Gut Bacteria: What it is, why you need it, and how to improve it

There are around 40 trillion bacteria in your body, most of which are found in your gut.

Collectively, they are known as your gut microbiome, and they’re incredibly important for overall health. However, certain types of bacteria in your intestines can also contribute to many diseases.

Many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract.

Eat a diverse range of foods

There are hundreds of species of bacteria in your intestines, each of which plays a specific role in health and requires different nutrients for growth.

Generally speaking, a diverse microbiome is considered a healthy one. This is because the more species of bacteria you have, the more health benefits they may be able to contribute to. 1 2 3 4

A diet consisting of different food types can lead to a more diverse microbiome. 5 6

Unfortunately, the traditional Western diet is not very diverse: it’s rich in fat and sugar; it’s estimated that 75% of the world’s food is produced from only 12 plant species and 5 animal species. That’s about as undiverse as it gets.

However, diets in certain rural, non-Western regions are often more diverse and richer in different plant sources.

For this reason, a few studies have shown that gut microbiome diversity is much greater in people from rural regions of Africa and South America than in people from urban areas in Europe or the United States. 7 8

Summary
Eating a diverse diet rich in whole foods can lead to a diverse microbiome, which is beneficial for your health.

Eat lots of vegetables, legumes, beans, and fruit

Fruits and vegetables are the best sources of nutrients for a healthy microbiome.

They are high in fiber, which your body can’t digest. However, certain bacteria in your gut can digest fiber, which stimulates their growth.

Beans and legumes also contain very high amounts of fiber.

Some high fiber foods that are good for your gut bacteria include:

  • raspberries
  • artichokes
  • green peas
  • broccoli
  • chickpeas
  • lentils
  • beans
  • whole grains
  • bananas
  • apples

One study found that following a diet rich in fruits and vegetables prevented the growth of some disease-causing bacteria. 9

Apples, artichokes, blueberries, almonds, and pistachios have also all been shown to increase Bifidobacteria in humans. 10 11 12 13

Bifidobacteria are considered beneficial bacteria, as they can help prevent intestinal inflammation and enhance gut health. 14 15

Summary
Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria.

Eat fermented foods

Fermented foods have undergone fermentation, a process in which the sugars they contain are broken down by yeast or bacteria.

Some examples of fermented foods are:

  • yogurt
  • kimchi
  • sauerkraut
  • kefir
  • kombucha
  • tempeh

Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health.

Research shows that people who eat a lot of yogurt appear to have more lactobacilli in their intestines. These people also have less Enterobacteriaceae, which is a type of bacteria associated with inflammation and a number of chronic conditions. 16

Similarly, a number of studies have shown that yogurt consumption can improve intestinal bacteria and decrease symptoms of lactose intolerance. 17 18

What’s more, yogurt may also enhance the function and composition of the microbiome. 19

However, many yogurts, especially flavored yogurts, contain high amounts of sugar. Therefore, it’s best to opt for plain, unsweetened yogurt or a flavored yogurt with minimal added sugar that is made only of milk and bacteria mixtures, also sometimes called “starter cultures.”

Additionally, to reap the gut health benefits, make sure the label reads “contains live active cultures.”

Furthermore, fermented soybean milk may promote the growth of beneficial bacteria, such as Bifidobacteria and lactobacilli, while decreasing quantities of some other harmful strains of bacteria. Kimchi may also benefit the gut flora. 20 21

Summary
Fermented foods like plain yogurt can benefit the microbiome by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.

Eat prebiotic foods

You’ve probably heard of probiotics—prebiotics are foods that promote the growth of beneficial bacteria in the gut.

They are mainly fiber or complex carbs that human cells cannot digest. Instead, certain species of bacteria in the gut break them down and use them for fuel.

Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own.

Resistant starch can also be a prebiotic. This type of starch is not absorbed in the small intestine and passes into the large intestine, where the microbiota break it down.

Many studies have shown that prebiotics can promote the growth of several types of beneficial bacteria, including Bifidobacteria. 22

Certain prebiotics have also been shown to reduce insulin, triglyceride, and cholesterol levels in people with obesity, which could be beneficial for the prevention of conditions like heart disease and type 2 diabetes. 23 24 25

Summary
Prebiotics promote the growth of several types of beneficial bacteria, including Bifidobacteria. Some studies suggest that prebiotics could also reduce risk factors for certain health conditions by decreasing levels of insulin, triglycerides, and cholesterol.

Also increase your intake of probiotics

Probiotics are live microorganisms, usually bacteria, that provide a specific health benefit when consumed.

Probiotics don’t permanently colonize the intestines in most cases. However, they may benefit your health by changing the overall composition of the microbiome and supporting your metabolism. 47

A review of seven studies found that probiotics have little effect on the gut microbiome composition of healthy people. However, there is some evidence that probiotics may improve the gut microbiome in those with certain diseases. 48

One review of 63 studies found mixed evidence of the effectiveness of probiotics in altering the microbiome. But the researchers noted that the probiotics’ strongest effects seemed to be in restoring the microbiome to a healthy state after it had been compromised. 49

Nevertheless, some studies have shown that probiotics can improve the functioning of certain gut bacteria, as well as the specific types of chemicals they produce. 50

You can increase your intake of probiotics by consuming more probiotic-rich foods, including fermented foods like kimchi, kefir, sauerkraut, and yogurt.

Alternatively, you can consider using a probiotic supplement. However, be sure to talk with your doctor before starting supplementation, especially if you are taking other medications or have any underlying health conditions.

Summary
Probiotics do not significantly change the composition of the microbiome in healthy people. However, they may improve microbiome function and help restore the microbiome to good health in those with certain health conditions.

Eat whole grains

Whole grains contain lots of fiber and nondigestible carbs, such as beta-glucan. These carbs are not absorbed in the small intestine and instead make their way to the large intestine to promote the growth of beneficial bacteria in the gut.

Research suggests that whole grains can promote the growth of Bifidobacteria, lactobacilli, and Bacteroidetes in humans. 32 33 34

In these studies, whole grains also increased feelings of fullness and reduced inflammation and certain risk factors for heart disease.

However, keep in mind that some research shows that gluten-containing grains — such as wheat, barley, and rye — may actually negatively impact gut health by increasing intestinal permeability and inflammation in some people. 35 36 37

While this mostly applies to those with celiac disease or a sensitivity to gluten, more research is needed to determine whether eating grains that contain gluten may also alter the gut microbiome in healthy adults without these conditions.

