These fermented foods boost the microbiota

Fermentation transforms vegetables, beverages and dairy products to the great benefit of our health. There are contraindications to their consumption.

Sour milk, cabbage in brine: the Fermented Foods have been an integral part of human nutrition since ancient times. This is one of the oldest food processing and preservation techniques. From a nutritional point of view, the benefits are numerous: “Fermented vegetables, for example, contain more vitamins than fresh ones. All fermented products are also particularly digestible. Food components that are difficult to digest, such as the sugar contained in kefir or the lactose in cheese and yoghurt, are reduced., explains nutritionist Isabelle Descamps. If the sauerkraut from the restaurant sticks in your stomach, it’s the meat and goose fat, not the fermented cabbage…

For Marie-Laure Nageleisen, nutritionist specializing in microbiota of the small intestine, the consumption of fermented food ensures the balance of the different families of bacteria in the microbiota. Provided she insists on consuming the original food and not the encapsulated copy sold in pharmacies. The nutritionist recommends a healthy eater to consume these products two to three times a week. Her colleague Isabelle Descamps even goes so far as to recommend a daily ration. But not all experts agree. Not so the gastroenterologist Bruno Bonaz “I do not recommend eating fermented products every day”due to a lack of evidence of the benefits of such regular use.


Lactofermentation, alcoholic, acetic, alkaline fermentation… You should know that these products, made more acidic by the process, are not suitable for everyone. “Very thin people, or those whose microbiota suffer from malabsorption after being ‘mined’ after overindulging in antibiotics or treatments for acne, become ‘vinegar factories’. You risk being burned by these acidic and vinegary foods., explains Marie-Laure Nageleisen. people with Sibo (a bacterial growth in the small intestine) or a candidiasis (a fungal infection) must also go its way.

Eat everything in moderation

Bruno Bonaz, doctor

“Your body could overreact to exposure to these foods,” warns Isabelle Descamps. However, these individuals can consume this food as part of dietary management. This sometimes involves taking dietary supplements. » Fermented products, on the other hand, would improve other pathologies: ulcers, anemia, eczema, constipation, Diarrhea and certain weaknesses of the liver. In any case, the intake of these foods must be part of a balanced diet. And doctor Bruno Bonaz recalls a basic principle: “You have to eat everything in moderation. »

Buy or do it yourself

milk kefir or fruit, pickled vegetables, sourdough bread, sauerkraut and kimchi (Korean recipe), kombucha (sour drink), miso soup or raw milk cheese are products where fermentation plays a role. Very trendy, you can easily find them on supermarket shelves or health food stores. You can also easily prepare them yourself: a Le Parfait type glass, brine (1 tablespoon of unrefined salt in 500ml of water) and very fresh vegetables, at room temperature for a week, then refrigerate.


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