Rebuild your intestinal flora in 10 tips to free your intestine

The intestinal flora is made up of billions of microorganisms: bacteria, viruses, beneficial yeasts. Bacteria include bifidobacteria , lactobacilli , streptococci and lactococci . Each of these bacteria has a specific role in the digestion process and in the protection of our body.

The intestinal microbiota is extremely diverse, with more than 1000 different species of bacteria. Each person has a unique gut microbiota, influenced by various factors such as genetics, environment and diet, among others.

An adequate balance between these species is crucial to maintaining good gut health. 🤝

The intestinal flora is involved in food digestion, nutrient absorption and immune regulation.

Bacteria in the intestinal flora break down dietary fiber, which cannot be digested at all or completely by human enzymes. They produce specific enzymes that break down these fibers into simpler compounds, such as short-chain fatty acids. These fermentation products nourish the cells of the intestinal mucosa and contribute to the acid-base balance of the intestine. 🍏

The intestinal flora also promotes the absorption of certain essential nutrients, such as vitamins B and K. Certain intestinal bacteria are responsible for the synthesis of vitamin K, which plays a role in blood clotting.

The intestinal microbiota is directly involved in the regulation of the immune system. It maintains a delicate balance between a protective immune response against pathogens and tolerance toward components of the gastrointestinal tract. A healthy intestinal microbiota is therefore essential for balanced immunity.

As we mentioned above, the intestinal flora is a complex community of microorganisms which mainly includes bacteria, but also fungi and other microorganisms. Each of these members exerts a significant impact on human health. 🩺

The entire intestinal flora is thus made up of probiotics and prebiotics.

Probiotics are living organisms in our intestines: bacteria and yeast that are beneficial to our body.

Prebiotics correspond to the nutrition of these microorganisms.

Probiotics and prebiotics are therefore essential to form a balanced and efficient microbiota. The whole thing, in an adult, still weighs 2 kg: this shows the place that the microbiota occupies in our body!

The intestinal flora has specific nutritional needs to maintain a healthy balance, promote the growth of good bacteria, and prevent the proliferation of pathogenic bacteria. So, let's list its needs:

Beneficial bacteria in the gut feed on dietary fiber, breaking it down into short-chain fatty acids, such as acetate, propionate, and butyrate.

These fatty acids then nourish the cells of the intestinal lining. A complex journey for a healthy and functional intestine! 

Digestive discomfort such as transit disorders, digestion or even a swollen stomach are all signs indicating that your digestive system is working slowly. Sometimes, the imbalance in the intestinal microbiota can even be seen on your skin, and can result in various imperfections. 😟

We also have a specific article on the subject: probiotic and acne .

To feel better inside and out, rebuilding your intestinal flora is the right solution.

Here it is finally: the famous list of 10 tips for pampering your microbiota. Obviously, there are no magic formulas. Rebuilding your intestinal flora takes several days/weeks. Above all, it’s about adopting a healthy lifestyle and establishing good habits over the long term. And, as you can imagine: rebalancing your intestinal flora begins with diet. See for yourself :

As we said above, dietary fiber meets the nutritional needs of our intestinal flora. Coming from fruits, vegetables, legumes and even whole grains, they nourish the good bacteria in the intestine and thus promote their growth and diversity. They also help with transit and prevent problems with transit that is too slow or too fast.

Polyphenols are natural compounds found in plants that have antioxidant properties. They feed the beneficial bacteria in the gut. Foods rich in polyphenols include citrus fruits, green tea, dark chocolate and red wine (consume in moderation).

This will not surprise you, but all foods that are a little too fatty do not play well with the microbiota.

When our intestinal flora is a little weakened, we avoid raclette and the charcuterie platter!

This delicious feast can wait until everything is back to normal.

Fried foods, red meat, hyper-processed products containing unnatural ingredients: preservatives, synthetic sweeteners and other emulsifiers should also be avoided.

And of course, alcohol abuse is not recommended to maintain good health.

It is possible that your intestinal flora is deteriorated for multiple reasons, such as following antibiotics. Using food supplements rich in probiotics can help you restore your intestinal flora more effectively.

At Novoma, we have developed a probiotic complex composed of 6 microbiotic strains encapsulated in a gastro-resistant vegetable capsule.

This is enough to support your balanced diet and quickly find an intestine in great shape .

Another tip for preserving digestive functions is to eat slowly. Part of digestion already begins in the mouth with chewing. Eating slowly helps improve this predigestion phase. Food is thus more easily assimilated when it comes into contact with the intestinal flora.

Regular exercise stimulates intestinal motility, that is to say the movement of the muscles of the intestine. This contributes to better evacuation of waste from your digestive system, thus avoiding stagnation which could encourage the proliferation of unwanted bacteria. Physical exercise also minimizes problems with slow transit.

Sport is known to reduce stress and we know that it can impact the composition of the intestinal microbiota. By practicing physical activity that you enjoy, you create an environment more favorable to microbial diversity.

Which brings us directly to the next point which is about controlling your stress. Stress has a whole host of negative impacts on our body, including our intestine and intestinal flora.

Meditation and self-control exercises can be beneficial for managing your daily life, but also for managing your digestive well-being.

Good sleep also helps reduce stress. Sleep also affects the regulation of appetite and eating habits. Additionally, during sleep, the body goes through cellular regeneration processes, including those of the intestinal lining. Quality sleep can contribute to a healthy intestinal lining.

Our microbiota plays a role not only in our digestion, but also in our immunity and overall well-being. The ten tips we've shared are like little nuggets to free your gut and feel better inside and out.

So take the time to eat healthily, exercise, relax and sleep well. You will then be able to rebuild your intestinal flora by offering yourself better digestive comfort.

Take care of yourself and your precious microbiota! 💚