Summary
Whole grains contain nondigestible carbs that can promote the growth of beneficial bacteria within the gut microbiome. These changes to the gut flora may improve certain aspects of metabolic health.

Eat a plant-based diet

Diets containing animal-based foods promote the growth of different types of intestinal bacteria than plant-based diets do. 38

A number of studies have shown that vegetarian diets may benefit the gut microbiome, which may be due to their high fiber content.

For example, one small 2013 study found that a vegetarian diet led to reduced levels of disease-causing bacteria in people with obesity, as well as reductions in body weight, inflammation, and cholesterol levels. 39

A 2019 review noted that plant foods are rich in specific nutrients that can increase levels of beneficial bacteria and decrease harmful strains of bacteria to support gut health. 40

However, it is unclear if the benefits of a vegetarian diet on the gut microbiome are due to a lack of meat intake or if other factors may also play a role.

Summary
Vegetarian and vegan diets may improve the microbiome. However, it is unclear if the positive effects associated with these diets can be attributed to a lack of meat intake or if other factors may be involved.

Eat foods rich in polyphenols

Polyphenols are plant compounds that have many health benefits, including reductions in blood pressure, inflammation, cholesterol levels, and oxidative stress. 41

Human cells can’t always digest polyphenols. Because they aren’t absorbed efficiently, most polyphenols make their way to the colon, where they are digested by gut bacteria. 42 43

Some examples of foods rich in polyphenols are:

  • cocoa and dark chocolate
  • red wine
  • grape skins
  • green tea
  • almonds
  • onions
  • blueberries
  • broccoli

Polyphenols from cocoa can increase the amount of Bifidobacteria and lactobacilli in humans and reduce the quantity of Clostridia. 44

Furthermore, these changes in the microbiome are associated with lower levels of triglycerides and C-reactive protein, which is a marker of inflammation. 45

The polyphenols in red wine have similar effects and have even been shown to increase levels of beneficial bacteria in people with metabolic syndrome. 46

Summary
Polyphenols can’t be digested efficiently by human cells, but they are efficiently broken down by the gut microbiota. They may improve several health outcomes related to heart disease and inflammation.

In Conclusion…

Your gut bacteria are extremely important for many aspects of health.

Many studies have now shown that a disrupted microbiome can lead to numerous chronic diseases.

The best way to maintain a healthy microbiome is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans, and whole grains.

835 Comments
  • Misty Wagemann
    Posted at 14:34h, 27 November

    Wow

  • Misty Wagemann
    Posted at 14:33h, 27 November

    Thanks

  • Anita G Smith
    Posted at 22:34h, 26 November

    Great read

  • Patricia Cramer
    Posted at 10:14h, 26 November

    More vegetables and dark chocolate

  • Bridgette Reynolds
    Posted at 03:54h, 26 November

    Thank you so much for sharing with me.

  • Laurie Ensminger
    Posted at 22:49h, 24 November

    Useful info

  • Janet Schmitz
    Posted at 15:45h, 24 November

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    Posted at 11:52h, 24 November

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    Posted at 21:29h, 23 November

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    Posted at 19:31h, 23 November

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    Posted at 18:50h, 23 November

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  • Hope Griffin
    Posted at 18:50h, 23 November

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    Posted at 18:23h, 23 November

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    Posted at 17:28h, 23 November

    very useful information, thank you.

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    Posted at 13:59h, 23 November

    Read

  • Elias Cabral
    Posted at 13:46h, 23 November

    I have added probiotics and eat a wide diversity of foods. My digestion has improved greatly.

  • Debra
    Posted at 13:41h, 23 November

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    Posted at 13:30h, 23 November

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    Posted at 13:12h, 23 November

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    Posted at 12:27h, 23 November

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    Posted at 09:02h, 23 November

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    Posted at 21:53h, 22 November

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    Posted at 16:47h, 22 November

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    Posted at 15:46h, 22 November

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    Posted at 13:53h, 22 November

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    Posted at 10:42h, 22 November

    Thank you for this information. Some of the food I was aware of but some I was not and it’s benefit’s.

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    Posted at 10:05h, 22 November

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    Posted at 07:53h, 22 November

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    Posted at 22:08h, 21 November

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    Posted at 23:49h, 20 November

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    Posted at 04:31h, 20 November

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    Posted at 00:50h, 20 November

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    Posted at 23:08h, 19 November

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    Info on dietary needs is always helpful

  • Angela Watson
    Posted at 12:16h, 19 November

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  • Tivona Scott
    Posted at 10:52h, 19 November

    Thank you. More on digestive health

  • Mark E Morrison
    Posted at 10:37h, 19 November

    Artichokes and blueberries! Love ’em.

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    Posted at 09:31h, 19 November

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    Posted at 21:32h, 18 November

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    Posted at 18:32h, 18 November

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    Posted at 18:03h, 18 November

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    Posted at 17:23h, 18 November

    ok.

  • Dana Shobe
    Posted at 17:18h, 18 November

    Thank you

  • Bryan+Brown
    Posted at 17:18h, 18 November

    A gastroenterologist walks into a bar

    The bartender says, I’d offer you a booth, but I assume you want a stool

  • Matthew Navarro
    Posted at 17:13h, 18 November

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    Posted at 17:12h, 18 November

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    Posted at 16:45h, 18 November

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    Posted at 16:32h, 18 November

    Very good information and interesting stuff to know

  • Maria Rodriguez
    Posted at 16:07h, 18 November

    Great information thanks

  • Daniel Klein
    Posted at 16:02h, 18 November

    Thank you. It did not give examples of prebiotic foods, so I would like to know some examples.

  • Charles Silvestri
    Posted at 15:52h, 18 November

    Thanks

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    Posted at 15:45h, 18 November

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    Posted at 15:44h, 18 November

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    Posted at 15:35h, 18 November

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    Posted at 15:23h, 18 November

    Great info, going to pass along to family members who have gut health issues

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    Posted at 14:42h, 18 November

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    Posted at 14:19h, 18 November

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    Informative/

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    Posted at 12:49h, 18 November

    Great info. Will eat more yogurt. Thanks

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    Posted at 12:35h, 18 November

    Very Good and informative article I know that’s it very important to eat mixed food diet such as Fruits and Vegetables and etc..

  • Karen Ruhl
    Posted at 12:21h, 18 November

    Thanks! I just did a presentation on the same topic! Very interesting.

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    Posted at 11:20h, 18 November

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    Posted at 10:26h, 18 November

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    Posted at 10:19h, 18 November

    Shared this article with some family members

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    Posted at 22:27h, 17 November

    Like that word…undiverse.

