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. Elsa

    Exelente informacion gracias lo pondre en practica

    Reply
  2. Subra

    You are amazing, very simply give life save information

    1
    Reply
  3. Bonnie L Gallagher

    This is so true and I need to follow it❤️thank you

    Reply
  4. Toyquan

    This was very helpful for me . I
    Currently have diverticulitis and I really have to get better with my health and eating habits. I have been in so much pain so I must and am determined to diet better and look out for my gut health. Thank you.

    Reply
  5. Sandy

    Wow Great info / would love to be able to remember all of this, I’ve heard it before, but of course slips away

    Reply
  6. Joan

    Great article! Very comprehensive!

    Reply
  7. Mona

    Excellent article which complemented my reading of Gut Check by Dr. Guthrie

    Reply
  8. Tatyana

    Thank you very knowledgeable article

    Reply
  9. Felice

    Your articles are always a great reminder to stay on the right track. Thank you!

    Reply
  10. Rosie

    Thank you for this information. Very informative and important for healthy living.

    Reply
  11. Michel

    Just like your app. Clean, simple, informative and extremely useful. Merci

    Reply
  12. Shane

    Wow, great article! Well written.l learned a lot, Thanks.

    Reply
  13. Patricia

    Thank you for the informative article. I love yuka. I use it shopping and actually cleaned out a closet full of badly rated shampoos and makeup. I have found it easier to introduce your app to friends and family. Now that everyone is getting on board with good health.

    1
    Reply
  14. Suyapa Trujillo

    Excellent article! We have a daughter that is having gut issues at this time.
    This article provided fantastic information.
    Thank you!

    Reply
  15. Kim

    Very informative article. Thanks for posting. Also, love the app! It’s a game changer!

    Reply
  16. Tearsa

    Great info!!! Very interesting and informative. I love Yuka I use this app often. I love these articles also. Thank you
    Keep adding more items please!!!

    Reply
  17. John

    Great information. Coincides with what I’ve been reading lately. Thanks?

    Reply
  18. Andi

    Excellent information! Have to work harder at eating right!

    Reply
  19. Thomas

    Hi Yuka family great article , I have a question outside this article . Are you guys gonna train the app to measure things like tea bags and the micro plastic’s in tea bags and other items . Also I’ve been eagerly waiting to see when the app can start rating things like honey and protein powder . Thanks so much Love the Yuka app and family this is my 3rd year using it and I’m in the top 5% of all users .

    1
    Reply
  20. Bonne

    Great article

    Reply
  21. Jean

    A lot of good information here. I am reading the bookSuper Gut and a lot of this information is in the book. Even small changes help.

    Reply
  22. Caren

    Very informative and helpful article. Thank you!

    1
    Reply
  23. Karen

    Very informative! Excellent reminder of the importance of a high fiber diet.

    Reply
  24. David

    👍👍love your app and helpful tips.
    Please keep the info coming

    Reply
  25. Cindy

    Very informative, thank you!

    Reply
  26. André

    Priceless information
    And true wake up call in my case
    Sincirely Thanks Yuka 🤗

    1
    Reply
  27. Jill

    Very good and helpful information.

    1
    Reply
  28. Lucille

    Enjoyed reading your article. Im currently on Nutrisystem and their plan is high fiber and protein. I don’t eat processed food and I’m very selective about what I eat. I’m 80 years old and I think my gut is functioning very well. I got some very good information from your article. Thank you

    1
    Reply
  29. Patty

    Excellent article and information. Can you tell us how alchohol and other beverages effect the microbiota?

    1
    Reply
    1. Amy

      Id like to know about that too.

      Reply
  30. Charles

    Excellent article! Your information is clear, concise and easy for the average person to understand. The problem I have is staying committed. Do you have any suggestions on how to create the habit of good health practices?

    Reply
  31. Gwen

    Excellently presented. Thank you!

    Reply
  32. Benny

    Thank you and I love the app!

    2
    Reply
  33. Mary

    Great article! Thank you!

    Reply
  34. Theresa

    I’m an RN and have been for 30 plus years. I am 64 years old and feel I’m in good shape and it’s due to following many of the key elements in your article. That said, the article is spot on and very well done!

    I really enjoy and benefit from the Yuka app.
    Thank you for all you do!!

    2
    Reply
  35. Judy

    Well written. Although I follow most of the suggestions already, the affirmation is great. I did learn some new things. I was unaware that buying organic fruit and veggies have 20 to 70 percent more Polyphenols. Good reason to get organic! Thank you for a well written and informative article.

