Fermented Foods for Gut Health (2024)

FAQs

Do fermented foods actually help gut health? ›

Fermented foods can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking.

Fermented foods such as kefir, natto, kimchi, and many others are incredibly rich sources of probiotics. Not only are they tasty, but they are also reservoirs of microbial diversity that contribute significantly to the balance of our gut microbiota.

How often should you eat fermented foods? While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial ( 44 ). For the best results, start by eating one or two servings per day, and then slowly work your way up.

There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Fermented foods are the most natural source. Probiotic supplements, which are typically sold over the counter, are reserved to treat specific ailments as suggested by your doctor, and not recommended for everyday use.

The most studied fermented foods are fermented milks, including yoghurt (Gómez-Gallego et al., 2018; Savaiano and Hutkins, 2021), which have been reported in multiple studies to have immunomodulatory effects, to promote lactose tolerance and gut transit, to help manage mild gut symptoms, to contribute to the prevention ...

Apple cider vinegar is a fermented food, so it does contain bacteria. But there isn't adequate research yet to show whether these bacteria survive digestion. Therefore, although many consider apple cider vinegar is a probiotic food, it is technically not a probiotic.

Sauerkraut can be eaten at any time of the day but consuming it early in the morning is considered the best time.

Can too many fermented foods be bad? ›

Fermented foods are considered safe for most people. However, some individuals may experience side effects. Due to the high probiotic content of fermented foods, the most common side effect is an initial and temporary increase in gas and bloating ( 32 ).

Certain foods like olive oil, flax seeds, and almonds have high polyphenol and fatty acid content that help facilitate the growth of good bacteria in your microbiome. Flax seeds and almonds are also good sources of fiber (fiber helps support regularity and added gut/intestinal comfort).

Yogurt is one of the best sources of probiotics. Other sources of probiotics include sauerkraut, miso, tempeh, and more. Probiotics are live microorganisms that have health benefits when consumed. These beneficial bacteria provide all sorts of powerful benefits for your body and brain.

Regular consumption of lacto-fermented vegetables may stimulate bacteria with the potential to produce butyrate, a compound in the gut that is widely known for its positive effects on health.

Fermented foods which are already altered by microorganisms contain bacteria such as lactobacilli. These bacteria are a good addition to any leaky gut healing diet.

But, like anything, too much of a good thing isn't always so good. Experts warn too many fermented foods in your diet could cause gas, bloating, and other gastrointestinal issues.

Autochthonous LAB strains, including L. plantarum, from spontaneously fermented sauerkraut are known to have probiotic potential, due to their ability to resist a low acid environment, pancreatin, and bile salts (Yu et al., 2013).