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<article class="mad__article node node-article main-media-horizontal view-mode-full" itemscope itemtype="http://schema.org/Article" id="node-130897">
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<meta itemprop="dateCreated" content="2017-04-11" /><meta itemprop="dateModified" content="2020-02-19" /><meta itemprop="datePublished" content="2020-02-19" /><meta itemprop="image" content="https://i.f1g.fr/media/madame/1900x1900/sites/default/files/img/2019/02/les-cles-pour-donner-les-bonnes-bacteries-a-son-intestin-et-aller-bien.jpg" />
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<!-- BLOC Header Article -->
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<div class="mad__head__info">
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<h1 class="mad__titre" itemprop="name">Les clés pour donner les bonnes bactéries à son intestin et aller bien</h1>
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<a href="https://plus.lefigaro.fr/page/ophelie-ostermann" class="header-info__author-link header-info__author-link--img"><img class="header-info__author-image" src="https://plus.lefigaro.fr/sites/default/files/imagecache/Petite/pictures/picture-2694866-61cveec0.jpg" alt="Ophélie Ostermann" title="Ophélie Ostermann" /></a><a href="https://plus.lefigaro.fr/page/ophelie-ostermann" class="header-info__author-link header-info__author-link--text">Ophélie Ostermann</a> </div>
|
||
</div>
|
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|
||
<span>Le</span>
|
||
19 février 2020 </div>
|
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<p>Pour aller bien «en haut», commençons par aller bien «en bas». Mode d'emploi pour prendre soin de son ventre et faire du bien à son «second cerveau».</p> </section>
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<h2><a href="/le-petit-club/on-vous-offre-le-soin-time-filler-eyes-de-filorga-040220-179425">Remportez le soin Time-Filler Eyes des Laboratoires Filorga<svg class='mad__icon icon-s'>
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<p>
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Souvenez-vous. C'est au printemps 2015 que vous avez certainement ouvert les yeux sur ce qu'il se trame réellement dans votre ventre, grâce au livre <em>Le charme discret de l'intestin</em> (1), de la doctorante allemande Giulia Enders. Ou même un an auparavant, lors de la diffusion sur Arte du documentaire <em>Le ventre, notre deuxième cerveau</em>, de Cécile Denjean. Deux travaux qui ont rendu ses lettres de noblesse à l'intestin et plus globalement au tube digestif.</p>
|
||
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||
<p>
|
||
<strong>À lire aussi »</strong> <a href="https://madame.lefigaro.fr/bien-etre/ventre-gonfle-ballonnements-lourdeurs-identifiez-votre-profil-digestif-pour-y-remedier-260120-179270">Ballonnements, lourdeurs...Quel est votre profil digestif et comment y remédier ?</a></p>
|
||
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||
<h2>
|
||
En vidéo, 4 aliments à privilégier pour mieux dormir</h2>
|
||
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||
<div class="dnd-widget-wrapper context-mad_text_media_large type-video atom-align-center"><div class="dnd-atom-rendered"><!-- scald=1876774:mad_text_media_large --><div class="atom-render brightcove-player--horizontal" data-scald-sid="1876774">
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data-account="734546185001"
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data-player="BkOjNkAex"
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data-embed="default"
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width="615"
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height="348"
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class="video-js"
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controls="true"></video>
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<script src="//players.brightcove.net/734546185001/BkOjNkAex_default/index.min.js"></script>
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</div>
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</div><!-- END scald=1876774 --></div></div>
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|
||
<p>
|
||