    1
    Reply
  36. Netta

    Love this information, I am a vegan with a limited income, this we’ll help me be more conscious about my buying power to be healthier. Thank you so much for putting this out. I have told so many people about your app, they also love it.

    1
    Reply
  37. DERECK

    Appreciate the information thanks

    Reply
  38. Peg

    Merci.

    Reply
  39. Mikah

    This is truly the only email subscription list I enjoy being on. Julie’s an ICON! Fantastic article. I started eating with a focus on gut health about a month ago, and already am seeing so many benefits!

    Reply
  40. Colleen

    Awesome article……. Thank you so much!’!!!

    1
    Reply
  41. Carol

    Your App has changed the way I shop.
    I wish this information was around earlier in my life.
    Better late than never.
    Thank you!!

    1
    Reply
  42. Victoria

    Very helpful, informative, and I will be using this as a guide for myself. Love Yuka!!

    Reply
  43. Tammy

    Great reading! Thanks!

    Reply
  44. Kathy

    Great information! Even though I’m familiar with a lot of it – it’s good to be reminded.

    Reply
  45. Christine

    Wow! Thank you for offering this comprehensive information… all in one place!! You folks at Yuka are doing a great job! I love the app. Don’t shop or research products without it. Only thing I wish is that some of the skin care and cosmetics I use were in your data base. I realize that’s a big ticket! Thank you!!

    Reply
  46. Bernard

    Thank you

    Reply
  47. CHANDRAWATI

    Thanks for sharing . Very informative

    Reply
  48. Steve

    Truly good information for male or female alike and at any age.

    Reply
  49. Debi

    Thanks for all this information.
    I believe it is good to have such info pop into my life from time to time to remind me to get back on track.
    Thank you keep up the good fight?

    Reply
  50. Suvane

    Again such a great source of great info Thanks ever so much

    Reply
  51. Magdalene

    Loved the information, we like more of this. Thanks

    Reply
  52. Lisa

    Thank you for this information, very insightful and easy to understand!!

    Reply
  53. Sandy

    Great article! Thank you!

    Reply
  54. Lorena shelhorse

    Very good information, thank you to share, I will share this with family and friends. Thank you , god bless you

    Reply
  55. Marina

    Very informative article. Thank you for updating us with useful information.

    1
    Reply
  56. Carl

    Sharing with family

    1
    Reply
  57. Carl

    Sharing with sons

    1
    Reply
  58. Carl

    Read this and stay healthy

    1
    Reply
  59. Robyn

    Great article! Ty for sharing!

    1
    Reply
  60. Teresa

    Lots of information very interesting Thanks for sharing.

    1
    Reply
  61. Judy

    Very informative article. Thank you!

    1
    Reply
  62. Courtney

    Excellent article! I truly believe that the chemicals, mostly preservatives, used in food is a significant contributor to our obesity, heart disease, and mental health in US. Also, believe we just need to slow down. Way too much traveling around for no reason. What happen to people just chilling at there homes. It appears to me everyone is busy doing nothing and stressed about nothing!

    2
    Reply
  63. Will

    Great info..Thank you!

    1
    Reply
  64. Josée

    Wow! Wonderful article, very informative. Thanks for sharing.

    1
    Reply
  65. yolande

    Most informative. Thank you.

    1
    Reply
  66. Mary

    Great Article! One question, why soak flax and chia seeds in liquid before consuming them? Thanks!

    1
    Reply
  67. Mary

    Wonderful information!!! I’ll be sharing this with all my friends!!

    1
    Reply
  68. Karen Bailey

    Thank u thank u. Been trying to learn about the gut. I have passed along the Yuka app to as many people as I can.. like the 10 things to incorporate!!

    1
    Reply
  69. Steve

    Excellent information and I have been going down this healthy path for quite awhile.

    I have even learned to ferment saurekraut and pickling. I love sharing it with family & friends.
    I just turned my sister on to Yuka, last week. Thank you so much! 💪💯
    Thank you.

    1
    Reply
  70. LRod

    Thank you for posting this article

    1
    Reply
  71. Pri

    Amazing! One of the best articles about gut microbiota. Thank you so much for the valuable information.

    1
    Reply
  72. Liz

    Awesome information

    1
    Reply
  73. Lynda

    Really enjoyed this article! Thank you

    1
    Reply
  74. D.K. POPE

    Thank You for this Important Information.

