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Fermented-food diet may increase microbiome diversity and decrease inflammation

Do you have one or more of the following conditions: Diarrhea, Irritable bowel syndrome, Crohn’s disease or ulcerative colitis), an inflammation of the stomach, or the Helicobacter pylori bacterium, and Leaky gut syndrome?

Researchers from Stanford University have found that fermented foods may alter gut microbiota profile and reduce inflammatory markers.

Read more about the benefits of fermented-food diet.

Fermented foods, such as yogurt, kefir, Tempeh, Miso, Kimchee, Natto and Sauerkraut, are typical examples of dietary components of fermented foods that have beneficiary effects on our digestive system and more specifically the guts.

Besides effecting the digestive system, fermented foods, which are full of probiotics, have been associated with a variety of health benefits, including better immunity and beneficial for allergies, colds and flu and even increased weight loss. 

A new study, carried out by researchers at Stanford University, shows that fermented-food diet may increase microbiome diversity and decrease markers of inflammation. In the same study high-fiber diet shows potential in altering gut microbiome functions and modulating immune responses.

The authors recruited 36 healthy adults, randomly split them into two groups of 18, and assigned them to increase the consumption of fiber-rich plant foods, or fermented foods. Participants in each arm were trained to gradually increase intake of their respective diets and directed to maintain a high level of consumption of either fiber or fermented foods for a total of 10 weeks. At the end of the 10-week high-fermented-food diet, broad serum cytokines and chemokines screening revealed significant decrease in 19 markers, including interleukin-6, a key mediator of chronic inflammation. These inflammatory compounds did not decrease in the high-fiber group.

My recommendation is to either consume on a regular base fermented food (I like Miso and Tempeh the must), to make by yourself jars of fermented cabbage and pickles (in the future I’ll add receipt), which are full of probiotics. Last option obviously is to buy dietary supplement of probiotics.




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