Top 5 meat alternatives

Top 5 meat alternatives

by | Jan 16, 2026 | Diet

Top 5 meat alternatives

Meat alternatives are experiencing rapid growth. Tofu, tempeh, seitan, plant-based meat, steak… these foods are becoming increasingly common on supermarket shelves and are no longer consumed only by vegans or vegetarians. Today, many people are reducing their meat consumption for environmental, animal welfare, or health reasons.  

What nutrients does meat provide? 

In addition to providing protein, meat is also a significant source of trace elements, minerals, and vitamins. Meat is rich in heme iron, which is easily absorbed by the body. Finally, it is a source of vitamin B12.

proteins

What are our needs?

Proteins, which are made up of amino acids, including eight essential ones, are essential for the body because they enable it to perform structural, metabolic, and immune functions. ANSES recommends a daily protein intake of 0.83 grams per kilogram, or 49.8 grams for a person weighing 60 kilograms. Iron is mainly used in the production of hemoglobin, which enables oxygen to be transported in the blood.

It is recommended that you consume around 11 milligrams (16 mg for women with heavy periods) per day to meet the body's needs. Finally, vitamin B12, as a coenzyme (a molecule that catalyzes an enzymatic reaction), performs functions in the blood and neurons. According to ANSES, the daily requirement for vitamin B12 is approximately 2.4 micrograms for adults.

eggs

What foods can replace meat?

Eggs

Eggs contain 13.5 grams of protein per 100 grams and provide the body with the essential amino acids it needs to function. They are rich in omega-3 fatty acids, minerals (iron, selenium, zinc, phosphorus), and vitamins (A, B1, B3, B12, E, D). The cholesterol they contain has no effect on blood cholesterol levels because very little is absorbed by the intestine. Finally, they are low in calories, with 100 grams of eggs containing only 134 kilocalories. 

Tofu

Tofu is made from soybeans. Rich in protein (13.4 per 100 grams), it is regularly consumed in meat-free diets and has also been eaten in Asian countries for a very long time. It is also a source of omega-3, minerals (calcium, iron, zinc), and B vitamins. In addition, tofu is low in calories (148 kilocalories per 100 grams) and free of unhealthy fats.

tofu

Seitan

Seitan is made from rehydrated wheat gluten. Rich in protein (20.6 grams per 100 grams), iron, and free of saturated fat, it is an interesting alternative to meat. In addition to being low in calories (134 kilocalories per 100 grams), its high fiber content facilitates intestinal transit and promotes a feeling of fullness.

spirulina

Microalgae

Microalgae such as chlorella and spirulina are packed with health benefits and are also excellent sources of protein (57.5 grams of protein per 100 grams of spirulina). They are rich in essential amino acids, minerals (iron, copper, magnesium, zinc, sodium, phosphorus, potassium, selenium, manganese) and vitamin B12. They also contain compounds with antioxidant, anti-inflammatory, hypolipidemic, and hypoglycemic properties. Spirulina is particularly associated with reducing blood cholesterol and inflammation.

legumes

Legumes

Finally, legumes are among the foods rich in protein. Red beans contain 9.63 grams of protein per 100 grams, chickpeas 8.31 grams, lentils about 10 grams, and split peas 8.6 grams per 100 grams. In addition to protein, they are sources of vitamin B and minerals such as iron, calcium, potassium, magnesium, and zinc. They make you feel full, and the iron they contain helps the body transport oxygen. They are low in fat and have a low glycemic index.

Today, there are several alternatives to meat that provide the nutrients the body needs. However, it is important to be mindful of industrial alternatives, which can be high in sodium and other food additives.

Sources:

Proteins. ANSES. Available at: https://www.anses.fr/fr/content/les-prot%C3%A9ines

Iron. ANSES. Available at: https://www.anses.fr/fr/content/le-fer

Ciqual. Food composition table. ANSES. Available at: https://ciqual.anses.fr/

Discover more articles on the microbiota.

Which foods are highest in fiber?

Which foods are highest in fiber?

Jan

Fiber stimulates digestion, promotes satiety, and lowers cholesterol levels. A varied and balanced diet meets the body's needs.

Take control of your diet with Shido.

Learn
A

Top antioxidant-rich foods

Top antioxidant-rich foods

by | Jan 16, 2026 | Diet

Top antioxidant-rich foods

What are antioxidants used for?

