Microbiota Linked to Health; Horchata Study Shows Rapid Gut Bacteria Improvement

Dr. Israel Pichardo, a geroscientist and health communicator, explained that the human microbiota plays a central role in nutrient absorption, immune function and disease risk. He urged a diet rich in fiber and fermented foods—such as pulque, jocoque and kimchi—and recommended consuming about 30 different vegetables each week to maintain microbial diversity.

A separate study by Spain’s Consejo Superior de Investigaciones Científicas (CSIC) gave 35 adult volunteers 300 ml of unpasteurised, unsweetened horchata daily for three days. DNA sequencing of stool samples showed a swift shift in gut bacteria toward profiles typical of Mediterranean or vegetarian diets, with increased beneficial species and precursors of butyrate, a compound that supports intestinal and immune health.