- Fermented foods like yogurt, kimchi, sauerkraut and kefir are going mainstream — the latest U.S. dietary guidelines encourage them and researchers link them to better gut health.
- They can add helpful microbes and make foods easier to digest; experts suggest eating a variety (milk-based and fiber-based) and aim for about two servings a day.
- Not all “fermented” products are beneficial — avoid sugary or highly processed probiotic-marketed foods, look for “live cultures,” and go slow if you have a sensitive immune system or gut.
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