Some of you may have heard of them, others may not have. What I'm talking about is the villi in the small intestine. These column-shaped, 1 millimeter long projections are there to slow the digestion of food and ensure absorption of as many nutrients as possible from what we eat.

The outer layer of each villus (singular: villus   |   plural: villi) is covered with absorptive epithelial cells which are responsible for the absorption of nutrients. Nutrients absorbed through the absorptive epithelial cells make their way to the core of the villus and are exchanged into the blood stream through capillaries. Interspersed among the absorptive epithelia cells are another kind of epithelial cell call a goblet cell. The goblet cells produce a protective mucous that lines the wall of the small intestine.

The villi are packed together rather tightly along walls of the small intestine, and amongst these tightly packed villi live trillions of bacteria. At first, this might sound like a bad thing and in some cases it can be, however not all bacteria are bad. I will assume that if you're reading this article you have at least some knowledge of beneficial probiotic bacteria.

The bacteria that colonize the "nooks and crannies" between villi vary greatly, but for the most part are either beneficial or harmful. Even the healthiest people on Earth have populations of "harmful" bacteria living in their intestinal tract. That isn't necessarily bad as long as the harmful bacteria are held in check by the beneficial bacteria. When the balance tips toward a bad bacteria majority is when you can experience problems like diarrhea, constipation, Candida and many more. In some extreme cases like those that can be caused by the use of antibiotics, the villi can become flattened leading to autoimmune disorders and even Celiac Disease. This is one very big reason why you should always take probiotics when you are on antibiotics.

The best ways to ensure your "nooks and crannies" stay healthy and trouble-free and populated by beneficial bacteria are to:

• Eat a nutrient rich diet.
• Drink plenty of water to stay well hydrated.
• Avoid infections by: washing your hands, avoiding others who are sick, and not consuming raw or undercooked foods.
• Pay close attention to food sensitivities or allergies you may have and contact a doctor if you suspect you may have developed them.
• Take a High Quality probiotic supplement regularly. More often if you are taking antibiotics.