Star of medical conferences in recent years: the intestinal microbiota . Indeed, whether it is depression, Parkinson's, Alzheimer's, weight gain, skin irritations , fatigue, intestinal disorders or even a lowered immune system, the key to all these ailments is at the heart of our stomach. To prevent them, here is how to pamper this precious microbiota.
A curious reality that no one escapes: our body is colonized by more than 10,000 billion bacteria that weigh one to two kilos. However, we must differentiate between good bacteria and harmful ones within the microbiota in our intestines. The good ones help stop the growth and multiplication of pathogenic germs while the bad ones explain inflammation, disorders and diseases. It's all a question of balance between the two categories. Far more numerous than all the cells in our body, these little creatures ensure digestion of course, but also protection against parasites and the proper functioning of the immune system. To cultivate the right balance within this curious colony, all you need to do is adopt "microbiota friendly" reflexes.
1 – Review your plate
To stock up on pre and probiotics essential for a top microbiota :

- Opt for fruits, vegetables and legumes rich in fiber to feed and help good bacteria to develop. Indeed, fibers are non-digestible food ingredients rich in prebiotics, the food par excellence of the good bacteria of the microbiota. The digestion of these fibers by the latter provides good fatty acids for health. The average consumption per day of fibers is estimated at 20 grams while it should reach 25 to 30 grams.

- Bet on onion, shallot, leek and garlic which arrive directly in the intestine to deliver their precious prebiotics in situ. Of course their ingestion can be the cause of small digestive disorders, this is normal since we do not digest them.
- Season with herbs and spices without moderation. Turmeric, tarragon, cinnamon, thyme, oregano ensure the destruction of pathogenic bacteria that invade and alter the microbiota. This explains why in hot countries, dishes, and especially those based on meat, are flooded with spices. The latter are there to kill the fungi and bacteria that mainly deteriorate meat.
- Choose organic to avoid pesticides which alter the balance of the microbiota.
2- Discover fermented foods
Fermented foods provide probiotics to the body and therefore to the microbiota. These probiotics are good bacteria, microorganisms (such as yeast, bacteria, etc.) capable of rebalancing the flora of the intestine. Lactobacillus and bifidus are the most famous. To be harvested in yogurts, miso soup, sauerkraut, large pickles, vinegar, soy sauce and especially in fermented drinks such as kefir and kombucha.
3- Avoid alcohol
Alcohol consumed without moderation, that is to say more than one to two glasses per day, is very bad for the health of the microbiota. Indeed, a study published in the journal Microbiome shows the decrease in the number of lactobacilli, good bacteria that fight against inflammation and an increase in bad bacteria.
4- Limit milk, sugar and gluten
Milk casein can cause inflammatory reactions if it passes into the bloodstream due to a deficient microbiota and a sieve-like intestinal mucosa. In addition, milk also contains Lactose, a constituent of milk, which requires the presence of a special enzyme (lactase) to ensure good digestion. This enzyme, which decreases with age, explains certain digestive disorders.

As for sugar , it feeds Candida albicans, a fungus naturally present in the body. If the latter proliferates too much, it disrupts certain functions of the body causing certain symptoms: insomnia, irritability, chronic fatigue, intestinal disorders, excess weight, genital infections, etc. This condition, candidiasis, is still poorly understood and little diagnosed. Finally, beyond a real intolerance to gluten, some people may have difficulty tolerating it because the degradation of wheat releases proteins that can damage the intestinal mucosa and its microbiota causing discomfort and digestive disorders.
5- Reduce additives
Even if some additives are still considered non-dangerous or even beneficial, such as citric acid or polyphenols, others, such as certain thickeners (E415 or xanthan gum), could affect the intestinal microbiota and cause inflammation. As a precaution, avoid as much as possible ultra-processed foods, the main providers of the 4 kilos of emulsifiers, colorants, sweeteners and bulking agents that a 70 kg person absorbs per year. A figure that can rise to 9 kilos for industrial food addicts. If manufacturers reduce their presence, nothing replaces Clean Eating for a peaceful intestinal microbiota and an extra-flat stomach.
Beyond a "microbiota friendly" diet, regular and moderatesports activity is essential to promote a good balance between the good and bad bacteria in the intestinal flora. On the other hand, too intense an activity weakens this balance, which is the cause of digestive disorders well known to great athletes.