The intestinal microbiota is at the heart of your health. Good news: certain everyday actions can make a difference, notably the choice of your drinks. THE théin particular, attracts more and more attention from researchers. But do all varieties have the same effects? And how to consume it to benefit from it? Answers from Cédric Ben Chemhoun, dietitian nutritionist.
Is tea beneficial for the intestinal microbiota?
Yes, certain teas can have a beneficial effect on the intestinal microbiota. “ They contain polyphenols : natural antioxidants that are not fully absorbed in the small intestine. They reach the colon, where they interact directly with intestinal bacteria,” explains Cédric Ben Chemhoun.
Concretely, these compounds feed good bacteria. Recent research suggests that they can:
- Stimulate the growth of beneficial bacteriasuch as bifidobacteria.
- Slow down the development of certain unwanted bacteria.
- Promote a better overall balance of the microbiota between “friendly” bacteria and pathogenic bacteria.
Another interesting point: by fermenting these polyphenols, bacteria produce useful substances, such as short-chain fatty acids. These molecules participate in the protection of the intestinal wall and the proper functioning of the immune system, underlines the dietitian.
An interesting effect… But limited
The tea is a little help, not a miracle solution!
Which tea to choose to improve your intestinal flora?
Not all teas are equal. Some stand out for their richness in compounds beneficial for the microbiota.
Green tea, the most studied
It is the most studied tea, and the most interesting if you want to act on your intestinal microbiota.
He is rich in catechinspowerful polyphenols, which help feed good bacteria and limit inflammation.
Black tea, a good alternative
Black tea is fermented. During this process, polyphenols are transformed into theaflavins and thearubiginscompounds of interest for intestinal health.
- He can support digestion.
- It also contributes to the balance of the microbiota.
- Its taste is less bitteroften better tolerated.
- Its compounds also have a antioxidant actionbeneficial for the intestinal mucosa
It’s a very good alternative if you don’t like green tea or if you digest it poorly!
White tea, the sweetest
White tea is very little processed. It thus retains a great richness in polyphenols and antioxidants, while being lighter.
- It is often better tolerated by sensitive intestines.
- It contains less caffeinewhich limits unwanted effects.
- Its taste is subtle and delicateideal for regular consumption.
It is particularly suitable for people prone to digestive disorders, and for those who do not want to stress their body.
Infusions, for digestive comfort
Herbal teas do not directly nourish the microbiota, but they can definitely relieve digestive disorders.
The most useful plants:
- Chamomilewhich soothes bloating and cramps.
- Peppermintwhich facilitates digestion.
- Fennelwhich limits gas and discomfort.
Also read
How many cups per day to take care of your microbiota?
Good news: you don’t have to drink liters of tea to benefit from it.
The ideal? Do not exceed 2 to 3 cups per day. Beyond that, you are mainly exposed to undesirable effects:
- Nervousness,
- Sleep problems,
- Frequent urge to urinate,
- Sometimes a irritation digestive among the most sensitive.
Good reflexes to adopt
To make the most of the effects of tea on your microbiota, a few habits can make the difference:
- Drink your tea outside of meals. As Cédric Ben Chemhoun reminds us, it can slow down the absorption of iron and its polyphenols are used less well if it is diluted in the food bowl.
- Avoid drinking tea on an empty stomach if you are sensitive, as it may irritate the stomach in some people.
- Do not overdo it in the eveningbecause caffeine can disrupt sleep.
- Vary the types of teato diversify polyphenol intake.
Should you avoid certain teas to protect your intestinal microbiota?
Yes, certain choices may be less favorable for your microbiota.
- THE industrial teas of poor quality, often lacking in interesting assets.
- THE very sweet teassince sugar can unbalance the intestinal microbiota.
- Too much teawhich can irritate the intestine or accentuate certain digestive disorders.
“The quality of the tea is essential. Choose organic and minimally processed teas », advises Cédric Ben Chemhoun.
Is tea enough to balance your microbiota?
No. As stated above, tea is a supplement, not a miracle solution.
To take care of your microbiota, the main thing is mainly in your lifestyle:
- Eat more fiber (fruits, vegetables, legumes, whole grains).
- Consume fermented foods (yogurt, kefir, sauerkraut, etc.).
- Limit ultra-processed products low in nutrients.
- Learn to manage your stress, which directly disrupts the balance of the microbiota.
In summary, tea can be an interesting ally for your microbiota. Green tea, in particular, stands out for its beneficial effects. But black tea and white tea also have their place. The main thing remains a varied and balanced diet. Start simply: one to two cups per day, of quality, and to your taste. A simple gesture, easy to implement… And beneficial in the long term!
Sources
Interview with Cédric Ben Chemhoun, dietitian nutritionist specializing in intestinal microbiota.
