Ebiosis is this microbiota equilibrium state that everyone should look for. As we have seen in our previous article, the intestinal microbiota is a full -fledged organ that interacts with all our functions and all our organs. When it unbalances, the consequences are numerous and can be serious. No need to get there to take care of it. Here are the foods to favor to maintain a healthy microbiota.
Fibers, a lot of fiber …
To feed these 2 kg of microorganisms, it takes no less than 35 to 40 g of fibers per day. It is, in fact, the food of our intestinal bacteria. And beware, each its menu! There are many fibers (inulin, FOS, GOS, Beta-Glucans, etc.) but each bacterial population will have its predilection. You will then understand that it is necessary to eat a variety of plants in order to diversify this contribution of fibers:
– Crude and cooked vegetables;
– Fruits;
– Full cereals such as full rice, rye, oats, quinoa, buckwheat;
– legumes, if possible fermented (by soaking them in water 12 to 24 hours before cooking): lenses, dry beans, chickpeas, peas, broken peas, beans, lupine;
– Seeds and nuts like nuts or almonds.
Resistant starchs are starchs that are not digested in the small intestine. They reach intact in the colon where they will be fermented by bacteria. From a nutritional point of view, they are therefore considered to be fibers. You will find them in green bananas, legumes or even cooked starchy foods.
… And also polyphenols and omega 3…
Polyphenols influence the composition of the microbiota. Some have antimicrobial actions against pathogenic bacteria. There are thousands of them. They give their color to plants. The richest foods are cocoa, green tea, coffee, black berries (blueberries, blackcurrants, blackberries), hull fruits, red onions, artichoke, olive oil, spices and herbs.
-Omega 3 promote the balance of the intestinal microbiota in different ways:
– they reduce the inflammatory state of the intestinal mucosa;
– They strengthen the intestinal barrier;
– They increase the population of beneficial bacteria such as lactobacillus and bifidobacteria. These bacteria produce fatty acids with short chains with anti-inflammatory effects and energy sources of colon cells.
Omega 3 are present in nuts and walnut oil but also in small fatty fish.
… but still sourdough bread and lactofermented foods
Levain bread, thanks to its long fermentation, is rich in easily digestible fibers and organic acids that promote the growth of good bacteria. Preferably choose it with old and unrefined wheat flours.
Lactofermented foods are directly sources of probiotics. Consume sauerkraut, olives, pickles. Integrate miso or soy sauce into your dishes. Drink Kéfir, Kombucha or Gingerbeer. Please note: pasteurized foods have lost the majority of their living bacteria. To keep this probiotic effect, it is better to buy non-pasteurized versions or do them yourself.
And finally, eat varied. Objective: 20 to 30 different plants per week. This includes vegetables, fruits, starchy foods, seeds, hull fruits and spices and spices. In short, eat the rainbow daily.
Anaïs Taqourt is a nutritionist dietician in Morlaàs. Such. : 06 83 65 52 09 Website: www.dieteticienne-nutritioniste-pau.fr/page Facebook “Anais Taqourt”.