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    Posted at 20:29h, 17 November

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    Posted at 19:36h, 17 November

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    Posted at 18:59h, 17 November

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    Posted at 12:54h, 17 November

    Such good information! Thanks!

  • Sheryl Knibbe
    Posted at 12:47h, 17 November

    Great info!

  • Amy Murray
    Posted at 12:42h, 17 November

    TY

  • Catherine Huckaby
    Posted at 12:33h, 17 November

    Thanks

  • Vickie Jones
    Posted at 12:31h, 17 November

    Interesting

  • Ann Guetterman
    Posted at 12:29h, 17 November

    Thanks

  • Donna Steelman
    Posted at 12:28h, 17 November

    Very interesting

  • Bunny Steelman
    Posted at 12:28h, 17 November

    Thank

  • Bernadette+Kniffin
    Posted at 12:28h, 17 November

    Good Info. Thanks!

  • Wendy+Villiers
    Posted at 12:27h, 17 November

    Wendy Villiers

  • Lisa Dover
    Posted at 12:27h, 17 November

    VERY GOOD INFO–

  • Rachelle Gizinski
    Posted at 12:25h, 17 November

    As someone with Gut issues I appreciate the information

  • Olga Riney
    Posted at 12:21h, 17 November

    Thank you!

  • Tracy Collins wow thank
    Posted at 12:15h, 17 November

    Ty

  • linda g bowlin
    Posted at 12:15h, 17 November

    Thanks

  • J. A.
    Posted at 12:10h, 17 November

    Thank you.

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    Posted at 12:10h, 17 November

    Great information

  • Betty
    Posted at 11:50h, 17 November

    Thanks!

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    Posted at 11:49h, 17 November

    Good information to know! Thanks

  • Aaron
    Posted at 11:44h, 17 November

    Ok

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    Posted at 11:44h, 17 November

    ok

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    Posted at 11:36h, 17 November

    Good info!

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    Posted at 11:26h, 17 November

    Thanks for info.

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    Posted at 11:22h, 17 November

    thank you

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    Posted at 11:20h, 17 November

    Good Info!

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    Posted at 11:16h, 17 November

    Good info!

  • Pamela L Heaton
    Posted at 11:15h, 17 November

    Thanks for the information

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    Posted at 11:13h, 17 November

    Great information. Thanks

  • Christopher Voss
    Posted at 11:10h, 17 November

    Good to know

  • Debbie Jordan
    Posted at 11:08h, 17 November

    Thank you – loved the side links about sugar too!

  • Richard+A.+Swing
    Posted at 11:03h, 17 November

    Good Info!

  • Ruben Gutierrez
    Posted at 11:02h, 17 November

    thanks

  • Rachel Vance
    Posted at 11:01h, 17 November

    Thank you

  • Lisa Baker
    Posted at 11:00h, 17 November

    Thank you!.

  • Marlon Devon Taylor
    Posted at 10:55h, 17 November

    Great info, thanks

  • Holly Mabry
    Posted at 10:55h, 17 November

    Thanks

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    Posted at 10:55h, 17 November

    Ty

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    Posted at 10:54h, 17 November

    Great info, thanks.

  • Kahlil Talley
    Posted at 10:48h, 17 November

    Thank you!

  • Brad Meredith
    Posted at 10:45h, 17 November

    thanks

  • Tommy Porter
    Posted at 10:40h, 17 November

    Thank you

  • Diana L Cox
    Posted at 10:40h, 17 November

    Thanks

  • Danny Ortiz
    Posted at 10:40h, 17 November

    Great information

  • Jason+Zoellner
    Posted at 10:37h, 17 November
  • Timothy J Culver
    Posted at 10:37h, 17 November

    helpful thanks

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    Posted at 10:37h, 17 November

    good informationi

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    Posted at 10:33h, 17 November

    Super fitting after coming back from traveling out of the country last week! Thank you!

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    Posted at 10:29h, 17 November

    Thank you

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    Posted at 10:28h, 17 November

    Thank you for the info

  • Amber Schmidt
    Posted at 10:25h, 17 November

    Ty

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    Posted at 10:23h, 17 November

    Great info thank you

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    Posted at 10:14h, 17 November

    Thank you

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    Posted at 10:13h, 17 November

    Good reminder!

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    Posted at 10:12h, 17 November

    Good information!

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    Posted at 10:10h, 17 November

    great info

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    Posted at 09:59h, 17 November

    Thank you

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    Posted at 09:59h, 17 November

    good info

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    Posted at 09:59h, 17 November

    Thank you!

  • Jamie+Taggart
    Posted at 09:55h, 17 November

    Always good information.

  • Jess Calhoon
    Posted at 09:55h, 17 November

    Thank you

  • Larry J. Cartwright
    Posted at 09:53h, 17 November

    Interesting. What foods contain prebiotics?

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    Posted at 09:53h, 17 November

    Thank you!

  • Michelle Plueger
    Posted at 09:51h, 17 November

    Very good info. Thanks

  • Angela Oathout
    Posted at 09:45h, 17 November

    Thanks!

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    Posted at 09:42h, 17 November

    Thanks!

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    Posted at 09:36h, 17 November

    Great information, thank you!

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    Posted at 09:34h, 17 November

    Thank you; I know some people who may benefit from this information, which I will share.

  • Susana Meza
    Posted at 09:32h, 17 November

    Interesting article. Thanks for sharing

  • Angela Knox
    Posted at 09:32h, 17 November

    Did not know very informative

  • Elizabeth O.
    Posted at 09:31h, 17 November

    Thanks for sharing

  • Janet Hovde
    Posted at 09:31h, 17 November

    Thanks

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    Posted at 09:28h, 17 November

    Interesting

  • Tammy S Rife
    Posted at 09:23h, 17 November

    Thank you

  • Lisa+Mendez
    Posted at 09:23h, 17 November

    TY

  • Ali+ben+abdallah
    Posted at 09:23h, 17 November

    awesome. Thank you

  • Christine Owsley
    Posted at 09:20h, 17 November

    Good info

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    Posted at 09:20h, 17 November

    Thank you

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    Posted at 09:17h, 17 November

    THank you

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    Posted at 09:17h, 17 November

    Thanks for the information

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    Posted at 09:16h, 17 November

    Good information, thank

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    Posted at 09:15h, 17 November

    thnaks

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    Posted at 09:14h, 17 November

    Great information thanks

  • Melissa Pinckney
    Posted at 09:13h, 17 November

    Good info!

