38 Trillion Microbes in Your Body: 10 Facts About Beneficial Gut Flora You Didn’t Know

A Hidden World Inside You

Inside each of us lives a bustling microscopic universe, a community of trillions of bacteria, fungi, viruses, and other microorganisms. This intricate ecosystem is called the gut microbiota, and it plays an astonishingly central role in our health. Most of these microorganisms reside in the large intestine, quietly working around the clock to support digestion, nutrient absorption, immune balance, and mood regulation.

Your gut flora isn’t just a passenger on your life’s journey — it’s an active partner. And while we often hear about the negative effects of “bad bacteria", it's the beneficial bacteria that deserve the spotlight. These helpful microbes may not get the glory, but they are essential for everything from maintaining a healthy weight to keeping your mind clear and energized.

So, let’s explore ten surprising facts about these unsung heroes — and learn how to support them naturally.

10 Facts About Beneficial Gut Flora

1. You have more microbial cells than human cells.

That’s right—your body is made up of roughly 30 trillion human cells and about 39 trillion microbial cells, most of which live in your gut. You are, in a sense, more microbe than human.

2. Gut flora starts forming at birth.

Babies begin to develop their gut microbiota during delivery. Whether they’re born vaginally or via cesarean, and whether they’re breastfed or formula-fed, all influence their microbial beginnings.

3. A diverse microbiota is a healthier one.

Great microbial diversity in the gut has been linked to a healthy immune response and inner balance.

4. Gut flora is sometimes considered a separate organ.

And the microbiome is referred to as the “second human genome”, due to its size.

5. Your gut flora can make you feel relaxed.

Certain bacterial strains can promote a sense of calm and a healthy, positive mood.

6. Gut bacteria help produce vitamins.

Many species of gut flora synthesize vital nutrients, including vitamin K2 and several B vitamins, which contribute to energy, brain health, and bone strength.

7. Your gut and brain are in constant conversation.

The gut-brain axis connects your intestines to your central nervous system. Some gut bacteria even produce neurotransmitters like serotonin, influencing mood and mental clarity.

8. Your gut bacteria want you to be fit.

Some studies suggest that physical activity may promote beneficial gut flora. Don’t worry, you don’t need to become a professional athlete to please your tiny inhabitants: walking or gardening would also work.

9. Fiber is their favorite food.

Beneficial gut bacteria thrive on prebiotic fibers found in fruits, vegetables, legumes, and herbs. Your body doesn’t digest these fibers — but your microbes love them.

10. Your microbiota is as unique as your fingerprint.

No two people share exactly the same microbial makeup. Your gut flora is shaped by your diet, lifestyle, environment, stress levels, and even your pets.

Gut Flora Health Benefits

Healthy gut flora is a full-body ally. Here are some areas these beneficial microbes contribute to.

Digestive support

Our gut bacteria break down complex carbohydrates and fibers that human enzymes can’t digest. They take part in bile production, promote a healthy appetite, and help synthesize some vitamins. Our little helpers also support gut motility and help absorb minerals.

Immune balance

About 70% of the body’s immune cells reside in the gastrointestinal tract, where they’re in constant communication with your gut microbiota. This dynamic relationship helps your body distinguish between helpful nutrients, friendly microbes, and potential threats.

Beneficial gut flora plays several important roles in maintaining immune balance.

1. It acts as a first line of defense. Beneficial microbes help support the gut lining, forming a barrier that makes it harder for harmful bacteria and toxins to pass through. 

2. Our gut flora communicates with immune cells. Gut microbes produce signaling molecules, such as short-chain fatty acids (SCFAs), that influence the behavior of immune cells. These compounds help support a measured immune reaction when the body encounters stressors.

3. Beneficial bacteria crowd out unwanted microbes. A diverse and balanced gut microbiota makes it more difficult for harmful organisms to take hold. Beneficial bacteria outcompete unwelcome species for space and nutrients, helping to maintain a healthy microbial ecosystem and keeping the immune system from being constantly activated.

You might want to help your gut flora during seasonal challenges and take some of these herbs for immune support.

Inflammatory response

A balanced gut microbiota plays a vital role in supporting the body’s natural inflammatory response, particularly the kind associated with daily life — like physical exertion or occasional challenges. 

Beneficial gut flora helps regulate the production of key signaling molecules, which influence immune cell activity and help maintain a calm, balanced state in the body. When the gut flora is diverse and thriving, it helps the body to respond to challenges in a measured way, without tipping into overreaction. This inner harmony is essential for maintaining long-term wellness and resilience, especially in today’s fast-paced world.

