Fungi (yeast and mold) make up less than 1 percent of the microbes inhabiting your gut. Yet, scientists are finding that these fungi—your mycobiome—could have dramatic health effects.

If you’ve been struggling with digestive issues but can’t find the culprit, balancing your gut mycobiome might be the missing link.

Fungi and Gut Bacteria

“It’s important to consider both the bacteria and fungi in your microbiome because they interact with each other,” says Mahmoud Ghannoum, PhD, author of Total Gut Balance ($27.95, Countryman Press, 2019) and director of the Center for Medical Mycology at Case Western Reserve University and University Hospitals Cleveland Medical Center.

For instance, if you take a broad-spectrum antibiotic for an infection, it can kill the bacteria in your gut, says Ghannoum. Without “good” bacteria to keep Candida albicans yeast in check, it can become invasive and cause oral, vaginal, or other infections.

The study of the fungi inside us is in its early days. Ghannoum coined the term “mycobiome” just a decade ago. New technology is aiding research in this area.

Risks of Gut Fungi Imbalance

Studies have found significant differences in the mycobiome of healthy people compared to people with various medical conditions.

These include, among others:

• obesity
• allergies
• digestive disorders
• autism

Sometimes it’s uncertain whether a fungal imbalance is contributing to the medical condition or is a result of the condition.

Interaction with Crohn's Disease

In Crohn’s disease, a type of inflammatory bowel disease, fungal imbalance seems to contribute to the condition.

Ghannoum and his colleagues found that people with Crohn’s have a higher amount of Candida tropicalis in their gut. This yeast teams up with “bad” gut bacteria and forms biofilm (digestive plaque) to hide from your immune system and antimicrobial drugs.

The biofilm can damage and inflame your gut lining.

Small Intestinal Fungal Overgrowth

Candida is also commonly the culprit in small intestinal fungal overgrowth (SIFO). This can cause:

• chronic bloating
• indigestion
• belching
• nausea
• diarrhea
• gas

Testing Your Mycobiome

Some companies sell microbiome test kits directly to consumers. These mainly test for gut bacteria in your stool sample. Ghannoum developed a test at BIOHM Health (www.biohmhealth.com) that also looks at common fungi.

“We commonly see some level of Candida in the gut, even in healthy people,” said Aubrey Phelps, MS, RDN, director of wellness at BIOHM Health. “We’re looking to see if the Candida level is disproportionately high, which is when it’s more likely to be problematic.”

Common Intestinal Fungi

Phelps said some common fungi in stool tests include the following.

• Candida

  Prevalent strains include C. albicans and C. tropicalis

• Pichia

  This yeast may help keep Candida under control

• Saccharomyces

  A beneficial yeast; includes strains used to make fermented foods.

• Aspergillus

  This harmful mold contaminates some food, such as corn, and damp buildings.

Sources of Gut Fungi

“Initially, you get your mycobiome (such as Candida) from your mother,” says Heather Hallen-Adams, PhD, a microbiologist and assistant professor at the University of Nebraska in Lincoln. “Later, you pick up fungi from your diet, the environment, and other people, such as by kissing. However, most fungi are just passing through and aren’t really colonizing your gut.”

For example, the DNA of mushrooms may be found in stool tests, but that doesn’t mean the fungi are living in your gut. “Most edible mushrooms don’t grow at human body temperatures—they generally prefer room temperature,” says Hallen-Adams. “Penicillium mold used to make blue cheese doesn’t grow at human body temperatures either.”

The Saccharomyces cerevisiae yeast used to make bread can’t colonize your gut. “Baking kills the yeast,” says Hallen-Adams. “However, Saccharomyces could be alive in unfiltered beer, and Pichia is in some kombucha. So, these yeasts could show up in a stool test if you’ve consumed such beverages recently.”

Balancing Your Gut Fungi

• Healthy Diet

  “Fungi and bacteria exist in your gut as part of a community,” Phelps says. “You can nurture this ecosystem by eating a plant-based diet rich in fiber and getting plenty of anti-inflammatory omega-3 fats.”

• Probiotic Bacteria

  Supplementing with probiotic bacteria, such as Lactobacillus acidophilus and Bifidobacterium breve, can be helpful.

  These good bacteria inhibit Candida overgrowth and biofilm formation.

• Enzyme Supplements

  Preliminary studies suggest supplemental amylase, an enzyme, may inhibit the formation of biofilm.