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    Posted at 09:03h, 17 November

    Ccg

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    Posted at 09:03h, 17 November

    i can really use thinformation in this article in my own life

  • Justin Part
    Posted at 09:02h, 17 November

    THANKS

  • Selena L Campbell
    Posted at 08:56h, 17 November

    Thank you

  • Rita Love
    Posted at 08:56h, 17 November

    Very interesting!!

  • Mustapha+Ibrahim
    Posted at 08:53h, 17 November

    Thanks for the information

  • DEBBY HAMILTON
    Posted at 08:50h, 17 November

    very good information thank you

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    Posted at 08:46h, 17 November

    Great information

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    Posted at 08:39h, 17 November

    Very informative

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    Posted at 08:30h, 17 November

    Good info

  • Guy Palermo
    Posted at 08:29h, 17 November

    Gut buster of an article!

  • Amanda Overholt
    Posted at 08:28h, 17 November
  • Calvin James Venable
    Posted at 08:27h, 17 November

    Thanks

  • Thomas C Ames
    Posted at 08:21h, 17 November

    Good stuff

  • Sharon Broome
    Posted at 08:21h, 17 November

    very helpful thankyou

  • charles S gale
    Posted at 08:16h, 17 November

    Thanks

  • Michael+Kaplan
    Posted at 08:12h, 17 November

    Ok

  • Kathy Van Beek
    Posted at 08:12h, 17 November

    Thank you

  • Chris Lahey
    Posted at 08:01h, 17 November

    Thank you

  • Pam Wells
    Posted at 07:53h, 17 November

    Great information. Thank you

  • Daniel+Tipton
    Posted at 07:51h, 17 November

    Thank y’all

  • Gloria Orebaugh
    Posted at 07:44h, 17 November

    Good information! Thank you! I have GERD, and believe with the proper diet, it can be controlled without medication! That is something I started researching and trying! It’s helping a lot!

  • freddy soto
    Posted at 07:39h, 17 November

    Thanks

  • BJ Depew
    Posted at 07:31h, 17 November

    Thanks for that information.

  • Peter Nadeau
    Posted at 07:31h, 17 November

    I need to try these foods..

  • DONNA+V+ACKERMAN
    Posted at 07:15h, 17 November

    Thanks

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    Posted at 07:12h, 17 November

    Thank you

  • Deborah D Hall
    Posted at 07:07h, 17 November

    Thanks

  • Anthony s
    Posted at 07:02h, 17 November

    Thank you

  • Shamiko Robinson
    Posted at 06:59h, 17 November

    Thanks

  • Alesia Y Mosher
    Posted at 06:59h, 17 November

    Ty

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    Posted at 06:55h, 17 November

    Thank you ..good information

  • Waldiney Da silva
    Posted at 06:49h, 17 November

    Thanks for the information

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    Posted at 06:46h, 17 November

    Awesome article!!! Thanks!!!

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    Posted at 06:43h, 17 November

    Great information

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    Posted at 06:42h, 17 November

    Thank you

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    Posted at 06:40h, 17 November

    Good information

  • Erica
    Posted at 06:30h, 17 November

    Thanks

  • William Lloyd Brubaker
    Posted at 06:24h, 17 November

    Off to the produce section of the grocery store.

  • Donna Doggette
    Posted at 06:21h, 17 November

    Amazing.

  • David Horning
    Posted at 05:47h, 17 November

    Interesting

  • Roselyne+Oyaro
    Posted at 05:26h, 17 November

    Good and helpful

  • Lynette Vai
    Posted at 05:11h, 17 November

    Ty

  • Zelda Williams
    Posted at 05:10h, 17 November

    Thanks

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    Posted at 04:52h, 17 November

    Thanks goodread

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    Posted at 04:21h, 17 November

    Thanks for the info

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    Posted at 04:04h, 17 November

    Thanks for the information

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    Posted at 03:27h, 17 November

    Thanks

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    Posted at 02:59h, 17 November

    Very good information thanks

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    Posted at 02:50h, 17 November

    Thanks for the info

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    Posted at 02:42h, 17 November

    Thanks for info

  • Jim cosby
    Posted at 02:41h, 17 November

    Okay

  • Juanita Barnett
    Posted at 02:40h, 17 November

    It’s amazing how something so small does so much! Ty

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    Posted at 02:21h, 17 November

    Thanks

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    Posted at 02:13h, 17 November

    Thanks!

  • Tung Tran
    Posted at 02:07h, 17 November

    Good article

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    Posted at 02:05h, 17 November

    Very good info, thanks

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    Posted at 01:45h, 17 November

    Good to know

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    Posted at 01:43h, 17 November

    Very detailed very good information Like reading these

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    Posted at 01:35h, 17 November

    Thank you!

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    Posted at 01:14h, 17 November

    Good info

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    Posted at 00:57h, 17 November

    good information

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    Posted at 00:37h, 17 November

    Great info

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    Posted at 00:23h, 17 November

    Good read

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    Posted at 00:09h, 17 November

    Thanks

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    Posted at 23:09h, 16 November

    Thanks for the info

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    Posted at 23:08h, 16 November

    Good info

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    Posted at 23:00h, 16 November

    Thanks

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    Posted at 22:59h, 16 November

    Thanks

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    Posted at 22:52h, 16 November

    helpful information

  • Nancy
    Posted at 22:46h, 16 November

    Wow, these eat “ables” I love, thank you.

  • Jodie McLaughlin
    Posted at 22:34h, 16 November

    Thank you 🙂

  • Josh Stroud
    Posted at 22:33h, 16 November

    Thanks

  • Georgette Gray
    Posted at 22:32h, 16 November

    .my diet is healthy foods

  • Janie Luster
    Posted at 22:31h, 16 November

    Thank u

  • Jennifer Craver
    Posted at 22:22h, 16 November

    Informative and useful information.

  • Debra Ohara
    Posted at 22:22h, 16 November

    Ok will do

  • AmberHofer
    Posted at 22:20h, 16 November

    Thanks for the info

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    Posted at 22:17h, 16 November

    Thanks for the information!

  • Eddie blount
    Posted at 22:16h, 16 November

    Good information

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    Posted at 22:10h, 16 November

    Thanks

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    Posted at 22:09h, 16 November

    Good info

  • Paulette Paige
    Posted at 22:08h, 16 November

    Good reading

  • Alina kouch
    Posted at 22:07h, 16 November

    Fruits and veggies are delicious!! How do we clean the gut?

  • Sandra Burgess
    Posted at 22:06h, 16 November

    Thank you he’s very great article

  • Mary WALKER
    Posted at 22:04h, 16 November

    Thanks! Informative!