    1
    Reply
  75. Terry

    GREAT Article!!! Thank you

    1
    Reply
  76. Linda

    This was very informative thank you so much for sharing this!!!!!

    1
    Reply
  77. Margo

    Thank you so much!!!
    Good infor., little difficult to maintain, but will try.

    1
    Reply
  78. Big homie

    Good food

    1
    Reply
  79. Pat

    Thanks for taking the time to write and share this. So informative!

    2
    Reply
    1. Marian

      Very informative, thank you!

      Reply
  80. Darline

    Thank you Yuka for sharing this article. It is very helpful & interesting, indeed!
    My favourite app of all👌

    1
    Reply
  81. Pam

    Very well written! In terms many can understand and incorporate. It helped me better understand the context, thought process, science, and how my body processes in terms and simplicity that help me communicate to my family. Thank you!
    I truly appreciate your app and use it consistently, which has helped my family eat healthier foods. It has also helped me realize just how marketing truly impacts selling products – I’ve always known it; however, the more I read labels, the more I realize the true impact of marketing.

    1
    Reply
  82. Jill

    Great resource, thank you. This article was a family share especially as we are now armed with the Yuka app and can make better grocery decisions.

    1
    Reply
  83. Kay

    Great info. I use your app while shopping.
    I’ve read and used info from the book “Eat Right for Your Blood Type” and definitely found that a Blood type A (vegetarian base) requires much different foods than a Blood type O (carnivorous base). Myself and my husband, although completely opposite can still bring together the best benefits for both is essential to achieve energy, stamina, and help to deal with stress in a busy lifestyle. Your company could improve every persons life with this basic info being added to achieve an even better eating result by feeding the michrobiota with foods best for a persons blood type. I prepared foods best for my type A blood type and it affected my macho blood type O husband by become weak and fatigued compared to my type A when eating proper foods had built my energy and stamina to a level that I could out walk and out work my husband in the Yellowstone backcountry during a short trip to the mountains and hiking. I saw first hand how dependent my husbands health was on meats and his type of foods.

    1
    Reply
  84. Carmelo

    Awesome article very informative thank you Yuka.

    1
    Reply
  85. Deborah

    Thank you for this article! Very interesting and helpful!

    1
    Reply
  86. Melody

    LOVE your YUKA APP!!!!!!!
    Use it ALL the time!!!

    THANK YOU!

    1
    Reply
  87. Joanne

    Wonderful Article. I am thankful that we practice much of the information. I recently have been reading on protecting our liver and building health back into it.

    1
    Reply
  88. Lisa

    I am impressed & take Yuka very serious
    Thank you

    1
    Reply
  89. Lisa

    Awesome information! Thanks bunches!

    1
    Reply
  90. Debbie

    Thank you for your time! This is wonderful information. Do you have any vitimins or…
    that you would recommend to help with the above information?

    1
    Reply
  91. Peggy

    This information is priceless, so many great points and tips
    Thank you the app us wonderful for people of all ages

    1
    Reply
  92. Mercedes

    Love ur articles 💖

    1
    Reply
  93. LISA

    Absolutely the best app I’ve ever used! thank you so very much for this! All your information is easy to understand, easily accessible, we live by the YUKA app!
    Grateful!!!

    1
    Reply
  94. Karren

    I always enjoy reading all the healthy information. Thank you for a trustworthy app helping me to make better decisions for me and my family

    1
    Reply
  95. Marla

    Wonderful information! Thank you!

    1
    Reply
  96. Elliott

    I liked the article. It is very informative and helpful. Thank you.

    1
    Reply
  97. Stuart

    Very informative read

    1
    Reply
  98. Aranzazu

    Grácias,lo pongo en práctica en este mismo momento.

    1
    Reply
  99. Melanie

    A fascinating read! Thank you!

    1
    Reply
  100. Yahima

    Thanks, I’ll be sharing this with my family and friends, is very helpful

    1
    Reply
  101. Aamir

    Thank you for this informative and interesting article! It is amazing how diverse and helpful our gut microbiomes can be, and I appreciated the listed foods and health practices to help keep our microbiotas healthy!

    1
    Reply
  102. Robert

    This is very informative but please tell me how I can incorporate this type of foods into a Carnivore diet? is there a way to do this? or no, your thoughts please.

    1
    Reply
    1. Joanne

      Organic grass feed meat that is not over cooked but of course cooked.

      Reply
  103. Ellwyn

    You have a wonderful web site. My wife and I learned about yuka in December. The man who told us about it said we would throw half of the food items in out house before we went to bed. What’s even better is we use yuka when we food shop.

