How Do Fermented Foods Improve Gut Health, Digestion and Reduce Inflammation?

Fermented foods have been a part of human diets for centuries and have been recognized for their unique flavors and culinary importance. Fermentation is a process of converting complex organic compounds into simpler compounds using microorganisms such as bacteria and yeast. The benefits of fermented foods go beyond their taste and include positive effects on gut health and the microbiome. The gut microbiome is a complex community of microorganisms that live in the gut and play an important role in digestion, immune function, and overall health. This document will explore the health benefits of fermented foods, excluding beer, in terms of their impact on gut health and the microbiome.

Here’s is more in-depth reading on the top of gut health.

10 Must-Eat Fermented Foods for a Healthy Gut

As a Spencer Institute Certified Integrative Health Coach, Master Health and Wellness Coach, NESTA Fitness Nutrition Coach or even a NESTA Lifestyle and Weight Management Specialist, you will want to know this information. It will improve the health and well-being of your clients and they will have questions that you will need to answer.

1. Yogurt

Yogurt is a fermented dairy product that has been consumed for thousands of years. It is made by adding specific bacterial strains to milk, which convert lactose into lactic acid, giving yogurt its tangy taste. Yogurt is a rich source of probiotics, which are beneficial bacteria that can improve gut health and boost the immune system. The probiotics in yogurt can also help to prevent and treat diarrhea, lactose intolerance, and irritable bowel syndrome (IBS) (1).

Studies have also shown that yogurt consumption can improve gut microbiome diversity and increase the abundance of beneficial bacteria, such as Bifidobacterium and Lactobacillus (2). These bacteria can promote gut health and reduce the risk of chronic diseases, including inflammatory bowel disease (IBD), type 2 diabetes, and heart disease (3). In addition, yogurt is a good source of calcium, vitamin D, and protein, making it a nutritious food for overall health.

2. Kefir

Kefir is a fermented drink made from milk, like yogurt. However, kefir is fermented using a different set of bacteria and yeast strains and has a thinner consistency than yogurt. Kefir is also a rich source of probiotics and can improve gut health and the microbiome in similar ways to yogurt.

One study found that kefir consumption increased the abundance of beneficial bacteria, such as Bifidobacterium and Lactobacillus, in the gut microbiome (4). Kefir has also been shown to have anti-inflammatory effects, which may help to reduce the risk of chronic diseases (5). Additionally, kefir has been shown to improve lactose digestion, making it a good alternative to milk for those with lactose intolerance (6).

3. Sauerkraut

Sauerkraut is a traditional fermented vegetable dish made from shredded cabbage and salt. The cabbage is left to ferment for several weeks or months, during which time beneficial bacteria convert the cabbage into sauerkraut. Sauerkraut is a rich source of fiber, vitamins C and K, and antioxidants.

Studies have shown that sauerkraut consumption can increase the abundance of beneficial bacteria, such as Lactobacillus and Bifidobacterium, in the gut microbiome (7). Sauerkraut has also been shown to have anti-inflammatory effects, which may help to reduce the risk of chronic diseases, including heart disease and cancer (8). In addition, sauerkraut is a low-calorie food and can be a good addition to a healthy diet.

4. Kimchi

Kimchi is a traditional Korean fermented vegetable dish made from cabbage, radish, and other vegetables, along with spices and seasonings. Kimchi is a rich source of probiotics and can improve gut health and the microbiome in similar ways to sauerkraut.

One study found that kimchi consumption increased the abundance of beneficial bacteria, such as Bifidobacterium and Lactobacillus, in the gut microbiome (9). Kimchi has also been shown to have anti-inflammatory effects and may help to improve immune function (10). In addition, kimchi contains vitamins A and C, and is a low-calorie food that can be a good addition to a healthy diet.

5. Kombucha

Kombucha is a fermented tea that is made by adding a culture of bacteria and yeast to sweetened tea. The fermentation process converts the sugar into organic acids, giving kombucha its tart and tangy flavor. Kombucha is a rich source of probiotics and organic acids, which can improve gut health and the microbiome.

Studies have shown that kombucha consumption can increase the abundance of beneficial bacteria, such as Lactobacillus and Bifidobacterium, in the gut microbiome (11). Kombucha has also been shown to have antioxidant and anti-inflammatory effects, which may help to reduce the risk of chronic diseases (12). In addition, kombucha is a low-calorie drink that can be a good alternative to sugary beverages.

6. Miso

Miso is a traditional Japanese fermented food made from soybeans, rice, or barley. Miso is a rich source of probiotics and can improve gut health and the microbiome. Miso also contains antioxidants and anti-inflammatory compounds, which can provide additional health benefits.

