Inside your gut lies an unexpected world, teeming with microorganisms. This tiny universe, invisible to our eyes, plays an immense role in our health. In this article, we explain what the microbiota really is and why it deserves your full attention.
What is the microbiota?
Imagine your body as a vast galaxy housing billions of microorganisms: bacteria, viruses, fungi… These tiny inhabitants, invisible to the naked eye, form well-organized communities called microbiota, which are found in various parts of the body: nose, mouth, genital organs, skin, but most importantly… in our gut! If all of them were gathered together and weighed, they could total up to 2 kg (4.4 pounds)1!
In this article, we will focus on the gut microbiota, a true cornerstone of our health. Did you know that 70 to 80% of the bacteria in our body live in the gut? They include hundreds of different species and play such essential roles2.
Bacteria: friend or foe?
The word “bacteria” often has a bad reputation. However, not all bacteria are “bad”! Our body also hosts many beneficial bacteria that support our health. Each one has its own specificity, and the more diverse they are, the better they collaborate to protect us and maintain our body’s balance.
Why is balance so important?
A healthy microbiota is characterized by a wide variety and abundance of good bacteria. This balance is crucial to prevent ‘dysbiosis,’ an imbalance that occurs when good bacteria are depleted, harmful bacteria proliferate, or microbial diversity decreases. An imbalanced microbiota can have significant consequences on our health.
Our microbiota is threatened by our lifestyle
Unfortunately, our modern lifestyle disrupts the balance of our microbiota, making it more prone to dysbiosis. Just like the planet’s biodiversity is at risk, the diversity of our gut bacteria is also under threat. The more industrialized a society is, the less diverse its microbiota tends to be.
The main contributing factors?
- Highly processed foods that are low in fiber but packed with sugars and all kinds of additives
- Excessive hygiene, limiting natural exposure to microorganisms
- Frequent and sometimes excessive use of antibiotics, which wipe out both harmful and beneficial bacteria3.
The consequences are far from minor. When the diversity of our microbiota decreases or becomes imbalanced, it can trigger various digestive issues (constipation, diarrhea, abdominal pain, bloating) and, over time, raise the risk of serious chronic conditions like diabetes, obesity, autoimmune diseases, cardiovascular problems, and even certain neuropsychiatric disorders4-8.
How is the microbiota formed?
It all begins at birth!
The story of our bacteria starts as soon as we enter the world. Before birth, a baby’s digestive tract is sterile, meaning it contains no microorganisms. During vaginal delivery, as the baby passes through the birth canal, they acquire their first “batch” of bacteria, primarily from the mother’s vaginal and fecal microbiota. In the case of a cesarean section, the baby’s microbiota is different: it is more colonized by bacteria from the hospital environment, the mother’s skin, and later from the father’s skin during skin-to-skin contact. This first exposure to bacteria is crucial because the first arrivals have the advantage over others: they settle in the best spots in the intestine. In other words, it’s a “first come, first served” rule 😉10.
Until the age of 3 to 5 years, the microbiota continues to evolve and diversify, influenced by various factors such as food intake, hygiene, medications, environment, and even genetics. Among these factors, breastfeeding, followed by the introduction of solid foods, plays a key role. Exposure to the environment—such as where we live, whether in the countryside or the city, or even contact with animals—also contributes to enriching and shaping the microbiota, which ultimately becomes unique to each individual11.
The key role of diet and lifestyle
Just like fingerprints, the gut microbiota is unique to every individual. However, it is not permanent: less than 10% of our microbiota is influenced by our genetics, while the rest can evolve depending on external factors. It’s a dynamic ecosystem.
A recent study reveals a surprising fact: people living in the same house, even if they’re not related, share a more similar microbiota than family members living apart12. This demonstrates that our diet and lifestyle have more influence than our genetic heritage! And that’s excellent news, as it means we have the power to directly impact our microbiota. Within just 24 hours, changes in dietary habits can begin to alter its composition13.
The superpowers of the microbiota
Although invisible to our eyes, the tiny organisms inhabiting our gut possess superpowers far beyond their size. Let’s explore the main benefits of these microscopic allies!
Production of really useful molecules
Our gut bacteria can produce essential vitamins for the body, such as B vitamins, which boost energy, and vitamin K, which is crucial for wound healing14.
The microbiota can also create remarkable small molecules called short-chain fatty acids (SCFAs) from the fiber of our diet. These SCFAs are true multitasking molecules15:
- They make the intestine slightly acidic, which slows the growth of harmful bacteria.