Car oui, avec ses 200 millions de neurones - soit presqu'autant que dans le cortex d'un chien ou d'un chat - et ses milliards de bactéries, contenues dans le microbiote (la flore intestinale), <a href="https://madame.lefigaro.fr/bien-etre/microbiote-reportage-cantine-incognito-paris-apero-qui-vient-des-tripes-150219-163744">l'intestin </a>serait notre «second cerveau» ou «cerveau du bas», comme certains scientifiques le définissent. Voire même pour d'autres professionnels de santé, le «siège des émotions». La communauté scientifique tente ainsi de mieux comprendre les liens entre intestin et cerveau. Une nouvelle étude menée par des chercheurs belges et publiée ce lundi dans la revue <a href="https://www.nature.com/articles/s41564-018-0337-x" target="_blank"><em>Nature Microbiology</em></a>, analyse par exemple le lien entre la bonne santé de notre tube digestif et la <a href="https://madame.lefigaro.fr/bien-etre/impact-des-emotions-sur-le-corps-et-la-sante-interview-cedric-lemogne-psychiatre-171119-167931">dépression</a>.</p>
|
||
|
||
<p>
|
||
«90 % de la sérotonine, l'hormone du bien-être, est produite dans l'intestin», rappelle ainsi <a href="http://www.olivierpanisset.fr/" target="_blank">Olivier Panisset, naturopathe</a>. «Aujourd'hui, on prend conscience que l'intestin n'est pas juste un tuyau qui fait passer les aliments et les digère. Son bon équilibre et celui du tube digestif, favorise un état de bonne santé», résume quant à elle Francisca Joly-Gomez (2), professeure de nutrition et gastro-entérologue au CHU Beaujon à Clichy (Hauts-de-Seine). Alors mieux vaut réfléchir deux fois avant de porter quoi que ce soit à sa bouche. Mode d'emploi.</p>
|
||
|
||
<h2>
|
||
Mastiquer</h2>
|
||
|
||
<p>
|
||
Avant toute chose, le premier réflexe à adopter est de <a href="https://madame.lefigaro.fr/bien-etre/nutrition-ce-qui-se-passe-dans-votre-corps-quand-vous-mangez-trop-vite-satiete-embonpoint-150218-147112">prendre le temps de mastiquer</a>. En réduisant les portions, on facilite l'arrivée des aliments dans le tube digestif et l'on s'évite les ballonnements et douleurs. Ni plus ni moins.</p>
|
||
|
||
<h2>
|
||
S'éloigner de ses ennemis</h2>
|
||
|
||
<p>
|
||
<a href="https://madame.lefigaro.fr/cuisine/les-erreurs-a-ne-pas-commettre-lorsque-lon-passe-au-sans-gluten-200417-131891">Gluten</a> et <a href="https://madame.lefigaro.fr/bien-etre/comment-remplacer-les-produits-laitiers-dans-son-alimentation-010115-2433">lactose</a> seraient dans le peloton de tête des agents néfastes pour le ventre, selon le naturopathe Olivier Panisset : «ces macroprotéines abîment l'intestin. Trop grosses, elles ne sont pas digérées et créent une inflammation.» Faut-il pour autant les bannir de l'alimentation ? Pas si simple, sauf dans le cas des pathologies avérées, comme le <a href="http://sante.lefigaro.fr/mieux-etre/nutrition-pratique/syndrome-colon-irritable" target="_blank">syndrome de l'intestin irritable</a>. Si le spécialiste reste convaincu des bienfaits de l'arrêt, il préconise de commencer par diminuer sa consommation, et surtout de consulter un professionnel de santé pour y voir plus clair.</p>
|
||
|
||
<p>
|
||
Concernant le lait, Francisca Joly-Gomez est quant à elle plus nuancée : «à la naissance, nous avons un maximum d'enzymes pour le digérer. Ce qui est sûr, c'est que plus nous vieillissons, moins nous en avons, et certains peuvent ainsi ne pas le tolérer.» Enfin et sans suprise, la professionnelle rappelle qu'<a href="https://madame.lefigaro.fr/bien-etre/addiction-au-sucre-ce-quil-se-passe-dans-le-corps-quand-on-arrete-le-sucre-180118-146501">une alimentation trop sucrée</a>, trop grasse et trop carnée appauvrit le microbiote.</p>
|
||
|
||
<h2>
|
||
Diversifier son assiette</h2>
|
||
|
||
<p>
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Quand il s'agit de dorloter ses entrailles, le poncif «<a href="https://madame.lefigaro.fr/tag/manger-equilibre">mangez de tout</a>» prend tout son sens. «Dans beaucoup de maladies, et pas forcément des pathologies intestinales, on se rend compte que la flore intestinale est déséquilibrée, favorisant ainsi certaines maladies», indique la Pr Joly-Gomez. La solution ? Lui offrir de tout pour optimiser la diversification des bactéries.</p>
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<h2>
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Nourrir son microbiote avec des fibres</h2>
