The gut microbiota - also called gut flora - contributes to good general health. It has a considerable impact on the quality of our skin and the strength of our immunity. It's no wonder that Dr. Giulia Enders titled her book, which mainly deals with the microbiota, 'The Discreet Charm of the Intestine.' I investigated to learn more about the daily life of our gut and explain how to restore balance.
First, what are we talking about when we talk about gut microbiota?
The microbiota is the collection of billions of microorganisms and good bacteria that colonize the intestine. It acts as a shield against pathogenic bacteria. It is also part of our immune system by producing anti-inflammatory molecules. Its role is increasingly understood, and researchers are now trying to understand the links between its imbalances and certain pathologies, particularly among autoimmune and inflammatory diseases.
What are the signs of an unbalanced microbiota?
Like fingerprints, we all have a unique "capital" of good bacteria, both qualitatively and quantitatively. Depending on the composition of our microbiota, several symptoms can indicate an imbalance: digestive problems and skin issues are the most frequent. But since the gut is our second brain, an imbalance in this area can cause anxiety, sudden weight gain, severe fatigue, and a tendency to get sick often. Microbiota imbalance can be caused by antibiotic treatment, excessive stress, a monotonous, rich, and industrial diet, and even a C-section birth, as our microbiota is influenced by the mode of delivery.
In cases of acute intestinal crises, such as diarrhea or significant constipation, irritable bowel syndrome, or functional disorders like Crohn's disease, doctors or gastroenterologists perform a stool culture, which involves collecting stool samples to quantify the number and variety of bacteria. Recently, as a preventive measure, we can, at our own expense, assess our microbiota through a test of its "DNA." This test provides a precise map of the identification and distribution of the bacteria that compose it and detects the presence or absence of "bad" bacteria. It is only useful if its results are analyzed by a healthcare professional: a doctor or nutritionist, competent to establish an adapted diet and, if necessary, recommend personalized doses of probiotics.
How to care for your microbiota?
The best way to care for it is simple and accessible to everyone, as it concerns diet. You need to:
1/ Ban industrially processed foods or those containing preservatives and colorings. They lack vitamins, minerals, and fibers and are full of bad fats, salt, and far too much sugar.
2/ Favor minimally processed foods that provide a feeling of satiety for longer and make the intestine work. Pickles are popular, as are all fermented foods, as they are a source of probiotics. In winter, sauerkraut is at the top of the list because it is packed with vitamins and good bacteria. Miso is also rich in probiotics, so we use it generously to spice up our sauces and other simmered dishes.
3/ Also, favor fiber-rich foods: prebiotics found primarily in fruits, vegetables, oilseeds, and legumes, which should form the basis of our diet. Resistant starches (wheat, beans, bananas, cooled cooked potatoes) also nourish the microbiota. Oats and barley increase good bacteria at the expense of bad 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.
Outside of meals, regular physical activity is recommended.
How to care for your gut flora with food supplements?
The supplement Microbiota and Skin is a natural and innovative formulation targeting the 'gut-skin' axis. It is composed of 4 strains of lactic ferments (probiotics) selected for their benefits on skin beauty and digestion.
We want the detox routine : 2 supplements that work synergistically 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 food digestibility.
When and how to take probiotics?
For a treatment, it is necessary to find the bacteria that meet our specific needs, which are not the same for everyone. Once you have identified the bacteria to prioritize—Lactobacillus, which supports digestion and immune function; Bifidobacterium, which helps digest fiber, regulate blood sugar, and improve brain function; Saccharomyces, an antibacterial yeast that acts on skin health—these are the most commonly used to restore gut flora. Try this supplement for a few months, pay attention to how you feel, and listen to your body: "If you feel bloated, if your gut is irritated, reduce or adjust the dosage with the advice of a professional.
In summary, pampering your microbiota is quite simple. By paying attention to the content of your plate, minimizing stress, engaging in regular physical activity adapted to your lifestyle, and undertaking occasional and personalized prebiotic and probiotic treatments, you maintain balance.
To learn more:
Microbiota, gut flora, probiotics... Test your knowledge about your gut health and the gut-brain-skin axis with the latest beauty quiz.
The guide 'Microbiota and probiotics' explores in detail the role of the gut microbiota, our 'second brain'.
