Here’s how to give good bacteria to your gut and so on

It was in the spring of 2015 that you certainly opened your eyes to what was really going on in the stomach, thanks to the book The unobtrusive charm of the gut (1), by German doctoral student Giulia Enders. Or even a year before, when the documentary was aired on Arte The stomach, our second brain, by Cécile Denjean. These two works have restored the nobility of the intestine and more generally to the digestive tract.

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Because yes, with its 200 million neurons – almost as many as in the cortex of a dog or a cat – and its billions of bacteria contained in the microbiota (intestinal flora), the intestine would be our “second brain’ or ‘bottom’. brain”, as some scientists define it. Also, for other health professionals, the “seat of emotions”. The scientific community is therefore trying to better understand the links between the gut and the brain. A study carried out by Belgian researchers and published in February 2019 in the magazine Microbiology of nature analyze for example the link between the good health of our digestive tract and depression.

90% of serotonin, the feeling hormone, is produced in the gut

Olivier Panisset, naturopath

“90% of serotonin, the hormone of well-being, is produced in the intestine,” recalls Olivier Panisset, naturopath. “Today, we understand that the intestine is not just a pipe that passes food and digests it. Its good balance and that of the digestive system promote a state of good health”, summarizes Francisca Joly-Gomez (2 ), professor of nutrition and gastroenterologist at CHU Beaujon in Clichy (Hauts-de-Seine). So better think twice before putting something in your mouth. Manual.

Chew

Above all, the first reflex to adopt is to take the time to chew. By reducing portions, we make it easier for food to enter the digestive tract and avoid bloating and pain. No more and no less.

Get away from your enemies

Gluten and lactose will be at the head of the pack of harmful agents to the stomach, says the naturopath Olivier Panisset: “These macroproteins damage the intestine. Too big, they are not digested and create inflammation. Should we therefore ban them from eating? It is not so simple, except in the case of proven pathologies, such as irritable bowel syndrome. If the specialist remains convinced of the benefits of stopping, he recommends starting to reduce consumption, and above all consult a health professional to see things more clearly.

As for milk, Francisca Joly-Gomez is more nuanced: “at birth, we have a maximum of enzymes to digest it. What is certain is that the older we get, the less we have, and some cannot tolerate it. Finally and unsurprisingly, the professional recalls that a diet that is too sweet, too fatty and too meaty depletes the microbiota.

Diversify your plate

When it comes to pampering your inner self, the cliché “eats everything” takes on meaning. “In many diseases, and not necessarily intestinal pathologies, we understand that the intestinal flora is unbalanced, thus favoring certain diseases”, indicates Professor Joly-Gomez. The solution? It offers everything to optimize the diversification of bacteria.

In many diseases, and not necessarily intestinal pathologies, we understand that the intestinal flora is unbalanced, thus favoring certain diseases.

Francisca Joly-Gomez, professor of nutrition and gastroenterologist at CHU Beaujon in Clichy

Feed your microbiota with fiber

Fibers are essential for the proper functioning of the body. In addition to satiating, slowing down the absorption of sugar and treating the transit, “the fibers feed the bacteria in the microbiota”, specifies the gastroenterologist. And since our microbiota represents 90% of our immune system, which protects us from microbes and viruses, it is better to make sure that these bacteria are recharged properly.

In practice, nothing can be simpler, just focus on all fruits (fresh and dried), vegetables, dried vegetables (lentils, chickpeas, beans, etc.), but also quinoa or spelled.
Good to know: fibers are excellent for health, a little less for fragile intestines, which can attack when consumed in large quantities.

Work on your stress

“Having a knot in my stomach”, “knots in my stomach”… These commonly used expressions clearly prove that our intestines suffer from stress. “It directly damages the intestine by secreting cortisol, which eliminates gastric juices and thus disrupts digestion,” points out the naturopath Olivier Panisset. More nuanced, nutrition professor Francisca Joly-Gomez adds that “it actually worsens the symptoms of many diseases, causing contractions and stimulation of the intestine.” So to safeguard the last, there is nothing to limit the contents of your plate. We also need to address the stress aspect.

We therefore prefer sports, yoga, Pilates, meditation or simple breathing exercises. Cardiac coherence, a simple technique that allows you to control your breathing, can also reduce anxiety.

Reseed it from time to time

After taking antibiotics, a long period of fatigue, or a very unstable diet, the intestinal flora can be unbalanced. “We can repopulate our gut with good bacteria thanks to probiotic treatments, to buy in pharmacies or organic stores, and consume for a minimum of four months,” advises Olivier Panisset. Aloe vera (to be consumed in pulp that is drunk and as a treatment for 20 days to a month) or pollen can also be combined according to the naturopath. We can also return to lactofermented products, rich in prebiotics and probiotics. In your mind? Sauerkraut, kombucha, miso or even microalgae.

*This article, originally published in April 2017, has been updated.

(1) author of The gut, our second brainJanuary 2016, €7.50, and Nourish your gut wellOctober 2016, €17.90, both published by Marabout.