Fermented Foods

Supporting a Healthy & Diverse Gut

Fermented foods can be a great addition to a healthy diet, particularly when it comes to supporting the gut and its diverse community of microorganisms.

Why Fermented Foods Matter

• Probiotics — Fermentation uses bacteria, yeast, or other microbes and can produce live beneficial cultures. Yogurt, kefir, sauerkraut, kimchi, and kombucha can contain these cultures when they haven't been pasteurized after fermentation.

• Microbiome diversity — Eating a variety of fermented foods may help support a more diverse gut microbiome, which is associated with digestive and overall health.

• Easier digestion — Fermentation begins breaking down certain components of food before we eat them. Fermented dairy, for example, often contains less lactose and may be easier for some people to digest.

• Nutrient availability — Fermentation can alter the nutritional composition of foods and, depending on the food and fermentation process, can increase the availability of certain nutrients.

• Gut & immune health — The gut microbiome and intestinal barrier interact closely with the immune system, making gut health an important part of overall wellbeing.

• The gut-brain connection — Emerging research continues to explore how the gut microbiome may influence mood, stress, and other aspects of brain health.

Fermented Foods to Try

• Yogurt and kefir with live and active cultures

• Unpasteurized sauerkraut and kimchi

• Kombucha

• Miso and tempeh

• Traditional sourdough bread

• Naturally fermented pickles made in brine

• Natto

A Few Things to Remember

Start slowly. Introducing a lot of fermented food at once can cause temporary gas or bloating, particularly if your body isn't accustomed to it.

Read the label. Some fermented products are pasteurized afterward, which destroys the live cultures. And many conventional pickles are made with vinegar rather than natural fermentation.

Choose variety. Different fermented foods contain different microorganisms, so incorporating a variety can be more beneficial than relying on only one.