Add fermented foods daily

Include at least one serving of fermented food daily: yogurt with live cultures, kefir, unpasteurized sauerkraut, kimchi, miso, or kombucha.

Why It Works

The landmark 2021 Stanford study (published in Cell) found that a high-fermented-food diet steadily increased microbiota diversity and decreased 19 inflammatory markers, including IL-6. Greater servings produced stronger effects. Fermented foods introduce live microorganisms and their metabolites directly into the gut.

Tips

• Look for "live and active cultures" on labels — pasteurized products lose their microbial benefits
• Kefir contains 30+ strains vs. 2-5 in most yogurts, making it the most diverse option
• The Stanford study used 6+ servings daily, but any consistent intake is better than none
• Start with 1-2 servings and increase gradually if you experience gas or bloating