- They provide energy to intestinal cells, helping them regenerate quickly.
- They strengthen the intestinal lining, our protective barrier that prevents bacteria, toxins, and allergens from entering the bloodstream—a true defensive wall!
A guardian of our immune system
The gut microbiota acts as a natural shield, protecting our body through several mechanisms16:
- Physical barrier: The large number of beneficial bacteria forms a protective layer. Imagine an army of good bacteria lined up like a strong wall to defend our body—that’s our microbiota watching over us!
- Competition: When beneficial bacteria are abundant, they deprive harmful bacteria of nutrients, limiting their growth.
- Production of natural antibiotics: Our good bacteria produce “natural antibiotics” that inhibit the growth of harmful bacteria.
But that’s not all! The microbiota also regulates our immune system, helping our white blood cells identify real threats, like certain viruses and harmful bacteria. This allows the immune system to focus its defenses on actual intruders, avoiding attacks on good bacteria or, worse, our own cells17!
A regulator of weight and metabolism
The gut microbiota influences how we store fat and gain weight. This might partly explain why some people are more susceptible to weight gain than others, even with similar eating habits18,19.
Moreover, the microbiota affects our appetite and satiety. Depending on its composition, it can even influence cravings for fatty or sugary foods!
A key player in mental health
The microbiota plays a crucial role in communication between the gut and the brain, notably through the production of neurotransmitters (chemical messengers)20,21. Did you know that 95% of serotonin, often called the “happiness hormone,” is produced in the gut thanks to the microbiota?
The gut microbiota and the brain maintain a constant dialogue, often referred to as the gut-brain axis. This connection is tangible: who hasn’t experienced a stomachache before a stressful event? But this dialogue goes far beyond fleeting emotions—it influences our mood, stress levels, and may even play a role in complex disorders such as anxiety or depression22,23. Maintaining a balanced microbiota is therefore essential for our mental health.
Star foods for a healthy microbiota
Taking care of your microbiota starts on your plate. This precious ecosystem thrives on whole foods and fermented foods. Here are the must-haves to include in your daily diet!
 | Fiber |
Dietary fiber is essential for your gut’s microbiota health. Yet, most of us consume far too little! In France, 89% of adults fail to meet the 25 g/day recommended by the WHO, and in the United States, this figure rises to 95%24-26. However, getting enough fiber helps reduce the risk of strokes and diabetes27.
Why is fiber so important? Since fiber isn’t digested by the stomach or small intestine, it makes its way to the colon intact, where it becomes a favorite food for gut bacteria. These bacteria ferment the fiber, producing short-chain fatty acids (SCFAs) that offer incredible health benefits.
Here are some foods to prioritize28:
| 🥕 Vegetables | Garlic, artichokes, asparagus, beetroot, broccoli, carrots, chestnuts, endive, cabbage, fennel, green peas, corn, onions, parsnips, leeks, sunchokes |
| 🌿 Legumes | Beans, lentils, peas, fava beans, chickpeas |
| 🍎 Fruits | Avocado, bananas (not too ripe), dates, figs, kiwi, apples, nectarines, peaches, pears, prunes |
| 🌰 Nuts | Almonds, peanuts, walnuts, hazelnuts, pistachios |
| 🌻 Seeds | Chia, flaxseed, sunflower seeds, pumpkin seeds, sesame seeds |
| 🌾 Grains and starchy foods | Oats, whole wheat, millet, barley, cooled potatoes, quinoa, brown rice, rye, buckwheat |
Tips to boost fiber intake:
- Opt for whole fruits and vegetables. You can also eat the skin, as it often contains a lot of fiber—just make sure to opt for organic produce, since the skin can also concentrate pesticides.
- Limit fruit juices, which are low in fiber and normally high in sugar.
- Choose high-fiber grains like brown rice, buckwheat, oats, or quinoa, as they contain more fiber. Ideally, go for organic options, since the fiber is mostly in the outer layer of the grain, which also tends to concentrate pesticides.
- Add legumes to your meals at least twice a week29: chickpeas, beans, lentils, fava beans – To make them easier to digest, soak them in water overnight before cooking, then rinse them 2 to 3 times.
- Use less refined flours and opt for whole grain or ancient varieties like spelt or rye.
- Consume cold starches (like rice or potato salads). When cooled, they contain more resistant starch, a type of fiber that nourishes good gut bacteria30.
