Fermented foods, an integral part of the diets of various cultures for millennia, are taking on new relevance in the contemporary era. Amid rising concerns about gut health and a rising incidence of colorectal cancer among young adults, the government's latest dietary guidelines focus on boosting consumption of these products.

Studies show that fermented foods can benefit gut health by introducing microorganisms that help break down food and balance the gut microbiota. Although the benefits are clear, not all fermented foods are equally healthy.

Experts warn about the proliferation of processed products marketed as probiotics. It is essential to look for those that contain “live cultures” and avoid products high in sugars that can feed harmful bacteria.

Security considerations

Most fermented foods are safe to consume, although certain individuals—for example, those with compromised immune systems—should consult health professionals before incorporating them into their diet.

Possible effects such as bloating or gas may occur in some people when adjusting their consumption of fermented foods.

Diversity and regular consumption

To get the most out of the benefits of fermented foods, it is recommended to consume a varied mix of these products on a regular basis.

Incorporating two servings a day can be an effective guide, complemented by a well-balanced diet that includes prebiotics. The key lies in diversity and moderation within the overall diet.

Experts clarify that the fact that something is fermented does not automatically mean that it is healthy.

“Beer and wine are fermented foods, but not necessarily probiotics,” says Dr. Lisa Ganjhu, a gastroenterologist at New York University Langone Health, speaking to the Associated Press (AP). “If anything, they influence our microbiome in a rather negative way.”

This is complemented by Barbara Olendzki, director of the Center for Applied Nutrition at the University of Massachusetts Chan School of Medicine, who recommends that people focus on “whole fermented foods” such as fermented beets or green beans, in addition to foods such as yogurt, kefir, kimchi, sauerkraut and tempeh, reports AP.

Best fermented foods

Those with the most evidence to improve intestinal health are yogurt/kefir, fermented vegetables (sauerkraut, kimchi, brine pickles) and drinks such as kombucha or kvass, always in “live” versions (not pasteurized and without added sugar).

Key foods for your intestine

How to integrate them without hassle

How to choose good fermented foods

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