Antioxidants protect the body from free radicals. They capture free radicals and reduce the damage they cause to the body. Oxidative stress generated by free radicals is implicated in many diseases such as cancer, cardiovascular disease, and neurodegenerative diseases. In addition, free radicals are partly responsible for accelerating cellular aging. The body has developed systems to eliminate these free radicals, but they are not sufficient to eradicate them all. Among the foods we eat, fruits and vegetables are excellent sources of antioxidants. The nutrients they contain, such as vitamin C, vitamin E, carotenoids, polyphenols, selenium, and zinc, have remarkable antioxidant properties. These nutrients can limit the damage caused by free radicals in the body. 

What are our antioxidant requirements?

To determine the antioxidant activity of foods, the ORAC (Oxygen Radical Absorbance Capacity) index was developed by the Human Nutrition Research Center of the U.S. Department of Agriculture. It measures the ability of food to absorb free radicals. It is expressed in units per 100 grams. It is now recommended to eat between 3,000 and 5,000 ORAC units per day.

3-2-

Where can antioxidants be found?

a) Fruit

Among the foods richest in antioxidants, fruit ranks at the top, especially red fruit. Acai berries contain 102,700 ORAC units per 100 grams, elderberries 14,697, blueberries 9,621, cranberries 9,090, and finally, prunes 8,059 ORAC units per 100 grams. In addition, they contain significant amounts of vitamins and minerals. They are also excellent sources of fiber and low in calories.

 

b) Vegetables

Vegetables are also very rich in antioxidants. They are closely followed by fruits. Artichokes contain 9,416 ORAC units per 100 grams, red beans 8,606, lentils 7,282, soybeans 5,409, and red cabbage 2,496 ORAC units per 100 grams. In addition, they provide vitamins, minerals, and fiber while being low in calories. The fiber they contain improves digestion and promotes a feeling of fullness.

 

c) Herbs and spices

Herbs and spices also provide antioxidants. Cloves provide 290,283 ORAC units per 100 grams, dried oregano 175,295, dried rosemary 165,280, dried thyme 157,380, and ground cinnamon 131,420 ORAC units per 100 grams. However, it is rare to consume 100 grams of these. It is thanks to vegetables and fruits that our needs are met, whereas herbs and spices generally do not provide sufficient amounts.

Nuts

d) Nuts

Nuts are a source of antioxidants. Pecans contain 17,940 ORAC units per 100 grams, hazelnuts 9,645, pistachios 7,675, almonds 4,454, and peanuts 3,166 ORAC units per 100 grams. They are also rich in minerals, vitamins, and omega-3 fatty acids. Eating nuts is associated with lower cholesterol and a reduced risk of cardiovascular disease.

 

e) Cocoa

Due to the nutrients it contains, dark chocolate has 20,816 ORAC units per 100 grams. It therefore also has a real antioxidant effect. Cocoa is also rich in minerals (copper, zinc, potassium, magnesium) and vitamins (A, B1, B2, B3, C, E).

Conclusion

Antioxidants play a major role in protecting the body against free radicals, premature aging, and age-related diseases. To ensure maximum protection for the body, it is essential to eat a diet rich in fruits and vegetables, as these are the richest sources of antioxidants.

Sources:

David B. Haytowitz, Seema Bhagwat. USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Food, Release 2. U.S Department of Agriculture. May 2010.

Discover more articles on the microbiota.

Which foods are highest in fiber?

Which foods are highest in fiber?

Jan

Fiber stimulates digestion, promotes satiety, and lowers cholesterol levels. A varied and balanced diet meets the body's needs.

Take control of your diet with Shido.

Learn
A

Top foods richest in omega-3

Top foods richest in omega-3

by | Jan 16, 2026 | Diet

Top foods richest in omega-3

What are omega-3s used for?

Lipids are more commonly known as fats and are essential for the body to function properly. Lipids include unsaturated fatty acids, which break down into omega-3 (linolenic acid), omega-6 (linoleic acid), and omega-9 (oleic acid). Omega-3 and omega-9 are beneficial, while omega-6, if consumed in excess, can impact the functioning of omega-3 and omega-9. Omega-3 is essential for the development and proper functioning of the nervous system. In addition, they are associated with lower blood pressure, reduced triglyceride levels, and a lower risk of cardiovascular disease.

2-

What are our omega-3 requirements?

The AFSSA recommends that omega-6 should account for 4% of total energy intake and omega-3 for 1%. The omega-6/omega-3 ratio should not exceed 5. The ideal ratio is between 2 and 5, i.e. 3 omega-6 molecules for every omega-3 molecule. As today's diet is particularly rich in omega-6, foods rich in omega-3 should be favored.

3-

Where can you find omega-3?

a) Seeds and oils

Seeds and the oils extracted from them are excellent sources of omega-3. Flaxseed oil is the food richest in omega-3, containing 53.3 grams per 100 grams. Flaxseeds contain 21 grams per 100 grams and chia seeds contain 17.8 grams. Seeds are also sources of nutrients, protein, and fiber. Chia seeds are rich in B vitamins and minerals such as calcium, phosphorus, potassium, and magnesium. They are associated with a reduction in blood cholesterol and cardiovascular disease. They promote digestion and help the body fight free radicals. Flax seeds are also rich in fiber, protein, and minerals such as iron and selenium. To fully enjoy their benefits, it is advisable to blend them to facilitate absorption.

b) Nuts and oils

Nuts (walnuts, cashews, pecans, hazelnuts, almonds, etc.) and some of their oils are also rich in omega-3. Walnut oil contains 11.9 grams of omega-3 per 100 grams, while pecan oil contains 7.5 grams per 100 grams. In addition, nuts are excellent sources of fiber, vitamins, minerals, and antioxidants. They provide vitamins B, A, and E, calcium, phosphorus, magnesium, manganese, iron, copper, zinc, and potassium. They are associated with lower cholesterol and a reduced risk of cardiovascular disease.

c) Rapeseed oil

Rapeseed oil contains 7.54 grams of omega-3 per 100 grams. Consuming rapeseed oil is associated with a reduction in cholesterol and the risk of cardiovascular disease. To fully benefit from its nutritional properties, it is recommended to consume extra virgin oil, obtained by cold pressing.

d) Fish

Oily fish are also good sources of omega-3. Mackerel contains 0.83 grams and sardines 0.47 grams. Fish are also rich in protein, vitamins (A, B, D, E, etc.) and minerals (phosphorus, selenium, zinc, etc.). Crab rillettes contain 1.18 grams of omega-3 per 100 grams and salmon rillettes contain 0.98 grams.

salmon

e) Vegetables and legumes

Vegetables such as spinach, broccoli, cauliflower, kale, and avocado are also sources of omega-3. Spinach contains 0.37 grams of omega-3 per 100 grams, broccoli 0.13, cauliflower and avocado 0.15, and kale 0.4 grams per 100 grams. It is therefore important not to overlook them. They are also rich in vitamins such as vitamins A and B and minerals such as calcium and potassium. They are also high in dietary fiber. White beans contain 0.37 grams of omega-3 per 100 grams.

Conclusion

Omega-3s are true allies to good health. It is therefore important to ensure that you consume enough of them to reap their benefits. If you consume too much omega-6, omega-3s can no longer function properly. Omega-6 limits the use of omega-3, so it is important to balance your intake of these two fats.

 

Sources:

https://www.anses.fr/fr/content/les-acides-gras-om%C3%A9ga-3

https://www.cerin.org/wp-content/uploads/2017/01/symposium-dernieres-recommandations-lipides-theorie-assiette.pdf

l.anses.fr/

Discover more articles on the microbiota.

Which foods are highest in fiber?

Which foods are highest in fiber?

Jan

Fiber stimulates digestion, promotes satiety, and lowers cholesterol levels. A varied and balanced diet meets the body's needs.

Take control of your diet with Shido.

Learn
A

High-fiber bread to improve your gut microbiota?

High-fiber bread to improve your gut microbiota?

by | Jan 16, 2026 | Diet

High-fiber bread to improve your gut microbiota? A study backs this up. 

Cardiometabolic diseases, which include cardiovascular diseases and metabolic diseases such as high blood pressure and obesity, are affecting more and more people around the world. They are exacerbated by smoking, excessive alcohol consumption, a sedentary lifestyle, and an unbalanced diet (1,2). Certain parameters are disrupted in these diseases, such as cholesterol levels, and can lead to premature death (3,4,5). It is important to prevent these diseases, but also to monitor the associated blood parameters in order to normalize them. In this article, we will see how increasing fiber consumption through enriched bread can have a beneficial effect on cardiometabolic risk by modifying blood test results and the composition of the microbiota in high-risk individuals.

 

What are the benefits of a high-fiber diet?

A scientific study published in the journal Gut Microbes in March 2022 demonstrated the positive effect of dietary fiber diversity on the regulation of certain blood parameters, including fat profile, in people at high risk of developing cardiometabolic diseases (6).

This study, led by INRAE (French National Research Institute for Agriculture, Food and the Environment) and CRNH (Center for Research in Human Nutrition), tested the effect of a multi-fiber bread, containing a mixture of soluble and insoluble fibers, on subjects with a high cardiometabolic risk. It highlighted an improvement in blood cholesterol levels, LDL cholesterol (commonly known as bad cholesterol), insulin levels, and HOMA (which is used to calculate insulin resistance), as well as changes in the composition of the gut microbiota, in just two months in a population at high cardiometabolic risk.

The 39 subjects monitored (22 women and 17 men) all consumed conventional bread and bread enriched with multiple fibers. Numerous parameters were measured before and after bread consumption in these individuals to assess the effect of enrichment with various fibers. Analysis of the data showed that only fiber-enriched bread altered the composition of the gut microbiota and certain blood values. Indeed, the levels (relative abundance) of specific bacterial species changed after two months of consuming fiber-enriched bread. Conversely, consumption of conventional white bread did not alter the presence of gut bacteria.

In addition to the composition of the gut microbiota, consumption of multi-fiber bread improved certain blood parameters such as total cholesterol, LDL cholesterol, insulin levels, and the HOMA index of insulin resistance. These parameters are disrupted in people with high cardiometabolic risk. The observed decrease in cholesterol levels could be due to an increase in the presence of the bacterium Parabacteroides distasonis with the consumption of multifiber bread. This bacterium can modify bile acids, which are involved in cholesterol production.

 

Why is fiber important for the gut microbiota?

The gut microbiota is the collection of microorganisms, mainly bacteria, present in the intestine. It was formerly known as the intestinal flora. These microorganisms are present in increasing concentrations from the stomach to the colon (large intestine). We now know that they influence how our bodies function, including digestion, sleep, stress, immunity, and much more. The hundreds of billions of intestinal bacteria that we host contribute to our well-being. It is therefore important to take care of them and promote their diversity and balance, as depleted or unbalanced intestinal flora increases the risk of developing certain chronic diseases.

The study cited above demonstrates the beneficial effect of consuming bread rich in various fibers on certain blood values in people at high cardiometabolic risk. This improvement is accompanied by changes in the composition of the gut microbiota.

Why is fiber important for the gut microbiota and, more generally, for health, as this study shows? Are all fibers equal?

Plant fibers are compounds that are indigestible by humans, mainly found in fruits, vegetables, whole grains, and legumes. There are soluble fibers and insoluble fibers. Both have important and complementary roles. To put it simply, soluble fibers feed the gut microbiota, while insoluble fibers stimulate intestinal transit.

High-fiber

How can you increase your fiber intake?

ANSES (the French Agency for Food, Environmental and Occupational Health & Safety) recommends consuming around 30 grams of fiber per day. However, the average French person consumes just 20 grams (7). It is therefore important to enrich our diet with fiber-rich foods such as whole grains, legumes, and vegetables. However, it can be difficult to incorporate more fiber into your diet. One simple way to do this is to choose an everyday product, such as high-fiber bread.

In fact, it was a fiber-enriched bread that was tested in the study conducted by INRAE and CRNH Rhône Alpes. The bread studied provides a significant amount and variety of fiber thanks to a blend of seven soluble and insoluble plant fibers. This makes the bread three times richer in fiber than a traditional baguette (which contains 3.8 g of fiber per 100 g of bread) (8).

The effects of fiber-enriched bread proven by study

Eating a sufficient amount of varied fiber every day is important for stimulating the growth of different types of bacteria in the gut microbiota, so it is necessary to vary the sources of fiber.

The INRAE study (6) tested the effectiveness of a commonly consumed product. This bread, enriched with seven types of fiber, had an effect on the gut microbiota by modifying the presence of certain bacterial species and also regulated cholesterol and insulin levels and the HOMA index of insulin resistance. It reminds us of the important role that consuming a variety of plant fibers plays in our health.

