How can you tell the difference? The jar or packaging should clearly state that they've been naturally fermented. One study found that those who ate about six servings of fermented foods per day showed improved microbiome diversity and lower inflammatory markers.

But six servings is a lot—not everyone can tolerate that quantity or frequency. Ideally, however, the more the merrier, and several daily helpings of fermented foods will be even better for you.

In the New York Times bestseller The Art of Fermentation , Sandor Katz advises readers: "Enjoy fermented foods and beverages in moderation. They have powerful effects and strong flavors and need to be respected.

Eat them often rather than in large quantities. The one unexpected danger to look out for is the potential alcohol content, especially in options like kombucha. She points to a study by the British Columbia Centre for Disease Control , which tested nearly kombucha samples from a variety of familiar brands and found that 32 percent of bottles offered on grocery store shelves contained anywhere from one to three percent ABV.

In the U. a beverage must contain less than 0. Beer can have as little as four percent alcohol, this is pretty significant, she notes. Probiotic-rich fermented foods and drinks are generally considered to be safe and healthy choices for most people.

Due to the varying levels of alcohol that can be found in these products, however, Manian advises pregnant women and others who are sensitive to alcohol to be cautious of consuming large amounts of fermented foods.

Certain fermented foods, like miso paste, can also be high in sodium. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease.

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Maggie Seaver. Fact checked by Haley is a Wisconsin-based creative freelancer and recent graduate. Our Fact-Checking Process. The 5 Food Pillars of Eating for Gut Health, According to a Registered Dietitian.

Top 20 Probiotic Foods and Drinks to Fuel a Healthy, Happy Gut. Tangy Broccoli Slaw With Kefir Dressing. Crispy Mushroom Reuben Sandwiches. Kimchi Soup with Tofu and Bacon. Crispy Peanut Tofu With Veggies Swap in Tempeh!

Kombucha-Pomegranate Tonic. Miso Eggplant Dip. Herby Yogurt Dip. Labneh With Pink Peppercorns, Coriander, and Fennel Seeds. Buttermilk Green Pea Goddess Dressing. How Often Should You Eat Fermented Foods? Frequently Asked Questions Are there any dangers of eating fermented foods?

Who should not eat fermented foods? Was this page helpful? Thanks for your feedback! Tell us why! Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles.

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These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes. Fermented foods have been associated with several positive health effects, including improved digestive health, stronger immunity, and increased availability of beneficial nutrients.

Fermented foods are considered safe for most people. However, some individuals may experience side effects. Due to the high probiotic content of fermented foods, the most common side effect is an initial and temporary increase in gas and bloating These symptoms may be worse after consuming fiber-rich fermented foods, such as kimchi and sauerkraut.

If fermenting at home, make sure you follow recipes closely for safety purposes. Incorrect temperatures, fermentation times, or unsterile equipment can cause the food to spoil, making it unsafe to eat. Fermented foods may cause some initial side effects, such as gas and bloating. If fermenting at home, always follow recipes to avoid spoilage and read nutrition labels when consuming store-bought products.

Fermented foods are popular worldwide. Common ones include tempeh, kombucha, kefir, cheese, salami, yogurt, and sourdough bread. Fermentation is the breakdown of carbs like starch and sugar by bacteria and yeast and an ancient technique of preserving food.

Not to mention, fermented foods add tang and zest to your meals and are an excellent addition to a healthy diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Fermented foods and drinks contain beneficial probiotics that can help improve digestion, immunity, and even weight loss.

Here are 8 tasty, nutritious…. While there are many health benefits linked to taking probiotics, there can also be side effects. This article reviews the most common side effects of…. Low stomach acid prevents the stomach from breaking down bacteria and absorbing nutrients into the body.

Learn 5 ways to improve stomach acid levels…. Without sufficient digestive enzymes, your body is unable to break down food properly, potentially leading to digestive disorders and unpleasant…. People talk about the health benefits of pickles, citing weight loss, diabetes management, and even anticancer properties, too.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

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Health Conditions Discover Plan Connect. Nutrition Evidence Based What Is Fermentation? The Lowdown on Fermented Foods. By Daisy Coyle, APD — Updated on July 13, What It Is Benefits Safety Foods Bottom Line Common fermented foods include kimchi, sauerkraut, kefir, tempeh, kombucha, and yogurt.

Share on Pinterest. What Is Food Fermentation? Health Benefits of Fermented Foods. Safety and Side Effects.

Common Fermented Foods. The Bottom Line.

With the rise of interest in gut health, fermented foods have gained popularity in the food market. From sauerkraut and kimchi to kefir and kombucha, these probiotic-rich foods offer a natural and delicious way to support and nourish your gut.