    1
    Reply
  104. Don

    Great article ore people in the U.S. need to read it then we might have less fat people.

    2
    Reply
  105. Roy

    Very informative and helpful information in this article. Thanks!

    1
    Reply
  106. A K

    One of the BEST comprehensive articles on healthy gut stuff ever! In depth yet simple and easy to add to one’s diet.
    Thank you. 🙂

    3
    Reply
  107. Barbara

    Awesome information!!! Thank you

    1
    Reply
  108. Cris

    Great article!!!! Will print out the list of foods to eat for quick reference guide.

    2
    Reply
  109. Latonya

    Thanks I was told I had IBS so I need to know this appreciate so much. I love Yuka Good information

    1
    Reply
  110. Lidia

    Love this article. Very informative.
    Thank you for sharing

    1
    Reply
  111. Paul

    Thank you for this interesting article. I cannot wait to finish perusing it!

    1
    Reply
  112. heather

    Thanks, I heard it all mant times but this is said well.

    1
    Reply
  113. Monique

    Love this!

    1
    Reply
  114. Jean

    Very well written. Thanks for explaining things. Quick question what kinds of meat can you incorporate in this way of eating and can you have 🥚?

    2
    Reply
  115. Sal

    Good read, goals for 2025!

    1
    Reply
  116. Carey

    Thanks for this great article!!!

    1
    Reply
  117. Chris

    Thank you.
    Great, informative and interesting article.
    So much I wasn’t aware of.

    1
    Reply
  118. Mel

    Very interesting, need to change things up abit.
    Thank you

    1
    Reply
  119. David

    Perfect timing cuz my gut is going thru diagnostics as i suspect there are some undesirable critters (parasites) in my gut picked up in the jungles of central america ( or what ever its called now 🤡). This will help keep my second brain in control if the other one nods off again
    Thank you

    1
    Reply
  120. Mary

    Thank you for the great information, will pass it on.

    1
    Reply
  121. Eunice

    Thank you for the information. People in my age group need as much help as possible. Thankful to my son for the App.

    2
    Reply
  122. Sue

    Thank you for a great informative article!!

    1
    Reply
  123. France

    Very interesting text thank you

    1
    Reply
  124. Katherine

    Wonderful article. Very informative and interesting. I especially liked that you let us know exactly which foods we needed to focus on getting more of. Thank you

    1
    Reply
  125. Patricia

    I have been looking for ways to increase the good gut bacteria!! This was very informative!! Thank you for sending!!

    1
    Reply
  126. Patricia

    This article is very informative. Reviewing the best way to keep gut bacteria healthy helps me remember what to focus on. Thank you for sending this article.

    1
    Reply
  127. Allison

    Enjoyed this article, as there is always room for improvement!! Knowledge is Power, TY 😊

    1
    Reply
  128. Sandy

    Great article!

    1
    Reply
  129. Gary

    Thanks for the info and thanks for this great app. My wife and I don’t go shopping without it. We call out products that we use to eat and tell the manufacturer that we not buy their product any more because of the additives in the product. I think if we all use this app. we can make a difference.

    1
    Reply
  130. Linda

    Very informative article. I learned a few things didn’t know added information to the things I did. Thank you

    1
    Reply
  131. Elsie

    Great article.

    1
    Reply
  132. Wendy

    Great article!!

    1
    Reply
  133. Nancy

    This is a great article! I have studied the gut microbes for years online and have found programs to help balance yeast. I am trying to find a way to fight the use of preventative antibiotics. In the last year I have had a shoulder replacement, 2 implants and a tooth extracted all requiring 10 days of preventative antibiotics (no infection at all). Also, the surgeon orders anyone that has an artificial joint to take 4 antibiotics before every dental appointment for the rest of our lives. I’ve had to go to the dentist at least 10 times in the last year. This blanket protocol is destroying my digestive system. I’ve fought digestive issues in the past and I’m now having all the symptoms you talked about here. My dentists ask me if I’ve taken the antibiotics and won’t work on me if I haven’t. The ADA has an article online about this abuse and they claim that it doesn’t prevent infection and is unethical because of the development of drug resistant bacteria. Thanks again, I will try to get my surgeon a copy of this article.

    1
    Reply
  134. Lisa

    Wonderful article! Very interesting about how the first three years have such an effect. My husband always had stomach porblems and now we have beens everyday. His stomach problems are gone.

    1
    Reply
  135. Thomas

    Great article. Well written.