 Sources: 

1. Tahira Farooqui. Chapter 10 – Link between gut microbiome and cardiometabolic diseases. Gut Microbiota in Neurologic and Visceral Diseases, 2021, Pages 185-205. https://doi.org/10.1016/B978-0-12-821039-0.00013-7
2. Gundu HR Rao. Cardiometabolic Diseases: A Global Perspective. Journal of Cardiology and Cardiovascular Therapy, Volume 12, Issue 2, 2018
3. Richard Kones & Umme Rumana. Cardiometabolic diseases of civilization: history and maturation of an evolving global threat. An update and call to action. Annals of Medicine, Volume 49, 2017 – Issue 3. https://doi.org/10.1080/07853890.2016.1271957
4. Joseph Fomusi Ndisang and Sharad Rastogi. Cardiometabolic Diseases and Related Complications: Current Status and Future Perspective. BioMed Research International Volume 2013.
5. Nilay S. Shah, Donald M. Lloyd-Jones, Martin O’Flaherty, Simon Capewell, Kiarri Kershaw, Mercedes Carnethon, and Sadiya S. Khan. Trends in Cardiometabolic Mortality in the United States, 1999-2017. JAMA. 2019 Aug 27; 322(8): 780–782.
6. Ranaivo H, Thirion F, Béra-Maillet C, Guilly S, Simon C, Sothier M, Van Den Berghe L, Feugier-Favier N, Lambert-Porcheron S, Dussous I, Roger L, Roume H, Galleron N, Pons N, Le Chatelier E, Ehrlich SD, Laville M, Doré J, Nazare JA. Increasing the diversity of dietary fibers in a daily-consumed bread modifies gut microbiota and metabolic profile in subjects at cardiometabolic risk. Gut Microbes. 2022 Jan-Dec;14(1):2044722. doi: 10.1080/19490976.2022.2044722. PMID: 35311446; PMCID: PMC8942430.
7. https://www.anses.fr/fr/content/inca-3-evolution-des-habitudes-et-modes-de-consommation-de-nouveaux-enjeux-en-mati%C3%A8re-de#:~:text=Fiber%20intake%20
8. https://ciqual.anses.fr/

Discover more articles on the microbiota.

Which foods are highest in fiber?

Which foods are highest in fiber?

Jan

Fiber stimulates digestion, promotes satiety, and lowers cholesterol levels. A varied and balanced diet meets the body's needs.

Take care of your microbiota with Nahibu.

Test

A balanced diet: the key to taking care of your microbiota

A balanced diet: the key to taking care of your microbiota

by | Jan 16, 2026 | Diet

A balanced diet: the key to taking care of your gut microbiota

As you know, health starts with nutrition. Successfully implementing a balanced diet over the long term is already a big step toward taking care of your microbiota and your overall health. By also getting enough sleep and exercising regularly, you create a virtuous cycle.

How can you achieve a balanced diet?

Ideally, you should consult a dietitian who can recommend a diet tailored to your needs. But we're going to share with you the basics of a balanced diet that you can start implementing right away.

First, it is advisable to divide your food intake into three meals (breakfast, lunch, and dinner) and one or two snacks.

Your breakfast can be savory or sweet and should include a whole grain product (oatmeal, whole wheat bread, muesli, etc.), fresh seasonal fruit, a serving of nuts (almonds, walnuts, hazelnuts, or their purée form), and possibly a dairy product or plant-based alternative (almond milk, soy yogurt, vegan cheese, etc.). 

Ideally, your lunch and dinner plates should contain ¼ animal or plant protein (meat, fish, eggs, tofu, tempeh, seitan), ¼ whole grains (pasta, rice, millet, einkorn wheat, lentils, chickpeas, bread, etc.), ½ vegetables, and one serving of vegetable oil. Ideally, you should choose raw products that you can cook yourself, sourced from organic, seasonal, and local farms. 

Snacks can be savory or sweet, depending on the rest of your meals: fresh fruit and nut butter, a small cheese and vegetable sandwich, or fruit compote and a square of dark chocolate with a handful of nuts.

 

Balanced

Make Me Healthy, the dietary rebalancing specialist

Make Me Healthy specializes in nutritional rebalancing. Their team of passionate dietitians supports many patients in their journey. The goals may vary: weight loss/gain, weight stabilization, medical conditions, pregnancy… but the basis remains the same: taking care of their health. 

