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I eat healthily

I eat healthily

culinary inspiration

Microbiota: microorganisms that want you to feel good!

Enthusiasm for microbiota is growing among scientists and consumers alike. There are several types of microbiota – cutaneous, oral, vaginal, etc. – but intestinal microbiotas remain the best-known (and the ones we will discuss here). Their role in health has been proven study after study. You will be hearing more and more about them.


Historically known as intestinal flora, they are considered as the second brain of the human body. Housed in our digestive tract, this complex set consists of more than 100,000 billion microorganisms: bacteria, micro-fungi, non-pathogenic viruses… All living in symbiosis with the body and capable of “weighing” up to 2 kg!1


The microbiota is unique to each individual: its diversity is a kind of personal fingerprint. Before birth, the microbiota of the fetus is sterile and it is during childbirth that the newborn comes into contact with the first microorganisms. Then, under the effect of infant nutrition, food diversification, genetics, hygiene level, medical treatments and the environment, the microbiota will be built and will evolve, stabilizing between the ages of 3 and 4.


Microbiotas are now known to play an essential role in digestive, metabolic, immune and neurological functions, in particular as a barrier against pathogenic bacteria. They also contribute to the metabolic functions that are essential for digestion.9

Many parameters can lead to dysbiosis, i.e. the qualitative and functional alteration of the intestinal flora: stress, dietary imbalance, taking drugs such as antibiotics, etc.

A healthy microbiota would prevent the development of certain diseases such as type 22 diabetes or obesity,3 while dysbiosis would favor them! Several studies have shown the link between microbiotas and metabolic disorders: these diseases are characterized by chronic inflammation in which the microbiota is involved. This inflammation of the tissues promotes insulin resistance prior to diabetes.9


It is possible to promote the proliferation of quality microbiotas by providing your body with probiotics. In addition to food supplements, they are found in many food products: yoghurts, milks and fermented drinks (ribot milk, kefir, kombucha, etc.), fermented products (sauerkraut, pickles, miso, etc.), soya derivatives (tempeh, natty, etc.), soya derivatives (tempeh, natty, etc.), olives, pickles, beer yeast, blue cheeses (blue, Roquefort, Fourme…) and cheeses with rind (Camembert, Brie, Sainte Maure) or sourdough bread. They are to be distinguished from prebiotics, which are non-digestible fibers that serve as a substrate for probiotics. You can find these fibers in fruits, vegetables and whole grains. However, increase your intake only gradually, as too much fiber can irritate the digestive tract and cause bloating and diarrhea.

1. INSERM, Microbiote intestinal (flore intestinale), 2016

2. Gut Microbiota For Heath, Andrea Hardy, Comment le microbiote intestinal contribue-t-il au diabète de type2 : ce que nous savons déjà, 2018

3. Gut Microbiota For Heath, Cristina saez, La composition du microbiote intestinal en début de vie pourrait aider à prédire le risque d’obésité chez l’enfant, 2019

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

Can sleep influence cardiovascular health?

Quiz – Microbiota

Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

Mind and mood: Nutrition and common misconceptions


Mind and mood: 3 golden rules for meals

Remember that eating is not necessarily a solitary

Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs

Microbiota: microorganisms that want you to feel good!

Enthusiasm for microbiota is growing among scientists and consumers alike.

Superfoods: your new nutritional allies?

Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?

Fats: which ones, why and where?

Fats, fatty acids, lipids... Whatever their name, they are macronutrients provided by our diet and are essential for the proper functioning of the body, just like proteins and carbohydrates.

The vegan trend

In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically.

All about sugar

It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.

3 good reasons to cook in season

By choosing to consume products that respect the rhythm of the seasons

How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

7 tips to save money on food

Don’t shop when you’re hungry

Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.