    Both my wife and I use Yuka but only she got your email. Please ensure I get them too, my name and email are below

    1
    Reply
  136. Lori

    Good article. I love your app. In times like this it would be useful for it to inform the buyer where the product is produced. (Ingredients and manufactured). I have learned that “produced” means that 98% of the product is from (Name of Country) and “made in” means only 51% of product is from (that country listed). I’m hoping the next update will include these facts if possible.

    1
    Reply
  137. Debbie

    Thank you, this is great information not only for myself but my German Shepherd who struggles with allergies and inflammation. He gets fresh food now but I really need to learn these things for my own eating habits as I am really trying to eat healthier (using your app all the time!) Thank you!

    1
    Reply
  138. Dee

    A good review of the facts. A reminder never hurts. Good info. Thank you.

    1
    Reply
  139. Rhodella

    Great article, very informative! Thank you!

    1
    Reply
  140. Jill

    Great info. Thank you!

    1
    Reply
  141. Julie

    Thank you! Some good and logical and easy to follow suggestions.., I need to work on a few of them.

    1
    Reply
  142. Rosie

    Great information and easy to understand thank you !

    1
    Reply
  143. Karyn Bock

    Enjoyed this article!

    1
    Reply
  144. L. S.

    Very educational for our good!

    1
    Reply
  145. Patricia

    Thanks. Great detail. Easy to read and understand.

    1
    Reply
    1. Mel

      This is some awesome information!
      Let’s share it with others.

      Reply
  146. Kevin

    Great information and reminder to focus on managing our gut health & physical activity. Thanks!

    1
    Reply
  147. Cathy

    Excelente articule. Learned a lot. Keep the good info coming.

    1
    Reply
  148. Aline

    Very informative thank you

    1
    Reply
  149. Brenda.

    Thank you for supporting gut health. Staying healthy is a full time job! Keep spreading the word.

    1
    Reply
  150. Audrey

    Grew article, going through bad tummy issues at the moment! Thanks for the suggestion of changing my diet and eating better!!!

    1
    Reply
  151. Kim

    Nicely comprehensive article, thank you!

    1
    Reply
  152. George

    Lectins cause leakygut in a number of the foodsbyou recommend. Liik up Dr. S. Gundry. .. ..

    1
    Reply
  153. Janet Elgersma

    Thank you. Great information. Even when are aware of much of this info it is helpful be reminded’

    1
    Reply
  154. Diane

    The Yuka app as changed my life for the better! I recently shared this app with a health class that I am taking and now everyone in the class is using Yuka! I love the informative articles as well. Thank you for making a positive difference in my life and countless other lives also!

    2
    Reply
  155. Cynthia

    Thank you so much for writing this article! My 2025 goal is to lessen chemicals in my food and makeup! Thanks to the Yuka app!!

    1
    Reply
  156. Nancy

    Fantastic article. Very informative. Thank you

    Reply
  157. Michele

    This was a great article, Thanks!

    Reply
  158. karen

    I was diagnosed with IBS-C & D a year ago. I have been in the ER several times for the pain. I have tried everything possible to help this with no luck! I am currently trying the FODMAP diet but I don’t feel as if I am getting the proper nutrition. I use your app at the store all the time! For some reason I am only getting a few days a week pain free. I loved this article but was curious if you have any literature on my condition? Thank you in advance….

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  159. Judy

    I love Yuka. I use it before I buy anything. Very helpful. I follow everything in your article. I am a healthy 84 year young and active female. I take no medications.

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    Reply
  160. Grethe

    So much super good information. I love reading about resistant starch… something I only found out about recently…ALL of the article makes so much sense…

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    Reply
  161. Ed

    Very informative article.
    Thanks

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    Reply
    1. David

      You are changing our eating habits, one product scan at a time!

      Reply
  162. Christine

    Wonderful information and important reminders! Thank you for sharing!!!

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    Reply
  163. Sydelle

    Great article, I will try to include more fiber into my diet!

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    Reply
  164. Carol

    Very informative! Do you recommend probiotics, prebiotics?

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    1. Veronica

      Probiotics and Prebiotics have different functions and are both needed for a healthy gut. Prebiotics are a food source for probiotics and probiotics are those living organisms such as bacteria and yeast. So you need prebiotics such as whole grains, fruits and veggies to feed the probiotics organisms in the yogurt, kefir, and other fermented foods. All in all, you need both!

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  165. Ingamaj

    Thank you for such great and relevant information.

