The gut microbiota—also known as gut flora—contributes to good overall health. It has a considerable impact on the quality of our skin and the strength of our immune system. It's no coincidence that Dr. Giulia Enders titled her book, which deals primarily with the microbiota, 'Gut: The Inside Story of Our Body's Most Underrated Organ.' I've done some research to learn more about the daily life of our gut and will explain how to restore its balance.
First of all, what are we talking about when we talk about the gut microbiota?
The gut microbiota is the collection of billions of microorganisms and beneficial bacteria that colonize the intestine. It acts as a shield against pathogenic bacteria. It is also part of our immune system, producing anti-inflammatory molecules. Its role is becoming increasingly well understood, and researchers are now trying to understand the links between its imbalances and certain pathologies, particularly autoimmune and inflammatory diseases.
What are the signs of an unbalanced microbiota?
Like a fingerprint, we each have a unique "capital" of beneficial bacteria, both in terms of quality and quantity. Depending on the composition of our microbiota, several symptoms can indicate an imbalance: digestive issues and skin problems are the most common. But since the gut is our second brain, an imbalance in this area can cause anxiety, sudden weight gain , extreme fatigue , and a tendency to get sick frequently . Microbiota imbalances can be caused by antibiotic treatment, excessive stress, a limited, overly rich, and processed diet, and even cesarean births, as our microbiota is influenced by the mode of delivery.
In cases of acute intestinal crises, such as severe diarrhea or constipation, irritable bowel syndrome, or functional disorders like Crohn's disease, doctors or gastroenterologists perform a stool culture, which involves taking stool samples to quantify the number and variety of bacteria. More recently, as a preventative measure, it has become possible to have your gut microbiota assessed at your own expense through a "DNA" test . This test provides a precise map of the identification and distribution of the bacteria that compose it, detecting the presence or absence of "bad" bacteria. It is only useful if its results are analyzed by a healthcare professional—a doctor or nutritionist—qualified to establish a suitable diet and potentially recommend probiotics at personalized doses.
How to take care of your microbiota?
The best way to take care of it is simple and accessible to everyone, since it involves food. You need to:
1/ Avoid industrially processed foods or those containing preservatives and colorings . They lack vitamins, minerals and fiber and are full of bad fats, salt and especially far too much sugar.
2/ Opt for minimally processed foods that provide a longer feeling of fullness and stimulate the gut . Pickles are popular , as are all fermented foods, because they are a source of probiotics. In winter, sauerkraut is a top choice because it's packed with vitamins and beneficial bacteria. Miso is also rich in probiotics , so use it liberally to add a twist to your sauces and other simmered dishes.
3/ Also prioritize fiber-rich foods: prebiotics , found primarily in fruits, vegetables, nuts, and legumes, should form the basis of our diet. Resistant starches (wheat, beans, bananas, cooked and cooled potatoes) also nourish the gut microbiota. Oats and barley increase beneficial bacteria while inhibiting harmful ones. Asparagus, chicory, and melon promote its balance. Polyphenols (dates, tea, spices, cocoa) enrich and protect it.
Before meals, it is advisable to drink plenty of room temperature water and hot water (infusions) to awaken digestive enzymes.
Regular physical activity is recommended outside of mealtimes.
How to take care of your gut flora with dietary supplements?
The Microbiota and Skin supplement is a natural and innovative formulation targeting the 'gut-skin' axis. It is composed of 4 strains of lactic acid bacteria ( probiotics ) selected for their benefits on skin beauty and digestion.
We want the detox routine : 2 supplements that work together to detoxify the liver, balance digestion and decongest the abdominal area.
Our Bone Broth During cooking, collagen transforms into gelatin. This forms a film that strengthens the intestinal wall and increases the digestibility of food.
When and how should I take probiotics?
When taking this supplement, it's essential to find the bacteria that meet your individual needs, which vary from person to person. Once you've determined which bacteria to prioritize—Lactobacillus, which supports digestion and immune function; Bifidobacterium, which aids in fiber digestion, regulates blood sugar, and improves brain function; and Saccharomyces, an antibacterial yeast that benefits skin health—these are the most commonly used to restore gut flora. Try this supplement for a few months, paying attention to how you feel and listening to your body: "If you experience bloating or intestinal irritation, reduce or adjust the dosage with the advice of a healthcare professional."
In summary, taking care of your microbiota is quite simple. By paying attention to the contents of your plate, minimizing stress, engaging in regular physical activity adapted to your lifestyle, and taking occasional and personalized courses of prebiotics and probiotics, you can maintain balance.
To learn more:
Microbiota, gut flora, probiotics... Test your knowledge of your gut health and the gut-brain-skin axis with the latest beauty quiz .
The 'Microbiota and Probiotics' guide explores in detail the role of the gut microbiota, our 'second brain'.
