Nutritionists’ recommendations on consuming fermented foods

Jakarta (ANTARA) - Fermented foods such as yoghurt, kefir, kimchi and sauerkraut are becoming increasingly popular because they are considered beneficial for digestive health.

“Fermented foods support gut health, particularly by increasing the diversity of the gut microbiome and reducing inflammation,” nutritionist Alex Prutting was quoted as saying in an Eating Well broadcast on Saturday (17 October).

Including fermented foods in a daily diet can benefit digestive health. A 2022 research review found that regular consumption can affect the gut microbiome, partly because these foods provide nutrients needed by beneficial gut bacteria.

A small-scale clinical study found that people who followed a diet rich in fermented foods for 10 weeks experienced increased gut microbiome diversity and lower inflammatory markers.

Nutritionist Gabrielle Palmeri said fermented foods could be eaten at any time. She said there was currently no strong evidence indicating a “best” time to consume them.

“Start with small amounts and increase them gradually,” she said.

Yoghurt, kefir, kimchi, sauerkraut, miso and tempeh are among the fermented foods that can be chosen to support digestive health.

However, nutritionists said consumers should pay attention to which fermented products they choose, as not all fermented foods still contain live microorganisms. “Processing methods such as heating or pasteurisation can reduce or eliminate live bacterial cultures,” nutritionist Jasmin Dieb said.

She therefore recommended checking product labels to ensure that the fermented food being bought “contains live and active cultures”.

Nutritionist Renee Korczak also advised choosing fermented foods and products with little added sugar.

Palmeri recommended pairing probiotic fermented foods with prebiotic fibre, such as oats, bananas, onions, garlic or legumes.

“Prebiotics are food for probiotics and can help support a healthy gut microbiome,” she said.