  • Enola+Hall
    Posted at 22:02h, 16 November

    Great information

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    Posted at 21:56h, 16 November

    Thank you

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    Posted at 21:56h, 16 November

    Good info

  • Jack Speece
    Posted at 21:52h, 16 November

    Interesting!

  • David
    Posted at 21:49h, 16 November

    wow. thanks

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    Posted at 21:45h, 16 November

    Thank you.

  • Francis Kese
    Posted at 21:44h, 16 November

    This topic benefits me a lot based o personal experience.

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    Posted at 21:40h, 16 November

    Good information thanks

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    Posted at 21:39h, 16 November

    Nice! Great!

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    Posted at 21:37h, 16 November

    Great information

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    Posted at 21:37h, 16 November

    Excellent read, thank you

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    Posted at 21:28h, 16 November

    Thanks

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    Posted at 21:26h, 16 November

    Good information

  • Salvatore
    Posted at 21:25h, 16 November

    Very interesting reading, thanks.

  • Karl Sanford Alexander
    Posted at 21:25h, 16 November

    Thanks again

  • Tasha Paniagua
    Posted at 21:23h, 16 November

    Thank you

  • Anthony Hartzog
    Posted at 21:12h, 16 November

    Diffently watching my diet just learned a few more foods to add to the menu yogurt is one never was a big fan of it but this article made me think about it.thanks for the tips

  • ivonne+cosme
    Posted at 21:12h, 16 November

    Good information

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    Posted at 21:09h, 16 November

    Good information

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    Posted at 21:08h, 16 November

    Great information

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    Posted at 21:03h, 16 November

    Thanks for the great information…

  • Katie
    Posted at 21:00h, 16 November

    Good info

  • Alejandro Trujillo
    Posted at 20:57h, 16 November

    Thank you!

  • Danny Cooks
    Posted at 20:56h, 16 November

    I est fruit vegetables and treal mix but I got to try the yogurt

  • Denton+Aud
    Posted at 20:53h, 16 November

    Wowzer yowzer owzers!!!!

  • Rainey
    Posted at 20:53h, 16 November

    Timely information. Thanks

  • Joel pereira
    Posted at 20:52h, 16 November

    Great

  • Reno+Diorio
    Posted at 20:51h, 16 November

    Thank you for another good article

  • Arlene miller
    Posted at 20:50h, 16 November

    Great reading thank you

  • Margaret Simmons
    Posted at 20:49h, 16 November

    Really enjoyed reading this article.

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    Posted at 20:45h, 16 November

    Thanks for the info

  • Jacquelyn Nelson
    Posted at 20:32h, 16 November

    Ty

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    Posted at 20:29h, 16 November

    Thanks

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    Posted at 20:28h, 16 November

    Thanks for the info.

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    Posted at 20:27h, 16 November

    Good read

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    Posted at 20:27h, 16 November

    I appreciate the info.

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    Posted at 20:27h, 16 November

    Thanks

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    Posted at 20:24h, 16 November

    Such a well written, easily understood article!!!!!!!!!

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    Posted at 20:24h, 16 November

    Good stuff to know

  • Alicia Gale
    Posted at 20:22h, 16 November

    Thank you!

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    Posted at 20:22h, 16 November

    Thanks for the Information.

  • Chris
    Posted at 20:20h, 16 November

    Thanks

  • Tina Tipton
    Posted at 20:20h, 16 November

    Ok

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    Posted at 20:20h, 16 November

    Thanks

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    Posted at 20:19h, 16 November

    Good info thank you

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    Posted at 20:15h, 16 November

    thanks

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    Posted at 20:15h, 16 November

    Thanks for the info

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    Posted at 20:10h, 16 November

    Very informative! Thank you!

  • Nelly Mena
    Posted at 20:10h, 16 November

    Thanks…

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    Posted at 20:10h, 16 November

    Thanks

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    Posted at 20:10h, 16 November

    Thank you

  • Laura Titch
    Posted at 20:09h, 16 November

    Thank you!

  • Donna
    Posted at 20:09h, 16 November

    Thanks

  • Sheilah+Holmes
    Posted at 20:07h, 16 November

    Great infor will use this infor in my diets

  • Steve Pelton
    Posted at 20:07h, 16 November

    Thanks

  • Mike Bunton
    Posted at 20:06h, 16 November

    Thanks

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    Posted at 20:03h, 16 November

    Thanks

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    Posted at 20:01h, 16 November

    Good info!

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    Posted at 19:56h, 16 November

    Good info

  • Bryan C Chavolla
    Posted at 19:51h, 16 November

    very useful

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    Posted at 19:50h, 16 November

    Thanks

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    Posted at 19:29h, 16 November

    Thank you!

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    Posted at 19:20h, 16 November

    Good to know information!

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    Posted at 19:20h, 16 November

    Thanks good information

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    Posted at 19:10h, 16 November

    Great one
    Thanks!

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    Posted at 19:08h, 16 November

    Great read. Thanks

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    Posted at 19:05h, 16 November

    Thanks for the information

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    Posted at 19:04h, 16 November

    Awesome

  • Michelle Carroll
    Posted at 18:53h, 16 November

    Great article. Thanks

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    Posted at 18:43h, 16 November

    Thanks

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    Posted at 18:36h, 16 November

    Great info!

  • Aaron Gallardo
    Posted at 18:34h, 16 November

    Thanks!

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    Posted at 18:32h, 16 November

    Thank you.

  • Adam
    Posted at 18:29h, 16 November

    Good to know

  • Holly Jones
    Posted at 18:28h, 16 November

    Thank you.

  • Sunshine A Norris
    Posted at 18:24h, 16 November

    good info thank you

  • janet smith
    Posted at 18:17h, 16 November

    Thanks for information

  • Robin Krause
    Posted at 17:59h, 16 November

    Thank you

  • Kara Lavey
    Posted at 17:46h, 16 November

    Good stuff right here!

  • Todd Wallace
    Posted at 17:42h, 16 November

    Thanks

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    Posted at 17:30h, 16 November

    Thanks for the info.

  • Cindy L Schlehlein
    Posted at 17:17h, 16 November

    Great info

  • Kathy parrent
    Posted at 17:17h, 16 November

    Thanks

  • Jolene
    Posted at 17:11h, 16 November

    Good information

  • Candice Vinovich
    Posted at 17:06h, 16 November

    Thanks!

  • Candice Vinovich
    Posted at 17:06h, 16 November

    Thank you!

