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Certain choices in our diet can stress the balance of gut flora and lead to various health problems. Dr. William Bereby, a gastroenterologist, identifies them.
Weight gain, indigestion, or even abnormal fatigue are all signs of an imbalance in the gut microbiota, “the boss of the human body,” as described by gastroenterologist Dr. William Bereby (1). And for good reason. consisting of several tens of billions of intelligent bacteria, it is a valuable aid to digestion, communicates with the brain, promotes the development and regulation of the immune system, and prevents the circulation of pathogens in the body. An imbalance in what we also call “gut flora” can have many effects on our health, both physical and mental. Among the factors that can harm it. Food. Details.
Ultra-processed food
Biscuits and industrial white bread, chips, sodas, frozen ready meals, chocolate bars… So-called ultra-processed foods are great enemies of intestinal microbiota balance, argues William Bereby from the outset. In short, industrial processes remove what is good for health, namely fiber, and add what is harmful, namely additives. “These make the intestines porous, and some bacteria and toxic substances such as heavy metals are no longer blocked and can circulate in the blood,” notes the doctor.
Regular consumption of this type of food also causes chronic intestinal inflammation, invisible to the naked eye, which can lead to pathologies. Among them? Insulin resistance, characterized by dysfunction of the hormone that regulates blood sugar levels, which can lead to fat storage. Furthermore, fatty liver disease (also called Mash) may develop.
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After all, these foods contain particularly high amounts of sugar. However, consumption exceeding the recommended dose of 25 grams per day, the doctor reminds, can cause dysbiosis (intestinal microbiota imbalance). “Fast sugars promote the growth of bad bacteria and inhibit the growth of beneficial microorganisms,” says Dr. William Bereby. More precisely, the sugar reaches the so-called filamentous bacteria, which are responsible for regulating the absorption of lipids and protecting the intestines. An imbalance in the gut microbiota then leads to greater fat absorption and thus weight gain.
Lack of fiber
Another nutritional mistake that causes imbalance is insufficient fiber intake. However, they are essential, “they form food for intestinal bacteria, and these prebiotics allow the microbiota to produce postbiotics, substances with anti-cancer and anti-inflammatory effects,” explains the doctor.
To ensure good gut health, it is recommended to consume 30 grams of raw fiber per day. Specifically? We eat, ideally, every day 150 grams of raw vegetables, 200 grams of cooked vegetables, 200 grams of fruit (one large or two small), 100 grams of whole grain products. We also try to add flax seeds, chia seeds and even oilseeds to these servings each day. And be careful when choosing foods, the gastroenterologist concludes. “We make sure to use them raw and organic because pesticides destroy the gut microbiota.”
(1) Flat Stomach Missionby Dr. William Bereby, (marabout editions), 224 pages, €14.90.
Source: Le Figaro
