How to take care of your gut microbiota to avoid many diseases

It's no longer a secret: the belly is our second brain. And better not to upset him, under penalty of chaining the inconvenience cascading. Bellyache, fatigue, weight gain and many other diseases that you would not think are directly caused by an unbalanced intestinal microbiota. What is hurting our microbiota? What are the consequences of a microbiota raplapla on our general state of health? And how to rectify the shot? We explain the procedure to follow.

About 2 kg of microorganisms

But already, what is the microbiota exactly? Formerly called intestinal flora, our microbiota "houses 40,000 billion bacteria", we learn from biologist André Burckel, author of Burckel diet for the health of the gut microbiota *, (eds Mediclaro). The intestinal flora is a "set of bacteria, viruses, parasites and non-pathogenic fungi", indicates
Inserm, for a total average weight of about "2 kilos of micro-organisms", which represents "2 to 10 times more than the number of cells that make up our body". But some bacteria are better than others.

And each has a unique intestinal microbiota, "influenced by the mode of delivery, badfeeding, genetic heritage, tobacco, alcohol, stress, in addition to diet and drugs," explains André Burckel in his work. Not to mention that it evolves according to the age.

Multiple health impacts

Not surprisingly, this set of bacteria present in our microbiota promotes good digestion of food that we ingest, but it does much more. When it is balanced, that is to say rich in good bacteria, it is the ally of our health. But in case of imbalance, it can be at the origin of many diseases. "An unbalanced intestinal microbiota will play a variable role in the development of many pathologies," says Pr Harry Sokol, a gastroenterologist in gastroenterology and nutrition at the Saint-Antoine Hospital in Paris. Obviously, its involvement is greater in the development of inflammatory bowel diseases, such as Crohn's disease or ulcerative colitis. But the microbiota is also linked to liver and metabolic diseases such as
obesity and
type 2 diabetes. It is also known that the microbiota is also linked to the development of extra-intestinal inflammatory diseases such as arthritis ". But also, and more surprisingly, "to cardiovascular diseases or depression." Thus, Inserm recalls that "studies have already shown the importance of diet in the functioning and composition of the gut microbiota, directly impacting the link between the gut and the brain, this relationship playing a key role in depressive disorders.

How to explain the link between gut microbiota and extra-intestinal diseases? "The microbiota is present in very large quantities in the body and it builds a very important part of our immune system," says Professor Sokol. Its bacteria produce a very large number of molecules that are absorbed into the circulation. They will then go into the liver and then reach the general circulation. Thus, many molecules of microbial origin can reach all areas of the body, and even pbad the blood-brain barrier, and thus reach the brain, with the whole body a beneficial or deleterious action depending on the state of the microbiota ".

The important role of food

Hence the importance of taking care of your gut microbiota. How? "By feeding it with prebiotics, which feed on good intestinal bacteria," prescribes André Burckel as part of his eponymous diet. In practice, no need to break the bank in food supplements, "a varied diet rich in fiber, present in fruits and vegetables, allows the microbiota to find its ration of prebiotics, says Pr Harry Sokol. It is also recommended to limit its intake of foods rich in animal fats, which will promote the development of bacteria less favorable to the microbiota. And to bet on fermented foods, such as fresh sauerkraut, lacto-fermented preserves or kefir, fermented drink, rich in probiotics: that is to say they contain directly microorganisms to restore the 'the balance of its microbiota', continues the gastroenterologist, who "discourages ultra-processed food rich in chemical additives suspected of having
deleterious effects for the microbiota and health ".

Therapeutic tracks to explore

But if a healthy microbiota can keep a certain number of diseases at a safe distance, can microbiota transplants be used for therapeutic purposes to cure or calm certain pathologies? This is exactly the trail explored by Professor Harry Sokol. "A study on fecal transplantation in diabetic patients thus showed a very slight improvement in their pathology," says the gastroenterologist who led the study. At this stage, this means that fecal transplantation is probably not the therapeutic solution, but that a more targeted treatment of a particular type of bacteria present in the microbiota could be successfully developed in the future, and that this pathway therapy could have multiple applications.

* The Burckel Diet for the Health of the Gut Microbiota, Médiclaro editions, in bookstores on November 1st, 12.90 euros