These benchmarks are general. They complete an exchange with the professionals who follow you and do not replace a diagnosis or an individualized program.
Benchmark 01
An ecosystem, not a good health rating
The intestinal microbiota consists of microorganisms living in the digestive tract. Their diversity between people is important. The commercial vocabulary may give the impression that a test result makes it possible to classify everyone as good or poor digestive health; this simplification is not enough to make a diagnosis or choose a treatment.
Before trying to change your microbiota, formulate your goal: diversifying your meals, improving an irregular transit or understanding bloating are not the same. A persistent symptom deserves clinical evaluation; it does not prove an alleged dysbiosis that would explain everything.
Benchmark 02
Fibres, prebiotics, probiotics: three notions
Food fibres cover a variety of substances, especially in plants. The term prebiotic refers to a substrate used selectively by microorganisms and associated with a demonstrated benefit. Not all fibres are automatically called prebiotics. Probiotics are living microorganisms administered with a documented benefit under specific conditions.
Fermented food is not necessarily a validated probiotic: the microorganisms present, their viability and the results studied vary. These distinctions avoid choosing a product only because its packaging uses a reassuring word. One capsule containing several species is not automatically superior to another.
Bench 03
Expanding the possibilities in the plate
You can explore several families rather than looking for a closed list of superfoods: vegetables, fruit, whole grains, legumes and oilseeds according to your tastes and digestive abilities. For example, try a small portion of lentils in a familiar soup, or alternate bread and bread richer in whole grains.
The variety can be built at the market as well as at the supermarket. One new ingredient per week is enough to enrich a directory. Think of the preparations really appreciated: a theoretically exemplary diet but abandoned after three days will not help you set up a habit.
Benchmark 04
Respecting its digestive tolerance
Switching from a diet poor in plants to large portions of legumes and crudities can be uncomfortable. Change one thing at a time, start with modest quantities and observe evolution. The textures, cooking and serving sizes can make the same food more or less easy to integrate.
A brief notebook can distinguish what is reproducible from what happened once: meals, approximate quantity, context and symptoms. Don't turn this notebook into permanent surveillance. If each observation leads to the removal of a new food, ask for help before your diet is reduced excessively.
Bench 05
When to consider a supplement?
There is no universal probiotic prescription for anyone in good health. To discuss a product, it is necessary to identify the situation and the data that relate specifically to its formulation. The results obtained for an indication do not translate into all digestive pain or to all ages.
A doctor, pharmacist or dietician can help check interest and safety. This precaution is particularly important in cases of immunodepression or major disease. In an infant, do not transpose the dose or indications of an adult. The objective remains a concrete benefit, not a renewed purchase without evaluation.
A first step
Gradual diversification
Example of organization to adapt to your situation, without performance objective.
- Choose a plant preparation that you already like.
- Add an ingredient in small amounts, without further major change.
- Keep a few days to appreciate your comfort.
- If appropriate, keep this option before exploring another option.
Traps to avoid
- Interpret a commercial microbiote test as a complete diagnosis.
- Cumulate several complements to speed up a rebalancing.
- Continue a food exclusion that makes meals more and more difficult.
When can I ask for an opinion?
Persistent abdominal pain, blood in the stool, weight loss or lasting change in transit should not be attributed automatically to the microbiota. Consult to specify their origin.
Your questions
Do we have to buy probiotics every month?
Not systematically. Clarify the objective and product data with a professional before renewing a no-benefit take.
Are fermented foods essential?
No. They can find their place according to your tastes, but do not replace food variety or medical care.
Can fibers bloat?
Too fast a change can be uncomfortable. Progress and seek advice if symptoms persist.
The documentary selection
See, read, deepen
Scientific dossier to distinguish current knowledge from research perspectives.
www.inserm.frGuide / resource · EnglishNHS — incorporating more fibresSimple food ideas.
www.nhs.ukGuide / resource · EnglishNIH/NCCIH — utility and safety of probioticsWhat the research allows and does not allow to conclude.
www.nccih.nih.govGuide / resource · EnglishNIH — probiotic patient profileQuestions to ask before choosing a supplement.
ods.od.nih.gov