Did you know fermented foods also offer a range of health benefits including digestive, immunity and anti-microbial benefits? Understanding the importance of gut health is crucial in understanding the impact of fermented foods.

The gut, or gastrointestinal tract, is responsible for vital functions such as digestion, nutrient absorption, immune support, and overall health and well-being.

A well-balanced gut microbiome is linked to numerous benefits such as improved digestion, enhanced nutrient absorption, stronger immune function, and better mental health. With a healthy gut, you can experience increased energy levels, reduced inflammation, and a lower risk of chronic diseases.

Incorporating fermented foods into your diet is a fantastic way to support and nourish your gut. Fermented foods are well known for their ability to support gut health.

The process of fermentation produces beneficial bacteria known as probiotics , which help to promote the growth of good bacteria in the gut. These beneficial bacteria aid in the digestion and absorption of nutrients, enhance the immune system, and protect against harmful bacteria in the gut.

Studies have shown that fermented foods can reduce digestive disorder symptoms such as IBS. Fermented foods are also rich in enzymes, which break down complex foods, making them easier to digest. The consumption of fermented foods has been linked to a lower risk of gastrointestinal diseases, including inflammatory bowel disease and irritable bowel syndrome.

In conclusion, regularly consuming fermented foods can be a simple and effective way to support gut health and overall health.

Another study from the Journal of Agricultural and Food Chemistry found that fermented foods can increase the number of beneficial bacteria in the gut, which can improve digestion and reduce inflammation.

Incorporating fermented foods into your diet is a simple and delicious way to prioritize your gut health and overall well-being. The benefits of these probiotic-rich foods are abundant, from promoting a diverse and balanced gut microbiome to enhancing digestion, boosting immune function, and even supporting mental health.

Have any questions about fermented foods for gut health? Comment them below! Since , our team of Registered Dietitians have been working with clients to establish a well-balanced and diverse diet to support their personalized nutrition needs.

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Suite , Street SW, Calgary, Alberta, Canada, T2H 0H2. One study found that eating 3—4 cups of miso soup per day raised the risk of stomach cancer, and a review concluded that men who ate 1—5 cups per day had an increased risk of stomach cancer 32 , Miso is a seasoning made from fermented soybeans.

It boasts an extensive array of health benefits and may be especially effective at lowering cholesterol and reducing insulin resistance. Insulin is responsible for transporting glucose from your blood to your tissues.

When you sustain high levels of insulin for long periods, your body stops responding to it as usual, resulting in high blood sugar levels and insulin resistance.

In one study, 21 people with prediabetes ate either fresh or fermented kimchi for 16 weeks. At the end of the study, those who ate fermented kimchi had decreased insulin resistance, blood pressure, and body weight In another study, people consumed either 7.

The researchers found that higher kimchi intake led to greater decreases in blood sugar, cholesterol, and LDL bad cholesterol Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.

Kimchi is made from fermented vegetables such as cabbage and radishes. Studies have found that it may help reduce insulin resistance and cholesterol levels.

Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria. Like other foods made with leafy green vegetables, it contains good amounts of lutein and zeaxanthin , antioxidants that can help promote eye health and reduce your risk of eye disease Sauerkraut may also support digestive health.

In a small Norwegian study of 34 people with irritable bowel syndrome IBS , those who added sauerkraut to their diet saw significant improvements in IBS symptoms To get the most health benefits, consider choosing unpasteurized sauerkraut.

Pasteurization kills beneficial bacteria. Sauerkraut is made from fermented shredded cabbage. Yogurt has also been associated with a wide variety of health benefits.

One review of 14 studies concluded that fermented milk products, including probiotic yogurt, may help reduce blood pressure — especially in those with high blood pressure Another study linked a higher intake of yogurt to improvements in bone mineral density and physical function in older adults This creamy dairy product may also help prevent weight gain.

A review funded by the Danone Institute International associated eating yogurt with a lower body weight, less body fat, and a smaller waist circumference Remember that not all yogurts contain probiotics, since these beneficial bacteria are often killed during processing.

Additionally, opt for products with minimal sugar. Probiotic yogurt is made from fermented milk. Although most fermented foods are generally considered safe, some varieties — including fermented milk products such as kefir — are more susceptible to contamination with toxins and bacteria Fortunately, advances in processing methods and quality control have reduced the risk of contamination and spoilage in commercially available fermented foods.

Practicing proper food safety when storing and handling fermented foods can further reduce the risks While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial For the best results, start by eating one or two servings per day, and then slowly work your way up.

Fermentation may help increase both the shelf life and the health benefits of many foods. The probiotics in fermented foods have been associated with improvements in digestion and immunity, weight loss, and more 1 , 2 , 3.

In addition to containing these beneficial probiotics, fermented foods aid in many other aspects of health and are an excellent addition to your diet.

