What are lactic ferments?
Lactic ferments are living micro-organisms, mainly lactic acid bacteria, which play an essential role in intestinal health and digestion. Naturally present in the intestinal microbiota, they transform lactose and other sugars into lactic acid, helping to balance the intestinal flora. They are found in many fermented foods, such as yoghurt, kefir and sauerkraut, as well as in dietary supplements.
What are the benefits of lactic ferments?
Lactic ferments have a number of health benefits:
Balanced intestinal microbiota: They promote healthy intestinal flora, essential for optimal digestion and a stronger immune system.
Improved digestion: By facilitating the breakdown of fiber and complex sugars, they reduce bloating, abdominal pain and digestive disorders.
Stronger immune system: A balanced intestine provides better defense against infections and reduces the risk of inflammatory diseases.
Fighting digestive disorders: They are effective in treating infectious diarrhea, traveler's diarrhea, and preventing the side effects of antibiotics.
Support for vitamin production: Some lactic ferments help synthesize essential vitamins, such as vitamin K and certain B vitamins.
Which foods are rich in lactic ferments?
Lactic ferments are found in many fermented foods, including :
Yogurts and fermented milks: rich in Lactobacillus and Bifidobacterium.
Kefir: a fermented beverage particularly rich in probiotics.
Raw sauerkraut: a naturally fermented food containing beneficial lactic acid bacteria.
Kimchi and miso: fermented Asian foods with recognized digestive benefits.
Mature cheeses: some cheeses contain lactic ferments that aid digestion.
Lactic ferments and probiotics: what's the difference?
Lactic ferments and probiotics are often confused, but there is a significant difference:
Lactic ferments include all bacteria capable of producing lactic acid during fermentation.
Probiotics, on the other hand, are living micro-organisms which, when consumed in sufficient quantities, confer proven health benefits.
Thus, all probiotics are lactic ferments, but not all lactic ferments are considered probiotics.
How do I choose a lactic ferment supplement?
If you're looking to strengthen your intestinal microbiota, here are the criteria to look for in an effective lactic ferment supplement:
A broad spectrum of strains: The most effective strains include Lactobacillus rhamnosus, Bifidobacterium longum, and Saccharomyces boulardii.
Sufficient live bacteria: Opt for a product containing at least 10 billion CFU (colony-forming units) per dose.
Resistance to gastric acidity: Ferments must survive the passage through the stomach to reach the intestine.
Tailored to your needs: some ferments target digestion, others boost the immune system, while others prevent antibiotic-related diarrhea.
When to take lactic ferments
Lactic ferments can be taken daily or as a course of treatment, as required:
After taking antibiotics: to restore the intestinal microbiota disturbed by the treatment.
In case of digestive disorders: Bloating, functional colopathy, irritable bowel syndrome (IBS).
When traveling: To prevent traveler's diarrhea, which is common in certain regions.
In times of stress: The link between stress and intestinal health has been proven, and a course of lactic ferments can help maintain a healthy digestive balance.
What are the side effects of lactic ferments?
Lactic ferments are generally well tolerated, but in certain cases they can cause :
Temporary bloating, especially at the start of a course of treatment.
A mild laxative effect, due to adjustment of the microbiota.
Rare allergic reactions, in cases of intolerance to certain strains or complement components.
In the case of immunosuppressive disease or severe intestinal pathology, it is preferable to seek the advice of a health professional before consuming.
Can lactic ferments be combined with prebiotics?
Yes, combining lactic ferments with prebiotics is ideal for optimizing their effectiveness. Prebiotics are specific dietary fibers, such as inulin and fructo-oligosaccharides, which serve as food for beneficial bacteria. This synergy encourages the growth and activity of good bacteria, thus reinforcing the balance of the microbiota.
How long does a course of lactic ferments last?
The duration of a lactic ferments cure varies according to needs:
Short course (10 to 15 days): for occasional digestive problems (antibiotics, diarrhea).
Medium course (1 month): to rebalance the intestinal flora after an upset.
Long cure (several months): to strengthen the microbiota over the long term, particularly in cases of irritable bowel syndrome.
It is recommended to opt for regular cures, adapting the frequency according to the effects observed on digestion and general well-being.
