What diet should be favored for a healthy microbiota?

March 7, 2022

It is difficult to fully realize the importance of what we eat and the effects our diet can have on our health. Two reasons explain this:

First, digestion is an invisible process and we hardly feel the effects of this or that food on it. Of course, we can have bloating, gas or intestinal pain but it is difficult to target a culprit is to know if these effects come from the last meal eaten or that of the day before.

Second, the health effects induced by our diet (whether good or bad) can take months or even years to manifest.

Fortunately, thanks to science and discoveries about how the human body works, it is no longer necessary to test foods yourself to find out which ones are good for us.

We can start right away adopting a healthy eating pattern that promotes the health of our microbiota and therefore our general health. This is what we will see in this article.

The intestine, our second brain

You've probably heard the following phrase: "The intestine is our second brain". Indeed, the brain is connected to the intestine by the autonomic nervous system and the hypothalamic-pituitary-adrenal axis.

This complex circuit of neurons, hormones, and chemical neurotransmitters not only sends messages to the brain about the state of the gut, but also allows the brain to have a direct impact on the gut environment.

In reality, the gut depends a lot on the brain, but due to its complex function and its ability to self-regulate to a large extent, it is called the second brain.

serotonin brain gut

But the reverse is also true: the gut microbiota influences the body's level of serotonin , which regulates feelings of happiness and works similarly to some anti-anxiety medications. It is therefore easy to understand the usefulness of a healthy diet for physical and mental well-being.

Foods to avoid

Let's start with the foods you need to avoid to avoid all the problems associated with a broken micro biotope.

Ultra-processed foods

It may seem obvious, but we can never repeat it enough: processed foods and especially ultra-processed foods are particularly bad for our body. In addition to containing excessive amounts of sugar (which deteriorates intestinal health), they are often made with low quality products and filled with chemicals such as dyes and preservatives.

Our digestive system is designed to process and digest natural foods , not chemicals. The billions of bacteria that line our intestinal walls are not designed to resist these products that will destroy them and lead to complications that can go as far as cancer.

Sugar

Even consumed outside of ultra-processed food, sugar is an enemy. Be aware: in the United States, while the American Heart Association recommends a maximum of 35 g of sugar per day, Americans consume an average of 76, more than double ¹ !

And that's just the average. In addition to causing cardiovascular problems, diabetes and other diseases, especially inflammatory ones, sugar upsets the microbiotic balance inside the intestine. Indeed, it promotes the development of bad bacteria to the detriment of good (probiotics). Avoid daily desserts and compensate with vegetables.

Poor quality water

drinking water - poor quality

Depending on the region in which you live, you may not have access to a source of natural drinking water close enough. Your tap water can come from a water cleaning plant. These power plants use chemicals, especially chlorine, to purify the water and send it to the circuits. It is strongly advised not to consume such water, because the chlorine present inside is devastating for the microbes of your intestines.

Favorite foods

Now let's move on to foods that will improve your health thanks to their beneficial effects on your intestinal flora. The good news is that there are a lot of them!

Fibers

Let's start with the fibers. As we know, fibers make it possible to solve transit problems. How ? You guessed it, it's thanks to their beneficial effect on your microbiota. Foods such as onions, garlic, wheat, and other plant foods contain fibers called fructans, which may support gut health by providing more fiber to your intestines.

² randomized studies have demonstrated the effectiveness of fiber on the intestines, but not only. Effects on diabetes and weight loss have been noted in particular.

Be careful, however, insoluble fibers, such as cellulose, block the enzymes in your body.

fiber foods

fermented foods

Although they have been somewhat forgotten in our regions, fermented foods are still very successful in certain countries, notably Asia and Eastern Europe. Among us, the most common fermented foods are yogurt and sauerkraut . You can also try Kefir, Pickles, or Kimchi, a fermented vegetable mix from Korea.

Foods rich in glutamine

Try including foods containing glutamine, an amino acid that helps restore the intestinal barrier, in your diet. It is found in fish, eggs, and dairy products, among others.

Oils and legumes

Do not hesitate to eat a small snack based on seeds and nuts such as cashews, pistachios, pumpkin seeds, sunflowers, walnuts or even sesame. Oils rich in omega three common from canola, walnut or olive are extremely beneficial for the health of your digestive tract. A green salad with nuts and a little olive oil can be a healthy, light and tasty dinner!

What more can we do?

If you want to put the odds on your side , food supplements can represent a healthy, natural and effective contribution to a varied and balanced diet.

With its 25 billion bacteria from two strains ( Bacillus subtilis and Bacillus licheniformis ), Beocin is a supplement that helps prevent bowel-related disorders such as irritable bowel syndrome, excessive bloating and gas or even transit which are typical of a microbiological disorder.

Without gluten or lactose , it is suitable for most diets and you will quickly feel its beneficial effects on your body.

Sources: