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18 Sep 2023
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2 min read
Benefits for planet health Infographics

Transition towards a more sustainable diet (infographic)

environment meat meat susbstitutes sustainable diet sustainable healthy diet
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How to ensure nutritional adequacy while reducing meat intake?

Studies by the EAT Lancet and the FAO recommend switching to more environment friendly diets. However, finding the right dietary balance that promotes both planetary health and human health, so-called sustainable healthy diets, can be challenging and requires evidence-based guidelines.

Scientific models presented here propose to examine the case of meat, a well known contributor to dietary environmental footprint.

Although meat is a good source of energy and essential nutrients, research suggests that it is possible to obtain a sucient intake of these nutrients without eating meat – provided a variety of other foods is available and consumed, as is largely the case in Europe and Western diet countries. Although reducing meat consumption is key in moving towards more sustainable healthy diets, a global standardized approach would dismiss that :

  • Food culture are diverse accross the World
  • Environmental pressure and impact differ across diets
  • Nutritional needs vary acrosspopulations (pregnant women,old people, children…)

Modeling the reduction of meat consumption to achieve more sustainable diets

Based on the INCA3 study by ANSES, an extensive database informing observed dietary habits among French adults, researchers outlined different scenarios of meat reduction. In this approach, reduction is modeled by steps of 10%. For each step, researchers identified the best diet for health, relying on foodgroups other than meat, while ensuring nutritional adequacy. Ultimately the study provides a reduction plan for meat consumption, which takes into account observed dietary habits of the French population, inorder to achieve acceptable dietary options at each steps.

Discover more below through our new infographic:

YINI - Infographic - meat reducation - part 1

YINI - Infographic - meat reducation - part 2

YINI - Infographic - meat reducation - part 4YINI - Infographic - meat reducation - part 5YINI - Infographic - meat reducation - part 6YINI - Infographic - meat reducation - part 7YINI - Infographic - meat reducation - part 8

Download the pdf version

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11 Sep 2023
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5 min read
Benefits for planet health Children

Back to school: how kids can lead the way to sustainable healthy eating

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The wildfires raging across the world this summer have served as a stark reminder of the need to curb our impact on the planet. High on the list of priorities is to achieve a sustainable food system that is friendly to the environment while providing healthy nutrition and food security for the future – at the same time considering all the social factors tied in with our food supply.

Increasingly, it seems that the younger generation is in the driving seat for change, including bringing about the switch in food choices that we must make as a population.

But how are youngsters learning about these important choices, and what’s the best way to empower them with the knowledge they need? That’s what a group of nutrition scientists set out to explore (1).

Why focus on kids?

The urgent need to adopt sustainable diets is beyond doubt (2). But consumer understanding of what a sustainable healthy diet is remains unclear; raising awareness through education is essential to help people make well-informed choices (3). That’s where teaching children can make a big difference, say researchers.

Timely teaching can help shape children’s lives during the early critical years when their eating habits are still evolving (4). When kids learn about healthy and sustainable eating habits, they also share this knowledge with their families and communities, creating a positive ripple effect (5).

Recognising that children can be powerful agents for change, researchers from the International Hellenic University in Greece carried out a review of studies to see how we’re teaching our kids about sustainable healthy diets, and to identify any gaps and opportunities for future interventions.

The researchers scoured through scientific databases and found 13 studies of activities aimed at teaching children about sustainable diets. These included activities in over 50 schools involving nearly 5,000 children aged 3 to 18 years, with primary school-aged children being most represented across the studies. Most studies were in Europe, with others in the USA, Asia, and Australia.

‘Current sustainable healthy diet interventions targeting primary school-aged children vary in the type of activities, the sustainability content covered and the assessment method applied to evaluate their impact.’  – Patra E, 2023

The good and the bad of teaching about sustainable healthy eating

The good news revealed by the review is that children all around the world are being taught about sustainable healthy eating, with a variety of fun and creative approaches being taken. The not-so-good news is that it’s difficult to compare the success of these activities due to the varying design of the studies.

Most of the activities fell into one of three categories:

Classroom sessions

  • Activities aimed to raise awareness on the topic of nutrition and/or sustainable diets
  • lessons for the students
  • Teacher training sessions

Fun activities

  • Creative activities for kids, such as school gardening, poster making,
  • Field trip and visits to local farms,
  • Interactive plays

Dietary changes

  • Changes to school meals so that they are more sustainable, vegetarian-only meal options, and locally sustainable school lunches following nutritionist advice

The activities focus mainly on food waste – essential for cutting down on wasted resources in producing food – and diet quality for balanced and nutritious diets. However, little attention is given to social and economic factors, also key parts of a sustainable diet.

Consistency is key to successful learning about sustainable healthy eating

The review found that the studies have used a variety of ways to assess the impact of each educational activity. They’ve tended to have different indicators of a sustainable healthy diet and different ways of measuring them, making it tricky to compare results across studies.

Highlighting the need for consistency in the definitions and measurements of such learning activities, the researchers call on policymakers to make standardising indicators of a sustainable healthy diet a top priority, reflecting all aspects of sustainable food systems. It’s essential to align efforts, so we can truly understand the impact of our interventions, the researchers stress.

‘Future interventions that include primary school-aged children should address a greater scope of sustainable healthy diet indicators and their respective dimensions.’ – Patra E, 2023

What is a sustainable healthy diet?

You might be wondering, what exactly are sustainable healthy diets. Well, they’re about more than just eating your vegetables. Sustainable healthy diets take into account the bigger picture of how our food choices affect the environment, the economy, our society, and our health and well-being (1):

  • Environment: Low environmental impact, preserving biodiversity and natural resources
  • Economy: Affordable and accessible for all
  • Society: Culturally acceptable and suited to local food habits
  • Health & well-being: Composed of foods meeting energy and nutrition needs

Think of it as a win-win situation where we eat in a way that’s not only good for us but also for the planet.

Find out more: read the original article.
Source: (1) Patra E, Kokkinopoulou A, Pagkalos I. Focus of Sustainable Healthy Diets Interventions in Primary School-Aged Children: A Systematic Review. Nutrients. 2023 May 25;15(11):2460. doi: 10.3390/nu15112460.
Additional references:
(2) FAO; WHO. Sustainable Healthy Diets – Guiding Principles Rome. 2019. Available online: .
(3) Aldaya MM, Ibañez FC, Domínguez-Lacueva P, et al. Indicators and Recommendations for Assessing Sustainable Healthy Diets. Foods. 2021 May 2;10(5):999.
(4) Story M, Nanney MS, Schwartz MB. Schools and obesity prevention: creating school environments and policies to promote healthy eating and physical activity. Milbank Q. 2009 Mar;87(1):71-100.
(5) Abderbwih E, Mahanani MR, Deckert A, et al. The Impact of School-Based Nutrition Interventions on Parents and Other Family Members: A Systematic Literature Review. Nutrients. 2022 Jun 9;14(12):2399. 
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04 Sep 2023
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6 min read
Athletes Gut Health

Is there a link between physical activity and microbiota?

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A sedentary lifestyle is one of the top ten causes of death in the world. It increases risk factors for non-communicable diseases such as cancer, diabetes and cardiovascular diseases. The World Health Organization recommends to practice regular physical activity for a healthy living. Physical activity can sometimes be even more effective than medication and contribute to prevent or cure a wide range of diseases, such as type 2 diabetes, obesity, or atherosclerosis for example. It may have some benefits on gut health and microbiota.

Muscles and exercises

The human body is made up of three types of muscles:

  • skeletal muscles, which are controlled by the individual’s will. These are the ones that are stimulated during physical activity such as running or daily actions
  • Cardiac muscles and
  • Smooth muscles, found in the blood vessels and the intestine, for example, which contract independently of the individual’s will.

During a physical activity, the contraction of the skeletal muscles results in the production of a number of health-promoting substances. These substances (cytokines, myokines, growth factors) can have a remote action on other tissues or organs. The beneficial effects of regular physical activity include especially an increase in energy expenditure and anti-inflammatory and antioxidant actions.

Benefits for everyone!

Apart from the benefits associated with reducing excess body fat in situations of overweight or obesity, for example, physical activity also helps prevent high blood pressure, and cardiovascular diseases. In addition, mobilizing muscles helps in case of altered capacity to metabolize both sugars (insulin resistance, diabetes) and fats (high levels of cholesterol or triglycerides in the blood, atherosclerosis).

These effects are also beneficial to people suffering from certain diseases affecting the liver (non-alcoholic fatty liver or alcoholic fatty liver) or the intestine (irritable bowel syndrome). In addition, certain forms of cancer, but also anxiety states and mood disorders, including depression, could be reduced by regular physical activity.

Finally, benefits of physical activity can be extended to age-related pathologies such as sarcopenia (loss of muscle quantity and quality). Moreover, staying active on a regular basis would act to prevent the risk of cognitive disorders or dementia.

An active and balanced lifestyle is good for our intestinal health

An active lifestyle and adapted physical activities may have beneficial effects on intestinal function. For example, the time of intestinal transit is reduced. As a result, the contact of possible pathogens with the mucus layer lining the intestinal walls is lowered and, ultimately, the incidence of chronic inflammatory bowel disease and colon cancer is reduced.

However, in case of excess, abdominal symptoms such as bloating, nausea, stomach cramps or diarrhea are notable, especially in high-level athletes. These symptoms can be explained by the increase in internal body temperature, dehydration, excessive use of supplements or anti-inflammatory drugs but also anxiety or a diet rich in simple carbohydrates. These factors can damage the tight junctions between the cells of the intestinal wall and cause a pro-inflammatory response. There would also be an increased permeability to bacteria and toxic substances negatively affecting the immune response.

A distinction must be made between the healthy population and patients with chronic gastrointestinal diseases and disorders. In the latter group, more studies are needed to clarify the likely consequences of prolonged intense exercise on health status.

Physical activity and gut microbiota: a bidirectional relationship

The skeletal muscles and the intestine also engage in a fruitful dialogue. This “gut-muscle axis” has important effects on health and on the body’s physical and athletic capacities, and the ability of the microbiota to regulate skeletal muscle tissue at a distance. Alteration of the gut microbiota due to aging may, through various mechanisms, alter muscle functions. One of the underlying mechanisms would be an increase in intestinal permeability due to microbial alterations. This would result in an increased flow of microbial products into the bloodstream, triggering pro-inflammatory signals. One consequence could be structural alterations in muscles, with a subsequent loss of their functional capacity. Inevitably, these conditions would lead, especially in the elderly, to a decrease in quality of life.

It has therefore become clear that the gut microbiota can affect muscle function. As for the impact of physical activity on the microbiota, it would contribute to positive changes in terms of gastro-intestinal health.

Physical exercises would influence the diversity and relative quantities of bacterial species, even in different nutritional contexts, and modulate the balance of interactions between the host and his microbiota.

Physical exercise would promote a greater diversity of intestinal microbiota, associated with a decreased incidence of high BMI and a lowering risk of metabolic and degenerative diseases. Moreover, a balanced microbiota has a positive impact on the whole body. Thus, the favorable influence of physical activity could improve not only intestinal health, but also many other bodily functions.

The physical activity implies a wide variety of biological responses, including interactions with the brain-gut-microbiota axis, metabolic diet-microbiota-host interactions, and neuroendocrine and neuro-immunological interactions.

Probiotics and prebiotics for athletes?

Scientific studies suggest that consumption of prebiotics and probiotics may help preserve and promote optimal health in athletes by improving metabolism, antioxidant and immune defenses or barrier functions. Daily probiotic supplementation may limit the exercise-induced reduction in the amino acid tryptophan levels. As a result, it could decrease the incidence of upper respiratory tract infections. Furthermore, daily intake of two probiotic strains (Bifidobacterium breve BR03 and Streptococcus thermophilus FP4) would appear to have an anti-inflammatory effect and allow an attenuation of the decline in performance after traumatic muscle work.

In conclusion, consuming prebiotics or probiotics could be a safe and effective way to improve metabolism, immune system, and barrier function. It promotes the proliferation of specific bacteria, such as Bifidobacteria or Lactobacillus, and the production of metabolites, such as short-chain fatty acids. However, further studies are needed to properly assess the dose and type of prebiotics or probiotics needed.

This post is written on the basis of the book “Microbiota”.

“Microbiota” is published in english by the Danone Institute Italy and Danone Institute International. It gathers a mix of historical, anthropological and scientific concepts explaining why research on gut bacteria, from ancient texts to the most recent scientific evidence, is a sector of great interest for science. Thanks to a Q&A structure, 7 recognized experts explain several topics considering the different ages and conditions in life. The book is available in pdf and e-book format (on the Danone Institute International website)

Download the complete book in pdf 
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28 Aug 2023
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4 min read
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by YINI Editorial team
Adult Other studies

Eating to protect your liver: dairy foods may play a role

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
fermented dairy Fermented dairy products liver non-alcoholic fatty liver disease
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Out of sight, out of mind, we don’t tend to spare much thought for our liver. But we can’t live without it and it’s just as vital to look after our liver as it is our heart. Now latest research suggests that dairy products might help us to care for our liver. People who regularly include dairy products in their diet have been shown to be at reduced risk of non-alcoholic fatty liver disease (NAFLD), a range of conditions in which excess fat builds up in the liver [1].

A healthy liver depends on a healthy lifestyle

Estimated to affect 25% of the population, NAFLD is the leading cause of long-term liver disease around the world. If untreated, it can lead to liver damage, cirrhosis and even liver cancer [2]. It’s closely associated with metabolic syndrome, including obesity, insulin resistance and raised blood pressure [3].

The best way to prevent NAFLD is to make sure you lead a healthy lifestyle, including healthy eating. This may mean cutting down on red and processed meats, fast foods, and sugar-sweetened drinks – all associated with increased risk of NAFLD – and instead choosing more fruits, vegetables and wholegrains. [4,5]

Until now, it has been unclear whether consuming dairy products is associated with the risk of developing NAFLD. Although packed with healthy nutrients, some scientists have previously been concerned that the saturated fats in dairy could be harmful. The latest findings start to allay fears over the contribution of dairy foods to liver disease.

Yogurt and milk are associated with reduced risk of liver disease 

The researchers analysed 11 studies, including 43649 participants, to get a clear picture of how dairy consumption may relate to liver health [1].

Pooling the results from these studies revealed that consumption of dairy products is linked to a reduced risk of developing NAFLD. An inverse relationship was found, in which people who consumed higher amounts of dairy products had a lower risk of the liver condition than those who ate small amounts. For dairy products as a whole, higher consumption was associated with a 10% reduced risk of NAFLD.

When the researchers looked at results for individual types of dairy products, they found that eating yogurt was consistently associated with a 12% lower risk of NAFLD, while milk was associated with a 14% reduced risk.

The researchers did not find an association between risk of NAFLD and cheese.

How might dairy consumption protect the liver?

The explanation for dairy consumption being associated with reduced risk of liver disease despite its saturated fat content may lie in the dairy matrix – the physical state of the food, the researchers suggest [6,7].

Dairy consumption is also associated with improved blood lipid profile, lowering triglyceride and total cholesterol – strongly linked to build-up of fat in the liver – and raising HDL cholesterol [8].

Sounding a note of caution, the researchers said that the data from the observational studies included in their review varied in quality and their findings would need to be confirmed by further large-scale studies.

However, their findings are in line with another recent review showing evidence of a reduced risk of metabolic syndrome, raised blood pressure, T2D, stroke and CVD for those with higher dairy consumption [9].

“We observe that milk and yogurt consumption are associated with a modestly lower occurrence of NAFLD. However, we do not observe an association between cheese consumption and NAFLD.  – Yuzbashian E, et al, 2023”

Find out more: read the original article

Source: [1] Yuzbashian E, Fernando DN, Pakseresht M, et al. Dairy product consumption and risk of non-alcoholic fatty liver disease: A systematic review and meta-analysis of observational studies. Nutr Metab Cardiovasc Dis. 2023 Aug;33(8):1461-1471.

Additional links:

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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21 Aug 2023
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4 min read
Children Healthy Diets & Lifestyle

How children’s health behaviors change over the summer break

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Summer vacations represent a privileged time for children, offering them the freedom to play, explore and relax. However, it seems that these vacations can also be conducive to the adoption of obesogenic behaviors in children, with adverse consequences for their health. Several studies have concluded that children put on more weight during the summer vacations than during the school days.

To better understand this phenomenon, Australian researchers have compared the physical activity and eating habits of 133 children, between school year periods and summer holidays. Children wore accelerometers, reported activities and parents reported child diet at five time points over the 2 years capturing school and summer holiday values. Mixed-effects models were used to compare school and summer holiday behaviors (1).

Life on holidays: a longitudinal study among children

The “Life on Holidays” project (4) is a longitudinal study, analyzing children’s (aged from 6 to 12 years) behavior during the summer vacations and school-time. Questionnaires, tracking devices and mobile applications were used to collect data on eating habits, physical activity and sleep quality over two years capturing school and summer holiday values.

The aim of this study was to better understand the impact of summer vacations on children’s health, and eating and physical behaviors.

Summer vacation versus the school year

During the summer vacations, children are mainly less subject to strict routines, such as school schedules and planned meals.

This can lead to a more sedentary lifestyle, with less regular physical activity. Children tend to spend more time in front of screens, playing video games or watching TV, to the detriment of physical activity. The findings of the current study align with previous studies that have found children spent more time on screens during the summer holidays compared with the school year (2-4). The presence of the 6-h school day limits recreational screen time opportunities to mainly before, after school, and on weekends. With the exception of school-related activities, the largest difference in activity behaviors between the summer holidays and school year was for screen time: children spent 39% more time using screens during the summer holidays than during the school year.

Children’s eating habits can also change during the summer vacations. Children had poorer diet quality in the summer holidays but with no significant change in energy intake. They consumed less fruit, vegetables, and more added sugars during the summer holidays versus school time (2). Mealtime routines could also be disrupted, with irregular mealtimes and frequent snacking. The lack of a difference in energy intake, given the lower level of physical activity and higher sedentary time, signals a potential risk of positive energy balance in the summer holidays.

Extra vigilance on screen time

The conclusions drawn from this research underscore the need for action and greater awareness of the impact of summer vacations on children’s health. The study provides some evidence that children engage in less healthful activity and diet behaviors in the summer holidays, compared with the school year, suggesting also that the school day may regulate children’s obesogenic behaviors. According to the researchers, school environment shapes healthier diet and activity behaviors, particularly screen time. They recommend that screen time be a target for intervention in the summer holidays

“Findings from this study suggest that the school environment shapes healthier diet and activity behaviors, particularly screen time – Watson A., et al, 2023”

Find out more: read the original article

(1) Watson A., Maher C., Golley R., Dumuid D., Manson A., Tomkinson G., Fraysse F., & Olds T. (2023). Children’s activity and diet behaviors in the summer holidays versus school year. Pediatric obesity, 2023, 18(7).

Additional publications:

(2) Wang YC, Vine S, Hsiao A, Rundle A, Goldsmith J. Weight-related behaviors when children are in school versus on summer breaks: does income matter? J Sch Health. 2015;85(7):458-466.

(3) Weaver RG, Armstrong B, Hunt E, et al. The impact of summer vacation on children’s obesogenic behaviors and body mass index: a natural experiment. Int J Behav Nutr Phys Act. 2020;17(1):153.

(4) Watson A, Maher C, Tomkinson GR, et al. Life on holidays: study protocol for a 3-year longitudinal study tracking changes in children’s fitness and fatness during the in-school versus summer holiday period. BMC Public Health. 2019;19(1):1353.

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14 Aug 2023
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8 min read
Fermentation benefits Q&A

5 foods for a healthy gut microbiota

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A healthy diet is the key to a healthy body, and it starts with a balanced gut microbiota. A healthy gut microbiota can help maintain efficient digestion, optimal nutrient absorption, and a strong immune system. With that in mind, here are 5 types of foods to select in order to maintain a healthy, balanced microbiota and promote good intestinal health.

Fruits and vegetables, key foods for a healthy microbiota

The health benefits of a regular consumption of fruits and vegetables are undeniable. They are also beneficial for the gut health. Fruits and vegetables are rich in polyphenols. There are hundreds of known polyphenols: a wide variety is useful for microbial diversity. They are able to interact with dietary fibers and lipids, and to modulate the activity of the gut microbiota (1). Polyphenols can influence the composition and functionality of the intestinal microbiota by modifying the balance between the different bacterial species and increasing the production of beneficial metabolites (2). Up to 95% of the polyphenols we consume undergo a journey to the colon, where they are metabolized. Several gut bacteria, including Lactobacilli and Bifidobacteria have been recognized as key players in metabolism of polyphenols (3). There are many sources of polyphenols:

  • fruits (berries, apples, pears, grapes, citrus fruits),
  • vegetables (spinach, artichokes, onions, Brussels sprouts, broccoli),
  • whole grains,
  • tea,
  • red wine,
  • dark chocolate and
  • spices (especially turmeric, ginger and cinnamon).

Besides, a diet rich in fruits and vegetables prevent the proliferation of certain pathogenic bacteria (4). As fruits and vegetables support the growth and diversity of good intestinal bacteria, it is recommended to consume 5 servings per day, varying colors and types to get a full range of nutrients beneficial to our microbiota.

Fiber-rich foods

Fibers are defined as “edible carbohydrate polymers naturally occurring in foods such as fruits, vegetables, legumes, and cereals“(5). The bacteria of the microbiota are able to digest the fibers provided by the diet. This digestion will allow the production of beneficial compounds such as short chain fatty acids (SCFA) like butyrate, acetate and propionate. These SCFAs play a crucial role in maintaining intestinal health by providing energy to the epithelial cells of the intestinal mucosa and regulating inflammation. A good fiber intake helps maintain a good diversity of microbiota and promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria (6).

The regular and diversified consumption of foods rich in fiber is therefore fundamental (6).

Sources that can easily be included in recipes include vegetables, legumes, nuts and seeds:

  • Spinach, Brussels sprouts, broccoli, carrots, cauliflower and green beans, for example
  • Raspberries, pears, apples, strawberries and bananas
  • High-fiber legumes include lentils, chickpeas and kidney beans
  • Whole-grain cereals and foods (pasta, bread) (6)

Fermented foods, allies for the microbiota

Fermented foods are defined as foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action. The microorganisms present in fermented foods can have probiotic effects and can help restore or maintain the balance of the intestinal flora by stimulating the growth of beneficial bacteria. In addition, they often contain bioactive compounds such as polyphenols and organic acids, which may have antioxidant and anti-inflammatory properties. Regular consumption of fermented foods can also contribute to the diversity of our gut flora by temporarily introducing new microorganisms to the gut (7).

Healthy fermented foods containing live bacteria include:

  • yogurt, and Greek yogurt
  • kefir,
  • skyr,
  • cheese
  • sauerkraut
  • kimchi
  • tempeh, …

Yogurt is easy to eat: on its own, with fruit or cereals, or used as an ingredient in various cooked dishes, it can be used in a variety of ways for breakfast and snacks (7).

Probiotics

A probiotic is defined as a « live microorganism which when administered in adequate amounts confers a health benefit on the host (Lactobacillus, Bifidobacterium, Enterococcus) » (8). Probiotics contribute to the maintenance of the epithelial barrier, enhancing its strength and reducing permeability. Additionally, they have been found to modulate immune and inflammatory responses, improve digestion, and regulate appetite and body weight (8).

Foods rich in probiotics include yogurt or fermented milk. Yogurt is probably the best known and most widely consumed probiotic. It contains specific strains of lactic acid bacteria, Lactobacillus delbrueckii subsp, bulgaricus and Streptococcus thermophilus. The European Food Safety Authority (EFSA) issued an official scientific opinion (2020) that claims the consumption of live cultures in yogurt improves digestion of lactose for individuals with lactose maldigestion (9).

Regular consumption of probiotic-rich foods promotes diversity and balance in the intestinal microbiota, thereby contributing to maintaining optimal digestive function and overall health (8).

Prebiotics

Prebiotics are “substrate that is selectively used by host microorganisms, providing a health benefit” (10). They include, for example, fatty acids such as conjugated linoleic acid or omega-3, various types of polyphenols, as well as oligosaccharides such as fructo-oligosaccharides (FOS), inulin, lacto-oligosaccharides (GOS), xylo-oligosaccharides (XOS) and the oligosaccharides contained in breast milk (HMOS) (10).

Prebiotics have a strong connection with the intestinal microbiota. They serve as nourishment and stimulate the growth of beneficial bacteria in the colon, including bifidobacteria and lactobacilli, while inhibiting the growth of potentially harmful bacteria. Prebiotic foods are fermented by these beneficial bacteria, resulting in the production of short-chain fatty acids (SCFAs). (10)

They are naturally present in foods such as grains; vegetables; fruits and legumes; here are some examples of food sources:

  • Grains : oats, rye and barley
  • Vegetables: artichokes, asparagus, onions, leeks, tomatoes, spinach and Brussels sprouts
  • Fruits: bananas, apples, pears, kiwis, nectarines, peaches and berries
  • Legumes: lentils, chickpeas, kidney beans and white beans
  • Nuts and seeds: almonds, hazelnuts, pistachios, flaxseeds and chia seeds (10)

5 tips to put into practice on a daily basis!

  • Regular physical activity helps maintain a healthy microbiota (11)
  • Avoid antibiotics unless absolutely necessary, as they can disrupt the balance of the microbiota (12)
  • Avoid processed foods high in saturated fat, sugar and salt, which can damage the microbiota. Indeed, these can reduce bacterial diversity in the gut and increase the growth of potentially harmful bacteria (13)
  • Limit alcohol consumption: Alcohol can damage the intestinal mucosa and disrupt the balance of the microbiota (14)
  • It is recommended to drink enough water throughout the day (1.5 to 2L per day) to maintain good hydration and promote the health of our microbiota. Choose plain water rather than sugary or alcoholic drinks (15)

One watchword: diversity! Diversify your meals by eating different, complementary foods: bread and cereals, fruit and vegetables, pulses, seeds, meat, fish and/or eggs, dairy products, fats.

For more information

Sources
(1) Kardum N, Glibetic M. (2020) Polyphenols and Their Interactions With Other Dietary Compounds: Implications for Human Health. Adv Food Nutr Res ;84:103-144.
(2) Di Maio S, Mereta F. (2020) Microbiota, L’amico invisibile per il tuo benessere a tutte le età, Gribaudo, (available for free download in English)
(3) Klinder A., Shen Q., Heppel S., Lovegrove J A, Rowland I, Tuohy K. (2016). Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota. Food & Function, 7(4), 1788‑1796.
(4) Stribling P, Ibrahim F. (2023). Dietary Fibre Definition Revisited – The Case of Low Molecular Weight Carbohydrates. Clinical nutrition ESPEN, 55, 340‑356.
(5) Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota (2017). Gut Microbes ; 8(2):172-184.
(6) Fu J, Zheng Y, Gao Y, Xu W (2022) Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms ;10(12):2507.
(7) Taylor BC, et al (2020). Consumption of Fermented Foods Is Associated with Systematic Differences in the Gut Microbiome and Metabolome. MSystems, 5(2). 
(8) Das T, Pradhan S, Chakrabarti S, Mondal KC, Ghosh K (2022). Current status of probiotic and related health benefits. Applied food research, 2(2), 100185. 
(9) EFSA Scientific Opinion on the substantiation of health claims related to live yoghurt cultures and improved lactose digestion (ID 1143, 2976) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010b;8:1763.
(10) International Scientific Association for Probiotics and Prebiotics, ISAPP, (2022). Prebiotics.
(11) Allen JM, Mailing LJ, Niemiro GM, Moore R, Cook MD, White BA, Woods JA. (2018). Exercise alters gut microbiota composition and function in lean and obese humans. Medicine and science in sports and exercise, 50(4), 747-757.
(12) Modi SR, Collins JJ, Relman DA. Antibiotics and the gut microbiota (2014). J Clin Invest.;124(10):4212-8.
(13) Zinöcker MK, Lindseth IA. (2018) The Western Diet-Microbiome-Host Interaction and Its Role in Metabolic Disease. Nutrients ;10(3):365.
(14) Pohl K, Moodley P, Dhanda AD. (2021) Alcohol’s Impact on the Gut and Liver. Nutrients; 13(9):3170.
(15) Vanhaecke T, Bretin O, Poirel M, Tap J, (2022) Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US and UK Populations, The Journal of Nutrition, 152 (1): 171-182, 
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24 Jul 2023
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6 min read
Gut Health

Stress, anxiety, psyche and microbiota

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The relationship between the body and the mind has been a source of debates giving rise to several theories. It is now widely accepted that the central nervous system (CNS) can have complex effects on gut activity. However, the reverse situation is less known and it is on this complex axis from the gut to the brain that studies are focusing. Stress, anxiety, depression passing through the CNS can affect the normal functioning of the intestine, but the intestinal function can itself influence the balance of the central nervous system, reflecting a bidirectional communication between microbiota and CNS.

What role can play the gut microbiota?

If gut function is able to influence the balance of the central nervous sys­tem, we expect that the microorganisms living in the digestive tract inevitably also play a role in this flurry of interactions. Chronic stress, for example, can induce significant changes to the microbiota and it has been seen that the microbiota is altered in various pathological conditions, including ir­ritable bowel syndrome and neuropsychiatric disorders.

When the biodiversity of the intestinal microbial ecosystem is altered, we talk about dysbiosis. Dysfunctional lifestyles, such as high-fat diets or antibiotic abuse, can lead to alterations in the gut microbiota that can contribute to problems ranging from metabolic disorders to neurodegenerative and neuropsychiatric disorders.

And this dysbiosis can be due to several factors and lead to several dysfunctions.

Neuropsychiatric disorders in which alteration of the microbiome has been described include Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, major depression and schizophrenia. Experts tell us that “the analysis of the interactions between the microbiome and the central nervous system, is in fact beginning to provide a valuable contribution in the determinism of complex disorders that influence cognitive functions such as cognition, personality, affectivity and the emotional-behavioural sphere”.

Gut microbiota and stress

In order to evaluate the importance of microbiota, researchers conducted a study on rodents lacking intestinal microbiota. They observed the consequences on physical and mental health in order to establish a link between microbiota and mood disorders. Rats lacking microbiota were abnormally responsive to stress, compared to control animals, with an excessive production of corticosteroids hormones. The consequences of such an increase were also an alteration of the immune response. By restoring the regular composition of the microbiota through the administration of certain bacteria, certain symptoms of anxiety and depression could be reduced. These bacteria include Lactobacillus sp., Bifidobacteria sp., L. helveticus, B. longum, L. rhamnosus, and Lactobacillus farciminis, among others. The main conclusion was therefore that the presence of a microbiota was essential for a normal response to stress.

Psychiatric disorders and alterations of the microbiota

Psychiatric disorders fall into two broad categories: psychotic disorders such as schizophrenia, and major affective disorders, which are mainly related to mood alterations, depression and anxiety.

There is a correlation between psychotic symptoms, an abnormal immune response of the intestinal epithelium and an altered composition of the intestinal microbiota. Significant differences were found in the composition of the gut microbiota of schizophrenic subjects compared to healthy subjects, from the onset of the illness.  Yet, further studies are needed to further establish the role of the gut microbiota in complex conditions such as schizophrenia and other psychotic disorders.

When it comes to major affective disorders, studying the alterations of the microbiota is equivalent to studying its dysbiosis. Dysbiosis can be detected by direct analysis of the species of the microbiota, and several studies show the existence of alterations in the composition of the intestinal microbial flora in patients with major depression.

Several studies have examined the case of lipopolysaccharide, a component of the outer membrane of certain bacteria that is a potent toxin for humans. Under conditions of dysbiosis, its release leads to the secretion of substances such as pro-inflammatory cytokines and quinolinic acid, capable of causing inflammation of the nervous system, called neuroinflammation. Lipopolysaccharide is able to influence CNS functions by increasing, for example, the activation of certain brain areas responsible for emotional control.

Microbiota and autism?

Among the topics that have more recently been the subject of psychiatric research are autistic disorders. Alterations in the composition of the gut microbial flora seem to play an important role, although the mechanisms are still unclear. At present, modifying the composition of the gut microbiota, and in particular acting on the microbes capable of producing butyric acid, is one of the promising alternative treatment strategies for autism spectrum disorders.

Drugs, CNS and microbiota

From a therapeutic point of view, if a drug is effective against a specific pathology and acts at the level of the microbiota, it is legitimate to question the potential involvement of the microbiota as a cause of this dysfunction.

For example, in the case of melatonin, it has been shown that this molecule acts by increasing the levels of Lactobacillus johnsonii and Lactobacillus reuteri, while reducing those of Prevotellaceae, and thus modulating the composition of the microbiota in fine. The question underlying these observations is whether melatonin could reduce stress levels by acting on the microbiota.

Probiotics and transplantation: potential alternatives?

Intervention methods such as specific probiotics (psychobiotics) or even microbiota transplantation are studied to treat neuropsychiatric disorders.

The term “psychobiotic” refers to a therapeutic intervention based on the use of specific “probiotics” (living organisms, which, when administered in adequate amounts, are capable of providing a real benefit to the health of the host), potentially here influencing its behavior. In rats, analyses of the effect of specific probiotics as modulators of major anxiety and depressive disorders showed their potential to reduce symptoms associated with major depression and anxiety. In addition, anxiety would be reduced and stress response improved with the presence of certain probiotics: Lactobacillus, Bifidobacterium, Enterococcus. In humans, more data are needed, but the administration of psychobiotics would be in the direction of an improvement in mood or psychological symptoms related to stress.

Regarding fecal microbiota transplantation, the available scientific literature supports the hypothesis that microbiota transplantation is effective in the treatment of recurrent Clostridium difficile infections, but also in patients with Crohn’s disease, a chronic inflammatory bowel disease. It would be considered as a therapeutic tool for patients suffering from major affective disorders.

Research tells us that the microbiota is able to influence complex higher func­tions such as mood and neurocognitive functions! Many studies will still be needed to understand the mechanisms.

This post is written on the basis of the book “Microbiota”.

“Microbiota” is published in english by the Danone Institute Italy and Danone Institute International. It gathers a mix of historical, anthropological and scientific concepts explaining why research on gut bacteria, from ancient texts to the most recent scientific evidence, is a sector of great interest for science. Thanks to a Q&A structure, 7 recognized experts explain several topics considering the different ages and conditions in life. The book is available in pdf and e-book format (on the Danone Institute International website)

Download the complete book in pdf 
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17 Jul 2023
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1 min read
Benefits for planet health Expert interviews

Towards more plant-based diet in our plates

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“Towards more plant-based diet in our plates” is an interview conducted in April 2023 between Anne-Claire Durand and François Mariotti.

Anne-Claire Durand is an AgroParisTech engineer, specializing in nutrition and passionate about sustainable food. In the course of her professional experience (health and food), she has acquired skills in quality, regulations, marketing, product development, CSR, prevention and a keen interest in scientific monitoring and communication.

François Mariotti is a researcher at AgroParisTech, expert in human nutrition and director of the AgroParisTech/INRAE team “Protein intake, nutritional safety and cardiometabolic risk”. Protein specialist, he is particularly interested in dietary transitions, using a variety of approaches (experimental, epidemiological, modeling, etc.).

This discussion covers the impact and interactions between food systems and climate change, possible changes to food to make it more environmentally friendly, and the different approaches and models for reconciling nutritional intake and environmental impact.

(Video in french, with english subtitles)


For more information, re-discover our post on Cutting down on meat: a little change can go a long way.

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10 Jul 2023
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5 min read
Benefits for planet health

Dietitians are key to driving the shift to a sustainable future

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Latest research has highlighted the pivotal role of dietitians in shaping a healthier, more sustainable world (1). They’re ideally placed to help people switch to healthy, eco-friendly diets and so drive sustainable food systems that are vital for our green transition.

The research, based on an online survey, has revealed that dietitians across Europe are keen to embrace the challenge of promoting sustainable dietary patterns (SDPs) and food systems. But many lack the training or resources they need to guide their clients towards SDPs, and few of them are actually able to apply sustainability in their work settings,

Overcoming these barriers and empowering dietitians with the required knowledge and skills could make all the difference to our future and to the generations that follow, say the researchers.

Why are dietitians so important in the green transition?

As more people around the world turn to western-style dietary habits, pressure on the planet’s natural resources is increasing, along with the burden of disease that goes hand-in-hand with unhealthy diets (2).

It’s essential that we shift towards win-win diets that benefit our health and ease the pressure of our food systems on the environment (3).

Dietitians are seen as facilitators of the shift toward more sustainable food systems, as they can offer advice to guide people in adopting more sustainable diets (4,5,6). By providing individual counselling and implementing public health measures such as food-based dietary guidelines, dietitians can help to shape the dietary patterns of a population.

In order for this to happen, dietitians must be equipped with the knowledge, skills and resources they need to take on this new role. The first step is to find out what they know already and how willing they are to get to grips with SDPs, say the researchers.

Hence this study explored the knowledge, attitudes, practices, and training of dietitians across Europe, aiming to discover how much they knew about the environmental impact of food choices and whether they were already incorporating sustainable principles in their everyday work.

Dietitians have gaps in their knowledge about sustainable diets

Responses to an online survey from 208 dietitians living in 25 European countries revealed that three-quarters of them felt confident in being able to define a SDP. Most could identify environmental sustainability, correctly recognising seasonal, locally-produced foods and plant-based diets as having a low environmental impact while meat has the highest impact on climate.

Dietitians are key to driving the shift to a sustainable future - figure 1 - YINI

But there were knowledge gaps as the dietitians were less familiar with the social and economic aspects of sustainability

Most of the responding dietitians were keen to learn more about these topics, recognising the importance of their role in promoting sustainable food choices.

Few dietitians include sustainability advice in their consultations

Dietitians actively integrated sustainability principles in their practice, encouraging their clients to adopt eco-friendly diets such as plant-based, locally-sourced foods and emphasising the importance of reducing food waste.

But most respondents to the survey admitted they had not yet incorporated this advice into their consultations, citing challenges such as lack of time or resources. They also felt that some of their clients were not receptive to the idea of switching to a sustainable diet.

Other obstacles to implementing these changes included a lack of updated national food-based guidelines and of support from their peers or managers.

Training is essential to support dietitians in promoting sustainability

The survey revealed that only 25% of the European dietitians ever received training on SDP.

Thisfinding led the researchers to call for universities and training organisations to deliver comprehensive courses for dietitians on sustainability and to include this in undergraduate degrees. The researchers also urged public authorities to develop up-to-date food based dietary guidelines with sustainability principles to help dietitians promote SDPs.

Dietitians are key to driving the shift to a sustainable future - figure 2 - YINI

Why do we need to make the green transition?

Today’s food systems fall well short of those needed for a sustainable planet. Food systems – agriculture in particular – are blamed for up to 34% of greenhouse gas emissions (7), 80% of deforestation, 40% of global land use (8), and 70% of freshwater use (9).

Dietitians are key to driving the shift to a sustainable future - figure 3 - YINI

Apart from the environmental impact, unhealthy diets place a major burden on global health. Eating too few fruits and vegetables and too much processed meat, sugar, and salt are associated with chronic diseases, such as type 2 diabetes, at huge cost to the individuals affected, their families, and health care provision.

‘Our study shows that European dietitians are, regardless of their background, undeniably willing to contribute to combating climate change and acknowledge their role in building a more resilient planet.’ – Muñoz-Martínez J, et al, 2023

Find out more: read the original article
Source: (1) Muñoz-Martínez J, Carrillo-Álvarez E, Janiszewska K. European dietitians as key agents of the green transition: An exploratory study of their knowledge, attitudes, practices, and training. Front Nutr. 2023 Mar 31;10:1129052.
Additional links:
2. Willett, W, Rockström, J, Loken, B, Springmann, M, Lang, T, Vermeulen, S, et al. Food in the Anthropocene: the EAT–lancet commission on healthy diets from sustainable food systems. Lancet. (2019) 393:447–92.
3. The European Federation of the Associations of Dietitians. Sustainable Health Through the Life Span: Nutrition as a Smart Investment for Europe. (2019).
4. Moñino, M, Misir, A, Belogianni, K, Nigl, K, Rocha, A, Garcia, A, et al. EFAD position paper on sustainable dietary patterns. Kompass Nutr Diet. (2021) 1:118–9.
5. Rose, D, Heller, MC, and Roberto, CA. Position of the society for nutrition education and behavior: The importance of including environmental sustainability in dietary guidance. J Nutr Educ Behav. (2019) 51:3–15.e1.
6. Angellotti, MP, Benvenuti, C, Cremonini, C, Fantuzzi, AL, Rauti, A, Tomassetto, E, et al. Italian Association of Dietitians ANDID POSITION STATEMENT DIETITIANS’ PROFESSIONAL PRACTICE the role of dietitians in food sustainability.
7. Tubiello, FN, Karl, K, Flammini, A, Gütschow, J, Obli-Laryea, G, Conchedda, G, et al. Pre- and post-production processes increasingly dominate greenhouse gas emissions from agri-food systems. Earth Syst Sci Data. (2022) 14:1795–809. doi: 10.5194/essd-14-1795-2022
8. Foley, JA, DeFries, R, Asner, GP, Barford, C, Bonan, G, Carpenter, SR, et al. Global consequences of land use. Science. (1979) 309:570–4.
9. Molden, D. A comprehensive assessment of water management in agriculture; summary. Water Management. London: Routledge. (2007).
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26 Jun 2023
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6 min read
Benefits for human health

Dairy could help fighting malnutrition in developing countries

childhood nutrition dairy foods developing countries economic Malnutrition
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Dairy foods have a role to play in tackling undernutrition in children around the world, according to an expert in international food policy (1).  

Dairy foods have properties that make them almost ideal for giving youngsters a good nutritional start in life (2,3), and they’re available in most parts of the world. Yet dairy consumption remains variable across developing countries and is often very low.

Determining to find out why, researcher and economist Dr Headey (International Food Policy Research Institute in Colombo, Sri Lanka) has explored the barriers to dairy consumption in developing countries (1). The biggest, but not the only reason is that many families in these regions struggle to afford milk and other dairy products. 

Poor nutrition remains at crisis point in some developing countries

Many young children in low- and middle-income countries (LMICs) miss out on vital nutrients that support healthy growth and development. To make matters worse, youngsters in these countries may suffer repeated and long-term gut infections, which can interfere with their ability to absorb nutrients from their food (1).

The outlook for such youngsters can be bleak. They may face lifelong consequences, including poor health and missed education; they can even expect to earn less than others when they grow up.

The pressure is on to develop nutrition-smart agriculture that may give a healthy boost to diets very early in life. Experts are looking to the dairy sector, which they say has the potential to benefit young children’s nutrition.

Understanding barriers to dairy consumption will therefore be important and the data on dairy consumption and economic factors from over 100,000 young children living in 59 developing countries was analysed.

Childhood consumption of dairy foods varies widely across the developing world

The analysis showed that most young children in Latin America, Europe, Central Asia, the Middle East, and North Africa eat dairy foods daily. In South Asia this is true for around half of children, but far fewer children eat dairy foods daily in South-East Asia and Central, Southern, West, and Eastern Africa.

Looking more closely at the figures revealed huge variations in dairy consumption among children within these regions. For example, in Eastern Africa, nearly 60% of children eat dairy foods daily in Kenya, compared with under 20% in Rwanda and just 5.6% in Burundi.

Differences in wealth largely explain variations in childhood dairy consumption

The research showed that, across developing countries, household wealth is the strongest predictor of dairy food consumption among young children. Children in richer families eat much more dairy food than those in poorer families; this difference is greater than for foods such as meat and eggs.

These results are supported by other economic studies on the demand for dairy foods across Africa, which suggest that dairy consumption rises sharply with household income (4).

How do milk prices affect childhood dairy consumption?

The research revealed widespread regional differences in the prices of fresh and long-life milk, compared with the cheapest staple food available in each country.

Fresh milk is most expensive in sub-Saharan Africa and South-East Asia, costing a whopping 12 to 20 times more per calorie than the cheapest cereal. In contrast, long-life milk is a cheaper option, although more expensive in sub-Saharan Africa than other regions.

Higher prices of milk are associated with lower levels of dairy food consumption among children across developing countries. In general, variation in dairy food consumption seems to be more sensitive to the price of fresh milk than to that of long-life milk(1).

What other factors can drive childhood dairy consumption?

Several other economic factors influence children’s dairy food consumption, the research showed:

Refrigeration

  • Differences in household access to refrigeration may influence demand for fresh milk
  • Owning a fridge is significantly associated with increased dairy food consumption in most regions

Water quality

  • Milk powder is used widely in countries that do not produce large amounts of fresh milk, but needs to be made up with clean water
  • The research suggests that access to clean piped water is associated with increased dairy food consumption in regions where use of powdered milk is relatively high compared to fresh milk

Dairy cattle

  • Previous studies have shown that rural households may be more dependent on local milk supplies than marketed dairy products. For example, 90% of milk consumed by households in rural Ethiopia is locally produced (5)
  • Researchers suggest that local milk supplies are important in Eastern African countries where cattle ownership is high, but dairy processing and marketing is less developed than in other regions

Policymakers should act to encourage dairy consumption

This research suggests that promoting dairy consumption could be an important tool in addressing the malnutrition crisis in LMICs and it calls on policymakers to consider a range of strategies to help make dairy consumption more affordable and accessible for families in these regions.

Dr Headey suggests a focus on policies and investments that add value to local dairy food production and distribution, as well as setting up educational campaigns to raise people’s awareness about healthy nutrition.

Dairy foods for growing kids

Dairy foods have long been recognised as a valuable source of nutrition:

  • They’re source of high-quality proteins that are the building blocks of growth and cognitive development (2).
  • Dairy contains essential vitamins and minerals, including calcium needed for healthy bone growth.
  • The high nutrient density of dairy foods means they’re an excellent choice for small stomachs.

In fact, studies have linked eating dairy food with faster growth during early childhood (3).

’Dairy is a high-potential food for addressing child malnutrition in low- and middle-income countries (LMICs), but consumption varies greatly across LMICs.’  – Headey D, 2023

Find out more: read the original article.
Source: (1) Headey D. Can dairy help solve the malnutrition crisis in developing countries? An economic analysis. Anim Front. 2023 Feb 23;13(1):7-16.
Additional references:
(2) FAO 2013. Milk and dairy products in human nutrition. Rome: Food and Agriculture Organisation (FAO).
(3) Headey, D.D, K. Hirvonen, and J. Hoddinott. 2018. Animal Sourced Foods and Child Stunting. Amer. J. Agr. Econ. 100:1302–1319.
(4) Colen, L., P.C. Melo, Y. Abdul-Salam, D. Roberts, S. Mary, S. Gomez, and Y. Paloma. 2018. Income elasticities for food, calories and nutrients across Africa: A meta-analysis. Food Pol. 77:116–132.
(5) Hoddinott, J., D. Headey, and M. Dereje. 2015. Cows, Missing Milk Markets, and Nutrition in Rural Ethiopia. J. Dev. Stud. 51:958–975.
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