The Amazing Power of Microbiota

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:

🥕 VegetablesGarlic, artichokes, asparagus, beetroot, broccoli, carrots, chestnuts, endive, cabbage, fennel, green peas, corn,  onions, parsnips, leeks, sunchokes
🌿 LegumesBeans, lentils, peas, fava beans,  chickpeas
🍎 FruitsAvocado, bananas (not too ripe), dates, figs, kiwi, apples, nectarines, peaches, pears, prunes
🌰 NutsAlmonds, peanuts, walnuts, hazelnuts, pistachios
🌻 SeedsChia, flaxseed, sunflower seeds, pumpkin seeds, sesame seeds
🌾 Grains and starchy foodsOats, 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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  • ⁴⁶ Ali Noorafshan, Maedeh Hashemi, Saied Karbalay-Doust, Fatemeh Karimi, High dose Allura Red, rather than the ADI dose, induces structural and behavioral changes in the medial prefrontal cortex of rats and taurine can protect it, Acta Histochemica, Volume 120, Issue 6, 2018, Pages 586-594, https://doi.org/10.1016/j.acthis.2018.07.004.
  • 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
  • ⁵¹ Monda, Vincenzo, Villano, Ines, Messina, Antonietta, Valenzano, Anna, Esposito, Teresa, Moscatelli, Fiorenzo, Viggiano, Andrea, Cibelli, Giuseppe, Chieffi, Sergio, Monda, Marcellino, Messina, Giovanni, Exercise Modifies the Gut Microbiota with Positive Health Effects, Oxidative Medicine and Cellular Longevity, 2017, 3831972, 8 pages, 2017. https://doi.org/10.1155/2017/3831972
  • ⁵² Mohr AE, Jäger R, Carpenter KC, Kerksick CM, Purpura M, Townsend JR, West NP, Black K, Gleeson M, Pyne DB, Wells SD, Arent SM, Kreider RB, Campbell BI, Bannock L, Scheiman J, Wissent CJ, Pane M, Kalman DS, Pugh JN, Ortega-Santos CP, Ter Haar JA, Arciero PJ, Antonio J. The athletic gut microbiota. J Int Soc Sports Nutr. 2020 May 12;17(1):24. doi: 10.1186/s12970-020-00353-w. PMID: 32398103; PMCID: PMC7218537.
  • ⁵³ Dohnalová L, Lundgren P, Carty JRE, Goldstein N, Wenski SL, Nanudorn P, Thiengmag S, Huang KP, Litichevskiy L, Descamps HC, Chellappa K, Glassman A, Kessler S, Kim J, Cox TO, Dmitrieva-Posocco O, Wong AC, Allman EL, Ghosh S, Sharma N, Sengupta K, Cornes B, Dean N, Churchill GA, Khurana TS, Sellmyer MA, FitzGerald GA, Patterson AD, Baur JA, Alhadeff AL, Helfrich EJN, Levy M, Betley JN, Thaiss CA. A microbiome-dependent gut-brain pathway regulates motivation for exercise. Nature. 2022 Dec;612(7941):739-747. doi: 10.1038/s41586-022-05525-z. Epub 2022 Dec 14. PMID: 36517598; PMCID: PMC11162758.
  • ⁵⁴ Clauss M, Gérard P, Mosca A, Leclerc M. Interplay Between Exercise and Gut Microbiome in the Context of Human Health and Performance. Front Nutr. 2021 Jun 10;8:637010. doi: 10.3389/fnut.2021.637010. PMID: 34179053; PMCID: PMC8222532.
  • ⁵⁵ Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019 Aug;28:105-110. doi: 10.1016/j.cobeha.2019.01.011. Epub 2019 Mar 25. PMID: 32395568; PMCID: PMC7213601.
  • ⁵⁶ Yatsunenko T, Rey FE, Manary MJ, Trehan I, Dominguez-Bello MG, Contreras M, Magris M, Hidalgo G, Baldassano RN, Anokhin AP, Heath AC, Warner B, Reeder J, Kuczynski J, Caporaso JG, Lozupone CA, Lauber C, Clemente JC, Knights D, Knight R, Gordon JI. Human gut microbiome viewed across age and geography. Nature. 2012 May 9;486(7402):222-7. doi: 10.1038/nature11053. PMID: 22699611; PMCID: PMC3376388.
  • ⁵⁷ Bermingham KM, Stensrud S, Asnicar F, Valdes AM, Franks PW, Wolf J, Hadjigeorgiou G, Davies R, Spector TD, Segata N, Berry SE, Hall WL. Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort. Eur J Nutr. 2023 Dec;62(8):3135-3147. doi: 10.1007/s00394-023-03204-x. Epub 2023 Aug 2. PMID: 37528259; PMCID: PMC10611873.

