The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress. By contrast, none of these 19 inflammatory proteins decreased in participants assigned to a high-fiber diet rich in legumes, seeds, whole grains, nuts, vegetables and fruits.

On average, the diversity of their gut microbes also remained stable. The study published online July 12 in Cell. Justin and Erica Sonnenburg and Christopher Gardner are co-senior authors.

The lead authors are Hannah Wastyk , a PhD student in bioengineering, and former postdoctoral scholar Gabriela Fragiadakis, PhD, who is now an assistant professor of medicine at UC-San Francisco.

A wide body of evidence has demonstrated that diet shapes the gut microbiome, which can affect the immune system and overall health. According to Gardner, low microbiome diversity has been linked to obesity and diabetes.

The researchers focused on fiber and fermented foods due to previous reports of their potential health benefits. While high-fiber diets have been associated with lower rates of mortality, the consumption of fermented foods can help with weight maintenance and may decrease the risk of diabetes, cancer and cardiovascular disease.

The researchers analyzed blood and stool samples collected during a three-week pre-trial period, the 10 weeks of the diet, and a four-week period after the diet when the participants ate as they chose.

The findings paint a nuanced picture of the influence of diet on gut microbes and immune status. On one hand, those who increased their consumption of fermented foods showed similar effects on their microbiome diversity and inflammatory markers, consistent with prior research showing that short-term changes in diet can rapidly alter the gut microbiome.

The results also showed that greater fiber intake led to more carbohydrates in stool samples, pointing to incomplete fiber degradation by gut microbes. These findings are consistent with other research suggesting that the microbiome of people living in the industrialized world is depleted of fiber-degrading microbes.

In addition to exploring these possibilities, the researchers plan to conduct studies in mice to investigate the molecular mechanisms by which diets alter the microbiome and reduce inflammatory proteins. They also aim to test whether high-fiber and fermented foods synergize to influence the microbiome and immune system of humans.

Another goal is to examine whether the consumption of fermented food decreases inflammation or improves other health markers in patients with immunological and metabolic diseases, and in pregnant women and older individuals. Parker Center for Allergy and Asthma Research.

Stanford Medicine is an integrated academic health system comprising the Stanford School of Medicine and adult and pediatric health care delivery systems. Kefir and yogurt are made in a similar way, but the two are a bit different because kefir is made at room temperature with continuous use of kefir grains, which contain a variety of bacteria and yeast.

Most fermented vegetables are cultured via the process of lactic acid fermentation or lacto-fermentation , which occurs when veggies are chopped and salted. Fermented veggies contain high acidity and low pH that usually make them shelf-safe and safe to consume for longer than fresh vegetables.

Many fermented vegetables are also made with additional ingredients like coriander, garlic, ginger and red pepper, which also offer various health benefits. The exact microbial counts found in fermented veggies depend on the nutrient status of the fresh produce used and varies with seasons, maturity stage, environmental humidity, temperature and the use of pesticides, among other factors.

This gives your gut time to adjust to the presence of new bacteria. Yogurt is widely available, and other fermented foods like kefir, sauerkraut and kimchi are becoming easier to find. Look for fermented foods in health food stores, large supermarkets and at your local farmers market.

What foods can you ferment at home? The list is long and includes many vegetables, grains, soybeans, milk, etc. For example, fermented vegetables you can prepare at home include cabbage, carrots, green beans, turnips, radishes and beetroots.

Here is a basic homemade fermented foods recipe using vegetables you may already have on hand you can learn more about making cultured veggies by checking out this homemade sauerkraut recipe :.

When making certain fermented food you may require the use of kefir grains, whey, yeast or a starter culture, depending on the exact recipe and your personal taste. You can refer to the Cultures for Health website for specific recommendations.

These provide probiotics along with essential vitamins and minerals, and they can supply salt, which is needed on the keto diet to balance water loss.

A small amount of full-fat ideally raw dairy products, such as unsweetened yogurt or kefir, may also be consumed on the keto diet.

Just be sure to avoid any product that is sweetened with fruit, sugar, etc. A healthy Ayurvedic diet includes fermented foods, such as yogurt, amasai and miso. Many different seasonal vegetables may be fermented to prolong how long they are edible, such as asparagus, beets, cabbage, carrots, cilantro, fennel root anise , garlic, green beans, etc.

Ayurvedic and Indian fermented foods are often combined with anti-inflammatory herbs and spices. These include turmeric, cumin, fennel, ginger, cardamom , coriander , cinnamon, clove, rock salt, mint, black pepper and oregano. Fermented foods are especially encouraged for vata types, who can benefit from foods that have a natural sour and salty taste, rather than those that are bitter, pungent and astringent.

In Traditional Chinese Medicine , fermented foods are included in the diet to help prevent deficiencies, support the gut and vital organs , and improve detoxification. Soy sauce, black beans, radishes and other foods are also commonly fermented in China and used in TCM.

