Maike Ehrlichmann in an Expert Interview on the Topic: Intuitive Eating and Our Gut

Nutritionist and scientist Maike Ehrlichmann specializes in intuitive eating. As a coach, Ehrlichmann advises her clients on how to eat mindfully by learning to listen to their gut feelings. In her daily work, Ehrlichmann’s name is also a reflection of her approach as a nutrition consultant – in line with her philosophy "The Ehrlich Eating Method." In her book "Simply Honest Eating," the nutritionist and journalist provides practical tips on how to develop self-directed eating habits.

Why Natural Sciences and Nutrition?

BioProphyl: Ms. Ehrlichmann, you are a scientist and nutritionist. Could you briefly explain to our readers why you chose this career path?

Maike Ehrlichmann: I’ve always been fascinated by the natural sciences – especially biochemistry and biology – and that was reflected in my school grades. During my career counseling, I was advised to study medicine, but despite my fascination with the human body and health, I realized: I wouldn't be a good doctor because I can't stand the sight of blood.

Then I discovered nutritional science and realized that it opened up a similar world to me: namely, understanding the body's complex metabolic processes and helping people achieve or maintain their health. In fact, I find nutritional science even more beautiful because food becomes medicine – independently and naturally.

The Role of the Nutritionist

BioProphyl: You see yourself as a supporter and guide. How important is it for you as a nutritionist not to fall into the role of the "authority" with your clients?

Maike Ehrlichmann: For me, that’s the absolute foundation! Only in this way can you achieve lasting and effective behavioral changes, including in eating habits. If I take on the role of the authority figure, I essentially put the client in the role of the child, doing what they are told. Then you might have the “good child” who follows advice for a while, but only for as long as they can manage. And then there’s the rebellious child, who does the opposite of what’s been advised in the consultation.

The advice from an authority can never really be the right fit. All evidence points to the fact that “proper nutrition” today is a very individual matter. Everyone needs something different, and it’s important to figure out what that is in a structured way. For me, it’s crucial to draw the solution out of my clients themselves, to show them how much they already know. Together, we discover what has been missing in the implementation or what has been preventing it.

The Gut: An Underrated Organ with Central Importance

BioProphyl: Eating is, obviously, essential for us humans. In the process, we often forget everything that happens during digestion. The gut – also called the “underrated” organ – is probably the organ we strain the most, second only to the brain and heart. As a nutritionist, you certainly have a special perspective on the importance of our gut.

Maike Ehrlichmann: Yes, the scientific literature has long recognized that the gut, as the “second brain,” plays a crucial role in regulating bodily processes. In my consultations, I also see more and more people coming to me with gut issues. But it goes far beyond stomachaches, diarrhea, and bloating: If the gut isn’t functioning properly, it can affect the whole body, right down to the metabolism. We are discussing whether the microbiome (the composition of the gut flora), for example, is associated with silent inflammation, obesity, or diabetes.

For several years, we have been increasingly focusing on a healthy, well-composed microbiome in professional nutritional counseling. I think the topic is also very present in the media and among people. Even fermenting has become a food trend again.

"Honest Eating": The Philosophy Behind Intuitive Nutrition

BioProphyl: Interestingly, you named your method “Honest Eating.” Was that intentional or just a coincidence?

Maike Ehrlichmann: No, no, it was absolutely intentional. My counseling method trains intuitive eating and requires honesty on three levels:

I give only honest advice, explaining what is scientifically valid, what are empirical values, and what needs to be tested individually.

Clients need to be honest with themselves. What do I REALLY want to eat? What makes me feel good? Sometimes, we need to relearn that.

The whole thing only works with honest food: food without additives, as unprocessed as possible.

Gut Health in Practice: Approaches and Recommendations

BioProphyl: What’s behind “Honest Eating,” and how do you ensure gut health in your consultations with clients?

Maike Ehrlichmann: Intuitive eating means that the eaters decide what and how much to eat based on their body’s signals. So hunger, satiety, and especially appetite. It sounds simple, but for many people, it’s actually quite challenging because years of diet rules have conditioned them otherwise.

Still, I provide my clients with basic knowledge about how food affects the body. I also keep the findings of current microbiome research in mind and share that knowledge. However, I don’t just say “eat this or that,” but suggest trying out individual aspects and then observing the effects. For example: Try eating 2 tablespoons of flaxseeds in yogurt every day for a week and see how you feel. Does it help? Keep it up. No effect? Try something else. The idea is to introduce individual elements first and then build step by step – always tailored to the individual and their current life situation.

The Importance of Gut Restoration: When and Why?

BioProphyl: Do you recommend performing gut restoration from time to time?

Maike Ehrlichmann: If I see evidence that the gut flora or microbiome is out of balance, I believe a conscious gut restoration is useful. Depending on the severity of the imbalance, I first recommend changing lifestyle factors – such as more exercise, water, and fiber. As a next step, I think it’s worthwhile to try pre- and probiotic foods – that is, those that feed the “good” bacteria and those that contain the “good” bacteria. In some cases, I also recommend supplements with probiotics or a combination of pre- and probiotics.

Gut Health: Tips and Tricks for Everyday Life

BioProphyl: What advice do you give to readers when it comes to maintaining their gut health?

Maike Ehrlichmann: First of all, I recommend really paying attention. It’s very important to carefully observe your gut and digestion and to tune in to your body to recognize whether there are gut issues, when they occur, and what helps. With symptom diaries and targeted guidance from a certified nutritionist, anyone can discover what they already know. Most often, the answer lies within the individual, and they quickly realize what harms them and what helps. Then you just need to sort that information and respond professionally.

As a rough guideline, I would list it something like this:

Lifestyle: Regular exercise, drinking plenty of water, long meal breaks – especially overnight – adequate sleep, and doing as much as possible to relax.

Food: Daily oats, flaxseeds, lots of polyphenol-rich fruits and vegetables, and plenty of fermented foods (yogurt, kefir, kvass, lacto-fermented vegetables, kimchi, or similar). And I recommend always making sure that protein, fat, and carbohydrates are included in each meal. The realization that these suggestions can impact the microbiome is relatively new, but it has already proven effective in my practice!