Fermented foods have been around for thousands of years, but only in the last few decades has their importance to a healthy diet been acknowledged. Fermentation occurs when bacteria break down carbohydrates (such as sugar) to make foods like yogurt, pickles, and sourdough bread. Such foods contain healthy bacteria, commonly called probiotics, which research has found may be beneficial for gut and overall health.
When it comes to fermented foods in your diet, variety is key. Each fermented food has a unique mixture of microbial strains, so by eating many different types, you’ll increase the diversity of the microbes in your own microbiome. One small study found that people who were fed a diet high in fermented foods for 10 weeks significantly improved their microbiome diversity and immune function compared with a group on a high-fiber diet.
Some common fermented foods include yogurt, kefir, kimchi, sauerkraut, miso, tempeh, and kombucha. Keep in mind that, while fermented foods are a boon to your health, they affect everyone differently. Slowly increase how much you eat each day and be sure to work with your healthcare provider to make sure that you’re meeting your health needs.
If you’re ready to start adding more probiotic-rich fermented foods to your diet, here are seven recipes to get you started.
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