Restore your intestinal balance with natural probiotics

From 1 billion to 100 trillion — that’s how many microorganisms live in your gut. Yes, the microbiota is an entire world where this tiny universe, in perfect balance, keeps you healthy. To preserve this harmony, natural probiotics are your allies.

Le microbiote est un écosystème qui orchestre à lui seul de nombreuses fonctions de l’organisme. Cet ensemble de microorganismes comprend des bactéries, les éléments les plus connus, mais aussi des virus et des champignons. Tous vivent dans vos intestins, en parfaite symbiose. Vous leur offrez le gîte et le couvert dans un environnement optimal pour leur développement. En contrepartie, ils vous aident à être en bonne santé en intervenant dans de nombreux processus nécessaires à l’organisme.

Note: every microbiota is different from one person to another. There is a common foundation, but the entire gut flora is like a fingerprint — unique.

Role of the microbiota in your health  

The gut flora, another name for the microbiota, is made up of a large number of microorganisms essential to our health. They do not perform just one role, but several in the body. These can be divided into 6 main categories. 

When the microbiota is imbalanced

It is clear that the gut flora is sensitive to changes in its composition. When it becomes imbalanced, this is called dysbiosis. This imbalance can have several causes.

Among the external pathogens, we can mention :

• Viruses or bacteria foreign to the gut flora ;
• the use of antibiotics ;
• microplastics ;
• stress and pollution are also factors that can affect your microbiota ;
• of course, diet plays a major role. 

The study of the microbiota and dysbiosis is opening new paths in the investigation of certain diseases. 

Indeed, while an imbalance can be temporary and easily corrected (for example due to a virus, antibiotic use or a period of stress), it can also explain chronic inflammatory bowel diseases.

Similarly, dysbiosis is linked to other conditions such as obesity and diabetes. In fact, according to a study, a probiotic strain, Bifidobacterium animalis subsp. lactis TISTR 2591, showed promising support in blood sugar control in diabetic individuals.

But dysbiosis also leads to everyday discomfort : 

• bloating ;
• stomach pain ;
• fatigue ; 
• decreased immunity ;
• anxiety ;
• acne, eczema ;
• weight gain…   

This is why it is important to take care of your gut flora. A healthy gut flora means better digestion, a stronger immune system, greater well-being, healthier skin and protection against chronic inflammatory diseases.

Take care of your microbiota daily with probiotics

The balance of the microbiota is delicate. To avoid short- and/or long-term issues, you can take action. This involves several steps : 

• First comes lifestyle. Good sleep, physical activity and stress management are essential for a healthy gut flora.
• Diet also plays a key role in the health of the microbiota, especially through the intake of prebiotics and probiotics. 

Probiotics and prebiotics: the winning duo for a healthy gut flora

Diet is the number one factor for a healthy microbiota. Everything you put on your plate affects it, for better or worse. Two categories of foods contribute to its balance.

• Prebiotics. They serve as food for the microbiota.
• Probiotics. According to the WHO definition, probiotics contain “live microorganisms which, when administered in adequate amounts, confer a health benefit.” Note that the word probiotic means “for life.”

Together, prebiotics and probiotics allow your microbiota to develop in optimal conditions. But where can they be found ?

Prebiotics 

Behind this name lies a category of nutrients everyone knows: fiber. Thanks to fiber, the microbiota can feed itself and function properly. You can find fiber in fruits and vegetables, cereals including whole grains, and legumes.

The microbiota also benefits greatly from antioxidants, which support its development and protect its environment. These are also found in fruits and vegetables.

For your meals, choose colorful plates, play with textures, rediscover lentils and chickpeas… On days when you lack time, a slice of wholegrain bread with fresh cheese and grilled vegetables will be as delicious as it is nutritious.

Note: omega-3 also support the healthy development of gut bacteria. They are also valued for their effects on inflammation and the nervous system. You can find them in fatty fish such as sardines, salmon and mackerel, as well as in nuts, hazelnuts and almonds.

Probiotics 

There are two types of probiotics : 

• Natural probiotics, also known as food-based probiotics.
• Synthetic probiotics, which are found in dietary supplements.

Natural probiotics are found, as their name suggests, naturally in certain foods. These are processed foods, but in a positive sense. Their preparation makes them rich in beneficial microorganisms for the gut flora. Many of these foods are well known and consumed, while others deserve to appear more often on people's menus.

Foods rich in probiotics

There are many foods rich in probiotics. For example, products that require bacteria for their production. Such as : 

• Fermented cheeses (such as cheddar, roquefort) or raw milk cheeses ;
• Plain yogurt ;
• Sauerkraut ;
• Miso and tempeh, which are fermented soy products ;
• Kefir, a fermented drink made from milk or water ;
• Kombucha, a fermented drink made from sweetened tea ;
• Pickles, vegetables marinated in a vinegar mixture, such as gherkins. Other variations also exist (onions, carrots) ;
• fermented apple cider vinegar ;
• Sourdough starter, increasingly reintroduced for bread making.

All of them provide billions of bacteria that help strengthen your microbiota. Do not hesitate to include them in your daily meals along with their allies, prebiotics.