Co-Author

Julien Scanzi

Hepato-gastroenterologist, speaker, author of two books, and zealous defender of gut microbiota on social media.

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729 comments

  1. Carolyn

    Excellent informative article!

    Reply
  2. Lanaye

    I am so thankful my daughter showed me the Yuka ap. I’ve been using in for years and I share it with peeps when the topics of food, health or groceries comes up. This article was good. Thank you!

    Reply
  3. Anna

    Thank you for the article! A lot of information in one place! Love using Yuka for beauty products also

    Reply
  4. Susie

    Great article! Thank you for this information.

    Reply
  5. Francine

    Enjoyed reading your article…its loaded with invaluable information. Also enjoy using yuka
    Thank you!

    Reply
  6. Tanya

    Brilliant article…so clearly and well explained. Thanks a million.

    1
    Reply
  7. Deborah

    Thank you so much for this treasure trove of extremely valuable information.

    2
    Reply
  8. Jacky

    Thanks for the information

    Reply
  9. Jose

    Thank you for the information

    1
    Reply
  10. Gail

    The information you sent out will be very helpful. Happy gut!

    Reply
  11. L

    The gut jungle is the most complex topic to grasp. Clear written concepts like this article is appreciated.

    1
    Reply
  12. Jo

    Great article,thank you

    Reply
  13. Corrine

    Hi…I love the way this article is written and broken down. It is easy to understand. I have been using the YUKA app for over one year and I absolutely LOVE IT !!!! I tell all my friends and family about it. Thank you so much 🙂

    1
    Reply
  14. Evelyne

    Wonderful article, so easy to understand, thank you!

    1
    Reply
  15. James

    I love this tutorial it was very beneficial and very educational

    Reply
  16. Cindy

    What a great informative article, thank you very much!

    Reply
  17. Samereh

    Thank you, this was excellent and clear.

    Reply
  18. Millie

    Great article

    Reply
  19. Karen

    This was so helpful thank you so much!

    Reply
  20. Dario

    Excellent work! Love it! Article is very interesting and informative!

    Reply
  21. Gord

    Agreed with most of what I read but then ran into this advice to use dairy products …. to be clear from dairy cows. Their milk and all the derivatives (cheese, yogurt, etc do not belong in humans. Cow milk is for baby cows, human milk is for baby humans. Natural weaning for both species occurs around the 2 yr mark. Then solid food. Done.

    Reply
  22. Frederick

    Awesome 👌 information I’m applying to my family and sharing with friends 🧡 . Thank you.

    Reply
  23. Inarbi

    Thank you for this article very informative

    Reply
  24. Pauline

    Informative thank u!

    Reply
  25. Shirley

    Excellent article, thank you!

    Reply
  26. Mich

    Very informative. Thank you

    1
    Reply
  27. Shannon

    This is a very well written and easily understood article! Thank you for the education!

    Reply
  28. Janice

    This is very informative. Thank you.

    Reply
  29. Doreen

    Thank you for sharing!

    Reply
  30. Cheryl

    Great article. Very comprehensive. I’d add celery to your veggies. Celery juice changed my absorption!

    Reply
  31. Annette

    This article was very informative,
    Thank you for sharing your expertise!

    Reply
  32. Sandra

    Thank you for sharing. Always good advice !

    Reply
  33. Myra

    Great information! Thank you

    Reply
  34. Cin

    This is wonderful information! Thank you!

