Research
Mixed
Consuming a high-fermented foods diet for 10 weeks significantly increases gut microbiota alpha diversity and decreases systemic inflammatory markers in healthy adults.
Eat about 6 servings of fermented foods daily (e.g., yogurt, kefir, kimchi, kombucha) for at least 6 weeks. Start slowly to avoid temporary bloating. This diet reliably boosts gut diversity and lowers inflammation markers like IL-6 in healthy adults.
GoodSupportsHIGH confidence
the high-fermented food diet steadily increased microbiota diversity and decreased inflammatory markers.
Why this rating
Randomized controlled trial with longitudinal -omics profiling, though sample size is small (n=18 per arm).
Source
Gut Microbiota-Targeted Diets Modulate Human Immune Status
Hannah C. Wastyk et al. · bioRxiv (Cold Spring Harbor Laboratory) · 2020
DOI 10.1101/2020.09.30.321448
preprint · n=39Cited 87×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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