More than 70% of the immune system resides in the gut; here are the keys to keeping your microbiota balanced
Yoghurt from La Fageda, a nonprofit foundation dedicated to making dairy products, rose to fame after a scientific study analysed the key to Maria Branyas Morera’s longevity. Branyas, who in 2023 became the longest living person in the world, died at the age of 117 in 2024, surpassing the average life expectancy of Spanish women by more than 30 years. The enlightening results of the research highlighted that her gut health was comparable to that of a much younger person and Maria herself revealed on her social networks (managed by her relatives) that part of the secret of her 117 years consisted of consuming three servings of natural yoghurt daily, without exception.
And although it is true that these fermented dairy products are beneficial for our gut health
(if they are natural and without added sugars) thanks to their live probiotics, such as Lactobacillus and Streptococcus, which help balance the bacterial flora, improve digestion, strengthen the immune system and reduce inflammation, we must emphasise that our microbiota does not live on yoghurt alone. There are so many other habits that, without too much effort, can also do a lot for our intestinal wellbeing.
“More than 70 % of the immune system resides in the intestine and its balance is key,” says Montse Prados, endocrinologist expert in nutrition. According to the doctor, alterations in the microbiota, intestinal permeability or unidentified intolerances generate a constant immune activation and this is related not only to digestive symptoms, but also to fatigue, mood alterations, hormonal changes, inflammation and difficulty in regulating body weight. “It is therefore important to understand that ageing does not depend only on the passing of the years, but also on the internal state of the organs,” he sentences.
Ana Quiroa Fernández de Soto, a pharmacist at the Madrid-based Farmacia Collazo, seconds that and warns: “The market is saturated with probiotics that promise to improve our microbiota, but they die before crossing the border of the stomach. The classic mistake is to think that any yoghurt or capsule will do. If the probiotic doesn’t survive gastric acids, you’re just taking expensive placebos.” Because the gut is our second brain, if it’s inflamed, our energy, mood and immune system will be too. “Restoring that ecosystem is the only way to end recurrent bloating,” he argues. Here are his recommendations for how to do it successfully and, what’s more, without too much effort on our part. Take note:
The 5 rules for a balanced intestinal ecosystem, according to a pharmacist
- Chrononutrition (meal timings) as an ally: “The intestine has its own biological clock. Eating a late dinner and going to bed quickly forces bacteria to ferment food stagnantly during sleep. Bringing dinner forward an hour and a half is not a diet, it is a liberation for your digestion.”
- The rule of 30 chews: “Digestion starts in the mouth, but bloating starts with the rush. Chewing until the food is almost liquid drastically reduces the workload of your microbiota and avoids aerophagia (swallowing air), responsible for 30% of the extra abdominal volume.”
- Beware of too much ‘raw’ at night: “Sometimes, in the eagerness to eat healthy, we overindulge in evening salads. Cellulose is difficult to process when the metabolism slows down at the end of the day. If you suffer from bloating, cooked or steamed vegetables are better after eight o’clock in the evening”.
- Post-meal mobility: “It’s not about going to the gym, we’re talking about avoiding mechanical collapse. A ten-minute walk after the main meal helps to prevent gas from getting trapped in the bends of the intestine and promotes natural peristalsis”.
- The temperature of drinks: “Drinking ice water during meals can momentarily ‘put to sleep’ digestive enzymes. The digestive system works best at its internal temperature (37°C); warm liquids or infusions are the best friends of an active microbiota”.
