Bloating after each meal, fatigue that sets in, recurring small colds: what if it all started from your intestine? Nearly 70% of our immune cells are found in the digestive tract, in direct contact with the flora that lives there. When this fragile ecosystem becomes disrupted, digestion seizes up and natural defenses follow the same path.
At the heart of this system is the
intestinal microbiotaa collection of billions of bacteria, yeasts and other microorganisms. Among them, the probiotic foods are the reinforcements of choice: these are fermented foods which provide live bacteria capable of helping the flora to regain its balance. The good news is that they range from simple yogurt to more exotic preparations. Enough to pique curiosity.
Gut microbiota: why probiotic foods are a game changer
Health authorities describe probiotics as live microorganisms which, in sufficient quantities, provide benefit to those who consume them. We mainly talk about families
Lactobacillus And Bifidobacterium. They colonize the intestine, contribute to good transit, limit the proliferation of unwanted germs and constantly communicate with the immune system to help it react without getting carried away.
Fermentation allows these good bacteria to multiply in food. Scientists have recently reviewed the potential impact of probiotics on health. And according to them, “There is a fascinating opportunity to find ways to live in harmony with our microbiome through the consumption of probiotics, which could bring significant health benefits (…) Probiotics are elements that constitute an effective strategy to prevent or alleviate many diseases“. Clearly, a few well-chosen fermented foods can already support digestion and immunity.
From Greek yogurt to kimchi: probiotic foods to have in your kitchen
To start gently, the simplest is natural yogurt, especially
Greek yogurtobtained from milk fermented by ferments such as Lactobacillus bulgaricus And
Streptococcus thermophilus. Its thick texture concentrates proteins and ferments, which facilitates digestion and nourishes the microbiota.
Kefir, a fermented drink even richer in bacteria and yeast, also strengthens the flora.
Aged cheeses such as Parmesan, Gouda or Cheddar keep bacteria alive and plenty of calcium, valuable for bones and immune defenses.
On the plant side, raw unpasteurized sauerkraut, pickles and other lacto-fermented vegetables provide a wide variety of lactobacilli which facilitate transit.
THE
kimchithis Korean mixture of cabbage and fermented vegetables, concentrates strains like Lactobacillus plantarum and vitamins A, B, C useful for defenses.
Miso And
tempehmade from fermented soy, but also
kombucha or raw cider vinegar complete the palette for a more robust flora.
Use probiotic foods properly every day
The ideal remains to introduce these foods gradually: one portion per day, varying the sources and combining them with fibers (fruits, vegetables, whole grains) which nourish the flora. Simple example: Greek yogurt in the morning, salad with raw sauerkraut for lunch, glass of kefir or kombucha in the afternoon, miso soup or stir-fried tempeh in the evening.
In the event of a known digestive disease, pregnancy or heavy treatment, medical advice is required before significantly changing your diet.