Microbiota diet: 7 flat stomach reflexes to adopt

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Slimming by taking care of your intestine is the principle of the microbiota diet. Deflate and destock with anti-bloating foods that are also good for the figure.

Balanced and low in calories, this diet gives pride of place to foods that are good for the figure and our intestinal flora, now called the microbiota. After a more or less long adaptation phase depending on individual sensitivity, the digestive discomfort eases, and the curves fly away.

Strengthen your consumption of fruits and vegetables

  • The trump card. Low in calories (especially vegetables) but rich in water, fiber, vitamins, and minerals, fruits and vegetables promote good satiation and help stabilize blood sugar.

The microbiota asset. Undigested, some of their fibers are made up of complex carbohydrates (inulin, pectin, etc.) – known as Invite legumes to your table.

  • The trump card. Rich in vegetable proteins, B vitamins, and minerals (iron, magnesium, etc.) and endowed with moderate glycemic indexes, lentils, peas, and other dried beans are an excellent alternative to cereal products for stalling and destocking.
  • The microbiota asset. Rich in fibers including fructans and prebiotics, pulses also contribute to the development and maintenance of good intestinal bacteria.
  • In practice. It is consumed 2 to 3 times a week. They are soaked overnight before preparing them or, better, germinate for 2 to 5 days in low mineralized water. We limit the quantities (60 g maximum cooked weight), and we associate them with cereals.

Consume fermented foods

  • The trump card. The fermentation requires no added fat or sugars. In addition, it improves the assimilation of food by producing enzymes that operate a predigestion and make the fibers of plants less irritating for the intestines.
  • The microbiota asset. Fermentation makes the work of our bacteria easier. It also allows the proliferation of protective bacteria. Consuming fermented foods thus makes it possible to enrich the intestinal flora with probiotics temporarily.
  • In practice. We consume 1 to 2 yogurts every day, plain fermented milk, or kefir (from milk or fruit). We try fermented vegetables, especially sauerkraut, replacing the sausage with fish or ham.
  • Prebiotics – arrive intact in the colon, where they feed the bacteria recognized for their beneficial effect and allow their development.
  • In practice. We ensure two fruits per day and 200 to 300 g of vegetables per meal. The diversity of fibers counting as much as the quantity; we vary by gradually integrating the richest in prebiotics: artichoke, asparagus, salsify, leek, Jerusalem artichoke, banana, apple, currant, quince, citrus fruits …

Favor whole grains

  • The trump card. Bread, pasta, rice, flour … unrefined contain fibers that promote better satiation and limit storage by slowing the rate of carbohydrate assimilation. They also provide vitamins and minerals beneficial to the functioning of the body.
  • The microbiota asset. Their fibers contribute to maintaining the good intestinal bacterial flora by regulating the transit and nourishing the friendly bacteria.
  • In practice. We aim for the full, but slowly because if these fibers are bewitching, they can also irritate some people and generate bloating. The best-tolerated cereals are introduced ( quinoa, buckwheat, polenta, small spelled, bulgur). Little by little, pasta, rice, and white bread are replaced by their semi-complete and then complete versions. Finally, we opt for sourdough bread, easy to digest and a source of beneficial yeasts.

Moderate red meat

  • The trump card. Except for a few pieces, beef, pork, and mutton meats are high in calories, and their fat, mostly saturated, is easily stored.
  • The microbiota asset. By consuming too much red meat, we maintain bacteria in the intestinal flora that transform an amino acid, L-carnitine, into a potentially toxic compound, trimethylamine (TMA). Oxidized in the liver, this compound is released into the blood and induces atherosclerosis, regardless of bad fats.
  • In practice. We limit ourselves to two portions of red meat per week, favoring thin pieces (5% minced steak…). To maintain a sufficient supply of proteins of high biological value, we consume poultry, eggs, and fatty and lean fish.

Limit light products

  • The trump card. Supporting studies, sweetened products do not help reduce overall energy intake. In addition, they maintain the attraction for the sweet taste.
  • The microbiota asset. Undigested, artificial sweeteners arrive intact in the colon, where they modify the microbiota by promoting the growth of harmful bacteria.
  • In practice. We sort it out: yes to low-fat products (dairy products, cream, etc.), no to sweetened ones.

Reserve processed products for troubleshooting

  • The trump card. Returning to a more natural diet also helps reduce the calorie addition, most of these products being high in fat and hidden sugars.
  • The microbiota asset. The majority of processed products contain many additives, some of which could disrupt the intestinal flora by causing a drop in bacterial biodiversity and increasing the intestinal permeability to toxins.
  • In practice. We limit industrial products as much as possible by opting for those with the fewest additives. We prefer to cook, even simply. We prefer plain frozen foods (fish, meat, vegetables, fruit, etc.) to save time.

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