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
- 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.
Extremly helpful and very easy article to read and understand.
Thank you very much!
Jelena
Thanks for the informative message
I will be sure to incorporate this very helpful information into my daily regiment.
Yuka Team:
A huge Thank You! I have told so many about this site. Your making a difference
Very well presented, as always. Thank you.
Very helpful and interesting I have stomach issues.
Wow, such a great article. Thank you!
Dear Yuka Team,
This article is excellent, so well written and explained. It is not that I didn’t know all this, but this as a reminder is so well put together! Thank you for this! I will send this to my kids and friends.
I love your app! You guys rock!!
Excellent I like it the information that you right it in this article
Amazing and informative article..!
Thanks again for your dedication!
Votre application est essentielle à chacun de mes achats en magasins !
J’essaie d’en faire l’apologie à chaque personne que je rencontre dans les rayons.. 😜🫣
Enormously grateful! 🍀🙏
Great Article, much appreciate it!!!
I knew 60% of the material, 25% kind of knew, and 15% or so was new info. The point is, that it does not matter what you know, it is always good to reinforce it.
I am forwarding this article to many of my acquaintances, who know i am a health nut, and super active. For those who asked for help, this article put the whole thing into perspective.
Keep doing the great work, Good Luck!!!!!
“Let food be thy medicine and medicine be thy food.”
Excellent article. Thank you!!!
Thanks for the article.i know a few things there but you gave more.
Fabulous article. People are becoming more educated about gut health. I agree on the part about excessive hygiene. I have friends who are obsessed with cleaning and chemical wipes. They seem to be the ones with poorer gut health.
An all around excellent article !
Thanks very much for that information. I need it to hear that. I will work on getting these foods. Because I need to have my good bacteria working for me and not the bad Because we are what we eat.
How enlightening! First, let me say that since i was introduced to YUKA, my whole attitude has changed about what I put in my body as well as the products I use on my skin. I feel incredible!
I’ve shared the app with countless family and friends! They were shocked about the dangers of foods and products. I scanned everything in my kitchen and tossed mostly everything. I tossed all my skin care products and now use Good Molicules for my facial care and Cetaphil Advanced Radiance Lotion. I use Dr. Bronner for body wash, laundry and cleaning!
Now that I’ve read this article about microbiota, I feel like I’ll be adding years to my like and overall health. Thank you, Julien and the YUKA team!
Great info, I think I’m doing pretty well, however I need to get more fiber , thanks for the reminder!! Love your app ❤️
Thank you for taking the time to post this important and and informative article. This information should be an important part of every school curriculum.
Such an indispensable article! I learned some new things that were helpful and also confirmed what I have been doing correctly! Thank you!
Thank you, thank you. Great article lots of good information. The gut is your second mind.
Love this. I have been doing close to 75% of what is listed here for about a year. Lots of positive changes in my overall health because of the changes I made. I use your app every time I go shopping.
Good summary.
Excellent article. Thank you for the information.
Excellent article! Thanks for the detailed and well compiled information.
Excellent article. It helps me a lot to keep going with a healthy diet.
I use the app every time I go to the supermarket; it’s very good.
It’s incredible what each product contains—sometimes it’s scary. Thank you very much.
Yes good point about the body I’m on top about what’s going inside body so I am very careful so eat healthy trust me I grow up in the south eating fresh food and stay away from sugar Thank you
Always good to read up on these things as a reminder !!! Thank you for a great article !! I try to do this everyday !!!
Thank you it’s always good to have what you feed your body reinforce to what’s good and what’s not good even though we’ve read it many times. Thank you for the breakdown. Definitely this is important for your good health and your mental health. I certainly enjoy Yuka and use it constantly in my day-to-day routine thank you.
Great information in an easily digestible fashion.
Thank you for your excellent dietary guidelines in this article.
Good information keep it coming
Thank you! That was very informative.
Your article is everything truly believe in. Please keep this information coming. Bless you
Well written article. Good information to know and live by.
Thank you for this informative article.
Love my Yuka app, I use it constantly! Great article as I’m always looking for ways to get healthier, lose weight and improve gut health.
Informative and interesting article. Easy to read and understand. My Yuka app helps me to make better choices when it comes to buying and eating. Thank you so much.