These foods make it easier for the gut to allow nutrients to be absorbed during digestion and can build immune deficiencies. Why might fermented foods be bad for you? While they certainly have lots of benefits to offer, one disadvantage of fermented foods is that when you consume too much, especially too quickly, you may deal with some digestive issues.

These can include bloating or diarrhea. If you have a sensitive digestive system you may want to start off with a smaller amount, like several tablespoons of kefir or one probiotic capsule a day, and work your way up.

After fermentation, some poor quality products may be heat-treated, which kills off both good and bad bacteria extending shelf life. Ideally you want to find raw, organic and local products that do not contain lots of sugar or additives.

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In a clinical trial, 36 healthy adults were randomly assigned to a week diet that included either fermented or high-fiber foods. The two diets resulted in different effects on the gut microbiome and the immune system.

Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings. In addition, four types of immune cells showed less activation in the fermented-food group.

The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress. By contrast, none of these 19 inflammatory proteins decreased in participants assigned to a high-fiber diet rich in legumes, seeds, whole grains, nuts, vegetables and fruits.

On average, the diversity of their gut microbes also remained stable. The study published online July 12 in Cell. Justin and Erica Sonnenburg and Christopher Gardner are co-senior authors. The lead authors are Hannah Wastyk , a PhD student in bioengineering, and former postdoctoral scholar Gabriela Fragiadakis, PhD, who is now an assistant professor of medicine at UC-San Francisco.

A wide body of evidence has demonstrated that diet shapes the gut microbiome, which can affect the immune system and overall health. According to Gardner, low microbiome diversity has been linked to obesity and diabetes. The researchers focused on fiber and fermented foods due to previous reports of their potential health benefits.

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This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.

Fermentation is an ancient technique for preserving food and drinks that has been practiced since long before the days of refrigeration. During fermentation, microorganisms like bacteria, yeast or fungi convert organic compounds like sugars and starch into alcohol or acids.

These act as natural preservatives and improve the taste and texture of fermented foods, leaving them with a distinctive strong, salty and slightly sour flavour. An example of a spontaneous fermentation would be in the production of kimchi or sauerkraut, whereas a starter culture is used to produce kefir or natto.

Fermentation is used in the production of many of the foods and drinks we enjoy, such as yogurt and cheese. Discover more tips for digestive health and browse our gut-healthy recipes.

Want to have a go at making your own ferments? Follow our guides for how to make kombucha , how to make kefir and our quick kimchi. Also check out our health and nutrition hub for more recipe inspiration and advice on special diets.

There are many variables involved in the fermentation process. These include the micro-organisms at work, the nutritional contribution of the ingredients used and the environmental conditions to which the food is exposed. Consequently, these factors give rise to thousands of different variations of fermented food, with associated differences in their nutritional contribution and microbial diversity.

Most fermented foods contribute bacteria that have a potential probiotic effect. This means that these bacteria may help restore the balance of bacteria in your gut, support digestive health and alleviate any digestive issues.

Probiotic amounts will vary, however, and the number of bacteria that arrive in the gut, where they can be of benefit, will depend on a number of factor s, including the food in which they are delivered, with those supplying fibres referred to as prebiotic, being the most beneficial.

Thanks to the bacterial breakdown of some of the natural sugars and starches, fermented foods are easier for us to digest. For example, fermentation breaks down the lactose in milk to simpler sugars — glucose and galactose — this means if you are lactose intolerant, products like yogurt, kefir and cheese may be acceptable for you.

When we ferment certain foods, we help increase their health potential. This includes both producing more vitamins and minerals and making them more available for our bodies to absorb.

This is because some natural compounds, like phytic acid found in legumes including soy beans, may inhibit our absorption of nutrients like iron and zinc. Similar benefits have been seen with sourdough, with improvements in mineral availability , lower glycaemic responses and a greater break down of proteins all being cited.

Additionally, by boosting the beneficial bacteria in your gut, you may promote their ability to manufacture B vitamins and vitamin K. Our understanding of the gut and how it impacts our mood and behaviour is fast evolving, and it would appear that fermented foods may play an important part.

Certain strains of probiotic bacteria, including Lactobacillis helveticus and Bifidobacteria longum , commonly found in fermented foods, may improve symptoms of anxiety and depression.

Another strain, Lactobacillis casei Shirota , may also influence the production of cortisol and minimise physical symptoms of stress. Consuming fermented foods as part of a healthy, balanced diet appears to be associated with a lower risk of heart disease.

The mechanisms at play may include modest reductions in blood pressure and improvements in cholesterol balance. Including a range of fermented foods in your diet may support your immune function and reduce your risk of infection. Studies suggest beneficial gut bacteria, in the form of probiotic supplements, may be particularly useful in reducing upper respiratory infections.

Whether this effect is replicated through the inclusion of fermented foods in the diet is not yet known. Although more research is needed some studies suggest certain strains of beneficial bacteria may aid weight loss and reduce belly fat.

Fermented foods are safe for the majority of people, but some individuals, such as those with a histamine intolerance , may experience side effects.