Foods to favor
Nuts
“Their consumption has a proven beneficial effect on the quality of the microbiota. In addition, they would reduce the concentration of bile acids, which promote the appearance of intestinal pathologies. »
Other benefits. “Walnuts help prevent type 2 diabetes and breast cancer. They contain a remarkable quantity of omega-3, essential for the proper functioning of the nervous system and protective of the cardiovascular system. They are also rich in phytosterols, antioxidants, and contain many minerals: phosphorus, magnesium, copper, calcium, zinc… »
The right rhythm. “Between 10 and 40 g per day. »
The trick. “If they irritate your mouth, soak them for about thirty minutes in water or vegetable milk before eating them. »
Cruciferous vegetables
“Cabbage (green, kale, flower, broccoli, etc.), but also radishes, watercress, turnips, rutabagas or horseradish promote the development of good bacteria. The more often we eat them, the better we digest them. »
Other benefits. “They are rich in vitamin C (tonifying and anti-infectious), but also in beta-carotene (provitamin A), calcium and potassium. Their sulfur compounds have an anti-inflammatory and anti-cancer effect. They would be particularly effective in preventing prostate cancer. »
The right rhythm. “Between 600 and 800 g, or three times a week. »
The trick. “Vitamin C does not tolerate heat well: to benefit from it, eat salads by cutting them very finely. You can also favor fermented versions, like kimchi or sauerkraut, which are among the microbiota’s best friends. »
The Red wine
“Consumed in (great) moderation, wine can have protective effects on health. Particularly because of its phenols, which the microbiota transforms into beneficial substances and which slow down the development of pathogenic bacteria. »
Other benefits. “If we attribute many virtues to its tannins, particularly on the cardiovascular level, their effects are only verified at high doses… therefore dangerous for health. In small quantities, red wine could help prevent Alzheimer’s disease and osteoporosis. The resveratrols contained in grape seeds also contribute to the fight against colon, brain and breast cancer. »
The right rhythm. “1 glass per day. »
The trick. “Prefer tannic wines with a dark color, richer in resveratrol. »
To read: “Nourishing your health”, by Jean-Michel Cohen (First editions)
