Fermented Foods for reduced inflammation and increased gut microbiome diversity
Fermented Foods for reduced inflammation and increased gut microbiome diversity
by Julie Adams, RD
If you haven’t given fermented foods a try, here’s good reason to start. A recent Stanford University study shows that incorporating foods like yogurt, kefir, kimchi (and more), can positively affect immune health and gut microbiome diversity.
Researchers followed two groups of healthy adults for 10 weeks. The first group increased their dietary fiber to 45 grams per day, about 3x their normal fiber intake. The average American only consumes about 15 grams of dietary fiber per day. These participants added foods like fruits, vegetables, whole grains, nuts/seeds and legumes. The second group continued eating their normal diet, but included six, half-cup servings of fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha, each day.
By the end of the 10-week study, the fermented foods group decreased 19 markers of inflammation, including interleukin-6, a key mediator of chronic inflammation. This group also significantly increased their gut microbiome diversity, a known indicator of whole body health.
The dietary fiber group showed increased microbiome function, but no decreased inflammatory marker levels, nor was microbiome diversity improved. Senior researcher, Erica Sonnenburg, suggests that the 10-week trial was not long enough for the high fiber participants to build up their microbial population. “A longer intervention would have allowed for the microbiota to adequately adapt to the increased fiber consumption,” she explained. A high fiber diet incorporating a variety of whole plant foods is widely supported to colonize a variety of beneficial gut bacteria over time.
Take Home Message:
Fermented foods can be a powerful tool to increase gut microbiome diversity and lower inflammation. This is especially true for Western populations that tend to consume processed food diets low in fiber. Multiple scientific studies have shown that a diverse microbiota secretes abundant short chain fatty acids that positively impact whole body health. Combining fermented foods with a wide variety of plant foods is a great way to accomplish this goal.
Knowledge in Action:
Feed your gut bugs and they will reward you in return. Add fermented foods to plant-based meals, such as those listed below. Look for “live and active cultures” on the label and keep meal temperatures below 115 degrees Fahrenheit.
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- Greek yogurt with berries and nuts
- Miso vegetable soup (add the miso before serving)
- Sauerkraut, lentil, chopped veggie and hummus salad
- Kimchi fried rice with Bok choy and mushrooms (add the kimchi before serving)
- Kefir, spinach and sweet cherry smoothie
Additional reading: https://med.stanford.edu/…/fermented-food-diet… https://www.amazon.com/Good-Gut-Taking…/dp/0143108085
For more information about how diet affects your microbiome and overall health, contact our office at 224-407-4400 or at www.compgihealth.com to schedule a visit with one of our licensed registered dietitians.