Intestinal health

Nutritional approach

For a number of years now, scientists have been studying the various roles that the gut plays in the human body. We now know that the gut is involved in bodily processes beyond digestion, including brain and immune function.

The intestinal microbiota, or intestinal flora, refers to the entire population of microorganisms (bacteria, viruses, and fungi) that live in the gut. All of these microorganisms interact with the rest of the body, and every person has their own unique microbiota.

Diet is believed to have a significant influence on the function and composition of the intestinal microbiota. The interaction between food and microorganisms may have both positive and negative impacts on our health.

It's important to maintain a good balance of beneficial and harmful bacteria in the gut. This allows the microbiota to perform several functions that support our health. Conversely, an imbalanced microbiota can increase the risk of developing certain diseases. A healthy and varied diet is key to keeping the microbiota in balance.

Improve your microbiota

Many eating habits can have a positive influence on the microbiota. The following elements can help the microbiota.

Dietary fibre

Dietary fibre is the preferred food of gut bacteria. They need it to produce health-promoting substances.

• Dietary fibre helps with maintaining a healthy weight by increasing feelings of fullness.
• It lowers bad cholesterol.
• It promotes bowel regularity and immune function.
• It helps prevent certain chronic diseases.
• It is found in plant foods:
  • Fruits and vegetables
  • Whole grain products
  • Legumes

Probiotics

Probiotics are bacteria found in certain foods and supplements. The health effects of specific classes of bacteria have been thoroughly studied.

• Probiotics provide health benefits when consumed daily in sufficient quantities.
• They help nourish and strengthen the intestinal microbiota.
• They help prevent and treat certain infections.
• They relieve constipation and regulate the immune system.
• They can be found in:
  • Certain yogurts with added probiotics
  • Supplements: ask your pharmacist or nutritionist for advice on the right types and concentrations of probiotics for you
  • Fermented foods such as kimchi, sauerkraut, kefir, and tempeh: these foods are also beneficial for the microbiota since they contain good bacteria, but not all of them are considered probiotics

Prebiotics

Prebiotics are food for good bacteria, including probiotics.

• Prebiotics are very similar to dietary fibre.
• They help balance the intestinal microbiota.
• They must be consumed every day.
• They can be found in:
  • Garlic, artichokes, asparagus, cabbage, onions, leeks, peas, tomatoes
  • Bananas, apples, grapefruit, pomegranates, nectarines
  • Whole grains: oats, wheat, barley, rye
  • Nuts and seeds: pistachios and cashews
  • Legumes: kidney beans, soybeans, lentils, and chickpeas
  • Some fortified foods: read labels carefully

Polyphenols

Polyphenols are naturally occurring compounds.

• They are found in plants that are high in antioxidants.
• They increase the number of good bacteria in the gut.
• They reduce the effects of bad bacteria.
• They promote a healthy intestinal barrier, which prevents certain harmful substances from entering the gut.
• They can be found in:
  • Berries: blueberries, strawberries, raspberries, and blackberries
  • Apples, plums, cherries, and citrus fruits (oranges, grapefruit, lemons)
  • Cocoa powder and dark chocolate
  • Onions, broccoli, and celery
  • Turmeric, tea, and wine

Harmful for the microbiota

The microbiota can also be negatively influenced by our eating habits. The following elements can be detrimental to the microbiota.

Animal proteins

• Eating too much animal protein, particularly from sources high in saturated fats (fatty cuts of beef and other meat), and not enough fibre may be detrimental to intestinal health.
• It's important to distribute protein intake evenly throughout the day so that the body can absorb and use it more effectively.
• It's recommended to add more plant-based proteins and meat substitutes to your diet and to vary your protein sources:
  • Legumes and tofu
  • Tempeh and textured vegetable protein (TVP)
  • Plant-based beverages containing protein
  • Eggs, skinless poultry, and fish

Refined sugars and sweeteners (sugar substitutes)

• High sugar consumption can have a detrimental impact on gut bacteria and overall health.
• Studies show that certain sweeteners (such as aspartame, sucralose, and sugar alcohols) may disrupt the intestinal microbiota.
• It is possible and recommended to develop a taste for less sweet foods:
  • Get used to drinking water instead of juices and sugary drinks
  • Choose breakfast cereals with less sugar
  • Reduce the sugar in cookie and muffin recipes
  • Choose fruit and less sweet foods for dessert
  • Top plain yogurt with fruit or compote for a treat

Highly processed foods, fast food, and food additives

Foods processed in certain ways can have adverse health effects. Specifically, highly processed foods have less nutritional value and a poorer nutritional profile.

• Regularly eating highly processed foods—and not getting enough fruits, vegetables, and fibre, which promote a healthy microbiota—leads to a high intake of unhealthy fats, salt, and sugar.
• Highly processed foods often contain food additives that are thought to have a detrimental effect on the microbiota and could potentially lead to chronic disease.
• All fast food increases the levels of harmful bacteria in your gut. These bacteria produce substances that can cause chronic illnesses.
• Cooking at home as often as possible allows you to control the foods you eat and how they are prepared.
• Eat foods in their natural state as much as possible and avoid highly processed foods such as the following:
  • Pre-prepared and packaged foods
  • Fast food
  • Chips, candy, and commercial desserts
  • Processed meats and instant soups
  • Sugary drinks

Always watch your diet: