Fermented foods have been popular in the United States for decades, but more recently, they have been thrust into the national spotlight. In January, the Trump administration released new dietary guidelines that recommended, for the first time, that Americans eat sauerkraut, kimchi, kefir, and miso for better gut health.

What are Fermented Foods?

They’re defined as any foods or drinks that have been transformed by microbes such as yeast, bacteria, and fungi in ways that preserve and infuse them with tangy, savory, fruity, or funky flavors. Milk can turn into yogurt and kefir; vegetables become sauerkraut and kimchi; fruit is transformed into vinegar and wine; wheat is fermented into sourdough and beer.

Research on their health effects is limited, but some studies suggest that the foods (excluding alcohol) may offer a few benefits. In a trial published in 2021, researchers split 36 healthy adults into two groups: one that ate a lot of fermented foods like yogurt, kimchi, and kombucha, and another that ate plenty of fiber-rich foods like legumes, whole grains, fruits, and vegetables.

Health Benefits

After 10 weeks, those in the fermented food group had significantly lower levels of inflammatory markers in their blood — and more diverse gut microbes — than they did at the start of the study. Other research has found associations between fermented food consumption and less risk of eczema, as well as kimchi consumption and lower rates of obesity; yogurt consumption and reduced risks of Type 2 diabetes and weight gain; and sauerkraut consumption and fewer irritable bowel syndrome symptoms.

While beer, wine, and other types of alcohol are technically fermented foods, it’s best to limit them, given their established health risks. People who are immunocompromised, however, should be cautious with fermented foods that contain live microbes, such as those labeled raw, unpasteurized, or as containing live cultures.

Original reporting: Texarkana Gazette — read the source article.