Multiple factors, occasional or regular, can disrupt our digestive ecosystem. To avoid inconvenience and feel better in your body, micronutrition can play a role in the balance of your microbiota.
Everything you need to know about the intestinal flora
Our gut is populated by over 100,000 billion bacteria . This constitutes an ecosystem called intestinal microbiota and which weighs about 2 kg! From birth, the microbiota diversifies and then stabilizes in adulthood. Each person has their own ecosystem, like an “identity card”. The challenge is the same for everyone: maintaining a certain balance between so- called “friendly” bacteria and “ enemy” bacteria called pathogens . An unbalanced diet, antibiotics, poor lifestyle or stress can alter the composition of our flora. The imbalance caused leads to an abnormal proliferation of "bad" bacteria, this is called dysbiosis. It can cause digestive problems such as bloating , gas , and diarrhea .
Taking care of your intestinal microbiota: probiotics and prebiotics
For better digestive well-being , probiotics taken on a regular basis can be useful. These are live micro-organisms, which when consumed in adequate amounts, produce a beneficial effect on health 3 . The most common are lactic acid bacteria called lactobacilli and bifidobacteria . They are naturally present in yogurts, drinks and fermented foods (sauerkraut, kombucha, kefir, miso, etc.). You can also consume it in the form of dietary supplements.
At the same time, a diet rich in fiber contributes to good intestinal transit and promotes the balance of the flora. The fibers that we ingest are not digested. They reach the colon to be fermented and serve as energy for the bacteria . To bring some, we advise you to consume at least 5 portions of fruits and vegetables per day, while varying the sources for a greater diversity of flora. Pulses and whole grains are also excellent sources of fiber . If you are a little sensitive, be aware that some vegetables and pulses, although high in fiber, can cause bloating. We advise you to start with small amounts, then gradually increase the intake. Some fibers are called " prebiotics " because they specifically stimulate the growth of beneficial bacteria in our microbiota (lactic acid bacteria). You will find prebiotic fibers in certain vegetables (chicory, leeks, garlic, onions, artichokes), fruits (banana) or cereals (rye, wheat). Did you know that breast milk naturally contains high amounts of prebiotic fiber? This helps the newborn's microbiota to be enriched with probiotic bacteria.
What other active ingredients for digestive well-being?
Calcium participates in the normal functioning of certain digestive enzymes. Vitamin B2 helps maintain the integrity of mucous membranes, including digestive mucous membranes 4 . These are therefore two micronutrients to be preferred. You can also find beneficial herbs like Ceylon cinnamon , papaya , and fennel that help aid digestion . Finally, some plants naturally contain digestive enzymes: for example pineapple , rich in bromelain, helps digest proteins.
Between meals, we recommend using a caffeine-free tea like rooibos . From South Africa and rich in antioxidants, it is traditionally used to relieve stomach cramps, colic and diarrhea .
And to go further...
The lack of physical activity, the time of the meal and our emotional state are also important! A sedentary lifestyle increases the risk of constipation. We all know that daily physical activity is essential. This goes for intestinal balance too!
Between meals, our digestive system is at rest. Meals spaced too far apart will suddenly wake up our intestines, which can cause bloating , gas , or diarrhea . In addition to regularity, taking the time to eat and chew well is conducive to the proper digestion of food.
Did you know that stress can also cause digestive discomfort? It disrupts the hormones produced during the meal. Muscle contractions throughout the digestive tract will accelerate and food will be less well digested. Eating at regular times, quietly, and taking at least 20 minutes at each meal are key tips for digestive well-being .