  • April Wickham
    Posted at 16:45h, 16 November

    Thank you for the good tips!!

  • George Easterday
    Posted at 16:38h, 16 November

    Cool info!

  • Brandie N Sapp
    Posted at 16:33h, 16 November

    Thanks

  • Luke Atkinson
    Posted at 16:32h, 16 November

    Thank you

  • Roxanne Shannon
    Posted at 16:27h, 16 November

    Thanks

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    Posted at 16:27h, 16 November

    Thanks

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    Posted at 16:26h, 16 November

    Good information

  • Lori+Frizzell
    Posted at 16:23h, 16 November

    Great

  • Christina Goshorn
    Posted at 16:20h, 16 November

    Awesome

  • Bishal kc lamichhane
    Posted at 16:18h, 16 November

    Kill the bacteria
    Ty

  • Denise Dunn
    Posted at 16:13h, 16 November

    Great reminder of the food that I need to eat more often.

  • linda paquin
    Posted at 16:10h, 16 November

    Thank you great info

  • Lauren Richards
    Posted at 16:10h, 16 November

    Thank you.

  • Jessica Phillis
    Posted at 16:09h, 16 November

    Thank you

  • Moon, Benjamin
    Posted at 16:06h, 16 November

    Thank you for great information.

  • Terrance porterfield
    Posted at 15:58h, 16 November

    Ty

  • Monica Leins
    Posted at 15:51h, 16 November

    Thanks

  • Olivia Garcia
    Posted at 15:50h, 16 November

    Great article on good and bad carbs. Will share with friends

  • Olivia Garcia
    Posted at 15:48h, 16 November

    Great article on good and bad carbs

  • Elizabeth miller
    Posted at 15:45h, 16 November

    Thank you

  • Maria Kirchner
    Posted at 15:37h, 16 November

    Great info

  • Brett
    Posted at 15:36h, 16 November

    Thanks!

  • Richard R Dern Jr
    Posted at 15:33h, 16 November

    Awesome thank you

  • Anneli Villarin
    Posted at 15:32h, 16 November

    So so important!

  • Laurie Ensminger
    Posted at 15:31h, 16 November

    More interesting and helpful info!

  • Houman Austin Jerani
    Posted at 15:30h, 16 November

    Thank you.

  • Eva vadasy
    Posted at 15:27h, 16 November

    Ty

  • Keirah+Carmichael
    Posted at 15:26h, 16 November

    Awesome info

  • Ebony Robims
    Posted at 15:19h, 16 November

    Thanks

  • William sistrunk
    Posted at 15:19h, 16 November

    Thanks

  • Sherrelle Hogan
    Posted at 15:15h, 16 November

    Thanks

  • Rachel Taiwo
    Posted at 15:11h, 16 November

    Very informative.

  • Lisa Marie Wilder
    Posted at 15:09h, 16 November

    Thanks

  • Stacy+Borror
    Posted at 15:05h, 16 November

    Good read!!

  • Jaclyn
    Posted at 15:04h, 16 November

    Thank u!!!

  • Pam Rock
    Posted at 15:00h, 16 November

    Very informative!!

  • Georgene worden
    Posted at 15:00h, 16 November

    Good information thanks

  • Doug Barwig
    Posted at 14:59h, 16 November

    Thanks

  • Rachel Benge
    Posted at 14:58h, 16 November

    Very helpful thanks

  • Wade Lannon Allen
    Posted at 14:55h, 16 November

    Awesome sauce

  • Scott+Niec
    Posted at 14:49h, 16 November

    Thank you

  • Loria Watkins
    Posted at 14:48h, 16 November

    Thanks good information

  • KARIN D PROPP
    Posted at 14:47h, 16 November

    Thanks

  • Tamatha Hetrick
    Posted at 14:45h, 16 November

    Thanks

  • Amanda Kanack
    Posted at 14:43h, 16 November

    Ok

  • Lawrence
    Posted at 14:33h, 16 November

    This was really Good!

  • David grah
    Posted at 14:27h, 16 November

    Thank you

  • Jenny Stout
    Posted at 14:25h, 16 November

    Thank you!

  • Jami Yarger
    Posted at 14:11h, 16 November

    Good information

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    Posted at 14:08h, 16 November

    Thanks

  • Shelia Harris
    Posted at 14:07h, 16 November

    Good info

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    Posted at 14:07h, 16 November

    Good information

  • David Ruesler
    Posted at 14:02h, 16 November

    Good information

  • Bob Bierman
    Posted at 13:59h, 16 November

    Thanks

  • Joseph Simmons
    Posted at 13:57h, 16 November

    Thanks

  • Sara+Lemin
    Posted at 13:56h, 16 November

    Nice article

  • Lynnae+Bell
    Posted at 13:52h, 16 November

    Thanks

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    Posted at 13:50h, 16 November

    Great info for the gut!

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    Posted at 13:49h, 16 November

    Great information

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    Posted at 13:47h, 16 November

    Very helpful

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    Posted at 13:47h, 16 November

    Thanks a bunch for the info

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    Posted at 13:45h, 16 November

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    Posted at 13:41h, 16 November

    Informative thank you

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    Posted at 13:36h, 16 November

    Thank you

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    Posted at 13:35h, 16 November

    Thanks

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    Posted at 13:35h, 16 November

    Interesting

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    Posted at 13:34h, 16 November

    Thanks.

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    Posted at 13:34h, 16 November

    Thank you

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    Posted at 13:30h, 16 November

    Good reading

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    Posted at 13:30h, 16 November

    Ty

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    Posted at 13:30h, 16 November

    Thank you

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    Posted at 13:29h, 16 November

    Ty

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    Posted at 13:27h, 16 November

    Thanks

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    Posted at 13:26h, 16 November

    Very good

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    Thanks

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    Posted at 13:20h, 16 November

    Wonderful information

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    Posted at 13:17h, 16 November

    thank you for the good read

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    Posted at 13:11h, 16 November

    Thanks

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    Posted at 13:11h, 16 November

    Good information

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    Another good one!

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    Rather

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    Posted at 13:07h, 16 November

    Ok

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    Interesting information

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    Thank you

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    Posted at 13:02h, 16 November

    Thank you

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    Posted at 13:00h, 16 November

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    Wow! This is excellent!

