The microbiota is the true conductor of our health. Carmen Tanguy, naturopath expert on the subject, reveals to us how to identify the warning sign of an intestine in distress and shares her concrete advice for restoring it in just a few days.
Nicknamed the “second brain”, the intestine is much more than a simple digestive organ. Populated by billions of microorganisms, the intestinal microbiota (flora) influences our immunity, our weight and even our mood. However, this fragile ecosystem is constantly harmed by our modern way of life. “An unbalanced microbiota can result in physical and psychological symptoms because the gut and brain are closely linked through the vagus nerve“, explains to the Journal des Femmes Carmen Tanguy, naturopath and author of the book “The Vagus Nerve” (ed. Rustica).
The causes of an unregulated microbiota can have several origins: a diet rich in sugars and low in fiber, regular use of antibiotics or even a sedentary lifestyle. But the most insidious culprit remains chronic stress. “Stress activates the hypothalamic-pituitary-adrenal axis and disrupts communication via the vagus nerve, reducing microbiota diversity and promoting inflammation“, explains Carmen Tanguy. Ultimately, a microbiota depleted of good bacteria weakens the immune system, which leads to frequent infections (like repeated colds that drag on), the appearance of new allergies or food intolerances that you did not have before. This imbalance can also be seen on the scale when you gain a few kilos as well as on your face through outbreaks of acne or eczema, signs that your intestinal barrier is no longer playing its role of filter.
The signs of a distressed microbiota can be varied: chronic fatigue even after a good night’s sleep, mood disorders, irresistible food cravings for sugar. But these three symptoms are not very specific and common to many health problems. The best clue to know if your microbiota is going wrong is in digestion: “digestive disorders that persist for more than 3 consecutive days, such as bloating, gas, alternating constipation and diarrhea, are key indicators of a dysregulated microbiota“, underlines Carmen Tanguy.
To regain control of your microbiota, Carmen Tanguy recommends two concrete changes to adopt tomorrow: First, “on the plate, it is crucial to add prebiotic foods to feed the good bacteria“First thing in the morning, she recommends opting for a prebiotic breakfast of oatmeal, a ripe banana and ground flaxseed, to promote better digestion and improve microbial diversity.”These Simple Adjustments Help Reduce Bloating in 3-5 Days and Improve Energy“, she assures.
Two, “Diaphragmatic breathing is an effective way to stimulate the vagus nerve“, explains Carmen Tanguy. This practice, which consists of taking 5 minutes each morning to breathe deeply and slowly, activates the vagus nerve and helps regulate intestinal motility.
“This instantly reduces cortisol, boosts digestion and improves microbiota diversity in the long term.“, she adds. Restoring the balance of the microbiota requires simple but powerful actions. As our expert reminds us, “stimulating the vagus nerve and nourishing good bacteria are essential keys to maintaining good intestinal health and, by extension, overall well-being.”
Thanks to Carmen Tanguy, naturopath and author of the book “The Vagus Nerve” (ed. Rustica). Exclusive interview carried out on March 13, 2026 by Journal des Femmes.