- Sprinkle seeds on your meals: on salads, yogurt, or baked goods. Remember to soak flax and chia seeds in liquid before consuming them, as they are great for supporting transit!
 | Polyphenols |
Polyphenols are natural compounds plants produce to defend themselves against external stressors like insects, mold, or UV rays. And what protects plants can also protect… your microbiota! These compounds stimulate the good bacteria in your gut and boost microbiota diversity31.
The richest food in polyphenols include red fruits (blackcurrants, blueberries, raspberries), artichokes, coffee, dark chocolate (at least 70% of cocoa), black and green tea, and spices like turmeric, cloves, and anise32,33. By eating these foods regularly, you give your microbiota a real boost!
 | Organic Products |
It’s better to choose organic fruits and vegetables, as they contain on average 20 to 70% more polyphenols than conventional ones34. Eating organic food also helps you avoid exposure to chemical pesticides, which can weaken or kill certain bacteria in the microbiota. A double benefit!
 | Fermented Foods |
Fermented foods, such as yogurt, certain cheeses (especially those made with raw milk)35, kombucha, kefir, miso, tempeh, and lacto-fermented vegetables (like kimchi and sauerkraut), are a true treasure for your microbiota. These foods are packed with live beneficial bacteria that support the diversity and balance of the microbiota. They can be considered natural probiotics, contributing to both digestive and overall health36-38.
To fully benefit from their effects, it’s essential to consume these foods raw or unpasteurized, as heat destroys the live bacteria.
The enemies of a healthy microbiota
Now that we know why and how to take care of our gut microbiota, let’s review its worst enemies.
 | Antibiotics |
Antibiotics are designed to eliminate bacteria responsible for infections, but their mode of action is non-selective: they also destroy many beneficial bacteria of the microbiota. Like a bomb, the explosion will eliminate harmful bacteria but also causes collateral damage by killing “friendly” bacteria.
This phenomenon can have significant consequences, especially for children under three years old, whose microbiota is still developing. At this age, disrupting this delicate ecosystem can increase the risk of long-term health problems, such as asthma, food allergies39, diabetes, obesity40, and chronic inflammatory bowel disease41. In cancer patients, studies suggest that antibiotics may even reduce the effectiveness of chemotherapy and immunotherapy42.
While antibiotics are indispensable in certain situations, particularly for bacterial infections, it’s crucial to use them only when necessary, follow your doctor’s advice, and avoid self-medication.
 | Ultra-processed foods |
Packed with added sugars, saturated fats, and various additives, ultra-processed industrial foods can disrupt the microbiota.
Research indicates that certain food additives, such as emulsifiers, sweeteners, and colorings, can deplete and destabilize the gut microbiota while weakening the intestinal barrier. When this protective barrier becomes more permeable, harmful substances can enter the body, triggering a “silent” yet persistent inflammation.
Over time, this chronic inflammation can weaken the body and increase the risk of developing chronic conditions, such as allergies, certain autoimmune diseases (like Crohn’s disease), or even some cancers43-49.
 | Lack of physical activity |
Spending too much time inactive can harm the microbiota, reducing its diversity and weakening the intestinal barrier, which allows undesirable substances to pass through50.
On the other hand, physical activity enhances microbial richness and diversity, boosting the production of SCFAs (short-chain fatty acids)—valuable multitasking molecules51,52. It’s a win-win relationship: physical activity stimulates the microbiota, which in turn produces substances that increase our energy and physical performance, encouraging us to move even more53,54.
No need to run a marathon—the key is to stay active every day with simple, regular activities!
 | Chronic stress |
Prolonged stress disrupts the microbiota by increasing the production of cortisol, a hormone that promotes inflammation and destabilizes the gut. Additionally, stress often intensifies cravings for sugary or fatty foods, which feed “bad” bacteria and exacerbate inflammation. This can create a vicious cycle: the more we are stressed, the more we tend to adopt poor eating habits, and the more inflammation increases, further aggravating the situation55.
To break this cycle, it’s essential to take time each day to relax—whether through meditation, a walk in nature, or simply by a few minutes of deep breathing.
 | Excessive hygiene |
In the pursuit of disinfecting and sterilizing everything, we risk weakening our microbiota and especially for children, whose microbiota and immune systems are still in development. Overprotecting them from environmental microbes restricts their microbiota and their immune system from learning to differentiate between beneficial and harmful bacteria, leaving them more vulnerable later on.
