You may have heard recent talk of fermented foods circulating through the nutrition and healthcare world. Or maybe you were at your best friend’s house, and they offered you some homemade kombucha saying it would help with your gut microbiome. But what are fermented foods and how do they play into the gut microbiome? Let’s dive in!
The Gut Microbiome
Recent discussion in the nutrition world has been largely centered around the gut microbiome. The gut microbiome is a collection of many types of microscopic bacteria that live inside of your intestines. You may be thinking “wait I thought bacteria are bad!” While some bacteria can be harmful and cause sickness, others are helpful and can provide health benefits. This is the case with the bacteria in our gut microbiome! It is important to maintain a healthy and balanced gut microbiome because these microscopic organisms play large roles in our bodies. The gut microbiome participates in our:
- Digestive system: breaking down certain carbohydrates, bile recycling, and producing important nutrients and vitamins
- Immune system: healthy bacteria compete with and kill harmful bacteria protecting our bodies
- Nervous system: certain gut bacteria produce neurotransmitters which send signals to the brain and help control mood
- Endocrine system: help in the metabolization of certain hormones including estrogen
An imbalance gut microbiome can have a serious impact on our health and feeling of well-being making it important to take care of. One way to care for our microbiome is through probiotic (good bacteria) supplementation. However, we can also get probiotics through the foods we eat!
What are fermented foods?
Fermented food is the term used to describe certain types of food that are full of living and thriving probiotics. These foods create an environment where the microbes can grow and reproduce, and they are considered an effective form of probiotic. The idea of eating food full of microbes may be uncomfortable, but you have to remember that these little microbes are key to so many areas of your health! Fermented foods have been consumed in the human diet since ancient times and in fact they are easy to find at the grocery store! Some common examples of fermented foods are:
- Yogurt
- Kefir
- Kimchi
- Sauerkraut
- Naturally fermented pickles
- Kombucha
- Miso
Now not all of these foods will have probiotic benefits. For example, many yogurts are highly processed and offer little to no probiotic benefit. However, looking at the food label will tell you if it has probiotic benefit because the types of probiotic bacteria will be listed out. Store associates may also be able to help you find probiotic rich foods.
Benefits of Fermented Foods
Now you already know that eating fermented food helps with your gut microbiome but let’s talk about more specific benefits. Overall, eating fermented foods helps balance the gut microbiome and leads to better health and regulation of your digestive, immune, nervous, and endocrine system. However, fermented foods can have benefits beyond just that. Often the fermentation process breaks down certain parts of the food and makes it easier for the body to digest. In addition, the breakdown and fermentation process can create byproducts that are beneficial to the body. These simple foods are often overlooked but can be a key part of a healthy diet!
Next time you’re at the grocery store, look for a fermented food, or if you’re really feeling adventurous you can research how to safely make them yourself!
References:
1) Cleveland Clinic Medical Professionals. “What Is Your Gut Microbiome?” Cleveland Clinic, 16 Feb. 2026, my.clevelandclinic.org/health/body/25201-gut-microbiome. Accessed 15 Mar. 2026.
2) Leeuwendaal, Natasha K et al. “Fermented Foods, Health and the Gut Microbiome.” Nutrients vol. 14,7 1527. 6 Apr. 2022, doi:10.3390/nu14071527
3) Park, Inmyoung, and Mohamed Mannaa. “Fermented Foods as Functional Systems: Microbial Communities and Metabolites Influencing Gut Health and Systemic Outcomes.” Foods (Basel, Switzerland) vol. 14,13 2292. 28 Jun. 2025, doi:10.3390/foods14132292
