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The microbes that live in our intestines help break down food, and they create byproducts that can impact the immune system and inflammation.
A study recently published in the journal Cell looked at how including dietary fiber and fermented foods in one’s dietary pattern may impact this gut microbiome.
The small randomized controlled trial fed participants a high-fiber diet or a diet high in fermented-foods like yogurt, kefir, cottage cheese, kimchi, and kombucha tea. Blood and stool samples were analyzed during the three weeks leading up to the trial period, over 10 weeks of the diet, and in the four weeks after the diet period, when participants could eat whatever they wanted.
The diet high in fermented foods led to an increase in overall microbial diversity in the gut with stronger effects from larger servings. Researhers also saw a decrease in inflammatory markers in this group.
The high-fiber diet did not change diversity of gut microbes, although it did change microbiome function to positively impact immune responses.
Consuming plenty of fiber-rich fruits, vegetables, nuts, seeds, legumes, and whole grains has been shown to be good for overall health, and including fermented foods in a healthy dietary pattern may further aid in decreasing risk for diseases associated with chronic inflammation (such as arthritis, diabetes, and cardiovascular disease) by helping to remodel our gut microbiome.