A little bit of contact with germs is actually beneficial, as it helps the body learn how to make the difference between bad and good bacteria. Studies show that in populations with less strict hygiene practices, microbiota diversity tends to be higher—a key factor for better overall health56 !
Of course, maintaining hygiene is important, but it’s important not to become overly obsessive about it.
 | Not enough sleep |
A lack of sleep or an irregular sleep schedule can disrupt the balance of our microbiota. Just as our bodies are designed to be active during the day and rest at night, the microbiota is the same. Our microbiota loves regularity!
Even a slight disruption to this rhythm—such as staying up too late or getting too little sleep—can lead to an imbalance in the microbiota. Over time, this imbalance may contribute to the development of various chronic diseases57.
In summary: 10 keys to a healthy microbiota
Now that you understand the importance of the microbiota for our health, here are 10 essential tips to remember:
 | Let children explore their environment Encourage them to spend time outdoors, interacting with nature and animals. A little bit of "dirt" helps their bodies prepare better for real threats. |
| Limit antibiotics Use them only with a doctor’s prescription and avoid their use as much as possible in young children with fragile microbiota. |
 | Diversify your diet Eat a wide variety of foods rich in fiber and polyphenols (fruits, vegetables, legumes), and include fermented foods. |
 | Opt for less processed foods as possible Avoid ultra-processed foods and opt for homemade meals made with raw, organic, and seasonal ingredients. |
 | Include at least one different fruit or vegetable in every meal Variety is just as important as quantity! |
 | Choose whole grains over refined ones They are richer in fiber and better for your microbiota. |
 | Incorporate legumes into your meals Add them to your menus at least twice a week. |
 | Stay active! Even 10-15 minutes several times a day can make a difference. |
 | Take care of your sleep Go to bed at regular times, aim for 7 to 9 hours of sleep per night, and limit screen use in the evening, stopping at least an hour before bedtime. |
 | Prioritize mental well-being If you work in front of a screen, take 5-minute breaks every hour. Dedicate at least 10 minutes a day to meditation or deep breathing exercises. |
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- ⁴⁷ Whelan, K., Bancil, A.S., Lindsay, J.O. et al. Ultra-processed foods and food additives in gut health and disease. Nat Rev Gastroenterol Hepatol 21, 406–427 (2024). https://doi.org/10.1038/s41575-024-00893-5
- ⁴⁸ Csáki, K. F. (2011). Synthetic surfactant food additives can cause intestinal barrier dysfunction. Medical hypotheses, 76(5), 676-681.
- ⁴⁹ Lerner, A., & Matthias, T. (2015). Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease. Autoimmunity reviews, 14(6), 479-489.
- ⁵⁰ Antush, M.T.; Balemba, O.B.; Hendricks, S.A.; Flynn, M.; Geidl, R.; Vella, C.A. Associations of Sedentary Behavior and Screen Time with Human Gut Microbiome Composition and Diversity. Life 2024, 14, 363. https://doi.org/10.3390/life14030363
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Co-Author
Julien Scanzi
Hepato-gastroenterologist, speaker, author of two books, and zealous defender of gut microbiota on social media.
Greats article that refreshed the path we need to follow. Time & age, busy lifestyles and we start making sloppy quick substitutes. My daughter (50 yrs) & I were discussing this today, and tonight I’m trying to catch up on my emails and came across your article. I will be forwarding this to my daughters and a couple of friends. We love your app, and “Thank You” for helping all of us to make better choices.
Thank you for this information and for making it an easy read. Keep up the good work!
Thank you so much! Excellent article 🙂
Thank you for this information. My husband has Crohns Disease and this validated my own personal research.
Awesome information
I forwarded this article to my daughter. My only suggestion would be to give examples of “over-processed foods.” Thank you for your continued commitment to informing the world 😁
I loved this article and will share it with my family members! Great knowledge and advice. Some info I knew and my overall knowledge of the gut has blossomed. Now I have to act on the new information received. Thank you!