Mood and brain health

Gut feeling is not just a figure of speech. There is a well-established biological pathway known as the gut-brain axis. 

Beneficial gut flora helps support mood and brain health by producing and regulating important neurotransmitters, including serotonin, a “hormone of happiness”. In fact, a significant portion of serotonin is synthesized in the gut, not the brain.

These microbes also generate compounds that can cross the blood-brain barrier, supporting clarity and focus. When your gut microbiota is diverse and in balance, it creates a foundation for mental calmness and sharp cognitive performance.

Interestingly, bacteria are not the only beneficial organisms for your cognitive function: read more about the best mushrooms for brain health.

Inner balance

A healthy and diverse gut flora plays a key role in how the body processes nutrients and manages energy. Beneficial microbes help break down complex carbohydrates and fibers that the body can’t digest, turning them into short-chain fatty acids that support energy balance and cellular function.

They also influence how the body stores fat, helps maintain healthy blood sugar and responds to hunger signals — factors that directly affect weight balance and overall vitality. When the internal ecosystem is in harmony, the body is better equipped to maintain steady energy levels and support healthy nutrient absorption throughout the day.

Herbs That Can Support Beneficial Gut Flora

Nature has long offered support for gut health, and certain herbs can help nourish the internal ecosystem where beneficial bacteria thrive. Here are a few to consider.

Licorice (Glycyrrhiza glabra)

Traditionally used for supporting stomach comfort, licorice contains prebiotic compounds that can promote the growth of beneficial gut flora. Its glycyrrhizin content may also support mucosal lining integrity, helping maintain a comfortable digestive environment.

You can infuse licorice with herbal teas, cook in sauces or stews, add its powder to ice cream or cookies, or take it in a Licorice Tincture or Licorice Capsules.

 

Fennel (Foeniculum vulgare)

Known for its mild, sweet flavor and digestive-supportive properties, fennel supports healthy digestive motility and promotes a sense of comfort, especially after meals. It can help maintain smooth internal flow, indirectly benefiting the microbial balance.

There are a lot of ways to consume fennel:

• Eat it raw in salads.

• Cook it in soups or sauces.

• Saute or roast it.

• Infuse it with herbal teas.

• Take it in a Fennel Seed Tincture.

 

Gotu Kola (Centella asiatica)

This cherished Ayurveda ancient herb for modern wellness may support the gut lining. A healthy intestinal lining helps maintain the ideal environment for beneficial flora to flourish without interference from unwanted microbes.

There are many ways of consuming Gotu Kola:

• Chew raw leaves of the herb.

• Infuse it with herbal teas.

• Use its fresh leaves to prepare salads or green smoothies.

• Add its powder to buttermilk or ghee.

• Take it in a Gotu Kola Tincture or Gotu Kola Capsules.

 

Spearmint (Mentha spicata)

Refreshing and effective, spearmint promotes calmness in the digestive system. It may support the relaxation of intestinal muscles, promote a sense of calmness after meals, and create a favorable internal environment for microbial balance.

You can easily consume spearmint:

• in herbal teas,

• in salads or green smoothies,

• in desserts,

• in a Spearmint Tincture or Spearmint Capsules.

 

Dandelion Root (Taraxacum officinale)

Dandelion root is rich in inulin, a powerful prebiotic fiber that feeds beneficial bacteria. It helps diversify and expand helpful microbial populations, thus contributing to gut vitality and nutrient absorption.

Dandelion root and milk thistle may also support the digestive system and liver health. It is one of the best blood cleansing herbs, too.

Interestingly, dandelion leaf is one of the valuable herbs to support urinary system. Moreover, it is one of the popular plants today that were previously used for completely different purposes. 

This is how you can consume dandelion root:

• infuse it in herbal teas,

• roast it to make a coffee substitute,

• cook it as a vegetable,

• take it in a Dandelion Root Tincture.

 

Conclusion: Your Inner Ecosystem Matters

Your gut flora is a silent but powerful force influencing your digestion, immunity, mood, and beyond. As science uncovers more about this invisible community, one truth stands firm: taking care of your microbiota is a foundation of lifelong wellness.

Supporting your gut flora doesn’t require complex protocols — it’s about simple, natural choices. Prioritize fiber-rich foods, reduce processed additives, practice relaxation, and embrace herbs known for their gut-friendly properties.

At HerbEra, we believe in the intelligent synergy between nature and the human body. Our commitment to sustainability, herbal wisdom, and scientific insight is reflected in every product we create. Whether dandelion root capsules or licorice-based blends, our formulations are designed to respect your body’s inner balance and empower your journey toward better health — one microbe at a time.