What's inside fermented Foods, and where does it go in your body?
Yogurt, kefir, kimchi, sauerkraut, miso and more — foods transformed by microbes.
How it works
Microbes convert sugars into acids, gases or alcohol, preserving the food and changing its flavor.
Evidence
A small randomized study found a high-fermented-food diet increased microbiome diversity. Bigger studies are needed.
Evidence & sources
In a 10-week study, a diet high in fermented foods increased gut microbiome diversity and lowered several inflammatory markers. Evidence: emerging. Known: A small randomized study in 36 healthy adults. Unknown: Small and short; long-term health outcomes were not measured. Source: Wastyk et al., Cell, Gut-microbiota-targeted diets modulate human immune status (2021).