I pretty much eat this way for about 30 years now at a whopping 75 I have serious stomach issues diarrhea cramps in stomach had so many tests come up with nothing had LONG COVID for 5 years now I’m at my Witt’s ends don’t know what to do I was a runner still if I can muster up energy do weights I eat correctly what can you maybe suggest please
Do you have metals from old dental work in your mouth?
thank you kindly it really do work. appreciate
I read this at the right time
Thank you so much for taking the time to explain in detail
I enjoyed the article very much, packed with lots of information that I either didn’t think much about,or simply just didn’t know,my microbiota im assuming is all over the place i work nights and i occasionally fall short of rest that concerns me,.i have a lil work to do.I work hard at trying to be healthy I’ll be 61 i dont have anything medically going on at this time i thank God, I utilized your app Every single time I’m in the stores thanks again.
Thanks for the info.
Take you for sharing this information. ❤️
Great reminder,
I love that you took time to share this information with are family and friends also your app.. is awesome, Thank you…
Thanks! I appreciate the information!
Very informative but no help with implementation. Carbs, fats, sugar, fiber, saturated fat, and protein need to be in a balanced diet in measured quantities providing your 10 points areas to be able start making a change right a way. Bacically, recipes for meals for at least a month for starters for relearning what to eat as what to buy, proprtion and eat according to a client members weight age and sex. I have spent hours databasing and analyzing what we buy and what I eat based on what by wife learned to buy and cook and my mother cooked to hopefully manage and buy nutrition by fact. With lout help and a few month I still not there!
Very informative but no help with implementation. Carbs, fats, sugar, fiber, saturated fat, and protein need to be in a balanced diet in measured quantities providing your 10 points areas to be able start making a change right a way. Bacically, recipes for meals for at least a month for starters for relearning what to eat as what to buy, proprtion and eat according to a client members weight age and sex. I have spent hours databasing and analyzing what we buy and what I eat based on what by wife learned to buy and cook and my mother cooked to hopefully manage and buy nutrition by fact. Without help and a few month I still not there!
Thank you so for this most informative and interesting information. I do suffer from gut health issues and will try and incorporate many of these life-changing ideas into my everyday And also plan on sharing with friends and family. Thank you again. PS I absolutely love and use my Yuka app almost every day. Sincerely, Tina
Thank you! Great information
Thank you for your information!
Very interesting
Hello ,thank you for sending me all this information.Is so important.Long time i follow you .
Thank you very much. That was very informative.
Very helpful article. Thank you!
This is an excellent article that explains why nutrition and a consistent healthy lifestyle are so important. I will share it.
Excellent info! Thank you.
Very informative and thought provoking. I will implement many of the suggestions.
Thank you. Very informative article.
Very good article but I would have been interested in how NSAIDs (besides antibiotics that you discuss in the article) affect gut microbes and if you have to take NSAIDs for inflammation for a short or longer period of time recovery from surgery or an injury what could one do to help to reduce an over abundance of acidity in the gut in a healthy way.
This article was super informative and easy to read. Thank you for sharing 💞
Great article! Thank you for the details and lists of good and bad foods.
Thank you. Very informative! I use your app while shopping. Love it!
Really love the information you provide and continue to use and love the Yuca app! I have shared this app with lots of people and will continue to do so.
Thank you for sharing, good info.
THANK YOU. This was very informative 👍
thanks for the info, very educational.
Great information. And for those who need to make changes in their life (including me), you showed the reader that it’s doable. I appreciate seeing the summary.
I knew something of endocrine disruptors and, as biochemistry is a difficult science for the uninitiated like me, this presentation brings information in a more digestible way. Professor of Environmental Medicine Shanna Swan was on BBC Women’s Hour describing the measurable effects endocrine disruptors are having on human reproduction. Thank you
Great article!!! Thank you very much for your hard work!!!
thank you for this excellent explanation of the microbial and superb article.
Everyone should be more aware of how to maintain a healthy gut. I need to make some changes,
Thank you very much it confirms our diet.
Very useful information. It validated my choices and pointed out some areas for improvement.
Thank you.
Excellent information, it just confirmed what I was doing write and what I can do more.
Outstanding read, very thorough
Great info! Any thoughts on Apple cider vinegar to improve gut health?
Excellent information! Thanks for your hard work.
This article was very informative, thank you!
Thank you for the info and great reminders
That is why I always recommend and share “Yuka “with people 👍
Very good article, the information is very well explained, now I understood how I should feed myself to promote my microbiota, thank you very much!
Wonderful informative piece explained in layman’s terms.
