{"id":3506,"date":"2023-08-12T05:32:57","date_gmt":"2023-08-12T05:32:57","guid":{"rendered":"https:\/\/nathalie-faggianelli.fr\/?p=3506"},"modified":"2024-08-01T16:54:57","modified_gmt":"2024-08-01T16:54:57","slug":"les-prebiotiques","status":"publish","type":"post","link":"https:\/\/nathalie-faggianelli.fr\/index.php\/2023\/08\/12\/les-prebiotiques\/","title":{"rendered":"Les pr\u00e9biotiques"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"970\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1260752-Avec-accentuation-Bruit-1024x970.jpg\" alt=\"l'artichaut, un formidable pr\u00e9biotique\" class=\"wp-image-3507\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1260752-Avec-accentuation-Bruit-1024x970.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1260752-Avec-accentuation-Bruit-scaled-600x568.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1260752-Avec-accentuation-Bruit-300x284.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1260752-Avec-accentuation-Bruit-768x727.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1260752-Avec-accentuation-Bruit-1536x1455.jpg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1260752-Avec-accentuation-Bruit-2048x1940.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><em>Prendre soin de ses microbiotes, celui intestinal et en retour tous les autres, passe par lui apporter la nourriture dont il a besoin.<\/em><\/p>\n\n\n\n<p><em>Dans le cadre d\u2019une alimentation saine, il est important d&rsquo;apporter r\u00e9guli\u00e8rement des pr\u00e9biotiques dans son assiette ! Et ce avant m\u00eame de penser \u00e0 se ruer sur les probiotiques du commerce pas forc\u00e9ment adapt\u00e9s !<\/em><\/p>\n\n\n\n<p><em>Mais qui sont ces pr\u00e9biotiques ? O\u00f9 les trouver ?<\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">D\u00e9finition de pr\u00e9biotiques<\/h2>\n\n\n\n<p>Les pr\u00e9biotiques sont principalement des sucres li\u00e9s, comme les oligosaccharides et les polysaccharides \u00e0 cha\u00eenes courtes. On les retrouve dans des fibres alimentaires solubles particuli\u00e8res c&rsquo;est-\u00e0-dire non dig\u00e9r\u00e9es par nos enzymes digestives et donc fermentescibles.<br>Il est aussi possible d\u2019\u00e9tendre la d\u00e9finition aux acides gras poly-insatur\u00e9s et acides linol\u00e9iques conjugu\u00e9s (dont les <a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/12\/les-omega-3\/\">om\u00e9ga 3<\/a>) et aux polyph\u00e9nols car ils r\u00e9pondent \u00e0 la d\u00e9finition de l\u2019ISAAP (Gibson et al. 2017, Watson et al. 2018, Medeiros-Alves-Santos et al. 2020, Vigay et al. 2021)<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Attention toutes les fibres alimentaires ne sont pas des pr\u00e9biotiques !<br><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Plusieurs types de pr\u00e9biotiques<\/h2>\n\n\n\n<p>On peut classer ces fibres fermentescibles en plusieurs types. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> Fructanes : les fructo-oligosaccharides (FOS), l\u2019inuline et d\u00e9riv\u00e9s: chicor\u00e9e racine non torr\u00e9fi\u00e9e, ail s\u00e9ch\u00e9, poireau, oignon cuit, artichaut, asperge, salsifis cuits, bananes s\u00e9ch\u00e9es, son de bl\u00e9 ou encore topinambour.<\/li>\n\n\n\n<li>Galactanes : les galacto-oligosaccharides (GOS) dont HMO du lait maternel<\/li>\n\n\n\n<li>Polysaccharides de l\u2019<a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/12\/03\/amidon-resistant\/#:~:text=L'amidon%20r%C3%A9sistant%20est%20un,meilleure%20sensibilit%C3%A9%20%C3%A0%20l'insuline\">amidon r\u00e9sistant<\/a>, des pectines (POS) ; arabinoxylanes et arabinogalactanes de la gomme d\u2019acacia, du psyllium \u2026 et les fibres solubles (aussi riches en inuline) des coeurs d&rsquo;artichauts, algues, de l&rsquo;avocat ou du navet.<\/li>\n\n\n\n<li>Polyph\u00e9nols notamment fruits rouges, des baies mais aussi du cacao cru non torr\u00e9fi\u00e9 et des \u00e9pices comme le carvi, curcuma, muscade, des herbes fraiches dont le romarin<\/li>\n\n\n\n<li>Acides gras dont les <a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2022\/09\/12\/les-omega-3\/\">om\u00e9ga 3<\/a> (dans les poissons gras principalement, voir mon article sur le sujet)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Quid des carragh\u00e9nanes ? <\/h4>\n\n\n\n<p>Ils sont fermentescibles mais ne r\u00e9pondent pas tous \u00e0 la d\u00e9finition de pr\u00e9biotique c&rsquo;est-\u00e0-dire apportant des effets b\u00e9n\u00e9fiques sur la sant\u00e9 ! Des polyols et compos\u00e9s comme maltodextrine, oligofructose, polydextrose, peuvent aussi servir de substrats fermentables et donc avoir des effets sur le microbiote mais n&rsquo;ont pas forc\u00e9ment des effets sant\u00e9 b\u00e9n\u00e9fiques selon les compos\u00e9s ! <em>Voir aussi mon article sur les <a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2023\/06\/07\/microbiotes-et-additifs-edulcorants\/\">ingr\u00e9dients d\u00e9l\u00e9t\u00e8res pour le microbiote intestinal<\/a>.<\/em> <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1230007-1024x769.jpg\" alt=\"fibres fermentescibles pr\u00e9biotiques\" class=\"wp-image-3509\" width=\"670\" height=\"502\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1230007-1024x769.