Establishing a balanced diet means providing your body with everything it needs to function properly, while still enjoying what you eat so that you can maintain this new lifestyle in the long term. This is an extremely important point. It is a new lifestyle that you will establish with your dietitian, and the goal is to anchor your new habits in a routine that suits you, which means no restrictions. Forget about diets; Make Me Healthy is here to support you in rebalancing your diet.

More specifically, while providing your body with high-quality foods (raw, organic, seasonal, and local), as you may already be doing, is excellent, it is important that the portions in each food category are tailored to your needs and that the macronutrient distribution is correct. The same applies to micronutrients: it is essential that they meet your needs. 

To do this, you can consult a dietitian who will calculate your energy requirements based on your basal metabolic rate, age, gender, weight, height, physical activity, etc. At Make Me Healthy, our team of dietitians also takes into account your current diet, based on your food logs and a comprehensive dietary assessment, to offer you a tailored nutrition plan. They then ensure a good balance of macronutrients and micronutrients and proceed with the appropriate portioning.

Don't worry, for you this translates into a dietary program that tells you the quantities of different food categories to consume at each meal (breakfast, lunch, dinner, and snack(s)). And even better, you'll find more than 700 recipes on their app to make it even easier to follow your dietary program. All you have to do is follow the recipe using your measurements.

 

Tailored dietary programs

In addition to your dietary program, follow-up consultations allow your dietitian to adapt your dietary program based on how you feel, your progress toward your goal, and, of course, to answer any questions you may have during the follow-up. 

From the very first week, their patients feel positive effects on their digestive system: reduced or even eliminated bloating, a flatter stomach, regulated bowel movements… One thing is certain, your microbiota will thank you. Once a balanced diet is in place, Make Me Healthy recommends a probiotic treatment, to be taken at least once a year, to restore your intestinal flora.

Then, within a few weeks, you will see an improvement in the quality of your skin and hair, and above all, your energy levels will skyrocket! 

Thanks to the partnership between Nahibu and Make Me Healthy, we are offering you exceptional discounts on consultation packages with our team of dietitians: 

  • 5 euro discount on the 3-consultation package with the code NAHIBU5
  • 10 euro discount on the 8-consultation package with the code NAHIBU10
  • 15 euro discount on the 12-consultation package with the code NAHIBU15

The dietary consultations offered by Make Me Healthy may be covered by your health insurance or supplemental health insurance. Feel free to send them a quote to find out how much you can be reimbursed.

Nutrition is the first step to taking care of yourself.😉

 

Discover more articles on the microbiota.

Which foods are highest in fiber?

Which foods are highest in fiber?

Jan

Fiber stimulates digestion, promotes satiety, and lowers cholesterol levels. A varied and balanced diet meets the body's needs.

Take care of your microbiota with Nahibu.

Test

Does diet affect our mood?

Does diet affect our mood?

by | Jan 16, 2026 | Diet

Gut-Brain Axis:

How Food Affects Your Mood

Is Happiness on Your Plate?

Have you ever noticed that your mood influences your food choices?

When you're feeling blue, you often crave something sweet. This is not surprising, as eating foods high in sugar, salt, or fat stimulates the release of dopamine in the brain and activates the reward circuit.
But did you know that the opposite is also true?

What you eat can have a direct impact on your stress, anxiety, and mental clarity.
This biological link is largely based on the gut microbiota, an ecosystem of billions of microorganisms living in our intestines. Nutritional psychiatry, a rapidly growing field, confirms that the health of what is known as our second brain is closely linked to our nutrition. A diet tailored to your microbiota can therefore become your best ally for lasting intestinal and emotional well-being.

The Gut-Brain Axis: A Highway of Communication

The gut and the brain communicate constantly, both through nerve pathways, particularly via the vagus nerve, and through biochemical mechanisms involving neurotransmitters. This two-way relationship, known as the gut-brain axis, influences our mood, emotions, and even our daily motivation.

