Fermented Foods: What’s The Hype?

It’s impossible to be a stranger to fermented foods. From sauerkraut to kimchi and kombucha, they’ve become staples in meals and on menus.

And for the health-aware, they are one of the go-to options for tackling poor gut health. But, what's all the fuss about, and is there any scientific evidence to support the proposed benefits? Let's find out!

What is Fermentation?

Fermentation is the natural process of microorganisms (yeast, bacteria, or fungi) turning a compound (a carbohydrate, like starch or sugar) into an alcohol or acid.

From sourdough bread to brie cheese and fine wine, fermentation is hardly a recent trend. It’s integrated into cuisines across the globe. But more recently, it’s become a buzzword in the world of nutrition, and for good reason.

What's So Good About Fermented Foods?

When it comes to fermented foods, the top-tier benefit is aiding the gut to feel in check. Science shows the nature of fermented foods, packed with plenty of probiotics, can help to:

  • Improve digestion
  • Produce Carbon Dioxide
  • Relieve IBS symptoms
  • Improve immune function
  • Protect against disease
  • Add good microbes to the gut
  • Break down Anti-Nutrients*

*Anti-nutrients tend to interfere with the digestion and absorption of nutrients your body craves!

The best part? Many types of fermented foods are plant-based, so they are another way to contribute to your weekly target of 30 plants per week!

If you’re looking to up the ante on fermented foods in your diet, add these snacks and meals to your shopping list!

  • Yoghurt or kefir with fruit & nuts
  • Tempeh and vegetable stir-fry
  • Salad with kimchi or sauerkraut
  • Pickled vegetables on a charcuterie board or sandwich
  • Kombucha as a refreshing beverage or alcohol substitute
  • Miso soup
  • Sourdough bread with avocado and poached eggs

The Key To A Healthy Gut

But, wait! Like the microorganisms in your gut, probiotics in different foods vary. So, it’s difficult to generalise their benefits. The evidence for some is stronger than others, too!

So while more research is necessary, it’s important to not treat fermented foods as a miracle. Relying exclusively on fermented foods for a ‘fix-all’ approach won’t cut it. They will not override a poor diet!

Your gut relies on many other factors to stay happy and healthy. It’s also about eating a plant-rich diet along with getting enough shut eye, moving regularly, and managing stress levels.

If your gut isn’t feeling quite right, consider Qr8 Nutrition’s gut health treatment pathway. Your gut deserves to be happy!


  1. Dimidi, Eirini, et al. “Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.”. Nutrients. Avali: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/ 
  2. Marco, Maria L., et al. “Health benefits of fermented foods: microbiota and beyond.” Current opinion in biotechnology . Avali: https://pubmed.ncbi.nlm.nih.gov/27998788/
  3. Parvez, S., et al. “Probiotics and their fermented food products are beneficial for health.” Journal of applied microbiology. Avali: https://sfamjournals.onlinelibrary.wiley.com/doi/10.1111/j.1365-2672.2006.02963.x