Mixed
Consumption of fermented foods is associated with improved gut microbiome diversity, reduced inflammation, and metabolic health benefits, regardless of whether the product contains live microbes or is pasteurized.
Incorporate a variety of fermented foods (yogurt, kefir, sauerkraut, kimchi) into your diet. You do not need to worry if they are pasteurized; both live and dead microbes (postbiotics) offer benefits. If you have high blood pressure, choose lower-sodium options like yogurt or kefir over salty pickles, and consult your doctor if you are immunocompromised or have histamine intolerance.
Recent research has led to an increased interest in understanding the health benefits of fermented food consumption... Two large retrospective studies... both reported positive health findings associated with fermented food consumption, including shifts in gut microbiome composition... A number of clinical trials and retrospective studies have further supported a trend in decreases in inflammation, gastrointestinal symptoms, and risk of type 2 diabetes mellitus
Why this rating
Supported by multiple RCTs and large retrospective studies, though mechanistic insights are still evolving.
Source
Unpacking Food Fermentation: Clinically Relevant Tools for Fermented Food Identification and Consumption
Elisa B. Caffrey et al. · Advances in Nutrition · 2025
DOI 10.1016/j.advnut.2025.100412
Related findings · Mixed
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