It was in the spring of 2015 that you certainly opened your eyes to what was really going on in your stomach, thanks to the book
The Discreet Charm of the Intestine
(1), by German doctoral student Giulia Enders.
Or even a year earlier, during the broadcast on Arte of the documentary
Le ventur, notre second brain
, by Cécile Denjean.
These two works have restored the nobility of the intestine and more generally to the digestive tract.
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Also read: Three drinks to consume in the morning to preserve your liver, according to a gastroenterologist
Because yes, with its 200 million neurons - almost as many as in the cortex of a dog or a cat - and its billions of bacteria contained in the microbiota (the intestinal flora), the intestine would be our "second brain” or “bottom brain,” as some scientists define it.
Even, for other health professionals, the “seat of emotions”.
The scientific community is therefore trying to better understand the links between the intestine and the brain.
A study carried out by Belgian researchers and published in February 2019 in the journal
Nature Microbiology
, analyzes for example the link between the good health of our digestive tract and depression.
90% of serotonin, the feel-good hormone, is produced in the intestine
Olivier Panisset, naturopath
“90% of serotonin, the well-being hormone, is produced in the intestine,” recalls Olivier Panisset, naturopath.
“Today, we realize that the intestine is not just a pipe that passes food and digests it.
Its good balance and that of the digestive tract promotes a state of good health,” summarizes Francisca Joly-Gomez (2), professor of nutrition and gastroenterologist at CHU Beaujon in Clichy (Hauts-de-Seine).
So you better think twice before putting anything in your mouth.
Manual.
Masticate
Above all, the first reflex to adopt is to take the time to chew.
By reducing portions, we make it easier for food to enter the digestive tract and avoid bloating and pain.
No more no less.
Get away from your enemies
Gluten and lactose would be at the head of the pack of agents harmful to the stomach, indicates naturopath Olivier Panisset: “these macroproteins damage the intestine.
Too big, they are not digested and create inflammation.
Should we therefore ban them from the diet?
Not so simple, except in the case of proven pathologies, such as irritable bowel syndrome.
If the specialist remains convinced of the benefits of stopping, he recommends starting by reducing consumption, and above all consulting a health professional to see things more clearly.
Concerning milk, Francisca Joly-Gomez is more nuanced: “at birth, we have a maximum of enzymes to digest it.
What is certain is that the older we get, the less we have, and some may not tolerate it.”
Finally and unsurprisingly, the professional recalls that a diet that is too sweet, too fatty and too meaty depletes the microbiota.
Diversify your plate
When it comes to pampering your insides, the cliché “eat everything” takes on its full meaning.
“In many diseases, and not necessarily intestinal pathologies, we realize that the intestinal flora is unbalanced, thus favoring certain diseases,” indicates Professor Joly-Gomez.
The solution ?
Offer everything to optimize the diversification of bacteria.
In many diseases, and not necessarily intestinal pathologies, we realize that the intestinal flora is unbalanced, thus favoring certain diseases.
Francisca Joly-Gomez, professor of nutrition and gastroenterologist at CHU Beaujon in Clichy
Feed your microbiota with fiber
Fibers are essential for the proper functioning of the body.
Photo iStock
Fibers are essential for the proper functioning of the body.
In addition to satiating, slowing the absorption of sugar and treating transit, “fibers feed the bacteria in the microbiota,” specifies the gastroenterologist.
And since our microbiota represents 90% of our immune system, which protects us from microbes and viruses, it is better to ensure that these bacteria are properly recharged.
In practice, nothing could be simpler, you just need to focus on all fruits (fresh and dried), vegetables, dried vegetables (lentils, chickpeas, beans, etc.), but also quinoa or spelled.
Good to know:
fibers are excellent for your health, a little less so for the fragile intestines, which they can harm when consumed in large quantities.
Work on your stress
“Having a lump in my stomach”, “knots in my stomach”… These commonly used expressions clearly prove that our intestines suffer from stress.
“It directly harms the intestine by secreting cortisol, which removes gastric juices and thus disrupts digestion,” indicates naturopath Olivier Panisset.
More nuanced, nutrition professor Francisca Joly-Gomez adds that “it actually aggravates the symptoms of many diseases, by causing contractions and stimulation of the intestine.”
So to safeguard the latter, there is no point in limiting yourself to the contents of your plate.
We also need to tackle the stress aspect.
We therefore favor sport, yoga, Pilates, meditation, or simple breathing exercises.
Cardiac coherence, a simple technique that allows you to control your breathing, can also reduce anxiety.
Reseed it from time to time
After taking antibiotics, a long period of fatigue, or a very unsteady diet, the intestinal flora can become unbalanced.
“We can re-populate our intestine with good bacteria thanks to probiotic treatments, to be purchased in pharmacies or organic stores, and to be consumed for a minimum of four months,” advises Olivier Panisset.
Aloe vera (to be consumed in pulp which is drunk and as a treatment for 20 days to a month) or pollen can also be allies according to the naturopath.
We can also turn to lacto-fermented products, rich in prebiotics and probiotics.
On your mind ?
Sauerkraut, kombucha, miso or even microalgae.
*This article, originally published in April 2017, has been updated.
(1) Author of
The intestine, our second brain
, January 2016, €7.50, and of
Feeding your intestine well
, October 2016, €17.90, both published by Marabout.