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<div class="dnd-widget-wrapper context-mad_text_media_large type-image atom-align-center"><div class="dnd-atom-rendered"><!-- scald=1225866:mad_text_media_large --><div class="atom-render " data-scald-sid="1225866"><figure class="mad_image mad_image--1225866 mad_image--large">
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<source sizes="(min-width: 64.063em) 1200px, 100vw" srcset="https://i.f1g.fr/media/madame/1024x/sites/default/files/img/2017/01/tout-ce-que-vous-ne-savez-pas-sur-les-fibres.jpg 1024w, https://i.f1g.fr/media/madame/1200x/sites/default/files/img/2017/01/tout-ce-que-vous-ne-savez-pas-sur-les-fibres.jpg 1200w" />
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<img srcset="https://i.f1g.fr/media/madame/1200x505_crop/sites/default/files/img/2017/01/tout-ce-que-vous-ne-savez-pas-sur-les-fibres.jpg 1200w" alt="Tout ce que vous ne savez pas sur les fibres" title="Tout ce que vous ne savez pas sur les fibres" itemprop="image"/>
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<div class="mad_image__legende"><p>Les fibres sont indispensables au bon fonctionnement de l'organisme.</p></div>
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<div class="mad_image__copyright">Photo iStock</div>
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<p>
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Les <a href="https://madame.lefigaro.fr/bien-etre/quels-sont-les-aliments-riches-en-fibres-010115-2116">fibres sont indispensables au bon fonctionnement du corps</a>. En plus de rassasier, de ralentir l'absorption du sucre et de soigner le transit, «les fibres nourrissent les bactéries du microbiote», précise la gastro-entérologue. Et comme notre <a href="https://www.lefigaro.fr/sciences/tester-son-microbiote-sert-il-a-quelque-chose-20191125" target="_blank">microbiote</a> représente 90 % de notre système immunitaire, qui nous prémunit des microbes et virus, mieux vaut s'assurer que ces bactéries soient correctement rechargées.</p>
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<p>
|
||
En pratique, rien de plus simple, il suffit de miser sur tous les fruits (frais et séchés), légumes, légumes secs (lentilles, pois chiches, haricots, etc.), mais également le quinoa ou l'épeautre.<br /><strong>Bon à savoir : </strong>les fibres sont excellentes pour la <a href="https://madame.lefigaro.fr/tag/sante-0">santé</a>, un peu moins pour les intestins fragiles, qu'elles peuvent agresser lorsqu'elles sont consommées en grande quantité.</p>
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<h2>
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Travailler son stress</h2>
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<p>
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«Avoir une boule au ventre», «des nœuds à l'estomac»... Ces expressions communément utilisées prouvent bien que nos intestins pâtissent du <a href="https://madame.lefigaro.fr/bien-etre/trois-techniques-de-respiration-pour-calmer-rapidement-le-stress-sophrologie-130220-179704">stress</a>. «Il nuit directement à l'intestin en sécrètant le cortisol, qui retire les sucs gastriques et perturbe ainsi<a href="https://madame.lefigaro.fr/tag/digestion"> la digestion</a>», indique le naturopathe Olivier Panisset. Plus nuancée, la professeure de nutrition Francisca Joly-Gomez ajoute qu'il «aggrave effectivement les symptômes de beaucoup de maladies, en entraînant des contractions et des stimulations de l'intestin.» Alors pour sauvegarder ce dernier, rien ne sert de se cantonner au contenu de son assiette. Encore faut-il s'atteler également au volet stress.</p>
|
||
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||
<p>
|
||
On privilégie ainsi le sport, le <a href="https://madame.lefigaro.fr/tag/yoga">yoga</a>, le pilates, <a href="https://madame.lefigaro.fr/bien-etre/comment-mediter-7-conseils-de-professionnels-pour-debuter-210217-129958">la méditation</a>, ou de simples <a href="https://madame.lefigaro.fr/beaute/stress-prise-de-parole-emotions-comment-renouer-avec-son-souffle-271219-178792">exercices de respiration</a>. La cohérence cardiaque, une technique simple qui permet de contrôler sa respiration, peut atténuer l'anxiété.</p>
|
||
|
||
<h2>
|
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Le resemencer de temps en temps</h2>
|
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<p>
|
||
