Health Benefits of Fermented Foods

The microbes used in fermentation can alter food so that it becomes tastier, more digestible, or more nutritious. For instance, the yeast and bacteria that go into making sourdough bread not only give it its tangy flavor but also slow its digestion—reducing its effect on blood sugar—and increase the absorption of minerals like magnesium and zinc. Bacteria used in yogurt-making break down lactose in the milk, which makes the yogurt suitable for those with lactose intolerance.

“There’s no official recommended daily intake for fermented foods,” says Emily Ho, PhD, director of the Linus Pauling Institute at Oregon State University in Corvallis, but consuming them regularly seems like a good move. Follow these suggestions on the fermented foods to look for and how to add them to your diet.

Start slowly and increase gradually. Fermented foods can cause reflux, gas, or bloating in some people if too many servings are added to their diet at once, Madra says. Try a yogurt and berry smoothie for breakfast or add a side of crunchy kimchi to your salad at lunch. Dinner could be crumbled tempeh with brown rice and veggies.

Prioritize dairy. Yogurt in particular has been linked to a lower risk of cardiovascular disease and type 2 diabetes, a reduced waist size, and better gut health and immune function. Scan labels for “live active cultures,” and look for plain, unsweetened varieties to avoid excess added sugars.

Shop in the refrigerated section. Some microbes die when they’re heated or kept at room temperature. So for probiotics, buy refrigerated versions of kimchi, sauerkraut, pickled vegetables, and kombucha that say “probiotics” or “live active cultures” on their labels. Shelf-stable versions don’t have probiotics, nor do vegetables pickled in vinegar. To get the benefits of live cultures, choose pickled cucumbers, beets, and other veggies that have been brined (preserved in salt and water).