Try this today: For an easy way to up your intake of fermented foods, try making a few simple adjustments to your diet. You can add probiotic yogurt to your parfaits, mix kimchi into rice bowls, and trade bacon for tempeh bacon.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Kefir and kombucha are best known for being fermented, probiotic-rich beverages.

This article reviews the differences between kefir and kombucha to…. Natto is a fermented soybean dish that is popular in Japan. This article explains why natto is incredibly healthy and worth acquiring a taste for. Below is a list of healthy fermented foods that are commonly found in grocery or health food stores and support a healthy digestive system.

Kefir is a cultured, fermented milk drink that tastes like an extra-tangy yogurt drink. It has even more probiotics and protein than typical yogurt, and can be made with dairy milk or alternatives like almond or coconut milk.

You were probably introduced to sauerkraut , a German superfood of fermented cabbage, at a summer BBQ as a hot dog topping. What you might not realize is that naturally fermented kraut—essentially cabbage in a saltwater brine—is chock-full of gut-friendly probiotics, fiber, and vitamins.

One study even found a single batch of sauerkraut to contain upwards of distinctive strains of gut-healthy bacteria. Talk about a healthy condiment! This condiment shares many of the same health benefits as sauerkraut, including beneficial probiotics —plus a fiery kick from the traditional mix of ginger, garlic, and gochujang a Korean chili paste.

Kimchi is a seriously flavorful addition to any meal with a wealth of healthy nutrients , to boot. Most people are familiar with tofu , a mild-flavored soybean product, made from the pressed curds of cooked soy milk.

Tempeh, on the other hand, is made from fermented whole soybeans—but it can be swapped in place of tofu in many recipes. To make it, the soybeans are fermented and then formed into a dense cake that can be marinated, baked, grilled, or stir-fried.

The fermentation process breaks down the soybean's proteins into amino acids that our bodies can use more readily, making tempeh a plant-based nutritional powerhouse. Kombucha is a lightly fizzy drink made with a blend of sugar and tea that is fermented and transformed into kombucha by a symbiotic culture of live bacteria and yeasts S.

This tangy tea is delicious, easily found at most stores or online, and comes in a variety of fun flavors and varieties. It can even be used as a cocktail mixer! In addition to probiotics, kombucha has additional health benefits due to the polyphenols present in the green or black tea it's made from.

Polyphenols are present in all tea, but the fermentation process increases their potency, making kombucha a fantastic source of these powerful antioxidants. Miso, or miso paste , is a deeply flavored fermented paste made with a starter culture called koji, soybeans, salt, and lots of patience.

To reap the most probiotic power from your miso, use it raw or add it at the end of your recipes. It's hard to beat the rich, umami taste of miso-marinated veggies and proteins, miso-based soups, or miso-infused dips and dressings.

All dairy yogurts, including regular yogurt and Greek yogurt , are fermented dairy products made by adding bacteria to heated milk and letting it be for several hours to do its thing: turn the lactose sugars into lactic acid so it gets thick and tangy.

Greek yogurt is just extra-strained yogurt that's even thicker in texture. Yogurt is also high in protein and minerals like potassium and calcium. Cottage cheese is a dairy milk product that deserves more attention than it gets!

Extremely high in protein and calcium, this soft, cultured cheese is mild and creamy, almost like the inside of burrata, and is delicious accompanying fruit medleys and savory dishes alike.

Labneh is an ultra-thick and -creamy Middle Eastern cheese made from strained yogurt strained even more than Greek yogurt. You can buy labneh ready to dip and spread, or make it yourself by straining plain, whole-fat yogurt, preferably overnight, until it reaches a luxurious, cream-cheese-like texture.

Did you know you can drink buttermilk as is—or that doing so provides a hit of gut-healthy microorganisms? Not many people realize!

Back in the day, during the process of churning milk to make butter , the leftover liquid that never solidified into butter—aka the buttermilk —naturally became slightly thicker and tangier thanks to the presence of live bacteria.

Now the buttermilk you see on the shelf is made intentionally, and on a much larger scale, of course, by adding bacteria to milk. Not every pickle out there is fermented, but instead pickled or brined in some acidic combination of salt, vinegar, water, sometimes sugar, and other seasonings and flavors.

They're utterly delicious, but lacking in live bacteria. However, pickles that have undergone lacto-fermentation, such as sour pickles, do make for a probiotic-rich snack. How can you tell the difference? The jar or packaging should clearly state that they've been naturally fermented.

One study found that those who ate about six servings of fermented foods per day showed improved microbiome diversity and lower inflammatory markers. But six servings is a lot—not everyone can tolerate that quantity or frequency. Ideally, however, the more the merrier, and several daily helpings of fermented foods will be even better for you.