Top 10 Fermented Foods for Health (Evidence-Based)

The Bottom Line

Adding a few servings of fermented foods, especially yogurt, kefir, and raw fermented vegetables, is a reasonable way to diversify your gut microbes. Watch the sodium in kimchi, miso, and pickles, avoid natto on warfarin, and check with your clinician about tyramine if you take an MAOI. Fermented foods complement, but do not replace, a fiber-rich diet. When choosing products, look for labels that say 'live and active cultures' or 'naturally fermented', and check the refrigerated section, since shelf-stable jars are usually pasteurized. Introduce fermented foods gradually, because a sudden increase can cause gas or bloating in some people. Rotating several types, such as yogurt at breakfast, kimchi with lunch, and miso soup at dinner, offers a wider range of microbes and flavors. People who are severely immunocompromised, pregnant, or recovering from serious illness should ask their care team which fermented and unpasteurized foods are safe for them. Finally, remember that sweetened fermented products, such as flavored yogurts and some kombuchas, can contain as much added sugar as dessert, so reading the nutrition label is worthwhile. Plain versions, flavored at home with fruit, spices, or a small drizzle of honey, give you the benefits without the excess sugar at all.