Our intestinal flora, made up of a whole set of micro-organisms (yeast, bacteria, phages), can be unbalanced: this is called dysbiosis. There is then the presence of certain bacteria in excess, or a lack of certain bacteria. “An unbalanced microbiota results in the appearance of pathologies, digestive and extra-digestive. These digestive disorders can range from simple bloating to irritable bowel syndrome but they can also be various disorders such as allergies, urinary infections, oral and dental diseases, depression… since our intestinal microbiota can correspond with all organs from the body”, informs Véronique Liesse, dietician-nutritionist and teacher in nutrition and micronutrition, author of Mon microbiota tailor-made.*
Rebalance your microbiota: don’t attack it first
“The first thing to do to find a intestinal microbiota healthy is to eliminate what damages it”, teaches Véronique Liesse. It is advisable to remove excess alcohol from your diet, which is very harmful to the microbiota, excess meat, sweeteners, additives including emulsifiers, fats including palm oil and not consume too much sugar. Adopt a Mediterranean diet which has shown, among other benefits for our health, that it allows us to have a diversified microbiota.
Bring good bacteria to rebalance your microbiota
“Feeding the good bacteria of the microbiota is essential to rebalance the intestinal microbiota”, informs Véronique Liesse. This involves providing probiotics which optimize the composition of the microbiota. They can be provided through food. “Privilege foods very rich in probiotics, i.e. fermented foods and lacto-fermented (fermented soy, fermented milk, yogurt, kefir, kombucha, raw milk cheeses, raw sauerkraut, fermented condiments, etc.)”, recommends Véronique Liesse. Probiotics can also be taken in the form of dietary supplements. Choose probiotic strains that have proven their effectiveness. “Today, we can begin to have a personalized strategy by choosing strains according to the pathology (irritable bowel syndrome, chronic urinary infections, diabetes, etc.)”, underlines the nutritionist interviewed.
Rebalance your microbiota: feed the good bacteria
In addition to avoiding what is harmful for an optimal composition of the microbiota and providing probiotics, it is also essential to feed the “friendly” bacteria which has an influence on its richness and its composition and to provide materials raw materials to produce metabolites, small molecules capable of acting on the organs and tissues of our body. “For this, we need to consume fiber and prebiotics (fruits, vegetables, legumes, oilseeds, green tea, cocoa, red fruits, foods rich in omega 3)…” explains Véronique Liesse. These prebiotics can also be provided to our body in the form of supplements such as psyllium, mixed flax seeds, chia seeds, konjac, etc. “As is the case with probiotics, there are different types of fibers and prebiotics that have a variable effect on the microbiota. A targeted strategy is also possible,” underlines the nutritionist.
* Editions Leduc, 2023
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⋙ Digestion: the keys to taking care of your microbiota
⋙ Intestinal microbiota: what are the effective probiotics?