    Reply
  35. Kathleen

    Excellent article – I navigate IBS – C daily. Food suggestions, sleep, physical activity and all other categories listed are very helpful. Reviewing
    every 2-3 weeks keeps me on track. Also a food journal is a helpful aid. I enjoy the helpful Yuka app too! Thank you

    Reply
  36. Karen

    So informative, thanks so much for this information .

    Reply
  37. Millie

    What a great article.

    Reply
  38. Ruht Ann

    Great read! I’m a big Yuka fan! 🥕

    Reply
  39. Susan

    All excellent article! Thank you for sharing this with us.

    Reply
  40. Amy

    Great article! Thank you

    Reply
  41. Rita

    Very valuable information, thank you! I have an autoimmune disorder and have been diligently trying to choose wiser nutrition; articles like this help me make better choices.

    1
    Reply
  42. Wayne

    I am all in. Love my Yuka app. Thank you for the Article.

    Reply
  43. Christine

    Thank you for that info. It was succinct and clear. I am saving it for reference

    Reply
  44. Karen

    A good reminder of how important gut health is

    Reply
  45. Bahar

    Thank you Yuka for helping us to become healthier!

    Reply
  46. Diana

    Very informative. Makes me realize how important my Yuka app is- I am always checking store products and putting items back on the self when they are listed as bad, poor and even just good. Thank you for sending this article.

    1
    Reply
  47. Raymond

    Does Meta Fiber help with good bacteria in your gut?

    Reply
  48. Valerie A

    Wonderful article. Thank you.

    Reply
  49. Lynda

    Thank you so much for all your information on how we can keep ourselves healthy as possible from birth. I hope in the future you have more suggestions on facial moisturizers and skin care products.

    Reply
  50. Kimberly

    Thank you! This is a very helpful article!

    Reply
  51. Deb

    Very informative. Thanks for the great article, Yuka Team.

    Reply
  52. Judith

    Thank you for such a thorough report on the micro biom. appreciated j.g. foglia nj

    Reply
  53. Elaine

    Such a good article. Thank you again. I have always loved how our body works and tells us when something is wrong. Thankfully, this has been my passion for most of my life. …thank you for sharing such good information.

    Reply
  54. Christine

    This was so helpful…..thank you!!!

    Reply
  55. Marilyn

    Great article!

    Reply
  56. Janice

    Great article, thank you!!

    Reply
  57. Roger

    Thank you, I always like getting more information of how to stay healthy and live longer.

    Reply
  58. Karen

    Wonderful article!!! Thank you

    Reply
  59. Gloria

    Thank you so much 👍🏾

    Reply
  60. Gregg

    Great article. Any suggestions for a better diet supply to consume regularly?

    Reply
  61. Pegah

    Great article, thanks for sharing these tips.
    How we can figure out what is our microbiota current status in our body?

    Reply
  62. Marnie

    Really Good Article- Factual, Positive, and Healthful!

    Reply
  63. Eduardo

    Very good article!
    Thanks!

    Reply
  64. Lisa

    I love what you mentioned about letting kids be exposed to germs. So many young parents are borderline obsessed about limiting exposure to germs ex.wearing masks all the time.

    Reply
  65. Jill

    Excellent reminder! Thanks for the beneficial information! 👍

    Reply
  66. Elsa

    Fantastic article! Easy to read and understand. Thank you!!

    Reply
  67. Judy

    Great article

    1
    Reply
  68. Sandy

    Wonderful, very helpful article. Enjoyed reading and will apply to my daily living! Thank you for all this very interesting information.

    Reply
  69. Susan

    What about supplements, which is the better prebiotic and probiotic to take? There are liquids, pills, gummies, it is confusing.

    5
    Reply
  70. Renee

    This is a very good article. Thanks for writing it.

    Reply
    1. Joanne

      Really enjoyed reading this article.

      Reply
  71. Dan

    Great article! Very informative and written/organized very well! Thank you.

    Reply
  72. Jack

    Great article. I have been making my own sauerkraut for a while and can see the difference it makes. Lots of other good information that helped tie it all together. Thank you!