Après une prise d'antibiotiques, une longue période de <a href="https://madame.lefigaro.fr/bien-etre/stress-fatigue-reunions-conflits-comment-vraiment-recuperer-dune-journee-chargee-151119-167901">fatigue,</a> ou d'alimentation on ne peut plus bancale, la flore intestinale peut s'en trouver déséquilibrée. «On peut re-peupler notre intestin de bonnes bactéries grâce à des cures de <a href="https://madame.lefigaro.fr/bien-etre/sept-principes-regenerants-pour-une-nouvelle-alliance-entre-homme-et-nature-220716-115416">probiotiques</a>, à acheter en pharmacies ou magasins bio, et à consommer en cure de quatre mois minimum», conseille Olivier Panisset. L'aloe vera (à consommer en pulpe que l'on boit et en cure de 20 jours à un mois) ou<a href="https://madame.lefigaro.fr/bien-etre/dix-conseils-pour-attenuer-les-effets-des-pollens-230415-96306"> le pollen</a> peuvent aussi être des alliés selon le naturopathe. On peut aussi se tourner vers des <a href="https://madame.lefigaro.fr/cuisine/les-boissons-fermentees-nouvel-elixir-de-jouvence-070217-129570">produits lacto-fermentés</a>, riches en prébiotiques et en probiotiques. En tête ? La choucroute, le <a href="https://madame.lefigaro.fr/recettes/kombucha-070217-129572">kombucha</a>, le <a href="https://madame.lefigaro.fr/recettes/ingredients/miso-0">miso </a>ou encore les micro-<a href="https://madame.lefigaro.fr/bien-etre/bienfaits-des-algues-nori-kombu-royal-spiruline-lesquelles-choisir-comment-les-consommer-190919-166943">algues</a>.</p>
|
||
|
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<p>
|
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<em>* Cet article, initialement publié en avril 2017, a fait l'objet d'une mise à jour.</em></p>
|
||
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||
<p>
|
||
(1) Auteure de <em>L'intestin, notre deuxième cerveau</em>, janvier 2016, 7, 50 €, et de <em>Bien nourrir son intestin</em>, octobre 2016, 17, 90 €, tous deux aux éditions Marabout.</p> <div class="mad__article__content__redac-conseil">
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<div class="mad__list"><h3>La rédaction vous conseille :</h3><ul class="lien-liste"><li class="first"><a href="https://madame.lefigaro.fr/bien-etre/soins-massages-ventre-deuxieme-cerveau-intestins-liberation-de-lesprit-lutte-contre-le-stress-la-fatigue-101019-167483">Quand les soins et massages du ventre apaisent le cerveau</a></li><li><a href="https://madame.lefigaro.fr/bien-etre/bonnes-bacteries-intestin-microbiote-happybiote-le-programme-pour-booster-son-microbiote-intestinal-080619-165445">"Happybiote", le mode d'emploi pour prendre soin de son intestin et vivre mieux</a></li><li class="last"><a href="https://madame.lefigaro.fr/bien-etre/que-manger-un-lendemain-de-soiree-trop-arrosee-190816-115892">Que manger un lendemain de soirée (trop) arrosée ?</a></li></ul></div> </div>
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<div class="mad__article__content__tags">
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<span class="mad__article__content__label-tags">Tags :</span>
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<a href="/tag/sante-0">Santé</a>, <a href="/tag/alimentation">alimentation</a>, <a href="/tag/ventre-plat">Ventre plat</a>, <a href="/tag/conseils">conseils</a> </div>
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<meta itemprop="itemReviewed" itemscope content="Les clés pour donner les bonnes bactéries à son intestin et aller bien" />
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<meta itemprop="datePublished" content="2019-02-12">
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<a href="0" class="active">link78</a> </span>
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<span class="comment-posted">
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Le 12/02 à 11:30 <span class="value-title" title="2019-02-12"></span>
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<div class="comment-story description" itemprop="reviewBody" >
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<p>Manger du quinoa ? mais les anciens n'en mangeaient pas et ils se portaient mieux que nous ... quel enfumage ! la nouvelle bouffe des pois chiches....</p>
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<a href="/bien-etre/conseils-nutrition-bien-manger-que-faut-il-diner-quand-on-rentre-tard-le-soir-menus-repas-sains-recettes-230118-146630"><picture class="mad_preset--home_extra_large">
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