Greek yogurt, kefir and sauerkraut are again being looked at for their effect on the microbiome. According to a material published by Vogue, cited research shows that up to six servings a day of fermented foods can increase the diversity of intestinal flora and reduce markers of inflammation in the body.
Photo credit: Shutterstock
Gut health has become a clear indicator of how the body is functioning. Bloating, constipation, heartburn, skin problems and anxiety episodes can go hand in hand with an unbalanced gut, experts say. Here, nutrition makes the difference.
What are fermented foods?
“Fermentation is a natural process in which microorganisms such as bacteria and yeasts convert carbohydrates in food into organic acids or alcohol. The result is felt in taste, smell and texture, but it also changes the composition of the food”explains nutritionist Farzanah Nasser.
Fermentation has been used for thousands of years, initially as a preservation method. In many cases, it can make some foods easier to digest and help the body absorb certain nutrients better.
Why does it work?
Fermented foods can introduce live bacteria into the diet, and some of them temporarily reach the gut and influence the microbiome. They can support digestion and produce beneficial compounds for the body, including certain B vitamins and vitamin K, depending on the type of food and fermentation.
Research shows that including fermented foods in the diet can increase gut microbial diversity and reduce inflammation. These changes are associated with better immune system function and a lower risk of long-term metabolic and digestive problems.
In ten weeks, a diet high in fermented foods can change the microbiome even in healthy adults. At least that's according to a study published in 2021 by the Stanford School of Medicine, in which participants consumed about six servings a day. “We noticed clear changes in the microbiota”says Justin Sonnenburg, an associate professor of microbiology and immunology at Stanford.
Precautions
Fermented foods are usually well tolerated, but they don't work the same for everyone. In the case of histamine intolerance, they can trigger headaches, redness, hives or digestive symptoms. In people with irritable bowel syndrome or SIBO, certain fermented foods can exacerbate bloating and discomfort. In such situations, they should be introduced gradually and adjusted according to the body's reactions, with medical support if symptoms persist.
8 fermented foods
“When the gut is disordered, it starts gradually,” recommends nutritionist Rhian Stephenson. “Add a few tablespoons of naturally fermented foods a few times a week, then increase the amount as you notice your body tolerates them.” Moreover, it also recommends avoiding products containing added sugar, dyes or too much vinegar.
1. Greek yogurt
If you haven't intentionally eaten fermented foods before, yogurt may be the easiest place to start. It is a good source of protein and contains lactic cultures obtained by fermenting milk. Choose variants without flavors and without added sugar, look for the mention on the label “live and active cultures” and avoid heat-treated yogurts after fermentation, which no longer have live bacteria.
2. Kefir
It is obtained by fermenting milk with specific granules, and its taste is sour. Kefir is also found in Romania, including in supermarkets, in simple versions or combined with fruit. In the UK, the product gained even more popularity following the launch of Marks & Spencer's Zoe Gut Health Shot drink, which combines kefir with berries and fibre. It can be easily prepared at home, starting from a simple base, on top of which you add your favorite fruits.
3. Sauerkraut
Sauerkraut, obtained from white cabbage preserved in brine, is a traditional food in Central Europe. It goes well with almost any dish and brings, in addition to taste, fiber and antioxidants.
4. Kombucha
Kombucha is a sweetened, brewed tea drink with a sour taste. It contains antioxidants and is consumed mainly for its effects on digestion. In commerce, the unpasteurized version preserves the characteristics of the product better.
5. Kimchi
Kimchi is a Korean dish made from pickled cabbage, radishes and other vegetables. It has been studied for its beneficial effects on digestion, and some research shows promising results in maintaining body weight and blood pressure as well. Other studies have also looked at whether it can improve symptoms of irritable bowel syndrome.
6. Miso
Miso soup is a Japanese dish made from miso paste, made from soybeans, salt and koji. It is often used as a light meal and is appreciated for its gentle effect on digestion. If you don't like it in soup form, miso paste can also be used as a base for sauces or dressings, added at the end, without boiling it.
7. Tempeh
Tempeh is a soy product with a dense texture, often used as an alternative to meat in vegetarian diets. It has a high protein content and, unlike many processed foods, keeps hunger at bay. Being a low-carb food, it can be a suitable option for those who want to control their blood sugar levels, having a low glycemic index.
8. Apple cider vinegar
Apple cider vinegar is obtained from apple cider through a two-stage fermentation process. The raw, unfiltered version retains the “mother”, a natural sediment made up of acetic bacteria and yeasts. It is mostly used as a food ingredient, and some studies claim that it has modest effects on blood sugar after a meal.
Homemade fermented
Nasser says fermented foods are surprisingly easy to make at home. The process does not require sophisticated equipment, just patience, basic ingredients and following simple hygiene steps.
Fermented foods are not a passing fad, but a return to what our ancestors have been doing for millennia, the source said. Six servings a day of fermented foods may seem like a lot, but a few tablespoons of sauerkraut, a glass of kefir, and a cup of miso soup …already do the trick!