    1
    Reply
  73. J Jesu

    Thank you for all this great information I’m filling more motivate.

    Reply
  74. Becky

    This is so well done and helpful. Great job! Thank you!

    Reply
  75. Azadeh

    It was great information, thanks for sharing with us.

    Reply
  76. Laszlo

    Great article thank you for all the great advice I think I’m going to switch up some of my diet.

    Reply
  77. Jeff

    Excellent job send this to america’s 77% obese people!!!

    1
    Reply
  78. DALE

    On the subject of nuts which you mentioned,I put nuts and fruit on my oatmeal or whole grain cereal everyday along with vanilla or choc plant protein powder..One of my favorites are ” BLACK WALNUTS ” from a company called “HAMMONS ” Americas largest producer.They come already broken into small pieces. They are native to NORTH AMERICA versus ENGLISH WALNUTS…Both are good. Walmart.com and Amazon sell them…

    Reply
  79. Cathie

    This information is sooo needed. My gut is damaged due to celiac, antibiotics and bad eating habits. Thank you.

    Reply
  80. Michael

    informative, great reminders, thank you. Everyone should read this!

    Reply
  81. Mary

    Excellent information! I just finished reading Blind Spots by Dr. Makary, who addressed the importance of a healthy microbiome as well. Thank you!

    1
    Reply
  82. Bonnie

    Very good and informative. Good to be reminded of these things to naturally take care of ourselves on a daily basis.

    1
    Reply
  83. Coco P

    A well done and very interesting article!

    Reply
  84. Jo W

    This artikle confirms that I’ve been on the right track with my ever improving diet based on extensive and continuous research.
    Thank you Yuka, merci beaucoup Julie for your excellent work….

    Reply
  85. Michelyn

    Thank you so much. This is a world of information , I use your app when I go shopping so I buy things that don’t have harmful additives. So many people don’t take time to study how their body works and they listen to doctors who don’t really know nutrition and just rely on pills or medication.
    Thanks Michelyn

    1
    Reply
  86. Rhonda

    Great article. Easy to follow and understand, thanks.

    1
    Reply
  87. Miles

    This article makes me marvel at God’s caring for us, how could something so complex as this just, “happen”?

    1
    Reply
  88. Kit

    Beautifully presented and articulated. Easy to read and absorb such interesting information. Nice illustrations and charts. In other words, well done and thank you!

    2
    Reply
  89. Josiah

    Peace, As-Salam Aliakum and Shalom,
    Great information! The kosher products are not Kosher if they have bio engineered ingredients in them. I thought kosher was a higher standard of healthy and cleansed??

    Reply
  90. Tom

    Thank you! Great information

    Reply
  91. Nancy

    Brilliant! I am so grateful that I was told about Yuka during my journey with cancer in 2023. Changing my lifestyle and learning how to nourish my body became my main focus and today I have no cancer. I did not use chemo or radiation. I never shop for groceries without checking the barcodes first with my Yuka app. Thank you! Merci!!

    2
    Reply
  92. Rose

    Great article!!! There is so much to know about gut health and your information was well received. Thank You!

    Reply
  93. Linda

    Wow. Wonderful article. Easy to understand and and great information. Thank you

    Reply
  94. Kim

    Excellent information. Thank you so much.

    Reply
  95. Linda

    I use your app all the time, have changed alot of things for the good, article very informative and thank you!

    Reply
  96. Denia

    I thanks Yuka for sharing this article which helps a lot to understand how to improve our healt by being aware of the importance of our microbiota in our intestine to have a healthy body. Thank you for the tips on what to eat to help the process of getting some of nutrients the body needs to support our immune system. I always use this App when going grocery shopping. Thank you for creating this app. To me, it’s one of the most important App I’ve ever had. I care for my health. I am vegetarian, don’t eat meat and I care for our planet. Many blessings. 🙏
    💜💜💜🙏

    Reply
  97. Karen

    Great article, Julie. You laid it out very succinctly and it’s a necessary reminder.Thank you.

    Reply
  98. Liz

    Great article…well written and easy to understand.

