Julie Penin, dietician at the Pasteur Institute of Lille.
For many years, the Pasteur Institute of Lille has developed a comprehensive approach, complementing preventive health check-ups (offered by health insurance) with workshops and specific treatments: eat well, move well… This is the approach that is currently preferred for screening and supporting audiences in order to help them get out of the zone of vulnerability.
What is the microbiota and why is it so important for our health?
Julie Penin (JP) : The microbiota, in particular the gut microbiota, is composed of a diversity of Microorganisms, mainly bacteria, with between 800 to 1000 different speciesIt is often referred to as the body's "second brain" due to its crucial role in our overall health. A balanced microbiota is essential for general well-being, influencing various aspects such as mood and anxiety, as well as disease prevention by limiting the development of pathogenic bacteria or even intestinal inflammation. A healthy microbiota also allows for good nutrient absorption and promotes the proper functioning of our immune system.
How can we take care of our microbiota on a daily basis?
JP Taking care of your microbiota involves holistic approach to health. This involves a balanced diet et diversifiedbut also through regular physical activity, restful sleep, and effective stress management. All these factors can positively influence ou negatively the balance of the microbiota.
To promote a healthy gut microbiota, it is recommended to consume foods rich in fiber. This includes whole fruits and vegetables (not blended or filtered to preserve fiber), whole grain products (such as rye or oats), legumes, and nuts.
What is the difference between probiotics and prebiotics, and how can we incorporate them into our diet?
JP : Les probiotiques sont des micro-organismes vivants beneficial properties found in fermented foods such as yogurt, kefir, or sauerkraut. PrebioticsAs for them, they are not living beings. but they feed these microorganismsIt is essentially fibers These are not digested in the "classic" digestive system and arrive intact in the colon where they are fermented by beneficial bacteria. This fermentation provides energy and stimulates the growth and activity of these beneficial bacteria, thus improving overall gut health. They are found in foods such as the onion, garlic, The banane, asparagus, artichokes, apples, chicory, oat flakes ou the RyeA varied diet generally provides enough prebiotics and probiotics without the need for supplements.
JP: To promote a healthy gut microbiota, it is recommended to consume foodstuffs rich in fiberThis includes whole fruits and vegetables (unblended or strained to preserve fiber), whole grain products (such as rye or oats), legumes, and nuts. These foods provide the energy necessary for the development of a healthy gut microbiota and help maintain the symbiotic balance in our gut.
JP Some elements may unbalancing the microbiota, drive to another dysbiosisIt is advisable to limit the consumption of refined sugar, saturated fatty acids (found particularly in red meat), and ultra-processed products that provide little or no fiber and often contain additives. It is therefore recommended to favor homemadeSimilarly, the consumption of tobacco et alcohol can weaken the microbiota.
JP Yes, the intestine is nicknamed the “second brain” due to its close link with mental health. The colon is an important site of serotonin production, a neurotransmitter which influences mood. An imbalanced gut microbiota can therefore impact mood and anxiety. There is a communication inter-organ across the gut and the brain, with pathways that can link the two, highlighting the importance of a healthy microbiota for brain function.
JP Probiotic supplements can be helpful, especially in cases of proven disruption of the microbiotasuch as after a course of antibiotics which can disrupt it, or in the case of certain illnesses. In these situations, supplements can help restore the balance, but it is recommended to'Seek medical advice before taking any dietary supplements'A varied and balanced diet, rich in fermented foods and fiber, is often sufficient to maintain a healthy gut microbiota without the need for systematic supplementation. It is estimated that a duration of 6 weeks is necessary to modify one's gut microbiota by changing one's eating habits.
JP In addition to a healthy diet, other aspects of lifestyle are crucial for the microbiota. It is about maintaining good hydration, practice regular physical activity thus allowing combating sedentary lifestylesto ensure that to have restful sleep and manage stress effectivelyThese habits contribute to a healthy bodily environment that promotes a balanced and resilient microbiota.
