What Are Fermented Foods?
Fermentation is a natural process where microorganisms such as bacteria, yeasts, and fungi break down the sugars in food. This process not only preserves food but also transforms it into something that is nutritionally rich. Common examples of fermented foods include yoghurt, sauerkraut, kimchi, kefir, kombucha, miso, and sourdough bread.
The fermentation process encourages the growth of beneficial bacteria known as probiotics, said by some to play a key role in maintaining the balance of your gut microbiome - the complex community of trillions of microorganisms that live in your digestive tract.
So, Are They Actually Good For The Gut?
Only fermented dairy (specifically, kefir) is supported by high-quality evidence. Even then, its benefits seem to apply more to cardiometabolic health than to digestive health.
A recent study that’s received a lot of buzz implies that a range of other fermented foods may increase microbiome diversity, but more research is needed to determine whether this is due to the ferments themselves or simply the inclusion of new minimally-processed foods.
So, while lacto-fermented vegetables and sourdough are delicious and can contribute to a varied, nutrient-dense diet, there’s no guarantee (and no indisputable evidence, to date) they’ll improve your digestion.
Always take responsibility for your own dietary needs and consult with a healthcare professional before making any significant changes to your diet.