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1230007-scaled-600x450.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1230007-300x225.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1230007-768x577.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1230007-1536x1153.jpg 1536w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/P1230007-2048x1538.jpg 2048w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">O\u00f9 les trouver dans l&rsquo;alimentation ?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques5-1024x1024.jpg\" alt=\"o\u00f9 trouver des pr\u00e9biotiques dans son alimentation\" class=\"wp-image-3508\" width=\"751\" height=\"751\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques5-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques5-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques5-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques5-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques5-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques5-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques5.jpg 1080w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">B\u00e9n\u00e9fices des pr\u00e9biotiques<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques-benefices-1024x1024.jpg\" alt=\"les bienfaits des pr\u00e9biotiques sur notre sant\u00e9 intestinale et globale\" class=\"wp-image-3511\" width=\"666\" height=\"666\" srcset=\"https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques-benefices-1024x1024.jpg 1024w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques-benefices-100x100.jpg 100w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques-benefices-600x600.jpg 600w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques-benefices-300x300.jpg 300w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques-benefices-150x150.jpg 150w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques-benefices-768x768.jpg 768w, https:\/\/nathalie-faggianelli.fr\/wp-content\/uploads\/2023\/08\/prebiotiques-benefices.jpg 1080w\" sizes=\"auto, (max-width: 666px) 100vw, 666px\" \/><\/figure><\/div>\n\n\n<p>voir aussi l&rsquo;article sur <strong><a href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2024\/08\/01\/le-microbiote-pendant-la-grossesse\/\">le microbiote pendant la grossesse<\/a><\/strong> o\u00f9 je vous parle de l&rsquo;importance de certains pr\u00e9biotiques pour pr\u00e9venir le terrain atopique &#8211; allergie chez le b\u00e9b\u00e9 \u00e0 naitre. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Points importants \u00e0 retenir<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Une alimentation riche en pr\u00e9biotiques est important en pr\u00e9conception et pendant la grossesse (\u00e9tude Pregrall sur GOS et inuline)<\/li>\n\n\n\n<li>B\u00e9n\u00e9fices de l\u2019allaitement maternel pour l&rsquo;apport en pr\u00e9biotiques important pour la bonne mise en place du microbiote de b\u00e9b\u00e9. Le lait maternel apport en effet des pr\u00e9biotiques que l&rsquo;on ne retrouve pas ailleurs.<\/li>\n\n\n\n<li>Pour b\u00e9b\u00e9, il est conseill\u00e9 de mener une diversification alimentaire avec des pur\u00e9es de l\u00e9gumes pr\u00e9biotiques introduits un \u00e0 un et l&rsquo;ajout de bons gras ! <\/li>\n\n\n\n<li>Pour tout adulte : une alimentation diversifi\u00e9e riche en ces pr\u00e9biotiques, introduits petit \u00e0 petit pour \u00eatre bien tol\u00e9r\u00e9s si vous n&rsquo;avez pas l&rsquo;habitude d&rsquo;en consommer<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Faut-il prendre des compl\u00e9ments riches en pr\u00e9biotiques ?<\/h2>\n\n\n\n<p>Des compl\u00e9ments alimentaires apportent des pr\u00e9biotiques sous FOS, GOS, fibres d&rsquo;acacia. Pour moi c&rsquo;est avant tout par l&rsquo;alimentation que vous devez les apporter. Les fibres alimentaires vous apportent bien plus que des pr\u00e9biotiques. Elles sont riches en min\u00e9raux, vitamines et antioxydants divers indispensables \u00e0 une bonne sant\u00e9.<\/p>\n\n\n\n<p> <br>Par contre, pour des personnes qui ne pourraient pas en consommer beaucoup, au cas par cas il est possible de choisir certains compl\u00e9ments bien formul\u00e9s en apportant. Les fibres d&rsquo;acacia sont notamment assez douces ne provoquant par de ballonnements ou inconforts suite \u00e0 leur consommation. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prendre soin de ses microbiotes, celui intestinal et en retour tous les autres, passe par lui apporter la nourriture dont il a besoin. Dans le cadre d\u2019une alimentation saine, il est important d&rsquo;apporter r\u00e9guli\u00e8rement des pr\u00e9biotiques dans son assiette !&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/nathalie-faggianelli.fr\/index.php\/2023\/08\/12\/les-prebiotiques\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":3507,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[27],"tags":[],"class_list":{"0":"post-3506","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-naturopathie-micronutrition","8":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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