    1
    Reply
  99. Dave

    Love your information and use your app often! Please keep it coming

    Reply
  100. Larry

    I’m in my 80s and found this very informative. I can’t remember it all but printed it and taped it to the inside of my cupboard door highlighting various selections. Thx. PS it encourages me to continue playing hockey 🏒, mountain biking, & golfing. IE justifies the time spent being active.

    3
    Reply
  101. Bruce

    Your comments “The more industrialized a society is, the less diverse its microbiota tends to be” & ‘Excessive hygiene’ are very, very true, especially in the poisoned USA. I live in the Northeast US. One thing we have here that I know personally is an outdoor risk- Lyme disease. It is a real thing. SO, cover your kids with bug spray before you send them outside to play in the dirt. I’ve spent months on antibiotics to bombard Lyme. Probiotics are a huge, huge importance to the average American. Brand is also very important since quality is not regulated well. Love YUKA!

    Reply
  102. Annie

    This is great information and very easy to understand as well. Thank you.
    This app has changed everything for me.
    I use it for both food and cosmetics, specifically skin care. Outstanding.
    I have all my friends scanning now too!

    Reply
  103. Deb

    Excellent recap. Thank you!!

    Reply
  104. Dale

    Always look forward to improving my health. Very informative and helpful. Easy to understand

    Reply
  105. Margaret

    Excellent information! Very helpful and easy to follow guide for improving ones health. The working mechanisms of our body are amazing!

    Reply
  106. Jodie

    Cold starches! Who knew? Potato salad is back on the menu! (In moderation of course… )

    Reply
  107. Norma

    I really appreciate this information. Thank you so much.

    Reply
  108. Gaston

    That is great information thanks

    Reply
  109. Jim

    Thank you. Very educational. Loved it.

    Reply
  110. Chantale

    Excellent article. Thank you for sharing this valuable information with us. I love Yuka! It helps me choose products that are good for my health. It’s my go-to tool at the grocery store. And thank you as well for allowing us to email manufacturers that use harmful ingredients in their products. You are a key partner in our health. Long live Yuka!

    Reply
  111. Delcia

    Very informative article, and easy to follow. Loved it!

    Reply
  112. Suzanne

    I love the way you explained all this information, very easy to understand. Yuka has changed my life and the people around me for the better. Thank you.

    Reply
  113. Ave

    I love Yuka and use it when I am at the market the knowledge it provides has changed my purchasing decisions therefore changing what I eat! Thank you so much for all the work you do to help us make better decisions and eat better!

    I hope you share with RFK, Jr. (if he doesn’t know already) this amazing app!!!

    3
    Reply
  114. Dio

    10 out of 10. Excellent article. Keep up the good job you guys are doing

    1
    Reply
  115. Althea

    Thank you for this great information!

    Reply
  116. Maxine Armstrong

    Thank you so much for this wonderful information. I was very happy when my sister told me about this app. I used it everytime when I go grocery shopping.

    1
    Reply
  117. Linn

    Very informative and easy to understand.

    Reply
  118. Norma

    This was great information. More people need to know how food affects the body. I like the way you explained it, so that the average person can understand the importance of our gut.

    Reply
  119. Kim

    Awesome job in this article!
    Thank you!!

    Reply
    1. Gloria

      Thank you so much 👍🏾

      Reply
  120. Rhonda

    Awesome article. So well laid out. Great information, easy to digest, understand and remember! Thank you!

    Reply
  121. Lee

    Very insightful information for all ages. Thank you Yuka!

    Reply
  122. Linda

    Thank you so much for this great advice.

    Reply
  123. Karen

    Excellent article. Thank you. Very informative.

    Reply
  124. Rita

    Great article. It’s filled with needed information without getting too wordy. I was able to maintain focus and take notes. Thanks for the time you put into this. You’re filling a much needed avenue to good health. Of course I am using your Yuka app and have introduced my friends to it.
    I hope you continue to do this good work. We certainly need your help.

    Reply
  125. Biljana

    Thank you!
    Love using the Yuka app.

    Reply
  126. Marisa

    Such a great informative article!

