2023-11-08 13:23:02
The intestinal microbiota, also called intestinal flora, is all the microorganisms (around 100,000 billion) which coexist in our digestive tract. We find bacteria, viruses, parasites and fungi in varying proportions.
It also contains neurons, around 200 million (roughly as many as in a dog’s brain), and it is in permanent communication with our brain.
It ensures digestion, the breakdown of the foods we consume and thus allows the absorption of nutrients.
It breaks down fiber and complex carbohydrates into simpler compounds, making it easier to absorb essential nutrients, such as vitamins and minerals. Healthy intestinal flora promotes efficient digestion and helps avoid problems such as digestive disorders, Irritable Bowel Syndrome IBS, SIBO, etc.
The microbiota helps form protective barriers by preventing the growth of pathogenic bacteria. It also participates in the activation of immune cells, thus helping the body fight infections.
The microbiota and the brain communicate through the gut-brain axis. Imbalances in the microbiota can influence the regulation of neurotransmitters, which can impact mood regulation, anxiety, and even the prevalence of disorders such as depression.
The microbiota plays a role in the regulation of body weight and insulin response. Unbalanced gut flora can promote fat storage and increase the risk of developing metabolic problems, including obesity and type 2 diabetes.
Understanding the factors that can disrupt the balance of the microbiota is essential to maintaining good gut health.
A diet rich in sugars provides empty calories and can promote the development of Candida Albicans, a fungus naturally present in our digestive tract, but which, if it develops in excess, can disrupt our balance, leading to digestive disorders, fatigue, weight gain, migraines, insomnia. The same goes for junk food which unbalances our microbiota
Beware of ultra-processed foods! which modify the composition of the microbiota, increase the risk of Irritable Bowel Syndrome, the risk of overweight and obesity, type 2 diabetes, cardiovascular diseases.
Chronic stress can disrupt the balance of the microbiota by altering the production of certain chemical compounds, such as cortisol. Stress management techniques, such as meditation and yoga, can help alleviate these effects.
Maintain and improve your microbiota: A diet rich in fiber, vegetables, fruits, whole grains, legumes, nuts and seeds is essential to nourish the good bacteria in your intestine. Fiber is especially important because it serves as food for beneficial bacteria.
Favor fermented foods: Fermented foods such as yogurt, kefir, miso, sauerkraut and kimchi contain natural probiotics that can enrich your microbiota.
Prebiotics are specific fibers such as fructo-oligosaccharides (FOS) which are found in particular in garlic, artichokes, asparagus, bananas, shallots, endives, onions, leeks, Jerusalem artichokes. In addition to nourishing the microbiota, they will be degraded into short-chain fatty acids with anti-inflammatory effects, protective once morest colon cancers for example.
Probiotics: according to the WHO they are “live micro-organisms which, consumed in adequate quantities, produce a benefit for the health of the host”. There are thousands of strains. Studies show that when we suffer from digestive discomfort, we present dysbiosis (an imbalance in the flora, poor in bifidobacteria and lactobacilli). The provision of probiotics, by mixing with the flora, will normalize it, regulate its pH and stop the proliferation of bad bacteria
The more the diet combines different foods, the more numerous and diversified the “friendly” bacteria. We therefore vary the vegetables from one meal to the next, the cereals (think buckwheat, einkorn, quinoa, etc.), dried vegetables, fresh fruit, cheeses, etc.
Recipe idea: Breaded salmon with red cabbage
For 4 people / preparation 20 minutes / cooking 10 minutes
Ingredients: 400 g salmon / 1 wedge of red cabbage / 2 handfuls of spinach leaves / 2 stirred yogurts / 4 tbsp. tablespoon of breadcrumbs / 5 cl of soy sauce / 1 lemon / 5 sprigs of chives / Salt, pepper
Preparing the recipe
Preheat the oven to 180°C (th. 6).
Cut the salmon into cubes. Pour the soy sauce into one cup and the breadcrumbs into another. Dip the diced salmon in the soy sauce, then in the breadcrumbs. Place them in a baking dish and bake for 10 minutes.
Wash and finely slice the red cabbage. Rinse and drain the spinach leaves. Chop the chives.
Whisk the yogurts with the lemon juice and chopped chives. Salt, pepper.
Serve the salmon with the red cabbage and baby spinach, accompanied by the yogurt sauce.
About Anne Manteau
Your well-being is at the heart of its support while respecting your body, your morale and your social life. “My ambition is to help you (re)discover the pleasure of eating, through attentive listening throughout your follow-up. ” More informations : https://www.anne-manteau-dieteticienne.fr/
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