Chouchoutez vos bactéries intestinales : les 9 aliments que le microbiote adore

Presse Santé

Taking care of your gut bacteria (the microbiota) means taking care of your overall health. To pamper your gut bacteria and optimize your microbiota, by far the easiest way is through your diet.

Here are nine dietary measures that will help keep your gut healthy by feeding good bacteria and discouraging the growth of harmful microbes:

– To diversify!

  • A very varied diet, especially when it comes to foods of plant origin, guarantees the maximum diversification of intestinal bacteria. Increase your consumption of fresh vegetables and fruits to optimize your fiber intake, and favor variety, to ensure the diversification of bacteria.
  • Green leafy vegetables contain a certain type of sugar that feeds the good bacteria in your gut, helping to ward off more harmful microbes. This sugar, sulfoquinovose (SQ), is produced in plants through photosynthesis. Some of the microbes in your gut specialize in fermenting soluble fiber from fruits and vegetables, and the byproducts of this fermentation help nourish the cells that line your colon, preventing the health problems associated with IBS. The main by-products of fermentation are short-chain fatty acids such as butyrate, propionate, and acetate. These short-chain fatty acids help nourish and recalibrate your immune system, which helps prevent inflammatory disorders like asthma and Crohn’s disease. They also increase the number of specialized immune cells called regulatory T cells, which help prevent autoimmune responses.
  • Eat traditionally fermented foods, such as fermented vegetables, yogurt, kefir, kimchi, and kombucha. The fermentation process results in foods that are naturally rich in live, beneficial bacteria, and are simple and inexpensive to prepare at home.
  • Eat foods rich in prebiotics, such as resistant starches found in green bananas, papayas, and mangoes, as well as seeds and products such as potato starch, tapioca starch, brown rice flour, and noodles Shirataki.
  • Consider taking a fiber supplement. An intake of 25 to 50 grams of fiber for every 1,000 calories consumed is a healthy goal. If you have difficulty getting enough fiber through your diet, consider taking a supplement of organic psyllium seeds, flax seeds, hemp seeds, or chia seed hulls.
  • Avoid artificial sweeteners. Research shows that aspartame causes the overgrowth of pathogenic bacteria in the intestines, such as Clostridium and Enterobacteriaceae.
  • Eat foods rich in polyphenols. Like prebiotics, polyphenols help nourish the good bacteria in your gut. Raw cacao (dark chocolate), grape skins, Matcha green tea, onions, blueberries, and broccoli are good sources.
  • Take a good quality probiotic supplement. Look for a supplement that meets the following conditions to ensure quality and efficacy: The strains of bacteria in the product must be able to survive the acid in your stomach and bile for enough bacteria to reach your intestines alive. The strains of bacteria must have a beneficial effect on health. The activity of probiotics must be guaranteed throughout the manufacturing process, the storage period and the shelf life of the product.
  • Breastfeed your baby for at least six months to optimize his microbiota. Breast milk contains oligosaccharides (complex chains of simple sugars), whose main function is to nourish your child’s intestinal flora. Commercial infant formulas do not contain it.
* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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