This should be taught in every school. Thank you for a great, easy to understand article! The App has made shopping much easier. No more guessing!
Super article written in clear language and well supported by researched data. It confirms why at 73 I am in relatively good health as many of the recommendations have always been part of my life style.
Bravo!👍
Thank you-what a great article-can’t wait to share it. I tell most of my clients about the Yuka app.
Excellent article! Thank you!
Excellent article, thank you!
Thank you: Great article. So well explained
Great information! I love the Yuka app.
Excellent article! I love my Yuka app!!
Great article ! Thanks
Very good.
Must change my habits!!
Very informative and helpful in what to buy at grocery store, love my Yuka app.
Great article
Very good info. Easy to understand.
Great information 👍 thank you
Very informative article. Thank you
Thank you!
Very informative article. Its a gut check!
Thank you very much
Yet another brilliant article – I flippin love Yuka yukkand use the app consistently when I’m shopping to ensure healthy wholesome choices ! Yay for Yuka !
Super informative and well-written!
excellent ideas! Easy to understand!
This is such a great App always reading something educational to help me along my weight loss journey .
I try and eat healthy. The article helps to guide a person to better better. I loved the explanation of the types of food and activities we need to do to stay healthy.
I have trouble losing weight as I am under a lot of stress.
Keep the excellent advice coming our way.
Excellent article! Thank you
Thanks for this information. It’s all about the choices we make. I’m sixty nine, I don’t take any medication. Health is the key to happiness. Thanks again.
I love love love this information! I’m 73 years old. I’m not on any medication. I’ve never had major surgery and I’ve always eaten pretty healthy. This information really goes along with my lifestyle, however, I appreciate the information that I can keep close at hand so I can continue to improve. Thank you very much.
Thank you.very helpful information.
It is good to remind ourselves of this information. It helps when thinking of our meal menu. Thanks for the indeapth information… wonderful!
Superior article with very good informaton.Please continue sending these informative articles. and thank-you
Excellent
Thank you for the information
Much appreciated article, thanks. I try to eat majority organic but let my kids have a little junk food once in a while. That factor also helps with the mental health since I am the cook in the family. Maybe you could do an article about some healthier processed options (Trader Joes, etc..) for us parents that have to always cook and clean. Cooking and cleaning 7 days a week takes its toll on you. Thanks again.
Very good incite and information
Thank you
Excellent article! Thank you.
Excellent! Thank you for the knowledge in understanding the role of our gut in keeping our bodies healthy, and the tools to promote gut health!
Very informative
Excellent article. Helpful and relevant. Thank you.
Thank you for such a clear explanation of what can be a somewhat confusing topic. Terrific information! I love your articles because they are unbiased and lay out the information in an easy to read manner. I rarely trust health articles that pop up except for those from a very few trusted sources. Yuka is one of those and never disappoints!
Excellent article, very informative, thank you for sharing this information.
Thank you!!
This is an excellent article about the microbiome. It’s easy and clear to understand, has cute graphics, and is very comprehensive. I love the Yuka app and use it every time I go to the store and see something I may like. It makes it easy to put the item back on the shelf or in my cart. Thank You!!
About excessive hygiene, when I was raising my (4) kids I had a girlfriend with kids the same age as mine and we often had play dates together. She was constantly interrupting play time by washing her kids hands and even their faces. She was obsessed with disinfecting everything too. In those days they didn’t have wipes or sprays, she would carry around her own bottle of cleaner with bleach. She wouldn’t let her kids sit in the grocery cart without disinfecting it first. When we took our kids to eat she’d wipe everything down before she let them sit. Not to mention her housekeeping was over the top – she spent more time cleaning her house than she spent with her children. They also had to be bathed every single night without question. But guess who’s kids were always sick? HERS. They were always getting ear infections, strep, colds, stomach flus, you name it. As for me, I literally let my kids play on the floors, outside in the dirt, etc and I never disinfected anything. I wasn’t the greatest housekeeper either let me tell you. But guess what? My kids were hardly EVER sick. They’re all grown now and they’re still very healthy (thank God) and they don’t have any allergies either. Here’s another thing: Some people are obsessed with showering every day but they don’t realize they’re not only stripping the natural oils from their skin but literally putting chemicals on their body which are in the soap and shampoo. The skin is the largest organ in the body for gosh sakes and anything we put on our skin gets absorbed into the blood stream. People, at least wait a few days and give your skin time to replenish the natural oils, which help us defend against all kinds of harmful stuff. I could go on but I’ll stop now haha! Anyway thanks for the great article Julie and thanks for Yuka, the best app ever!
