The craze for dietary supplements is gaining ground! Latest trend on the horizon: probiotics. These bacteria would indeed ensure iron-clad health and a top-notch immune system. It would even seem that regular probiotic courses would help achieve a flatter belly. What should we make of this? We’ve investigated for you!
What are probiotics?
1- Definition
Probiotics are actually micro-organisms (bacteria and yeasts), naturally present in certain foods, or added to food for health purposes. They contribute positively to various essential functions of the human body: proper digestion, immune system strength, better gynecological health… Once absorbed, some of them resist gastric juices and join the intestinal microbiota, itself composed of thousands of micro-organisms, to contribute to the digestive process.
Probiotics are categorized by families, the most well-known being:
- Lactobacilli, bacteria of lactic origin (L. bulgaricus, L. acidophilus, L. casei, L. gasseri) or plant-based (L. plantarum, L. cucumeris).
- Bifidobacteria (such as B. bifidus, B. breve or B. longum), bacteria found in dairy products (cheese, yogurt)
- Streptococci (such as S. thermophilus) food bacteria found in yogurt, but also in the human oral cavity.
- Saccharomyces (such as S. boulardii), which are yeasts, often isolated from fruits (lychee, mangosteen).
2- Food sources of probiotics
The most well-known food source of probiotics is of course yogurt. This is actually the food that led to the discovery of probiotics, since in the early 20th century, exceptional longevity was observed in certain populations of Bulgaria – and these populations consumed yogurt in their daily diet. Other dairy products are also well-stocked with probiotics, such as kefir, certain cheeses or buttermilk.
But plant-based sources of probiotics also exist:
- Pickled vegetables, such as pickles, gherkins, green olives…
- Sauerkraut
- Certain Asian dishes such as kimchi, zha cai, pào cài…
- All preparations made from fermented soy, such as tamari, tempeh, miso, natto…
- Brewer’s yeast
- Kombucha
- Sourdough bread
Do probiotics help you achieve a flat belly?
If probiotics are so beneficial to intestinal health, it’s fair to wonder whether they could help achieve a flat belly.
Various studies have been conducted on the effect of probiotics on the belly, and have proven:
- A reduction in the duration of intestinal infections or inflammation (acute infectious diarrhea, childhood diarrhea, gastroenteritis, traveler’s diarrhea).
- Variable but generally positive effects on chronic inflammatory intestinal diseases such as Crohn’s disease or functional colopathy.
- A possible positive influence on certain cases of obesity, type 2 diabetes and high cholesterol.
- Effective treatment of constipation.
- A reduction in symptoms of food intolerance or sensitivity.
Thus, in very specific cases, where an episodic or chronic condition could give the belly a bloated appearance and be accompanied by transit problems, digestive difficulties, bloating and/or pain, taking probiotics could indeed help achieve a flatter belly. In a healthy individual, however, it is not firmly proven today that probiotic courses have a “flat belly” effect.
Furthermore, the actual effectiveness of probiotics is still subject to debate within the scientific community. Indeed, to observe health benefits, certain conditions must be met:
- Probiotics must be alive when ingested.
- They must resist gastric and bile acidity to reach the colon.
- It is necessary to consume them in a course of at least 10 days, and in significant quantities.
Furthermore, new studies would raise other limitations:
- The natural microbiota might not “accept” newly ingested bacteria, so probiotics would not be naturally integrated into the existing intestinal flora, but simply eliminated naturally…
- In case of dysbiosis (microbial imbalance in the intestine), taking probiotics would not help restore balance any more than a regular diet, as long as the latter is balanced and varied.
It would seem therefore that probiotics are not the universal (or miracle!) remedy for achieving a flat belly, but only work on certain people, subject to certain conditions and with a particular microbiota…
How to take probiotics?
If, despite everything, you wish to start a probiotic course (to achieve a flat belly or simply to soothe temperamental intestines), you can opt for:
- A diet rich in probiotic foods, such as those mentioned above. Furthermore, it is advisable to consume prebiotics in parallel, that is, foods that will contribute to intestinal bacterial growth – fruits, vegetables, honey, whole grains, legumes.
- Supplementation in the form of dietary supplements: capsules, tablets, powder to dilute. It’s important to keep in mind that stomach acidity destroys 90% of ingested probiotics. So it seems wise to favor enteric-coated tablets (which only dissolve once they reach the intestine). Furthermore, there is no specific dosage: it all depends on the type of probiotics ingested and each person’s metabolism.
What to combine with a probiotic course?
If you want to achieve a flat belly and put all the odds in your favor, it’s better to complement your probiotic course with a few simple hygiene and dietary rules:
- A balanced diet made of natural and unprocessed foods, preferably rich in fiber. Avoid foods that tend to bloat the belly.
- Few excesses, whether dietary (sugar, salt and saturated fats) or related to lifestyle (lack of sleep, smoking, alcohol).
- Adequate hydration, mainly with water, to regulate transit.
- Regular physical activity, made up of daily movement (walking, recreational activities) and moderate-intensity exercise (swimming, running, cycling), 2-3 times per week.
- Avoiding stress and getting quality sleep.
- An effective skincare routine, such as our Extra Flat Belly Program. It contains our two targeted belly care products, the Cryo Slimming Gel, which mobilizes abdominal fat through the action of cold, and our Night Slimming Care, whose natural active ingredients work on subcutaneous fat while you sleep. Our program also includes a guide, full of wellness advice, flat belly recipes and sports routines.