Great article , easy to understand the logic and complexity in our bodies . Which we cannot alter the environment in this world we live in , we can alter our personal choices of food and lifestyle changes which in turn gives us somewhat control over our health and even reverse damages already done by poor eating and lifestyle habits
Our bodies are amazingly created, they are to be treated as our temple, they are to be kept clean and valued and maintained
Lets not forget that our bodies are our housing , our spirit and soul lives within
Thank you! Great article. My son and I live on you site. Has changed our lives
Great article, and thank you. This is a good reminder that its really not hard to follow if one puts a little effort if they care of one’s health. Shared this article with many fiends.
give me some real info. this is all 101 info that anyone that is health conscience will know. unimpressed. thanks for trying though. most people don’t care. That’s why the people who do care need information that the government doesn’t want us to learn about. be well
So informative. Thx
Thank you, this is such a helpful article and so important for so many of us. I have really enjoyed being able to use your Yuka site on my phone, and learning about all the unhealthy foods that I have been eating. It has really made a difference in how I feel.
Great article full of lots of great information, thank you!
Thankyou- very informative.
Really appreciated it.
Great information!
Thank you
A Very beneficial article! Thank you very much.
I find the article very comprehensive and informative.
Totally agree with everything you stated, great article with amazing tips and such important info! I always try NOT to use antibiotics, they are totally overused, docs prescribe when anyone even gets a sniffle which is very dangerous as they can stop working god forbid you will ever really need them in a dire health situation. Another reason to always use organic milk, produce & meat free of antibiotics. Will be sharing with family members, thank you for writing this!
Thank you
Thanks for the information!
Excellent article and great “food for thought”! Thank you.
Great article! Makes sense.
THANK YOU!! I have IBS and really don try to eat alit of fiber. You mentioned eating a variety of foods is necessary because they all contain different valuable things. I so try to do that. This was a wonderful article!
Julie,
Thanks for this fantastic information! I printed it out and will share with my clients. I appreciate all you do! Have a great Saturday and look forward to the next article 😊
Great article! Thanks for reminding me. I sometimes tend to be excessive with hygiene,
This article neatly follows Yuka chili recipes!! Vegetables, beans galore
Thanks a lot.
This is a very informative article.
👍😊🖐
Thank you for the clear presentation in maintaining good health. It reinforced much of what I have learned over the years and more.
We recommend Yuka to so many people! Thank you for what you do!!
Thank you for the info. Great reminders.
Easy to read and understand. Thank you for the full circle of take-away information.
Thank you ☺️
Thank you for sharing this information. Very enlightening and appreciated! Glad I’m doing 80% of what is suggested.
This information was absolutely amazing. It took me 2 hours to get through it, as I was simultaneously taking notes, doing additional research, and adjusting my diet and routine. Thank you.
Good information and easy to understand. Thank you.
Very informative
Very informative. Thank you
Thank you for the information. Noted all!
Thank you for providing helpful and easy to understand information. Is sour dough bread a starch you can recommend? The Yuka app likes it. How about canned mushrooms as a quick snack? Thanks!
Thank you for the Helpful information.
Excellent points. Thank you!
Very interesting and a great summary. Thank you.
Great article – well written and easy to read. Thank you !
Who knew too many showers could undermine your health? 😊😊
Thanks for sharing this
Great article! Much appreciate your emails with helpful info.
Thank you for your very informative, most useful and well written article.
Great information! Wondering if you recommend taking probiotics in pill form when trying to build good bacteria?
Thank you for sharing this information. Very enlightening and appreciated! Glad I’m doing 80% of what is suggested.
Thank You!!
Excellent article thank you
Thank you for this very informative information!! I’m sure it will help me choose the foods that really help my overall health!
I wish process foods were packed with saturated fats. They are not. Seed oils is what you find in most prepared foods. Seed oils are most damaging to our bodies. Read Dark Calories How Vegetable Oils Destroy our Health and How We Can Get It Back – Catherine Shanahan, MD. Educate yourself on this topic. All else reads well. A good reminder.
Excellent
Great information
Thank you!
Thank you for sharing essential information! Well written :]
Excellent article!
Thanks
Thank you so much for this great information.
As always yuka is a way if life, I have been using it and telling everyone that will listen what a valuable tool it is to live a healthy life.
Excellent rundown. It reinforces my good habits and will help me ramp down the bad ones. Thank you. Love your app and your hard work.
Very well written and illustrated article! Thank you
Is there a legitimate microbiome cookbook available? Are there nutritional coaches that help you evolve into this life style of eating?
Great info ! Thoughts on probiotics…?
Thank you
Very good essential insight