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    Reply
  166. Kay

    Very helpful summary! Thanks!

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    Reply
  167. Holly

    Thank you. I appreciate the information.

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    Reply
  168. Lisa

    It is a wonderful article. I am looking back and remembering that when my daughter was a baby, she had to have antibiotics for ear infections. I am sad to read that this disrupts a child’s developing microbiota and now realize why she has IBD along with Celiac.

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    Reply
  169. Jose Vergara

    Awesome and very helpful. I’m proud for this community and Yuca developers. Keep going to this amazing job.

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    Reply
  170. Jackie

    Thank you! Wonderful and helpful article!!

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    Reply
  171. Topher

    This was an excellent article!

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    Reply
  172. Amanda

    Your YUKA app is fantastic and these informative articles are timely and important! Thank you:)

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    Reply
  173. Catherine

    Thank you so much- very considerate and easy to follow..

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    Reply
  174. Jody

    I recently learned that acid blocking medications, over the counter as well as prescription, can affect the gut biome as well. I was prescribed a high dose for a short period of time following a heart ablation and began experiencing gastrointestinal issues while taking them. Once I figured out the source of my issues I am focusing on improving my gut health by diet and pre and probiotics as needed. This article is a great resource.

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    Reply
  175. Kelli

    Wonderful article!

    Very informative, cuz I’m trying to eat better and I love your app!

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    Reply
  176. Martha

    Thank you! I had to take antibiotics for a bad bladder infection. Forgot to take yogurt with it and went through two weeks of stomach pains.
    I would love to see a further article on probiotics that you find do the best job. Thank you again… I’m very happy to have some good knowledge on the subject.

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    Reply
  177. Theresa

    Thank you,very helpful info.

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    Reply
  178. Roberta

    Great article, so nice to read through and not have a product to buy at the end. Good wholesome information, thank you.

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    Reply
  179. Ruth

    We don’t purchase anything without checking it with Yuka App

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    Reply
  180. Scott

    Gabriela Mourad Vicenssuto & Julien Scanzi, I wanted to thank you on your article. I have a better understanding of microbiota; easy to understand.

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    Reply
  181. Eileen

    Thank you !! This is great information. I have changed my diet and feel amazing . 68 years old never been in hospital and
    never been on any medications.

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    Reply
  182. Ellen

    What a great, informative, comprehensive article! Thank you!

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    Reply
  183. Nick

    Excellent reading, content was well written and very educational as it talked about topics in a way that made you want to keep reading. THANK YOU!!

    BTW: I use Yuka regularly and love it. ❤️

    Reply
  184. Lori

    Great article! Not just a tease, but gives the “why” and the “how to” that is easy to understand. And without chastising for mistakes we may have already made.

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    Reply
  185. Beth Fuller

    Great article well written
    Great visuals

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    Reply
  186. Al

    Great information. Passing it on to my daughter, who has been having issues that this article may address for her.

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    Reply
  187. Nancy

    wonderful and very informative article, thank you

    Reply
  188. Annie

    a wonderful article! easily digestible information ; )

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    Reply
  189. Franca

    Good info to know and have! Thank you.
    Since using your app we have avoided buying products that are “not good for us”

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    Reply
  190. Joe

    Very informative

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    Reply
  191. Jennifer

    “It all begins at birth “ , absolutely amazing. Motherhood naturally beautiful, thanks Julie.
    Enjoyed entire article.

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    Reply
  192. Wallys

    Thank you! Very good information!

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    Reply
  193. Danilo

    Amazing stuff, profoundly informative. Will focus on incorporating more for me, and those that come after me.

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    Reply
  194. Judy

    Thank you for helping us & reminding us .. since I have used Yuka I stop buying so much and making better choices.

    2
    Reply
    1. Al

      same here! great app! have told so many people about it

      Reply
  195. Dovey

    Thank you for the great information! It would be helpful if all people would read this. I’ve shared the YUKA App with many, and use it regularly.
    Keep up the great work!

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    Reply
  196. Debra

    Thank you for this valuable information

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    Reply
  197. Tom

    Thank you for another well written and informative article. It’s always good to review the basics of the micro systems within our bodies. You and the Yuka team are awesome!

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    Reply
  198. Rosie

    A great resource for living healthier lives. Thank you Julien.

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    Reply
  199. Jeanette

    Excellent article!

    2
    Reply
  200. Maria Jose

    Thank you so much for this kind of information, very very Interesting.

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    Reply
    1. Eneida

      Great article. Thank you

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      Reply
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