Yogurt, buttermilk, sauerkraut, tempeh … all of these fabulous fermented foods have something in common: bugs! These bugs (or, more accurately, bacteria) are the types that are considered healthy additions to our otherwise sterile, bacteria-free diets, and many health professionals recommend eating them to promote digestive health. Scientists also say that, as an added bonus, these foods may help keep other ailments, like obesity and immune disorders, at bay. 

The backstory on your body’s bacteria (or “’human microbiome”) is becoming more involved as scientists continue to discover new ways that these bacteria help keep us healthy. For example, your digestive system has literally trillions of bacteria that live mostly in the lower parts of your intestines (the colon). These bacteria establish a “city” of sorts with many different “neighborhoods” of friendly (healthy) and non-friendly (harmful) bacteria types. 

Your immune health depends upon the friendly bacteria out-numbering the bad neighbors. Scientists view the intestinal tract as the first line of defense against illness, so maintaining a healthy population of bacteria in your gut ultimately keeps you well. Stress, poor sleep, sporadic eating or poor dietary choices may each disrupt the balance of gut bacteria.

This is where fermented foods come in: General research shows that routinely consuming fermented foods with live bacteria (also called “probiotics”) may promote healthy bacteria strains in your body, as well as providing other health benefits:

• Bacteria in yogurt, fresh sauerkraut and other fermented foods make special compounds in your intestines. These compounds help support immune system health and may help calm inflammation in the gut (alleviating diarrhea and other GI disturbances).
• Bacteria also go to work on carbohydrates in food, such as the lactose in dairy, making these components more digestible (lactose-intolerant people find fermented dairy easier to digest).
• The verdict is not in, but some research suggests that a healthy profile of gut bacteria may assist with weight control, and this may be achieved by including fermented foods in your diet.

Bottom line: Including yogurt and kefir (cultured milk), and other fermented foods such as sauerkraut and kimchi (a Korean fermented cabbage dish) in your diet may help boost your health. Be sure to read package labels as some of these foods come with added sugars — go for simple and plain varieties that have not been heat-treated after fermentation for the biggest health benefits.