• Probiotic Yeast

  Saccharomyces boulardii is the only yeast sold as a probiotic supplement. It interferes with Candida’s ability to make biofilm.

  S. boulardii may also alleviate diarrhea and other symptoms of irritable bowel syndrome.

• Lifestyle

  Do	Don't
  Eat mostly whole, plant-based foods	Eat highly processed and sugary foods
  Limit or avoid alcohol	Drink alcohol routinely
  Exercise regularly	Over-exercise without time for recovery
  Manage stress, such as with meditation	Smoke
  Supplement with S. boulardii	Take unnecessary antibiotics

Shopping organic is a great step toward ensuring your family eats the healthiest foods possible.

The challenge is that organic certification does not require testing for genetically modified organisms (GMOs).

Bioengineered Food Disclosure

As of January 1, 2022, the National Bioengineered (BE) Food Disclosure Standard goes into effect.

All food products that are bioengineered or contain bioengineered ingredients must display a label stating Bioengineered.

What is Bioengineered Food?

According to the US Department of Agriculture’s Agricultural Marketing Service, bioengineered foods are “those that contain detectable genetic material that has been modified through certain lab techniques and cannot be created through conventional breeding or found in nature.” Bioengineered is the federal government's new term for GMOs.

One concern is that “this law selects language that’s unfamiliar to most shoppers. People know about GMOs. Most people do not know much about bioengineered food,” according to a May 2021 blog post on the Non-GMO Project’s website.

Does This Label Apply to All GMO Products?

Another issue is that many GMO products do not fall within the labeling requirements of the new standard because of the technology used to produce them (such as gene editing) or the lack of available testing methods to determine minute amounts of GMO materials in the products.

Are GMOs Harmful for Human Health?

The effects of GMOs on human health have yet to be investigated by epidemiological studies, according to the Non-GMO Project, a nonprofit whose goal is to offer “rigorous product verification and trustworthy education that empowers people to care for themselves, the planet, and future generations.”

The Non-GMO Project’s mission statement says, in part, “Everyone has a right to know what is in their food and deserves access to non-GMO choices.”

However, biotechnology companies have performed “most of the research used to claim that GMOs are safe,” says the Project’s website. Some 300 scientists, physicians, and other scholars signed a statement calling the highly publicized claim of scientific consensus on GMOs “an artificial construct that has been falsely perpetuated.”

With the flu season upon us — as well as the COVID-19 global pandemic — families might be wondering how to celebrate Halloween without spreading germs. If you’re in a location where Trick-or-Treating or gatherings are possible, here’s how to have a pleasant but healthy celebration.

Staying Germ-Free on Halloween

• Stay Close to Home

  Ultimately, the best way to prevent virus or germ transmission is to stay home. If you have children who are excited about trick-or-treating, but you need to opt out of visiting your neighbors’ homes, consider fun, festive activities — like Halloween scavenger hunts around your home, pumpkin carving, a scary movie night, or a virtual costume contest with distant family.

• Embrace the Outdoors

  Because the CDC recommends outdoor activities over indoor activities, consider alternatives to house parties, such as visiting a pumpkin patch, walking through a decorated haunted forest, or seeing family at a socially distant backyard gathering.

• Give Everyone Space

  If you must go trick-or-treating in public, be sure that your family is six feet or away from other families, and that you avoid overcrowded homes, haunted houses, or streets. This protects you from germs or viruses while also thoughtfully protecting others incase you’re carrying something asymptomatically.

• Respect Others' Choices

  Remember that you might be more immune to germs or illnesses than others, such as the elderly or those with underlying medical conditions. If homes have their lights off, doors closed, and do not seem inviting of trick-or-treaters, skip to the next home.. Respect that these families might be making a conscious health decision to opt out of trick-or-treating this Halloween.

• Sanitize When Possible

  Because many children will be reaching into the same pots of candy all night, be sure your family washes their hands whenever possible to kill any bacteria. If you cannot get to soap and water for parts of the evening, consider using a hand sanitizer — ideally without harmful chemicals.

• Incorporate Masks into Costumes

  If you go to a public area or party, you should always have a mask. Luckily, many people are already wearing face coverings or masks on Halloween. Consider creative ways to work your mask or PPE into your costume and further stunt transmission of germs.

Ascertaining if the products you buy have been sustainably sourced is getting easier as a host of organizations around the globe provide reliable certification for an increasing variety of foodstuffs.

Organizations such as TRAFFIC (the wildlife trade monitoring network) and the International Institute for Management Development (IMD)—working with conservation groups, such as the World Wildlife Fund and the Rainforest Alliance—have established networks of suppliers and strict standards to which those suppliers must adhere.