Serotonin: The Happiness Hormone is Produced in the Gut

Serotonin is a neurotransmitter that is essential for cognitive well-being. It plays a role in regulating mood, stress, and sleep. Although it plays a central role in the brain, its production depends largely on our gut: nearly 95% of the serotonin in our body is synthesized there. This production is directly linked to the balance of the gut microbiota, certain bacteria of which are involved in converting nutrients into serotonin precursors.
Therefore, a suitable diet promotes good gut health and contributes to better emotional balance. Conversely, intestinal dysbiosis can disrupt this production, leading to irritability, anxiety, or sleep disorders.

happiness-mood-nahibu

Mediterranean Diet vs. Western Diet: The Mood Match

Not all calories have the same impact on mental health. Scientific studies show that the type of diet directly influences the risk of depressive disorders and emotional well-being.

The Western Diet: The Inflammation Trap

Rich in ultra-processed foods and refined sugars and low in fiber, the Western diet promotes several imbalances:

  • Intestinal dysbiosis, marked by a loss of bacterial diversity.
  • Chronic inflammation disrupting gut-brain communication.
  • Low mood associated with persistent fatigue.

The Mediterranean Diet: Fuel for Well-being

Based on fruits, vegetables, legumes, nuts, and olive oil, the Mediterranean diet is a pillar of intestinal health:

  • It provides the fiber and polyphenols essential for microbial diversity.
  • It supports a balanced and resilient microbiota.
  • It naturally stabilizes mood over the long term.

Nahibu tip: Focus on diversity to support both your microbiota and your mood: the more colorful your plate, the more varied your sources of fiber and polyphenols.

healthy-food-sante-nahibu

The Power of SCFAs: The Molecules of Serenity

When we consume fiber, it is fermented by our gut bacteria into short-chain fatty acids (SCFAs): mainly butyrate, propionate, and acetate. These molecules play a key role in the gut-brain balance. Their effects on the brain are significant:

  1. Anti-inflammatory: They protect the nervous system by limiting inflammation.
  2. Regulatory: They participate in the production and modulation of soothing neurotransmitters.
  3. Protective: They strengthen the intestinal barrier, preventing pro-inflammatory molecules from passing into the bloodstream.

By feeding your good bacteria, you promote intestinal balance that provides lasting support for brain serenity.

Why Analyze Your Microbiome with Nahibu?

Every microbiota is unique. To optimize the link between diet and mood, it is essential to know precisely the composition and functioning of your intestinal flora.

Shotgun Metagenomic Sequencing: Absolute Precision

Nahibu uses shotgun metagenomic sequencing technology, which is currently the most advanced technology for microbiota analysis. It allows us to:

  • Identify the bacterial species present with great precision.
  • Determine their actual functions (what they do for you).
  • Assess their ability to produce key molecules, such as butyrate or serotonin precursors.

With this data, we can offer you personalized nutritional recommendations to tailor your diet to your emotional needs.

FAQ

 

Can

Diet is not a substitute for medical or psychological care. However, sufficient fiber and omega-3 intake supports gut health, reduces brain inflammation, and helps stabilize mood naturally.

What

Psychobiotics are foods that affect mood via the microbiota. Focus on fiber (leeks, onions, bananas), polyphenols (red fruits, dark chocolate, green tea), and fermented foods (kefir, kombucha, sauerkraut).

How

Chronic digestive problems (bloating, irregular bowel movements, etc.) combined with mental fatigue or irritability can be signs of dysbiosis. A Nahibu test can accurately check for this.

alimentation-nahibu-microbiote

Conclusion: Take care of your gut to free your mind

Diet is the primary lever for emotional balance. By nourishing your microbiota with a varied, high-quality diet, you promote the production of serotonin and AGCC, which are key to regulating mood.
With Nahibu, you can move from intuition to science. Analyze your microbiota accurately and receive tailored nutritional advice to boost your morale.

 

Sources and references:

  • Cryan JF, Dinan TG. Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior. Nat Rev Neurosci.
  • Dalile B, et al. The role of short-chain fatty acids in microbiota-gut-brain communication. Nat Rev Gastroenterol Hepatol.
  • Sánchez-Villegas A, et al. Mediterranean diet and depression risk: meta-analysis. Mol Psychiatry.
  • Nahibu. Scientific documentation and protocol for the gut microbiota analysis kit. 2025.

Take care of your microbiota with Nahibu.

Test

Discover more articles on the microbiota.

Which foods are highest in fiber?

Which foods are highest in fiber?

Jan

Fiber stimulates digestion, promotes satiety, and lowers cholesterol levels. A varied and balanced diet meets the body's needs.

Take care of your microbiota with Nahibu.

Test