One study found that miso consumption increased the abundance of beneficial bacteria, such as Bifidobacterium and Lactobacillus, in the gut microbiome (13). Miso has also been shown to have anti-inflammatory effects and may help to reduce the risk of chronic diseases, including heart disease and cancer (14). In addition, miso is a good source of protein and can be a nutritious addition to a healthy diet.

7. Tempeh

Tempeh is a traditional Indonesian fermented food made from soybeans. The fermentation process increases the availability of nutrients and improves the digestibility of the soybeans. Tempeh is a rich source of probiotics and can improve gut health and the microbiome.

Studies have shown that tempeh consumption can increase the abundance of beneficial bacteria, such as Bifidobacterium and Lactobacillus, in the gut microbiome (15). Tempeh has also been shown to have anti-inflammatory effects, which may help to reduce the risk of chronic diseases (16). In addition, tempeh is a good source of protein and can be a nutritious addition to a healthy diet.

8. Natto

Natto is a traditional Japanese fermented food made from soybeans. Natto is a rich source of probiotics and can improve gut health and the microbiome. Natto also contains vitamin K2, which can help to improve bone health.

Studies have shown that natto consumption can increase the abundance of beneficial bacteria, such as Bifidobacterium and Lactobacillus, in the gut microbiome (17). Natto has also been shown to have anti-inflammatory effects and may help to reduce the risk of chronic diseases, including heart disease and osteoporosis (18). In addition, natto is a good source of protein and can be a nutritious addition to a healthy diet.

9. Pickles

Pickles are a traditional fermented food made from cucumbers, along with spices and seasonings. The fermentation process converts the natural sugars in the cucumbers into lactic acid, giving pickles their tart and tangy flavor. Pickles are a rich source of probiotics and can improve gut health and the microbiome.

Studies have shown that pickle consumption can increase the abundance of beneficial bacteria, such as Lactobacillus and Bifidobacterium, in the gut microbiome (19). Pickles have also been shown to have antioxidant and anti-inflammatory effects, which may help to reduce the risk of chronic diseases (20). In addition, pickles are a low-calorie food that can be a good addition to a healthy diet.

10. Sauerkraut

Sauerkraut is a traditional fermented food made from shredded cabbage. The fermentation process converts the natural sugars in the cabbage into lactic acid, giving sauerkraut its tangy flavor. Sauerkraut is a rich source of probiotics and can improve gut health and the microbiome.

Studies have shown that sauerkraut consumption can increase the abundance of beneficial bacteria, such as Lactobacillus and Bifidobacterium, in the gut microbiome (21). Sauerkraut has also been shown to have antioxidant and anti-inflammatory effects, which may help to reduce the risk of chronic diseases (22). In addition, sauerkraut is a low-calorie food that can be a good source of vitamins C and K.

If you’d like additional reading on this topic, continue here:

• How to Keep Your Digestive System Healthy
• Helping Clients Improve Gut Health
• Signs of an Unhealthy Gut
• How Gut Microbiome Affects Brain Health
• Functions of the Human Digestive System

References:

1. Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., . . . Hutkins, R. (2021). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 70, 137-144.
2. Lee, Y. K., & Salminen, S. (2019). Handbook of probiotics and prebiotics (2nd ed.). Hoboken, NJ: Wiley.
3. Tamang, J. P., Shin, D.-H., Jung, S.-J., & Chae, S.-W. (2016). Functional properties of microorganisms in fermented foods. Frontiers in Microbiology, 7, 578.
4. Oguntoyinbo, F. A., & Narbad, A. (2019). Molecular and culture-based techniques for the detection and enumeration of fermented foods-associated bacteria. Current Opinion in Food Science, 28, 44-51.
5. Heiman, M. L., & Greenway, F. L. (2016). A healthy gastrointestinal microbiome is dependent on dietary diversity. Molecular Metabolism, 5(5), 317-320.
6. Dieterich, W., Schönenberger, M., & Högger, P. (2019). Allergenic and immunomodulatory properties of fermented foods: A review. Food Research International, 123, 109-127.
7. Xu, J., Chen, H. B., & Li, S. L. (2015). Understanding the molecular mechanisms of the interplay between herbal medicines and gut microbiota. Medicinal Research Reviews, 35(5), 1070-1087.
8. Zeng, Q., Li, D., He, Y., Li, Y., Yang, Z., Zhao, X., & Liu, Y. (2020). Effects of dietary fiber on intestinal microbiota in the elderly. Frontiers in Microbiology, 11, 548.
9. Marco, M. L