I agree completely with Chrissy T. Children who get to play in natural environments, getting dirty from time to time, seem to grow up with stronger immune systems, and the benefit lasts long past chidhood. Do your kids a favour and don’t mollycoddle them!
Excellent article and very informative.
Thank you.
Super informative article! Good stuff to know for great health! Thanks Yuka!
Now I know why getting sick so many times. From October to today got 4 times virus and flu. I had to take 2 times antibiotic. Now I am on tummy flu medication. Thank you for great information.
Thank you, that’s was very informative. Yuka is the best app ever and the emails are very informative.
Thank you for this great article and making it simple to follow and understand 😊
Great information. As I am aging, I’m finding more gut fluid issues. Do you recommend any probiotics for women?
Thanks Julien, I really appreciated your information. I am so with you on your expertise on gut health. It is such an important issue for all of us. God bless
Thank you!
Thank you for honest information.
That’s an excellent article. I also love the Yuka app. I started using it back in October 2024. I scan everything before buying it. I have also lost 40 pounds. I stopped eating sugar, fatty foods, processed food and I only eat out if I can plan ahead my meals for the day. Yuka has really made a huge difference in my life and wellbeing. I have shared the app with many people that have also downloaded it.
Thank you
Very informative, love this type of article. I can always learn something.
what is over or too much Hygiene ? Let’s say how many showers in a week!
Great article.
Great Summary!
Thank you for sharing this excellent article!! I have learned things I didn’t know such as how much a lack of sleep can also affect my gut microbiome.
Great article, simple, understandable. I was a little surprised that there was no mention of lectins
Thank you for the information. Very useful!
Excellent article! Thank you.
Very informative article!
Excellent information! Thank you for the work put into this article and YUKA!
What an easy way to learn about microbiota! Great breakdown.
I Love this App and show it to everyone I can! The article was very informative and will help in making better choices.
I have to take Miralax every day. Will this harm my microbiom?
Thank you for posting this excellent information in a way that I can understand. Thank you for sharing
Great information. I enjoy the app!! Thank you.
Very informative article. I try to do many of the things mentioned to improve my gut microbiome.
Thank you so much for excellent article! It makes me gain so much knowledge about gut health. This article can help do many people to understand how important to take care of our guts. Thank you so much again!
I enjoy learning all I can in regard to health & well being. We have so much more information now then ever before.. Knowledge is powerful. Thank you Julie for sharing this with us all. I look forward to more information in regard to staying healthy & happy… Here’s to healthy microbiota.
Love my Yuka App.
Thanks for the information.
Excellent overall information! From foods to lifestyle to sleep and exercise, very informative.
Thank you.
Thank you for your work!!
Thank you!! Excellent article, clear, thorough, easy to understand, with simple, straightforward tips to empower readers to take action.
Great app & great article
Love the article thank you for all the detailed information.
Thank you for this well written article. So many good tips!
This article is right on and says it as clearly as can be said! It should be out to the public as much as possible as too many people have no idea what they are ingesting and too many don’t care! We thank you much for Yuka and we are more aware than ever about what we buy and what we eat. Thank you so very much!
I can’t thank you enough for all of this information!! This article is very well written. I’ve been trying to get to the bottom of my gut issues. Thank you, I’ll be following your important suggestions.
Would love to buy the book, how do I purchase, please??
I would like the book info also
Love this! Thank you so much, I already wrote down notes, I already started a healthier diet, but this article gave it a boost 🙂
Love this app and all the articles, have learned so much and scan everything now! Always sharing it with people in the store.
Share with all my friends and family.
Very informative! Enjoyed reading this article and I have to say, it is spot on! Thank you for putting out this short, but easy to understand article!
Awesome article! Thank you!
