Your Gut's New Best Friend.

Why fermentation should be your next obsession.

My new obsession is sauerkraut.

Over the past 2 months, I've been adding this tangy, finely cut fermented cabbage into everything: my lunch bowls, salads, wraps, and even sneaking spoonfuls straight from the bag. What began as an experiment has turned into a full-fledged love affair—I’m totally hooked. 

There’s something remarkably powerful about sauerkraut and other sour, puckery foods like it. What’s their secret?... They’re fermented.

Let’s dive into the surprising science behind fermentation and explore how these foods can transform not just our meals, but our overall health and well-being.

What is Fermentation?

To put it simply, fermentation is a chemical process that converts organic substances, like carbohydrates, into acids, gasses, or alcohol. This process greatly enhances the nutritional profile of foods, creating beneficial bacteria that act as powerful probiotics on the gut.

At its core, fermentation occurs when these microorganisms break down sugars and starches in food. During this process, the microorganisms feed on sugar producing byproducts that contribute to the food’s taste, aroma, and texture. The most common types of fermentation include:

1. Lactic Acid Fermentation: This occurs when bacteria convert sugars into lactic acid. Foods like yogurt, sauerkraut, and kimchi undergo lactic acid fermentation, giving them their tangy flavor and improved shelf life.

2. Alcoholic Fermentation: In this process, yeast converts sugars into alcohol and carbon dioxide. This is the fermentation used to create alcoholic beverages like beer and wine, as well as foods like bread, where carbon dioxide helps the dough rise.

3. Acetic Acid Fermentation: This occurs when ethanol (alcohol) is converted into acetic acid by specific bacteria. This process is essential in making vinegar.

The Microbiome

Fermented foods are true powerhouses. The beneficial bacteria produced during fermentation act as probiotics, promoting a healthy gut microbiome and aiding in digestion. The gut microbiome is a complex community of trillions of microorganisms that reside in our digestive system, playing a crucial role in our overall health. A balanced microbiome can support digestion, boost the immune system, and even influence our mood and mental health. Incorporating fermented foods into our diets can help nourish these beneficial bacteria, contributing to a healthier gut environment.

Common Fermented Foods

• Yogurt

• Pickles

• Sourdough bread

• Sauerkraut

• Pickled onions

• Kombucha

• Cheese

• Kimchi

Why You Should Eat Fermented Foods

1. Boosts Immune System

There are growing concerns that the Standard American Diet (abbreviated as SAD—how fitting) is disrupting the diversity of our gut microbiome. This diet is generally low in fiber and high in processed foods, refined sugars, and unhealthy fats–all of which can throw off the delicate balance of our gut microbiomes. This lack of essential nutrients starves beneficial bacteria, often leading to digestive discomfort, inflammation, and a weakened immune system.

Scary... right?

Well, fear not! Fermented foods offer a way to counter this. One of their key benefits is that they deliver live, beneficial microbes to our guts, which can help train immune cells to better control inflammation. Consuming these microbes from fermented foods strengthens our immune system’s ability to distinguish between good and bad bacteria.

In a recent study, researchers discovered that eating sauerkraut has notable anti-inflammatory effects. Sauerkraut was shown to increase the levels of lactic acid bacteria-derived metabolites in the bloodstream, which can activate a receptor known as HCA3. This receptor alerts the immune system to the presence of beneficial foreign substances, supporting a balanced immune response. Essentially, sauerkraut promotes anti-inflammatory effects by training the immune system to be less reactive (which is a good thing!).

2. Decreases Anxiety and Depression

In a 2023 study, participants who ate plant-based fermented foods at least three times a week showed more diverse gut bacteria and higher levels of beneficial short-chain fatty acids than those who didn’t. According to Andres Gomez, assistant professor of microbiomics at the University of Minnesota, “the most important finding was that small chemicals in the gut were very different between the consumers and non-consumers.” Regular fermented food consumers reported more consistent mental health scores, whereas non-consumers showed greater fluctuations in mood.

Further, Gomez conducted ongoing research investigating the link between fermented foods and the calming neurotransmitter gamma-aminobutyric acid (GABA), particularly in those who consumed organic fermented foods. Since GABA helps calm the nervous system, this neurotransmitter may offer natural support for managing anxiety and depression. In the study, mice that were fed a Western diet high in sugar and fat experienced symptoms of depression, but showed improvement when kombucha was introduced, likely through microbiome changes.

I am a firm believer that the food you eat greatly affects your mental health, not just your physical health. These findings suggest that including fermented foods in our diets may offer benefits beyond digestion, potentially supporting a more stable, resilient mood. A happy gut = a happy life!

3. Improves the Availability of Nutrients

Fermentation significantly enhances the nutritional profile of certain foods, making essential vitamins and minerals more accessible to our bodies. Eating fermented vegetables can increase vitamin B12 intake, which can be especially beneficial for vegetarians who might otherwise not get a stable source.

Sourdough is another great example; its fermentation has been linked to improved mineral availability, lower glycemic responses, and better protein breakdown. By enriching our gut with beneficial bacteria, fermented foods can boost the production of vital nutrients like B vitamins and vitamin K, further supporting overall health and well-being. This means that incorporating fermented foods into your diet not only enhances flavor, but also optimizes your nutritional intake.

Make Your Own!

Many people don’t realize how easy it is to make your own fermented foods at home. I recently started making my own pickles, and it’s been a game changer. All you need to do is toss some cucumbers into a jar, add water, and mix in a few tablespoons of salt. From there, you can get creative by adding flavors like garlic, dill, and mustard seed.

No vinegar is required; the salt will draw out moisture from the cucumbers, forming a brine that ferments the vegetable over time. Just let the jar sit at room temperature for a few days, and before you know it, you’ll have crunchy, tangy pickles that are not only delicious but also loaded with probiotics.

Brands I Love

If you’re not a DIY kind of person, here are some fermented food brands I know and love:

Sauerkraut: Farmhouse Culture Classic Caraway Sauerkraut

Kombucha: Golda Kombucha

Yogurt: GT’s Living Foods Coconut Yogurt

Bread: Base Culture Sourdough Bread 

Pickles: Bubbies Kosher Dill Pickles

Your Gut Will Thank You

Many of you may already include fermented foods in your daily routine or take a probiotic, whether at breakfast or as a quick snack. But why not broaden your palate and give new options like kimchi or kombucha a try? While they might seem pungent at first, you'll be surprised at how quickly you'll come to appreciate their unique flavors. Experimenting with different fermented foods not only adds variety to your meals, but allows you to ditch your probiotic pill and make your microbiome so much stronger through natural means. So, go ahead—help yourself, and give your gut Something Better.