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What you choose to eat on a daily basis directly influences and transforms the trillions of gut microbes living in your digestive tract.

It is now commonly quoted that gut microbe cells outnumber human cells, 10:1. That translates into about, “’three to five pounds of bacteria,’ says Lita Proctor, the program coordinator of the National Institutes of Health’s Human Microbiome Project, which studies the communities of bacteria living on and in us. The bacteria cells in our body outnumber human cells 10 to 1, she says, but because they are much smaller than human cells, they account for only about 1 to 2 percent of our body mass—though they do make up about half of our body’s waste”.¹

However, other research challenges the 10 to 1 claim. Researchers concluded in a separate study that a realistic estimate of the number of microbes living in the human body is about 40 trillion — close to the number of our human cells.² Either way, the reality that our very existence is dependent on a symbiotic relationship with trillions of bacteria is in itself astounding, give or take a million, billion or trillion here or there.

Gut health continues to be a hot topic as so many people report digestive issues, ranging from bloating/distention to cramping and elimination issues. Awareness has increased exponentially around food allergies/food sensitivities, intolerance issues and ways to improve digestion. Tolerance depends on food selection (quality vs. quantity) and preparation techniques, which invariably affect bioavailability and metabolism.

Factor into the mix: activity, hydration status, stress levels, sleep quality and exposure to environmental toxins (including Electro Magnetic Fields from technology), and thus we end up with a combination that either helps or hinders our physiology. Keep in mind that the complexities underlying how food substrates (smaller food components) are utilized with all the aforementioned factors weighing in, is still not well understood.³

Now picture this: Think of your entire body, including the on-average 26-feet of “digestive plumbing” as The Matrix (Yes, the 1999 original movie!). Imagine the streams of green numbers running through and around our physical, as well as our energetic bodies, are nano-scaled-micro-bits of information, with coding, translations, encryptions, as well as (in my opinion) intelligent design that up or down-regulates all functions in a split second. Bacteria, viruses and fungi interface with our physiology by the billions, and these living microbes animate and propagate our entire being.⁴

With this matrix in mind, how can we best support our legions of microbes so that it is a partnership, rather than a defensive attack or war against the very eco-diversity that supports life?

What to do:

1. Avoid anti-bacterial, sanitizing sprays, lotions, wipes. These do damage to the robust and yet fragile microbial diversity on your skin and through exposure, to your digestive system. Instead, opt for soap and water to wash hands.  
   
   
2. Support digestion by including daily PRO-biotic (pro=in support of, biotic=bacteria) foods. These foods ADD beneficial bacteria to your body. Include full-fat yogurt (watch the ingredients; avoid extra additives and sugars), kefir, kombucha, kimchi, pro-biotic sauerkraut (check refrigerated section; make sure it was not flash pasteurized, thereby killing the bacteria).
   
   
3. Add more PRE-biotic foods. These are specific foods and fiber-types that are fuel for your resident microbes; in fact pre-biotic foods are the preferred food for the bacteria contained in the pro-biotic foods (like yogurt, sauerkraut, etc.). Pre-biotic foods include garlic, onions, leeks, dandelion greens, asparagus, oats, apples, and more.⁵ 
   
   
4. Avoid artificial sweeteners, including Aspartame (NutraSweet, Equal), Sucralose (Splenda), Acesulfame potassium (Sweet One, Sunett), Advantame, Neotame (Newtame), Saccharin (Sweet’N Low). These have been shown to detrimentally affect gut microbes. For instance, according to physician Dr. Cornelia Cho, an expert on the microbiome, Sucralose (Splenda) makes a genotoxin that is toxic to your DNA!⁶ All artificial sweeteners have a host of other side-effects that are well-documented dating back decades. Shady politics and the push for GRAS (generally recognized as safe) status have propelled these products direct to consumer, with questionable ethics in tow.
   
   
5. Be aware that most prescription medications and OTC (over-the-counter) drugs including NSAIDS (non-steroidal anti-inflammatory drugs, like Tylenol and Advil) and acid-reflux medications (PPIs) are known to adversely affect gut microbes, ranging from altered absorption of nutrients to creating an imbalance between the “good” and the harmful bacteria.⁷ Limit taking these meds as possible, seek out natural remedies and consider ADDING beneficial probiotic supplements (*check the refrigerated section in health food stores).
   
   
6. Spend time in Nature. This is more important than ever in our attempts to support our microbiome. Believe it or not, connecting our bare feet (and/or hands), aka, “earthing”, is beneficial to our microbes. “One theory is that earthing can influence the electrical and chemical capabilities of the nervous system. This may help the nervous system to better adapt to the demands of the body and immediate surroundings. It may also help us restore our natural electrical status. These changes can even be seen on tests such as an EEG (electroencephalography) which measures brain wave activity". "Fascinating, isn’t it?”^{8 9}
   
   
7. Get Natural Light - as in Sunlight! Research reveals that skin exposure to sunlight modulates gut microbiome composition. Who knew?! “It is likely that exposure to UVB light somehow alters the immune system in the skin initially, then more systemically, which in turn affects how favorable the intestinal environment is for the different bacteria”.^10,11 
   
   

References: 

1. https://www.popsci.com/science/article/2011-09/fyi-how-much-bacteria-do-people-carry-around/
2. https://www.nytimes.com/2016/02/16/science/40-trillion-bacteria-on-and-in-us-fewer-than-we-thought.html
3. The Clash of Microbiomes: From the Food Matrix to the Host Gut - PMC (nih.gov)
4. To learn more about the symbiotic relationships of our microbes, check out Dr. Zach Bush; Triple-board-certified physician, microbiome and regenerative agriculture pioneer at https://zachbushmd.com/, farmersfootprint.us, and https://positiveuniversity.com/episode/zach-bush/.
5. https://www.healthline.com/nutrition/19-best-prebiotic-foods
6. Dr. Cornelia Cho; Keynote speaker at the Midwest Harvest Festival (MWHF), “Our Hard-Working Microbiome”; 9.16.2023.
7. https://www.kellybroganmd.com/books/a-mind-of-your-own (pp. 113-130). 
8. https://www.ncbi.nlm.nih.gov/pubmed/21856083 
9. https://drmarvinsingh.com/longevity/how-earthing-can-heal-your-gut/
10. https://www.genengnews.com/topics/omics/exposure-to-sunlight-boosts-good-gut-microbiome-bacteria-and-vitamin-d-levels/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524261/