Sustainability Labeling

What Do Sustainability Certifications Mean?

Generally, these certifications mean:

• The products have been produced using sustainable, eco-friendly methods.
• The producers have been paid a fair price.
• The laborers along the way have been paid a fair wage and treated fairly too.
• The supply chain is transparent and democratically operated.
• The communities in which the producers operate get back a portion of the proceeds to help develop the region economically.

Label Endorsements

Look for labeling endorsements from these enterprises to be sure you’re getting food that satisfies not just your appetite, but your conscience too.

• Marine Stewardship Council

  Overfishing is a threat to many marine species and the ocean’s ecosystem. The Marine Stewardship Council (MSC) works to ensure that responsible fishing and aquaculture practices are used. You can find MSC-certified seafood suppliers in your area by using their website.

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• Rainforest Alliance

  If you “shop the frog” you’re buying goods labeled with the Rainforest Alliance Certified green frog seal, a symbol of social, environmental, and economic sustainability. Its mission: To conserve biodiversity and ensure sustainable livelihoods by transforming land-use practices, business practices, and consumer behavior.

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• Fairtrade America

  The Fairtrade America organization works to ensure sustainable production and farming practices, improved working conditions, environmentally friendly production, better prices and wages for farmers and workers, and transparent trade practices.

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• Fair Trade USA

  Products that carry Fair Trade USA certification have been independently verified as being compliant with “fair” practices from farm to fork. The organization was founded in 1998 but split from the Fairtrade International organization in 2012.

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Walking the Talk

Company websites are a great way to educate yourself about the approach a company takes to sustainability. Here are a few organizations with solid programs in place.

• Frontier Natural Products Co-op

  Iowa-based Frontier Natural Products Co-op has been purveying eco-friendly products since 1978. Today, under its Simply Organic and Aura Cacia brands, you can buy everything from angelica root to yerba mate tea. Frontier specializes in herbs, spices, foods, teas, and body products.

• New Chapter

  New Chapter offers a broad selection of products that are NonGMO Project Verified, International Certification Services-certified organic, and NSF GMP Registered. It has also achieved B Corp Certification, which denotes adherence to rigorous standards of environmental performance, accountability, and transparency.

• Gaia Herbs

  In addition to its own farms in North Carolina, Gaia Herbs partners with other eco-minded growers and producers to deliver top-quality, sustainably produced products, including herbs, oils, extracts, and teas.

While most of us will acknowledge that change is good, it’s also true that some things are perfect just the way they are. So it goes with purple corn (Zea mays L.), a powerfully nutritious crop that can trace its roots all the way back to the ancient Aztec civilization.

Ancient Grains

Archaeologists theorize that maize (another name for corn) was an integral part of the development of the remarkable blossoming of culture that occurred in Peru more than 5,000 years ago. Excavations of ancient sites have provided evidence that, just like in other parts of the world, agriculture—specifically, maize—was a key factor in the emergence of the great South American civilizations.

Better Than Blueberries!

Purple corn, known locally as maíz morado or kculli, is still grown today in the Andean valleys of Peru, where locals enjoy it prepared in a refreshing drink made from the whole corn and cob. While it may be fabulous in drinks and desserts, purple corn also has amazing health-boosting properties thanks to its brilliant jewel-toned hue. Although they share a deep, rich color, purple corn bests superfood blueberries in antioxidant capacity, making it one of the world’s best sources of free-radical fighting anthocyanins (flavonoids).

Drink It Daily

The good news is that you don’t have to travel to Peru to reap the benefits of this plant. Purple corn extract is available at many natural health retailers in the US. Purple corn extracts and powders are the perfect way to add nutrients and antioxidants to your favorite drink or smoothie recipe.

Here are some more fun facts about this colorful crop:

1. Purple corn is the same species as the corn we are familiar with, but the more colorful varieties have higher levels of cell-protecting antioxidants.
2. Anthocyanins in purple corn may lower blood pressure in those with mild-to-moderate hypertension, regardless of age, gender, and body mass.
3. The purple pigment demonstrates anti-inflammatory capabilities and may impede the development of colon cancer.
4. Purple corn has been shown to reduce type 2 diabetes risk, and may help slow kidney damage and disease caused by diabetic nephropathy.
5. Researchers at the University of Illinois are working on developing safe, natural food dyes derived from purple corn to replace synthetic versions.