Have you ever heard of the gut microbiota or gut flora? Behind these somewhat complicated names lies a whole ecosystem of microorganisms essential to our health. But why is the microbiota so important for our body? How can we tell if our gut flora is balanced?
Definition, symptoms, tips to restore balance… We explain everything about the gut microbiota.
Definition of the microbiota: what exactly is it?
Let's start with the basics, with a simple definition of the gut microbiota.
The gut microbiota simply refers to a collection of microorganisms (mostly bacteria) that colonize an ecosystem within the human body. Several microbiomes exist in the body: oral microbiota, digestive microbiota, genital microbiota, and skin microbiota.
Let's focus on the gut microbiota , the organisms that populate the small intestine and colon. The digestive system is home to nearly 10 trillion bacteria, fungi, and yeasts. Rest assured, these are mostly beneficial bacteria! This collection of microorganisms represents approximately 2 kg of our digestive system and constitutes our gut microbiota, or gut flora. Both terms refer to the same thing!
What is the purpose of the gut microbiota?
The role of the gut microbiota is complex and varied:
- Promote the health of the digestive system by strengthening the walls of the large intestine;
- To facilitate the assimilation of nutrients , vitamins and minerals during digestion;
- Synthesize vitamin B8, B12 and vitamin K;
- To protect the immune system by creating a barrier against pathogenic microorganisms (viruses, allergens, microbes, parasites…).
All microorganisms work together to promote the proper functioning of metabolism.
Why is it said that the gut microbiota protects the body?
It supports the immune system
Did you know that more than half of our immunity resides in the gut? The intestinal lining houses lymphoid follicles that produce immune cells. The role of the intestinal lining in the immune system is significant:
-
Protection against microbes : the presence of beneficial bacteria allows the synthesis of antimicrobial proteins that prevent the growth of pathogenic cells. The gut microbiota naturally sorts microorganisms, separating those beneficial to health from those that can be harmful.
- Maintaining the integrity of the intestinal lining : This intestinal lining acts as a true protective barrier against pathogens. The gut microbiota prevents the permeability of the lining. If it is compromised by stress, antibiotics, or processed foods, its barrier function is impaired. Viruses are then more likely to cross these barriers, multiply, and weaken the immune system.
It helps with food digestion
The gut microbiota plays a role in the fermentation of indigestible food residues in the colon. Microorganisms release digestive enzymes and produce fermentation gases (acetate, butyrate, propionate, etc.). The microbiota thus facilitates the assimilation of certain nutrients and the synthesis of fatty acids. It also regulates the absorption of calcium and magnesium and helps regulate appetite.
It impacts our mood
The link between the gut microbiota and the brain is being studied more and more. In fact, the gut is often referred to as the "second brain." Numerous studies have highlighted the presence of neurons in the gut (approximately 500 million).
Another interesting finding: 95% of the serotonin in the body originates in the gut before being transmitted to the brain. Serotonin is a neurotransmitter known as the "happiness hormone." It regulates mood, stress, and emotions.
Source
What are the symptoms of an unbalanced microbiota?
If your gut microbiota is unhealthy, you'll quickly realize it! The problem is that we don't always understand that it can come from an unbalanced microbiota because it can impact so many different areas.
Furthermore, we are not all equal when it comes to the quality of our gut microbiota. We each have a finite number of beneficial bacteria, which vary in both quality and quantity. Depending on the composition of your microbiota, your lifestyle, and your genetic predispositions, the symptoms will vary. Here is an overview:
-
Chronic digestive disorders : bloating, diarrhea, constipation, abdominal pain, or even gastric reflux.
-
Skin problems : when the intestinal flora is unbalanced, it is common to suffer from acne or eczema (in this case, we recommend the Microbiota & Skin supplement).
-
Anxiety : Since the gut is our second brain, a gut microbiota imbalance can be a source of anxiety and stress. Certain probiotics, for example, can help reduce cortisol, the stress hormone.
-
Weight gain : Gut flora influences the feeling of satiety and helps regulate leptin, a hormone involved in weight management. However, many factors can contribute to weight gain (processed foods, chronic stress, lack of sleep, etc.).
Weakened immunity : the gut microbiota represents 80% of our immune system. If it is unbalanced, it protects us less effectively against viruses.
This imbalance in the gut microbiota can be linked to taking antibiotics . Indeed, antibiotics eliminate everything in their path: pathogenic bacteria as well as beneficial bacteria…
What to do in case of acute intestinal attacks?
If you suffer from IBS (irritable bowel syndrome), Crohn's disease , or significant diarrhea and/or constipation, it is recommended that you consult a doctor or gastroenterologist. They may perform a stool culture , which is a stool sample taken to quantify the presence of bacteria.
There is also a preventative approach that allows you to have your gut microbiota checked. This test helps identify the repair of bacteria in your gut microbiota and detect the presence of "good" and "bad" bacteria. A healthcare professional can then analyze the results and recommend a possible treatment for your gut microbiota . Often, this will involve probiotics.
How to restore your gut microbiota?
To maintain a healthy and effective gut microbiota, the gut flora must be sufficiently populated with beneficial bacteria. Not only must they be present in large numbers, but their diversity is also crucial. The gut microbiota comprises over 100 different species. A healthy microbiota includes more than 150. But how, practically speaking, can you improve your gut microbiota?
Adopt a varied diet
The microorganisms in our gut microbiota feed and thrive on our food. The more varied and nutrient-rich our diet, the healthier our gut flora. It's advisable to eliminate processed foods and avoid alcohol and stimulants like tea and coffee. Instead, it's best to favor fruits and vegetables rich in fiber, as well as fermented foods (pickles, sauerkraut, miso, kefir, gherkins, fermented soy, etc.). This is the best way to consume probiotics. natural. Probiotics are essential for developing intestinal flora and diversifying the bacteria found there.
Do a sporting activity
Regular physical activity is beneficial for our digestive system. It contributes to a diverse gut microbiota and also helps reduce stress. Since our body naturally reduces intestinal activity when stressed, it's best to adopt good stress management practices. And for that, nothing beats exercise!
Using dietary supplements to take care of your gut flora
If you still suffer from digestive discomfort (constipation, pain, bloating) or want to boost your metabolism and immunity, probiotic capsules are an option. Our new " Microbiota & Skin " supplement contains four probiotic strains selected for their effect on healthy digestion, gut microbiota balance, and intestinal lining health. A three-month course is recommended for lasting results.
To learn more:
How to have a healthy mouth? A closer look at the oral microbiota.
