How to properly nourish your microbiota for optimal immunity

In two of his books in particular, Lose weight with pleasure by charming your bacteria And The dish of tricksDr Cotinat explains how diet and lifestyle contribute to the health of the intestinal microbiota and to our own. “ 70% of the immune system is nestled in the intestine “, she said. Dr Cotinat has brought together here all his nutritional recommendations to stimulate immunity, recommendations that you will also find summarized in a downloadable sheet, at the end of the article.

Tip #1: I invite prebiotic and related foods onto my plate

These foods are the darlings of the microbiota because they feed the good bacteria. These are :

• Vegetables : artichoke, onion, shallot, asparagus, beetroot, broccoli, Brussels sprouts and other cabbages, eggplant, fennel, dandelion, garlic, leek, snow peas, mushrooms, salsify, celery, endive…
• Fruits : unripe bananas, apples, pear, watermelon, persimmon, plum, chestnut, goji berries, citrus fruits, coconut…
• Whole grains : barley, oats, rye, einkorn, wheat + oat bran
• Legumes (less rich if canned): soy beans, broad beans, dried beans, lentils, chickpeas, split peas
• Seeds and nuts : cashews, pistachios, sunflower seeds, pumpkin seeds, flax seeds, chia seeds, hazelnuts, walnuts, sesame
• Seaweed / sardines, mackerel
• Omega-3 oils : rapeseed, nuts, camelina
• Olive oil
• Carob, tea and chicory
• Cinnamon, ginger, black and cayenne pepper, oregano

Tip #2: I put probiotic foods that support the microbiota on the menu more often

• Lacto-fermented vegetables: raw sauerkraut, beets, etc.
• Kefir
• Kombucha
• Yogurts: 50 times richer in ferments: K-philus (sheep and soon for vegetarians, etc.)
• Fermented soy: tamari (low salt), miso, natto
• Fermented black garlic

Tip #3: I limit foods that are enemies of the microbiota as much as possible

• Excess sugars : white bread, jam, cakes, pastries, fruit juice, glucose-fructose syrup (prefer a little honey)
• Excess saturated fats : cold meats, red meat, cheese
• Pesticides (prefer organic foods)
• Additives
• Alcohol
• Sweeteners : aspartame, sorbitol, xylitol, maltitol, mannitol…
• Salt : prepared meals, cheese, mustard, stock cube, soy sauce, aperitif biscuits, etc.
• Chlorinated tap water
• Intense cooking, frying, barbecue
• Private plans

Tip #4: I adapt my lifestyle to that of the microbiota

• Physical well-being : I’m moving!
• Mental well-being : relaxation, meditation, yoga, Qi Gong….
• Sleep sufficient, fewer screens late in the evening
• Fairly regular schedules: bedtime, getting up, meals
• More Homemade Dishes
• Respectful hygiene : avoid aggressive body and home hygiene products

Tip #5: I fine-tune my diet and we enjoy it, my microbiota and I!

• I eat organic, seasonal and varied foods
• I more often add spices (turmeric, cinnamon, ginger, etc.) and aromatic herbs (thyme, rosemary, parsley, etc.) to my dishes.
• I discover sprouted seeds, grass juices
• I prefer steam cooking, and stewing
• I eat a fatty, protein-rich breakfast with little sugar.
• At snack time, I only eat fruits chosen to lighten dinner and stay in shape.
• I use Quintesens 50 years + oil rich in DHA to season my salads
• I eat more plant proteins: lacto-fermented tofu, quinoa, whole grain-legume combination
• I limit wheat in favor of ancestral wheat like einkorn, oats and gluten-free cereals: rice, millet, quinoa, amaranth, buckwheat, teff, fonio
• I invite fresh organic pollen from frozen cistus to my breakfast

More tips for pampering your microbiota in Lose weight with pleasure by charming your bacteria And The dish of tricks