These fermented foods that enhance the microbiota

These fermented foods that enhance the microbiota

Fermentation transforms vegetables, beverages and dairy products to great benefit to our health. There are contraindications for its consumption.

Sour milk, pickled cabbage – fermented foods have been an integral part of the human diet since ancient times. This is one of the oldest techniques of food processing and preservation. From a nutritional point of view, its benefits are numerous: “Fermented vegetables, for example, contain more vitamins than fresh ones. All fermented products are also particularly digestible. There is a reduction of difficult-to-digest food components such as the sugar present in kefir or lactose in cheeses and yogurts., explains nutritionist Isabelle Descamps. If the restaurant’s covered sauerkraut sticks to your stomach, it’s because of the meats and goose fat, not the fermented cabbage…

For Marie-Laure Nageleisen, a nutritionist specializing in the microbiota of the small intestine, eating fermented foods helps ensure the balance of the different bacterial families of the microbiota. As long as she, she insists, the original food is consumed, and not its encapsulated copy that is offered in pharmacies. The nutritionist recommends consuming these products two to three times a week for a healthy diet. Her colleague Isabelle Descamps even recommends a daily serving. But not all professionals agree. Thus, the gastroenterologist Bruno Bonaz does not “I do not recommend eating fermented products every day”due to the lack of evidence on the benefit of such regular consumption.


Lactofermentation, alcoholic, acetic, alkaline fermentation… You should know that these products, which have become more acidic due to the process, are not suitable for everyone. “People who are very thin or whose microbiota suffers from malabsorption, after having been ‘scraped’ by an excessive intake of antibiotics or acne treatments, become ‘vinegar factories’. They risk burning themselves on these acidic and vinegary foods., explains Marie-Laure Nageleisen. individuals with sibo (an overgrowth of bacteria in the small intestine) or yeast infection (a fungal infection) must also pass your way.

eat everything in moderation

Bruno Bonaz, physician

“Your body could overreact to contact with these foods, warns Isabelle Descamps. However, these people can consume this food as part of nutritional management. This sometimes includes taking dietary supplements. » On the other hand, fermented products would improve other pathologies: ulcers, anemia, eczema, constipation, diarrhea and some liver fragility. The intake of these foods should, in all cases, be part of a balanced diet. And Dr. Bruno Bonaz remembers a basic principle: “You have to eat everything in moderation. »

Buy or do it yourself

Milk or fruit kefir, pickled vegetables, sourdough bread, sauerkraut and kimchi (Korean recipe), kombucha (sour drink), miso soup, or raw milk cheese are all products in in which fermentation plays an important role. Very fashionable, you can easily find them on the shelves of supermarkets or organic stores. You can also easily make them yourself: a Le Parfait type jar, brine (1 tablespoon of unrefined salt for 500 ml of water) and very fresh vegetables, one week at room temperature, then store in a cool place.

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