Have you promised yourself to give up sweets on Monday, but by Wednesday your hand is reaching for a chocolate bar or a bun? We tend to blame it on weak willpower, fatigue, or “bad genes.” However, modern science proves that the real mastermind behind our food cravings lies deep within us.

If you consider yourself 100% human, science is ready to argue with you. The number of human cells in our body is about 30 trillion, while the number of bacterial cells is about 38 trillion. That is, the ratio is about 50:50. In our gastrointestinal tract alone, about 2 kilograms of bacteria, viruses, fungi and protozoa live.

Bloating, heaviness after eating, irregular bowel movements, or constant abdominal discomfort — these problems are faced by almost every second person. The classic reaction of a modern person is to drink digestive enzymes or a pill for cramps and keep running.

We all know people who can eat cake all night and not gain weight, while others can gain weight just by looking at dessert. For decades, we’ve been told that the secret to weight loss is simple math: eat fewer calories than you burn.

The microbiota loves plant diversity, fermented foods, resistant starch, and polyphenols. Below is a selection of 10 foods that most often help you feel a difference within 2–4 weeks.

You are never alone. Even now, reading this text, you are in the company of trillions of small “roommates”. This is your microbiome. For a long time, we considered bacteria to be enemies, but modern science proves: they are our best friends, controlling almost all processes in the body: from immunity to the ability to enjoy life.