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    Posted at 12:52h, 16 November

    Thanks

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    Posted at 12:50h, 16 November

    Thanks

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    Posted at 12:47h, 16 November

    Thanks

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    Posted at 12:46h, 16 November

    Thank you

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    Posted at 12:45h, 16 November

    Good to know. Thanks

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    Posted at 12:43h, 16 November

    Good article

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    Posted at 12:39h, 16 November

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    Posted at 12:38h, 16 November

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    Posted at 12:34h, 16 November

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    Posted at 12:34h, 16 November

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    Posted at 12:33h, 16 November

    Good info thank you

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    Posted at 12:32h, 16 November

    Thx

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    Posted at 12:32h, 16 November

    Thanks

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    Posted at 12:32h, 16 November

    Great!

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    Posted at 12:31h, 16 November

    Thanks!

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    Thanks

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    Posted at 12:29h, 16 November

    The spice melange

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    Great article

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    Posted at 12:26h, 16 November

    Wow!

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    Posted at 12:26h, 16 November

    Thank you

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    Posted at 12:23h, 16 November

    Thanks

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    Posted at 12:22h, 16 November

    Great Information

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    Posted at 12:21h, 16 November

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    Posted at 12:20h, 16 November

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    Posted at 12:20h, 16 November

    Interesting. Thanks

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    Posted at 12:19h, 16 November

    Thank you

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    Posted at 12:19h, 16 November

    Thank you

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    Posted at 12:16h, 16 November

    Thank s

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    Posted at 12:14h, 16 November

    Holy toilets, Batman!

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    Posted at 12:13h, 16 November

    Thanks for great information

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    Good to know..

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    Thank you for the info

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    Posted at 12:12h, 16 November

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    Posted at 12:10h, 16 November

    Thx

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    Thanks

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    Great information to know

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    I like my fruit and veggies

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    Posted at 12:08h, 16 November

    Good read

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    Posted at 12:06h, 16 November

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    Great

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    Thank you.

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    Posted at 12:04h, 16 November

    Good info

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    Posted at 12:04h, 16 November

    That’s perfect

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    Posted at 12:03h, 16 November

    good

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    Thank you !!

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    Posted at 12:00h, 16 November

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    Posted at 12:00h, 16 November

    Thanks

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    Posted at 12:00h, 16 November

    Good information. Thanks

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    Thanks

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    Thanks

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    Posted at 11:59h, 16 November

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    Thanks

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    Posted at 11:57h, 16 November

    Great information.

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    Great info
    Thanks

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    Posted at 11:55h, 16 November

    Thx

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    Posted at 11:54h, 16 November

    Great information. My family and I eat a number of these foods to stay healthy

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    Posted at 11:54h, 16 November

    Good article

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    Posted at 11:53h, 16 November

    Thank you

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    Great info

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    Great information. Thank you!

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    Posted at 11:52h, 16 November

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    Posted at 11:51h, 16 November

    Thanks

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    Posted at 11:50h, 16 November

    Thx

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    Posted at 11:50h, 16 November

    Thanks!

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    Posted at 11:49h, 16 November

    Needed this

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    Posted at 11:48h, 16 November

    Thanks

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    Thank you

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    Posted at 11:46h, 16 November

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    Posted at 11:46h, 16 November

    Thanks

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    Great tips. Thanks!!

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    Great information

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    Posted at 11:43h, 16 November

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    Posted at 11:43h, 16 November

    Thanks

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    Posted at 11:42h, 16 November

    Good read!

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    Thank you. Very useful information.

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    Posted at 11:40h, 16 November

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    Posted at 11:39h, 16 November

    Thanks

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    Posted at 11:39h, 16 November

    Great info!

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    Posted at 11:37h, 16 November

    Nice to know !! Thank u

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    Posted at 11:37h, 16 November

    Thanks

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    Posted at 11:37h, 16 November

    Thank you

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    Posted at 11:37h, 16 November

    I wasn’t familiar with prebiotic foods… super interesting!

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    Posted at 11:37h, 16 November

    Thanks

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    Posted at 11:36h, 16 November

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    Posted at 11:35h, 16 November

    Thanks!!!

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    Ty

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    Posted at 11:34h, 16 November

    Good information, thanks !

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    Posted at 11:34h, 16 November

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    Posted at 11:34h, 16 November

    Great information

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    Posted at 11:34h, 16 November

    Great read!

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    Posted at 11:33h, 16 November

    Great info

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    Posted at 11:33h, 16 November

    Thanks

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    Posted at 11:33h, 16 November

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    Posted at 11:33h, 16 November

    Thanks

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    Posted at 11:33h, 16 November

    Great read

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    Posted at 11:33h, 16 November

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    Posted at 11:32h, 16 November

    Thank you

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    Posted at 11:32h, 16 November

    Easy tips to follow

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    Posted at 11:32h, 16 November

    Thanks

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    Posted at 11:32h, 16 November

    Good information. Thanks.

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    Thanks

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    Posted at 11:32h, 16 November

    Good info

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    Posted at 11:32h, 16 November

    Good read

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    Posted at 11:31h, 16 November

    Thanks

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    Posted at 11:31h, 16 November

    A better gut.

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    Posted at 11:31h, 16 November

    Thank you!

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    Posted at 11:31h, 16 November

    Good information! Thanks.

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    Posted at 11:31h, 16 November

    Thank you

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    Posted at 11:30h, 16 November

    Thank you

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    Posted at 11:30h, 16 November

    Good information thank you

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    Posted at 11:30h, 16 November

    This is informative

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    Posted at 11:30h, 16 November

    Ty

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    Posted at 11:29h, 16 November

    Thanks

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    Posted at 11:29h, 16 November

    Thanks

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    Posted at 11:29h, 16 November

    Thanks!!

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    Posted at 11:29h, 16 November

    Thank you

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    Posted at 11:28h, 16 November

    Thank you

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    Posted at 11:28h, 16 November

    Good and bad bacteria

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    Posted at 11:28h, 16 November

    Great information

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    Posted at 11:28h, 16 November

    Thanks

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    Posted at 11:28h, 16 November

    Thanks!

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    Posted at 11:28h, 16 November

    Thank you

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    Posted at 11:28h, 16 November

    Definitely good bacteria.

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    Posted at 11:27h, 16 November

    Thank you

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    Posted at 11:27h, 16 November

    By crear information

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    Posted at 11:27h, 16 November

    Yes I do eat yogurt & lots of veggies, fiber.

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    Posted at 11:26h, 16 November

    Excellent information

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    Posted at 11:26h, 16 November

    Great!

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    Posted at 11:26h, 16 November

    Ty

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    Thank u

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    Nice

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    Posted at 11:26h, 16 November

    Thanks

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    Posted at 11:26h, 16 November

    Good read!