Yuka has literally changed my life. I tell EVERYONE about it, even strangers whilst shopping! 🙂
I have enjoyed the app and literally changed half of my normal “healthy” eating purchases. Don’t get me started on the skin care/shaving habits, lol. I have turned at least 6 friends and family onto the app, with great results.
Keep up the great work and thank you for everything that you’re doing for us
Great article. I throughly enjoyed reading about microbiota. Thank you!
Thank you so much for this article. I have truly learned things I didn’t know. I just had a episode with my stomach. It was very painful and kept me up and in the bathroom all night. Nasty yellow stuff was coming up. My gallbladder was removed years ago and I think that’s why I have problems. I wash everything I eat.
Well said. Love the article.
Great article with beneficial information. Thank you for sharing.
Thanks for having the guts to spread the good word! Knowledge is power so thanks for feeding my brain good gut health.
Must say you wrote that well and easy to under stand,great emformation as well ,thanks..
Must say you wrote that well and easy to under stand,great emformation as well ,thamnks..
This was amazing information! Thank you for taking the time to give such detail.
Thank you so much for posting all of this excellent information. I learned so much!
I also want to commend you on the great job with the YUKA App. I use it all the time…. and I trust it.
(Not many things out there that I can trust anymore.)
I read the while thing! More more and more of content like this- thank you!
Loving these articles…. learning so much! Thank you!
I’m so glad my grandson found this app for me and set it up on my phone
The only problem I have is I don’t live by my phone I don’t like hearing it so when I really need it and I’m in the store I go oh no it’s in the car 🤣
Julie, this is a great story! Nearly 24 months ago my wife suffered tremendous pain and was rushed to hospital to learn she had a 19mm kidney stone that needed two procedures to resolve. Her kidney doctor recommended a Whole Food Plan Based Diet (WFPBD) that is low in oxalates (Spinach, rhubarb, almonds and a few more foods are very high in oxalates, the key to forming calcium-based kidney stones). Our neighbor told us about Yuka and it has made our lives so much better!
If the kidneys stone wasn’t enough, two months later my wife was diagnosed with advance Coronary Artery Disease, even though she was asymptomatic. Her Cardiologist also recommended a WFPBD but an even stricter one-no oils, even olive oil! Two years into this radical change in our diet, we have changed our gut biomes from highly acidic to slightly alkaline ones. Our LDL numbers (which were never “bad”), have plunged to under 70 from 125-150. We’ve both lost most of our excess fat and along the way found truly delicious recipes that have awakened our taste buds.
Now to my point: Is it possible to design Yuka to accept user defined ingredients that are bad for them in addition to the Saturated Fat, Sodium and Sugar levels that you already report on along with the list of potentially harmful additives? It wouldn’t require a nutritional analysis but rather just a warning that the scanned item contains one or more of the foods that the user has self-identified as harmful to them.
Excellent read and lots to understand to stay healthy.
I can’t say I learned anything new but I appreciated the review. The well designed writing was an excellent primer and something I’d like to see again in a year.
Julie, this is a great story! Nearly 24 months ago my wife suffered tremendous pain and was rushed to hospital to learn she had a 19mm kidney stone that needed two procedures to resolve. Her kidney doctor recommended a Whole Food Plan Based Diet (WFPBD) that is low in oxalates (Spinach, rhubarb, almonds and a few more foods are very high in oxalates, the key to forming calcium-based kidney stones). Our neighbor told us about Yuka and it has made our lives so much better!
If the kidneys stone wasn’t enough, two months later my wife was diagnosed with advance Coronary Artery Disease, even though she was asymptomatic. Her Cardiologist also recommended a WFPBD but an even stricter one-no oils, even olive oil! Two years into this radical change in our diet, we have changed our gut biomes from highly acidic to an alkaline ones. Our LDL numbers (which were never “bad”), have plunged to under 70 from 125-150. We’ve both lost most of our excess fat and along the way found truly delicious recipes that have awakened our taste buds.
Now to my point: Is it possible to design Yuka to accept user defined ingredients that are bad for them in addition to the Saturated Fat, Sodium and Sugar levels that you already report on along with the list of potentially harmful additives? It wouldn’t require a nutritional analysis but rather just a warning that the scanned item contains one or more of the foods that the user has self-identified as harmful to them.
