Our intestines are teeming with microorganisms (around 100,000 billion …) essential to our survival. Most are bacteria, associated with some yeasts, responsible, among other things, to complete digestion. Long called “intestinal flora”, this proliferation is now promoted to the rank of a full organ: the microbiota.
Intestinal flora, a question of balance
It is he who, unbalanced, makes “balloon” by producing gas; grow larger by facilitating storage; plunge your hand into the packet of candies if it has been overwhelmed by the yeasts (digestive mycosis). Since 2004, researchers have known that the microbiota of an obese mouse can make a thin mouse obese, and vice versa. Human studies take the same path. It is therefore our flora that depends, at least in part, our silhouette.
Sugar cravings? a yeast problem
But what is “good flora”? “It is a diverse flora, which encourages nourishment in the overall interest of the body and not for its own interest, advance Maxime Mességué. A bad flora encourages to feed for it, as in the case of digestive mycoses. Indeed, present in too large a quantity, certain yeasts, such as Candida albicans, send messages to the brain to encourage us to eat sugar: impulses and cravings torture us. Finally, some bacteria manage to get more nutrients and energy from our food. Under their influence, we “take advantage” of carbohydrates and fats better, the liver produces more fats …
How to fight? By removing refined sugars and limiting starches to starve yeast. We favor proteins (eggs, meat …) and green vegetables. You can add a natural antifungal: cinnamon essential oil or grapefruit seed extract (talk to your pharmacist).
We focus on polyphenols (tea, red fruits, citrus fruits), but also on soft fibers that are good for the intestine: spirulina or aloe vera gel (organic shops).
Rebellious overweight: a bacteria problem
No attraction to sweet, but you store everything? ” The microbiota is responsible for 10% of overweight, estimates the nutritionist. The rest is 80% behavior and 10% genetics. The microbiota becomes imbalanced for various reasons: antibiotic or psychotropic treatments, excessive hygiene (bactericidal wipes or soaps, antibacterial mouthwashes …). Also involved are industrial foods containing preservatives (these are antimicrobials, therefore “antiflora”), sweeteners (they destroy the flora), poor quality meat (animals having received too many antibiotics). ”
Other responsible: repeated dietary errors. The less varied we eat, the more sweet we eat, the more the flora adapts to this environment and calls for it.
How to fight? ” We cannot have a good flora if we swallow industrial products, cooked and annealed, says our expert. You have to eat fresh (or frozen) and plain: no ready-made meals, lots of vegetables, a little omega-3 (walnut, rapeseed, flaxseed, chia seeds, fatty fish once a week). And cook yourself as often as possible by multiplying the food families. »No more pasta or fried steak every day: we vary! We also think of consuming fermented food rich in natural probiotics every day (see box opposite), friendly bacteria helping our own. And plants providing prebiotic fibers, which serve as “fertilizers” for good bacteria: whole grains, artichoke hearts, asparagus … basic for a balanced flora.
Good reflexes for the intestinal flora, according to Danièle Festy, microbiota specialist, pharmacist
- Compose your plate with 1/2 of vegetables, 1/4 of whole starches and 1/4 of protein.
- Avoid the single dish, which contains only one or two foods in large quantities (pasta Bolognese, shepherd’s pie). And serve it with green vegetables.
- Incorporate fermented foods into your menus every day, naturally packed with probiotics, which promote a balanced flora.
Choice of: sauerkraut, miso (soybean paste), lemon confit in salt, pickles, kefir, soy sauce, pickles, yogurt … -
Take probiotics when the microbiota imbalance is proven: rebellious overweight, cravings for sweets, candidiasis (infection due to a fungus). We choose specific strains, in food supplements (capsules or sachets, in cure).
Lactibiane Tolerance (Pileje), in case of food intolerance; Normafilus (Codifra), especially if you have bloating during a change that the body does not experience (travel, season, treatment, etc.); Ibsium (Lesaffre), in case of irritable intestines and gas.
Read also:
- Adopting a balanced diet is not that complicated!
- How to lose 3 pounds?
- Eat better to live longer in good health
