Eat fermented foods at every meal like Koreans and Japanese

Include a fermented food with every main meal. In Korea: kimchi, doenjang, gochujang, makgeolli. In Japan: miso, natto, tsukemono (pickles), amazake. In France: cheese, yogurt, wine. In Sardinia: pecorino from grass-fed sheep. Don't treat fermentation as a supplement - make it a table staple.

Why It Works

Koreans don't eat kimchi because of microbiome science. They eat it because it has been at every meal for centuries. Their folk claim is direct: fermented foods aid digestion, keep the gut healthy, and "clean the blood." Every Korean household has a dedicated kimchi refrigerator. Japanese natto contains nattokinase, which has documented clot-dissolving properties. Sardinian pecorino from grass-fed sheep is high in omega-3 fatty acids. French aged cheese stimulates intestinal alkaline phosphatase, reducing gut inflammation.

Tips

• The three nations with the lowest CVD globally (Japan, Korea, France) all have daily fermented food traditions
• Central Asian nations with the highest CVD abandoned their fermented traditions (kumiss) after Soviet influence
• Homemade fermented foods have more diverse bacteria than commercial versions