    Reply
  127. Lisa-Ann

    Thank you so much for this article! I knew about some of these things, but I found it all very interesting!
    I use the Yuka app all the time and I’m constantly telling people about it!
    Thanks again!!

    Reply
  128. Lisa

    Thank you for this important information. Never knew cold rice salads better than heated!

    Reply
  129. Olga

    Thank you 🙏

    Reply
  130. Julie

    Thanks, that was very interesting!

    Reply
  131. Anne

    Thank you for the great information! I have been using the Yuka app and it is very helpful to make better decisions when purchasing

    Reply
  132. Anthony

    Great article. As my diet is 90% carnivore I won’t be eating alot on the lists but over the last year I started to include raw milk and raw kefir into my diet and my gut is great and GERD is now gone.

    Reply
  133. Judy

    Very interesting read. It certainly validates some of the changes I have made in my diet.
    Yuka has helped me to buy healthier at the grocery store.

    Reply
  134. Buzz

    Great reminder of what we need to do to stay healthy 🐝

    Reply
  135. diann

    Thank you foe this very important read. Most helpful and extremely interesting.

    Reply
  136. Rob

    Great article
    Please keep educating us!

    Reply
  137. Gail

    Thank you! Great article. Love telling others about the app! It’s been a game changer for us.

    Reply
  138. Jan

    All good info to find a healthy pathway … thanks … however I do have issues that are unresolved. My 36 yr Son, has declined health, 2 tours in Afghanistan, 16yrs of Chronic Lyme, 15 yrs of Candida. The viruses from Lyme are affecting his brain … he’s had issue of severe brain fog prior but this is much worse. His diet is restructuring due to the his health problems .. he uses your app and so do I… Thank you. .. If you know of any help for my Son, besides your wonderful and helpful app .. please let me know.

    Reply
  139. Laura

    Very informative, thank you.

    1
    Reply
  140. Elizabeth

    Great reading. Thank you.

    Reply
  141. Cindy

    Great article. Good reminder of what we should be doing every day!

    1
    Reply
  142. Kumi

    A terrific read, excellent coverage of this topic.

    Reply
  143. Harriet

    Great article…Very informative and easy reading. Btw your app has changed my
    grocery and cosmetics shopping. Thank you.

    Reply
  144. Taisa

    The best article. Thank you.

    Reply
  145. Elsie

    Great article. Thanks

    Reply
  146. Madeline

    Excellent! What about supplement, are they recommended?

    Reply
  147. Petronilla

    Thank you for the information.

    Reply
  148. Jason

    Great Advice. Stay healthy!

    Reply
  149. Marsha

    The amazing power of YUKA!
    Thank you.

    2
    Reply
  150. Tom

    Terrific confirmation as well as I.D. potential additional practices !
    👏🏻👏🏻 thank you 🤗

    Reply
  151. Monika

    My life has dramatically changed for the better since I downloaded your app. Thank you so much! Also, thank you for sharing this important information and one more thing…. I love your recipes too 😁🫶

    Reply
  152. Cindy

    Very interesting and thought provoking. Thank you

    Reply
  153. Ginny

    I take a lot if probiotics.

    Reply
  154. Kathy

    Simple, comprehensive article. Very nice!

    Reply
  155. David

    Thank you, Yuka! Love the app and love telling people at the store about the app. Thank you for sharing this information too. Keep doing what you’re doing

    Reply
  156. Otis

    Thanks Julie, keep up the good work! Now that I understand the importance of the microbiota for my health, I resolve to follow the 10 essential tips that you provided.🙏🏾

    Reply
  157. Ralph

    Very informative

    Reply
  158. Robin

    Thank you! Thank you! 🙂

    Reply
  159. John lohberg

    This is why I love this app. It has helped me loose 50lbs and gives my ways to keep it off and to keep me healthy. Yhanks.

    1
    Reply
  160. Pamela

    Thank you for taking the time to explain this valuable information. I’m all about gut health as I was told my gut is my second brain. Our bodies are Wonderfully made. Truly Amazing!!!

    3
    Reply
  161. Brian

    THANKS! Really informative.

