Probiotiques naturels et produits laitiers: ce que vous ne savez peut-être pas

Natural Probiotics and Dairy Products: What You Might Not Know

December 10, 2021

Did you know that you are not alone in your body? By far not even alone! Indeed, your body is populated by tens of thousands of billions of bacteria and other living microorganisms.

facts

Our body contains approximately 30,000 billion cells for 40,000 billion bacteria, we understand the importance of treating them like our own cells.

Taken together, these micro-organisms weigh between 1 and 2 kilos… Present on the surface, on your skin for example, it is in your gastrointestinal tract that they are best established. That is to say in the tube which begins at the lips and winds for almost 7 meters long, crossing several organs, like large caverns, to emerge through an orifice located where the back resembles the moon. You understood me.

Feeling a little cramped? No worries ! The vast majority of these microorganisms are your allies, and without them, your chances of survival would be slim. They are commonly called probiotics.

They are, according to the definition of the WHO , "living microorganisms which, when ingested in sufficient quantities, exert positive effects on health, beyond the traditional nutritional effects".

We are colonized by hundreds of different strains of probiotics. We call "intestinal flora" or "microbiota" all the microbial populations present in our digestive system.

What are the beneficial effects of probiotics?

They actively fight against the most diverse pathogens , bad bacteria, unwanted fungi, viruses etc... When they are in a situation of strength, they not only prevent these pathogens from settling but they often even manage to eradicate them!
In the same register, they fight the proliferations of mycoses and other harmful fungi such as Candida Albican.
They participate in the digestion of food , along the entire length of our intestine and our colon, thus allowing better absorption of nutrients (vitamins and others).
They promote good intestinal transit , reducing the phenomena of diarrhea and constipation.
They produce certain vitamins for us from other molecules present in food, certain forms of vitamins B and K2 for example.
They play a beneficial and complex role against many chronic or autoimmune diseases .
They support good mental health by promoting adequate levels of certain hormones such as dopamine and serotonin. The good health of the intestinal flora thus contributes to the reduction of anxiety and depressive states.

Fragility of microorganisms:

Probiotics are fragile! Temperature treatments such as pasteurization, ultra high temperature (UHT) and cooking destroy them very quickly.

Taking antibiotics is also destructive for the intestinal flora. Although sometimes necessary, it should be immediately followed by taking foods rich in probiotics in order to replenish its microbiota.

The effects of diet on the intestinal flora

The food we swallow serves as sustenance for the colonies of bacteria that populate our digestive system.

When we consume an unbalanced diet, too much sugar for example, it favors certain strains of bacteria. They can then proliferate in a harmful way and extend into portions of the intestine or colon where they should not be found in such large numbers.

This causes imbalances in the intestinal flora , which lead to various digestive disorders and poor digestion of food. A balanced diet and the regular intake of probiotics avoids this type of inconvenience.

Dairy Probiotics

Although present in other food categories, it is through dairy products that Europeans most commonly consumed probiotics.

Our ancestors quickly understood the interest of lactic fermentation of these products in order to increase their shelf life, the richness of tastes and the benefits in terms of health .

Cheese yoghurt, kefir etc: So many products which depend on a symbiosis between the staple food, the immediate environment and the presence of strains of beneficial micro-organisms. Each product contains specific amounts and strains.

Kefir

The all-round champion is definitely kefir. Scientists who have studied this traditional food have been able to demonstrate the presence of a very wide variety of beneficial bacteria and yeasts , including the well-known Lactobacillus Bulgaricus, Helveticus and Acidophilus .

These exceptional properties give Kefir its many virtues. Its home production is relatively easy , once you have obtained a strain of kefir grains. There are two main types: milk kefir and "fruit" kefir. The latter is produced from water, sugar and fruit.

Yogurt

Yogurt contains several strains of beneficial lactic acid bacteria. As a general rule, fresh, plain yogurts are the most probiotic-rich . Some commercial brands add specific strains of probiotics, recognized for their particular virtues.

Cheeses

In general, raw milk cheeses, blue cheeses and fresh cheeses contain greater quantities and varieties of beneficial microorganisms. As always, care should be taken to choose quality products and store them appropriately .

Buttermilk

It is simply a fermented milk, or "curd", whose tangy taste reveals the action of lactic acid bacteria. Richer in probiotics than milk , it constitutes an interesting contribution for the intestinal flora, in the form of a drink.

Whey

Also called whey or whey in English , whey is a residual product obtained during the coagulation of milk for the manufacture of cheese. Very liquid and yellowish in color, it is low in fat and very rich in beneficial lactic acid bacteria. It is obvious that commercial pasteurized whey protein powder no longer contains live probiotics.

Natural probiotic dairy products on wood

How to include these products in the diet?

It is the frequent and regular intakes that will offer the most marked benefits when it comes to intestinal flora. If the base of the microbiota remains relatively stable throughout our lives, a part, called "transient flora" , is constantly changing, according to meals and the vagaries of daily life.

It is therefore advisable to integrate foods rich in probiotics on a daily basis : the dairy products mentioned above, but also fruit kefir, kombucha (another fermented drink), various lactofermentations and even meat cured meats (in moderation obviously).

In general, it is advisable to vary the sources, each providing a range of microorganisms of its own:

plant source	animal source
Lactofermentation	milk kefir
fruit kefir	Yogurt
Kombucha	Buttermilk
Miso	Salami
natto	blue cheese

Nutritionist's advice:

Choose dairy products from farms that feed animals grassland (access to pasture, hay in winter) rather than grain/corn. This guarantees better nutritional value, particularly in terms of the omega 3 / omega 6 ratio, as well as a greater richness in beneficial molecules, such as vitamins K2, A, D3, conjugated linolenic acid (CLA) and many others. Get to know your local producers and their methods! We are fortunate to have many farms in Switzerland that provide high quality products.

My digestive problems increase when I eat products rich in probiotics! Is this normal?

In individuals with a maladjusted microbiota , it is normal for dietary changes and the intake of beneficial bacteria to cause temporary disturbances .

In a simplified way, it must be understood that these freshly arrived probiotics must "carve out a place" in the intestinal flora. Imagine a war for territory between different colonies of bacteria.

This causes unrest until a new and better balance , a new symbiosis , between the populations is found . The game is worth the candle.

Symbiosis:

Close association of two or more different organisms, mutually beneficial, even essential to their survival. (Symbiosis is common between microorganisms [symbionts] and plants or animals.)