This article looks at fermented foods, gut microbes and what research can establish. A randomized study in healthy adults, published in Cell, tested a diet that increased fermented foods over 10 weeks and reported changes in some microbiome and immune measures. The study raises questions for further research; it does not show that every fermented food has the same effect or that short-term changes prevent disease.
Fermented foods are not the same as probiotic supplements
Yogurt, kimchi and other fermented foods differ in their microbes, production methods, sodium content and storage. A probiotic supplement also depends on the product, strain and intended use. The U.S. National Center for Complementary and Integrative Health (NCCIH) notes that benefits vary by product and health condition, and that questions remain for many uses.
Consider variety and food safety
If you enjoy fermented foods, choose products that have been made and stored appropriately, and consider sodium levels and your own health needs. People with weakened immune systems or serious illnesses should speak with their healthcare team before using probiotic supplements.
This is general health information, not a diagnosis or treatment plan. Do not use a food or supplement in place of care from a qualified professional.
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