Fermented Foods for Gut Health: What the Science Actually Says

We get asked this a lot: do fermented foods really help your gut?

Short answer? Yes, they can. And science is starting to catch up with what traditional cultures have known for generations.

Here’s what we know:

• Fermented foods contain live bacteria (probiotics) that support the gut microbiome

• These microbes help keep your digestive system in balance

• Fermentation also creates postbiotics — beneficial compounds like short-chain fatty acids that feed your gut lining

• Regular intake is linked to less inflammation, better immunity, and fewer digestive problems

A 2021 study from Stanford University found that eating fermented foods daily increased microbiome diversity and reduced inflammatory markers. That’s a big deal — gut diversity is linked with better long-term health and lower risk of chronic disease. Read the full study

Our own experience backs this up. After just a few weeks of home-fermented foods, we noticed big shifts — fewer stomach issues, clearer skin, better energy, even more balanced moods.

Fermented foods we make and love:

• Upgraded Sauerkraut (our PowerKraut & ImmuniKraut)

• Fermented Salsa (spicy, tangy and full of crunch)

• Water Kefir (light, fizzy, and fruit-forward)

We don’t think of fermented foods as a silver bullet. They’re one piece of the puzzle. But they’re powerful and they’re meant to be eaten daily, not just when you feel unwell.

If you're unsure where to start, try rotating a few types throughout the week. That gives your gut a broader range of beneficial bacteria.