Here’s how to get good bacteria into your gut and get healthy

It was in the spring of 2015 that, thanks to the book, you certainly opened your eyes to what is really going on in your stomach. The restrained charm of the bowels (1), by German PhD student Julia Enders. Or even a year ago when the documentary aired on Arte Stomach, our second brain, by Cecil Denjean. These two works have restored the nobility of the intestines and the digestive system in general.

Because yes, with its 200 million neurons (almost as many as in the cortex of a dog or cat) and its billions of bacteria contained in the microbiota (intestinal flora), the gut will be our “second brain” or “bottom”. the brain,” as some scientists define it. Even, to other health professionals, “the seat of emotions.” Therefore, the scientific community is trying to better understand the connection between the gut and the brain. A study conducted by Belgian researchers and published in February 2019 in the journal Nature Microbiology analyzes, for example, the connection between the good health of our digestive system and depression.

90% of serotonin, the feel-good hormone, is produced in the gut

Olivier Panisset, naturalist

“90% of serotonin, the feel-good hormone, is produced in the gut,” recalls naturalist Olivier Panisset. “Today we realize that the intestine is not just a tube that passes food and digests it. Its good balance and digestive tract contribute to good health,” summarizes Francisca Joly-Gómez (2), professor of nutrition and gastroenterologist at CHU Beaujon in Clichy (Haute-de-Seine). So, better think twice before you put something in your mouth. Handbook:

Chewing gum

Above all, the first reflex to adopt is to take time to chew. By reducing portions, we make it easier for food to enter the digestive tract and avoid bloating and pain. No more, no less.

Get away from your enemies

Gluten and lactose will be at the head of the batch of harmful substances for the stomach, says naturopath Olivier Panisset. “These macroproteins damage the gut. They are too big, they are not digested and they cause inflammation. Should we ban them from our diet? Not so simple, except for proven pathologies, for example, irritable bowel syndrome. If the specialist remains convinced of the benefits of stopping, he recommends starting with reducing consumption and first consulting a health professional to see things more clearly.

When it comes to milk, Francisca Jolie-Gomez is more nuanced. “At birth, we have maximum enzymes to digest it. It is clear that the older we get, the less we have, and some may not tolerate it.’ Finally, and surprisingly, the specialist reminds that a diet that is too sweet, too fat and too meaty depletes the microbiota.

Diversify your plate

When it comes to pampering your insides, the cliché “eat everything” takes on its full meaning. “In many diseases and not necessarily intestinal pathologies, we recognize that the intestinal flora is out of balance, thus contributing to certain diseases,” says Professor Joly-Gomez. The solution: Suggest anything to optimize bacterial diversification.

In many diseases and not necessarily intestinal pathologies, we recognize that the intestinal flora is out of balance, thus contributing to certain diseases.

Francisca Joly-Gómez, professor of nutrition and gastroenterologist at CHU Beaujon in Clichy

Feed your microbiota fiber

Fibers are necessary for the proper functioning of the body. In addition to satiety, slowing sugar absorption and treating transit, “fiber feeds the bacteria in the microbiota,” notes the gastroenterologist. And since our microbiota represents 90% of our immune system, which protects us from germs and viruses, it’s best to ensure that those bacteria are properly replenished.

Practically nothing could be simpler, just focus on all fruits (fresh and dried), vegetables, dried vegetables (lentils, chickpeas, beans, etc.) and quinoa or spelt.
Good to know. fiber is great for health, a little less so for the fragile gut, which can be attacked if consumed in large amounts.

Work on your stress

“I have a lump in my stomach”, “knots in my stomach”… These frequently used expressions clearly prove that our intestines are suffering from stress. “It directly damages the gut by releasing cortisol, which removes gastric juice and thus interferes with digestion,” notes naturopath Olivier Panisset. More nuanced, nutrition professor Francisca Joly-Gómez adds that “it actually exacerbates the symptoms of many diseases by causing contractions and stimulation of the bowels.” So, to protect the latter, it makes no sense to limit yourself to the contents of your plate. We also need to address the stress aspect.

Therefore, we favor sports, yoga, pilates, meditation or simple breathing exercises. Mindfulness, a simple technique that allows you to control your breathing, can also reduce anxiety.

Remove it from time to time

After taking antibiotics, prolonged fatigue or a very unstable diet, the intestinal flora can become unbalanced. “We can repopulate our gut with good bacteria by treating it with probiotics, which can be bought in pharmacies or organic stores and used for at least four months,” advises Olivier Panisset. According to the naturopath, aloe vera (drank into the pulp and used as a treatment for 20 days to a month) or pollen can also be allies. We can also turn to lacto-fermented foods that are rich in prebiotics and probiotics. In your mind? Sauerkraut, kombucha, miso or even microalgae.

*This article, originally published in April 2017, has been updated.

(1) Author: Gut – our second brainJanuary 2016, €7.50, and: Nourish your gut wellOctober 2016, €17.90, both published by Marabout.