    Reply
  162. Miguel

    Great article, Thank you

    Reply
  163. Sheila

    Excellent advice, thank you and such a wonderful website. Keep doing what you’re doing!

    1
    Reply
  164. Flo

    Thank you for this very valuable information.

    Reply
  165. Andrew

    This is awesome

    Reply
  166. Jennifer Robin

    Very helpful; I didn’t realize SCFA’s were helpful in the intestinal tract for immunity and the health of the lining. And the connection between fiber, SCFA’s and vitamin K for healing was another eye opener. Thank you!

    1
    Reply
  167. janice

    thank you. great information and great reminder to pay attention to what I am consuming

    1
    Reply
  168. Denise

    great article. thank you for the easy to understand explanation.

    1
    Reply
  169. DB

    This was a very informative article. It came at the right time for me as I am dealing with some type of chronic inflammation and my gut is compromised too. Great to read and know!! Thank you!!

    1
    Reply
  170. Javi

    Incredible article!! Do you have it in french? So I can share it with my patients:)

    1
    Reply
  171. Douglas

    Thank You Great article. I try to follow your advice but some times its pretty hard!

    Reply
  172. Jennifer

    Great article!

    1
    Reply
  173. Sara

    This is such a great resource!

    Reply
  174. Kate

    Very well explained , thank you!

    Reply
  175. Santina

    Thank you. This article is very informative.

    Reply
  176. Andrea

    Another excellent and informative article, thank you!

    Reply
  177. CeCe

    Thank you – that was very interesting. I need to share the “let the kids get a little dirty” with my daughter!!

    Reply
  178. Janice

    Good information. Thank you for making the effort and taking the time to share. I appreciate all your helpful healthy advice.

    Reply
  179. Pierrette

    Great article. Thank you

    1
    Reply
  180. Josiah

    Peace, As-salam Alaikum and Shalom. This is a great read!! I enjoyed all of the content it’s very informative and useful. The gut is the second brain. Keep me posted and keep up the great work sounding the alarm to healthy eating to a healthy life style. Gen1:29

    Reply
  181. Jo

    Thank you for sharing important health information to help as I age being a senior citizen I can use this to improve my health wellbeing and life style! Gratitude x Gratitude

    1
    Reply
  182. sandra

    Thank you once again for the treasure of information on staying healthy. So, happy that I found YOU!

    1
    Reply
  183. Glenda

    Excellent article. Thank you!

    1
    Reply
  184. Mary

    Thank you for this valuable information. I have knowledge of a lot of what I’ve read, however, I’ve learned more.

    1
    Reply
  185. Marie

    Very helpful article delivered at the right time for me!

    2
    Reply
  186. Cattz

    Thank you for this educational and essential article

    1
    Reply
  187. Jeff

    Great info! I was under the impression that Brussels Sprouts were also a great vegetable for gut health.

    2
    Reply
  188. Paula

    All good reminders
    Thank you

    1
    Reply
  189. Clelia

    Wow, I love it
    Thank you helpful information!!

    1
    Reply
  190. don

    Fat or fart…fiber intake will tell you.

    1
    Reply
  191. Kimberly

    Thank you for this very helpful information!

    1
    Reply
  192. Tammy J

    This information is perfect and a great reminder to give your body all of the best nutrients and activities possible to keep it working at its highest capacity. Thanks so much!

    1
    Reply
  193. JAnna

    Thank you for the information. Food for thought.

    1
    Reply
  194. Ada

    Very nice information,
    Thank you,
    very appreciated

    1
    Reply
  195. Monique

    Very informative!

    1
    Reply
  196. Julie

    I really appreciate this information. Thank you!

    1
    Reply
  197. Janet

    Brilliant!!

    2
    Reply
  198. Catherine Mejia

    Thank you for this information. I appreciate all the research you do on all the products. It is very helpful and I appreciate it.

    2
    Reply
  199. Luis cruz

    Thanks very good an informative

    1
    Reply
    1. Tony

      Appreciate the tip and thanks

      Reply
  200. Marcella

    Thank you for this article. I’m doing a lot of great things for myself. Yeah me.

    1
    Reply
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