". Before an important event, we feel nauseous, and when something worries us, we feel heaviness in our stomach. All these everyday sensations are direct evidence that our mind and emotions are inextricably linked to our intestines.

The microbiota loves plant diversity, fermented foods, resistant starch, and polyphenols. Below is a selection of 10 foods that most often help you feel a difference within 2–4 weeks.