Did you know that our digestive system is inhabited by almost 10,000 billion bacteria, fungi and yeast? This is called the gut microbes. Located in the gut, these immune cells play a very important role in fighting off pathogens, maintaining a good immune system, and staying healthy. but what role does the microbiota play exactly and how probiotics Can They Help Maintain Good Gut Health? We explain it to you!
Definition of gut microbiota
the gut microbes brings together billions of microorganisms that all live together in the gut. They work in symbiosis with the body, in a beneficial connection. In total, the microbiota accommodates almost 2 kg of cells (bacteria, yeast, viruses)! Considered by scientists to be a distinct organ, all bacteria in the microbiota are referred to as intestinal flora. About a third of the microbiota is identical for all humans, while the remaining two-thirds are unique to each of us.
The role of the gut microbiota in the human body
Digestion
First role of the microbiotashould enable us to digest food. In fact, the organisms present break down the food ingested, in particular cellulose (green lettuce), starch (potatoes, rice, etc.) or even lactose (milk and yoghurt). These bacteria enable us to digest breast milk from an early age. This process of fermenting carbohydrates and fiber gives us the energy we need to stay in shape throughout the day.
The immune system
second role of the microbiotais to strengthen our immune system. You should know that almost 70% of our immune cells come from our gut. Thus, the intestinal flora intervenes in our immunity in various ways:
- Protection against germs : The intestinal mucosa is the number one barrier against microbes.
- Immune reaction : Bacteria in the microbiota produce a substance that promotes the development of proteins, which then play a major role in immune responses such as inflammation.
- production of vitamin K : This vitamin helps blood to clot and soft tissue calcification.
intestinal impermeability
That intestinal flora therefore produces substances that then nourish the intestinal wall to make it impermeable. This however intestinal impermeability is crucial. The surface of our mucous membrane is about 300 m2. The problem is that it’s also very fragile and can be damaged by taking medication, ingesting certain foods, transit disruptions, or illness. This intestinal hyperpermeability means that even insufficiently digested food can get directly into the blood. However, since the antibodies do not recognize them, allergies, intolerances or metabolic diseases can develop.
weight maintenance
Food gives us energy, but also nourishes our gut microbiota. In general, poorer intestinal flora is observed in obese or overweight people. Scientific studies have shown that the microbiota has a positive role in fat metabolism : In fact, it promotes the breakdown of bad cholesterol. It also sends messages to our brain to let it know we are getting full and have eaten enough. So with one disturbed microbiota, we tend to eat more than necessary! Depending on the composition of the microbiota, it is also possible that certain bacteria store more fat than convert it into energy. In particular, we’ve discovered a fungus, Candida albicans, that needs more and more sugar for fuel.
A good mood
Last role of the microbiotais to regulate our mood. In fact, we call it our “second brain”. In fact, in addition to the 100,000 billion bacteria, there are almost 200 million neurons ! This is how the gut communicates with the brain via the vagus nerve. This communication goes both ways: when we are scared or under stress, the brain sends a message to the stomach. This is what causes those famous knotted gut feelings. In addition, 95% of serotonin is produced in the gut. However, it is an essential hormone for our mental well-being. Finally, the microbiota also increases our vitality as it synthesizes it vitamin Ba vitamin that affects mood and reproduction.
Why should you care about your microbiota?
You will have understood: the gut microbiota is a key factor in our health. Well balanced, it positively influences transit, mood and health. Conversely, if it is unbalanced (we then speak of dysbiosis), the beneficial microorganisms are no longer numerous enough to deal with the harmful microorganisms. The symptoms of this imbalance can be bothersome: bloating, flatulence, poor transit, digestive spasms, etc. This is why you need to improve your gut microbiota, both for prevention and for healing.
Some good habits for a healthy and functional microbiota
A varied and balanced diet
A balanced and varied diet is the key to maintaining your intestinal flora. They must consume foods from different families and be rich in nutrients to encourage the reproduction of good microorganisms. Fruits and vegetables are preferable as they are high in fiber. We also restrict fatty and sugary foods, but also spicy or exciting foods (coffee, alcohol, tea, etc.). If possible, take yours meal at a fixed time and take your time chewing. Stay well hydrated by drinking 1.5 liters of water per day.
probiotics
That probiotics are bacteria or yeast that you can take in the form of dietary supplements or that occur naturally in many foods such as yoghurt. The most common include brewer’s yeast or lactic acid bacteria. Consume probiotics A 2 to 3 month regimen allows you to restore harmony within your microbiota to be in better health.
The role of the microbiota: Conclusion
Even if it is a phenomenon invisible to our eyes, we must not neglect the proper functioning of its intestinal microbiota. Mood, weight, immunity, digestion: the intestinal flora affects many body and brain functions, for better or for worse, depending on how you manage to keep your balance. Fortunately, there is an easy way Find a healthy microbiota : a complete, healthy and balanced diet combined with a regimen of probiotics, depending on the symptoms you are suffering from. Don’t hesitate to consult a doctor or nutritionist to choose the right probiotic for your needs.