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    Thanks

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    Posted at 11:26h, 16 November

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    Posted at 11:25h, 16 November

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    Good to know

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    Posted at 11:24h, 16 November

    Great info

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    Posted at 11:24h, 16 November

    Helpful, thanks

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    Posted at 11:24h, 16 November

    Good info

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    Posted at 11:23h, 16 November

    Some good healthy tips for the gut

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    Posted at 11:23h, 16 November

    Ok

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    Posted at 11:22h, 16 November

    Thank you

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    Posted at 11:22h, 16 November

    Wry interesting information

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    Posted at 11:22h, 16 November

    Helpful

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    Thanks, great info

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    Posted at 11:22h, 16 November

    I need to eat more fruits and veggies.

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    Posted at 11:22h, 16 November

    Thanks

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    Posted at 11:21h, 16 November

    Good info

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    Posted at 11:21h, 16 November

    Good read

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    Posted at 11:21h, 16 November

    cool

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    Posted at 11:20h, 16 November

    Thank you

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    Posted at 11:19h, 16 November

    Thanks for the info !

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    Posted at 11:19h, 16 November

    Thanks

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    Posted at 11:19h, 16 November

    Thanks!

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    Posted at 11:18h, 16 November

    Great stuff as always

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    Posted at 11:18h, 16 November

    Thank you

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    Posted at 11:17h, 16 November

    Thank you!

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    Posted at 11:17h, 16 November

    Good to know thanks.

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    Posted at 11:16h, 16 November

    Thank you . Good information

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    Posted at 11:16h, 16 November

    Read and complete

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    Posted at 11:16h, 16 November

    Thanks

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    Posted at 11:16h, 16 November

    Thanks for helpful dietary info.

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    Posted at 11:16h, 16 November

    Thanks. Very helpful

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    Posted at 11:15h, 16 November

    Great info. Thanks!

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    Posted at 11:15h, 16 November

    Good!

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    Posted at 11:15h, 16 November

    Brains are in the gut

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    Posted at 11:15h, 16 November

    Good to know.

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    Posted at 11:14h, 16 November

    Good information thanks

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    Thanka

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    Posted at 11:13h, 16 November

    Thank you

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    Posted at 11:13h, 16 November

    Good read

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    Posted at 11:13h, 16 November

    Very good information. Thanks

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    Posted at 11:13h, 16 November

    Thank you

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    Posted at 11:12h, 16 November

    Thanks!

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    Posted at 11:12h, 16 November

    Good read

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    Posted at 11:12h, 16 November

    Thank you

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    Posted at 11:10h, 16 November

    Thanks 3

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    Posted at 11:10h, 16 November

    Thank you

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    Posted at 11:10h, 16 November

    Thanks

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    Posted at 11:10h, 16 November

    Valuable information thank you

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    Posted at 11:10h, 16 November

    Great info thank you

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    Posted at 11:10h, 16 November

    Thank you

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    Posted at 11:09h, 16 November

    Good article

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    Posted at 11:09h, 16 November

    Thanks

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    Posted at 11:09h, 16 November

    Thanks

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    Posted at 11:08h, 16 November

    Thanks

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    Posted at 11:08h, 16 November

    Interesting article, thank you.

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    Thanks

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    Posted at 11:08h, 16 November

    Thank you

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    Posted at 11:08h, 16 November

    Great read

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    Posted at 11:07h, 16 November

    Great read

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    Posted at 11:07h, 16 November

    Thanks

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    Posted at 11:07h, 16 November

    Thank you

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    Posted at 11:07h, 16 November

    Ty

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    Posted at 11:07h, 16 November

    Thank you

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    Posted at 11:06h, 16 November

    Good info. Thank you.

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    Posted at 11:06h, 16 November

    I love this. Thank you!

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    Posted at 11:05h, 16 November

    nice

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    Posted at 11:05h, 16 November

    Read

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    Posted at 11:05h, 16 November

    Good info thanks

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    Thanks

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    Posted at 11:03h, 16 November

    Thank you!

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    Posted at 11:03h, 16 November

    thanks

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    Posted at 11:03h, 16 November

    Good to know! Thank you!

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    Posted at 11:02h, 16 November

    Nice

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    Posted at 11:02h, 16 November

    Thanks

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    Posted at 11:02h, 16 November

    Glad I eat lots of broccoli

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    Posted at 11:01h, 16 November

    Thanks

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    Posted at 11:01h, 16 November

    Thanks good information.

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    Posted at 11:01h, 16 November

    Good info thanks

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    Posted at 11:01h, 16 November

    Thanks

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    Posted at 11:00h, 16 November

    This is very good information. I often forget the importance of having a diverse diet.

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    Posted at 11:00h, 16 November

    I never knew till now

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    Posted at 11:00h, 16 November

    Great info!!

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    Posted at 10:59h, 16 November

    Thank you

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    Posted at 10:59h, 16 November

    Thankyou great read

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    Posted at 10:59h, 16 November

    Good read

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    Posted at 10:58h, 16 November

    Thanks

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    Posted at 10:58h, 16 November

    Thank you!

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    Posted at 10:58h, 16 November

    Thanks!

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    Posted at 10:58h, 16 November

    Good information

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    Posted at 10:57h, 16 November

    Thank you!

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    Posted at 10:57h, 16 November

    Cool

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    Posted at 10:57h, 16 November

    Thx

  • Terry Clark
    Posted at 10:56h, 16 November

    Guts are better with another butter.

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    Posted at 10:56h, 16 November

    Nice article with very practical and easy to follow tips! More articles like these, please.

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    Posted at 10:56h, 16 November

    Thank you

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    Posted at 10:56h, 16 November

    Eat healthy

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    Posted at 10:56h, 16 November

    Great information

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    Posted at 10:56h, 16 November

    Ty

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    Posted at 10:55h, 16 November

    Thanks

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    Posted at 10:55h, 16 November

    Thank you for the information

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    Posted at 10:54h, 16 November

    Thank you

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    Posted at 10:54h, 16 November

    Great thanks

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    Posted at 10:53h, 16 November

    very helpful. thank you!

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    Thanks

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    Posted at 10:52h, 16 November

    Good information

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    Thanks

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    Posted at 10:49h, 16 November

    Thank you.

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    Posted at 10:49h, 16 November

    Unique info

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    Posted at 10:48h, 16 November

    thank you for the information

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    Posted at 10:47h, 16 November

    Thanks

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    Posted at 10:47h, 16 November

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    Posted at 10:47h, 16 November

    Thanks for the information

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    Posted at 10:45h, 16 November

    Great information

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