Eat unpasteurized sauerkraut and kimchi

Buy sauerkraut and kimchi from the refrigerated section, not the shelf-stable aisle. Look for labels stating "raw," "unpasteurized," or "naturally fermented" with no vinegar in the ingredients.

Why It Works

Lacto-fermented vegetables are rich in Lactobacillus species. Shelf-stable versions are heat-pasteurized after fermentation, killing the live cultures. Refrigerated versions preserve the living microorganisms. Even pasteurized versions retain some benefits from fiber and fermentation metabolites, but live cultures are the primary advantage.

Tips

• Vinegar in the ingredients is a red flag — it means the product was pickled, not fermented
• Kimchi offers additional benefits from garlic, ginger, and chili — all with their own bioactive compounds
• Start with 1-2 tablespoons per day as a side dish and increase gradually
• Homemade sauerkraut requires only cabbage, salt, and a jar — no special equipment needed