How Fermented Foods Can Support Your Gut Health
Lindsay Knake
| 3 min read
Americans are increasingly focused on gut health for physical health, immune system support and mental health. One way is adding more fermented foods from kombucha to kimchi to their diets.
Fermented foods are becoming more popular, which some projections indicating the global fermented food market will exceed $380 billion by 2033, according to research firm IMARC Group. Here is what to know about fermented foods and gut health.
What are fermented foods?
Fermented foods have been a part of the human diet for thousands of years, according to Stanford Medicine. It is a method to preserve foods in which microorganisms such as bacteria or yeast break down sugars in foods. Fermentation can create beneficial compounds such as live probiotics that aid in digestion and nutrient absorption. Probiotics can also increase production of vitamins and minerals such as vitamin K, B12, B5 and biotin.
Common types of fermented foods include:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kombucha
How fermented foods support gut and overall health
Fermentation makes foods more digestible and increases the nutrients the body can access in the digestive process. Fermented foods also introduce healthy bacteria and yeasts to the gastrointestinal tract to support the gut microbiome.
The gut microbiome is made up of trillions of bacteria essential to physical and mental health. The good bacteria keep the bad bacteria in check, support cells in the gut lining, support immune function and reduce inflammation.
The microbes within the gut also make some chemicals that affect our brain and mood. A healthy gut microbiome is associated with a lower risk of developing Type 2 diabetes.
While more research is needed on the health effects of probiotics, especially related to mental health, they are linked with better overall health.
How to identify fermented foods
It's important to know not all fermented foods have live probiotics. Foods that have been heated or pasteurized after fermentation such as canned sauerkraut or shelf-stable pickles don’t contain live microbes. Vinegar-based pickles and sauerkraut aren’t fermented, according to Stanford Medicine.
The term “gut healthy” on a label isn’t regulated and is more often a marketing term than a sign the food has live probiotic strains, according to Stanford Medicine. If you are looking for probiotic-rich fermented foods, check the labels for “contains live and active cultures,” including specific strains such as Lactobacillus or Bifidobacterium. Look for refrigerated foods instead of shelf-stable items. Check to see if there are bubbles in the liquid, which is a sign of active cultures, according to Harvard Health.
To add fermented foods with probiotics to your diet, try:
- A Greek yogurt or kefir smoothie
- Kimchi or sauerkraut on a sandwich
- Miso in soups or marinades
- A glass of kombucha
- Tempeh crisps for a snack
Don’t heat these foods, which will kill the live cultures.
For even more benefits, eat fermented foods with fiber-rich vegetables, fruits and whole grains. These foods contain prebiotics, which feeds the probiotics and helps your gut microbiota.
If you are adding fermented foods to your diet, introduce them slowly as they can cause bloating or digestive discomfort. People who have a weakened immune system or histamine intolerance should talk to their primary care provider before eating or drinking fermented foods.
Image: Getty Images
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