I share my app with people at the store and ask what I am checking. We all love it and learn so much.:)
VERY WELL WRITTEN…..VERY UNDERSTANDABLE
Such great information! Thanks Yuka
Excellent article! Love this app! It is a wonderful guide to maintaining health and wellness!
LOVE this article! Thank you so much. It helps me see where I need to up my game!
Great article, I just learned a ton. I love this app and I love the health articles that yuka post. Keep it up it really helps.
I am enjoying this site so much. I share it with all my friends and family.
SUPERB INFORMATON!!!! Thank You Julia
Thank you so much for this article, I really appreciate the information it is very much needed. 🙂🙏🏽
very interesting learning quit , sharing with others this so huge understanding how our bodies function the good with bad Thank you
hello Julia and Julian Scanzi thank you much for interesting article !!
This article is really interesting and helpful!I like very much
Helpful information and well written! If I only knew as much when I was a kid!!! Thanks for sharing.
Great information for all of us to improve our dietary intake.
Thank you.
Great information! I learned about the micro biome from the gastroenterologist who did my mini gastric bypass in 2002. Spread the word. No one believes me 😔
Loved all the good advice
This is great information! Love it. Would like to see more!
I didn’t know all this information about the microbiota. I am looking forward to implementing everything this article talks about.
Thank you very useful information!
Very informative
Great article, I wished everyone in my family would take the time to read it!
Thank you
Good article, always good to have a refresher!
Always good to hear (again) and to be reminded of proper eating, and living, habits. The app is so useful for that very reason. Thanks
Excellent article….I love the app.
Great article. All the things you should know about gut health and more. I do some of them but will now do more.
Excellent read Thx:)
Excellent article and explanation of the importance of diversification of wealth with conclusion of the 10 keys.
Thanks
Great article! We love using the app and have encouraged many more friends to use it!
Short and sweet…this article touches all the bases for good health.
Perhaps creating some combinations of fermented foods in next article.
I love this article! Explained everything I wanted to know about healthy and unhealthy bacteria ,particularly in the digestive system. Easy enough of a read to understand everything . So interesting, also makes you more mindful of what to feed your gut for Better Health overall.
Super! This expanded on my (little) knowledge – truly appreciate this. 🫶
Excellent article!
Excellent article. Really simplified what we must do in very layman terms. Thank you. Been hearing more and more about the gut and how it affects so much of us.
Also this was very good information to follow.Thank you for sharing!
This article was really informative. This is a phenomenal app, it allows me to make better food choices. Thank you, for sharing. I also share this app with other people as well.👍🏽
So good. Thank you.
This is very informative and I will defiantly share with friends!
Definitely*
Thank you for this important information.
Thank you so much. Loaded with some great information and explained in a way that is easy to understand. I have IBS so this has reinforced all the information that I have researched.
Thank you for the information is there also probiotics that a person can take to also help? If so what is the best ones to take?
I love this article. Thank God that the micro biome is being talked about more.
This story is very important and informative. Love my Yuka!!!
I am a true believer of “you are what you eat” and this article reinforces that belief. Thank you for reminding me!
Thank you very much and God bless you all.
Thank you! Always great educational news.
Very informative thank you
Excellent article. It’s helpful to develop good microbiota to help us stay healthy and avoid those anti-biotas that upset the balance to great nutrition. Great job Julie!!
Love these articles
excellent information for our health!! Thank you!!
Great advice, thank you ❤️
What a compact treasure of information. Will share with others. Thank you! Great read!
Thanks for this educational information. Your app really helps me make better food choices.
Thank you for sharing your knowledge. Excellent article!
Amazing information. Thank you so very much!!
Thanks
I’m hq k you so much!! Great information ❤️
What an informative article! Thank you so much for sending!
Thank you for this wonderful article.
Excellent article, which you should print regularly every so often. People have a tendency to forget information after a while.
I love this article and the app!! Please keep sharing this important information!!
Thank you
Thank you so much for this information!
Aloha, and what s great piece, mahalo for the amazing reminder about how important our gut health is to put bodies, looking forward to following your work further, mahalo.