The Fermented Foods That Have the Greatest Impact on Your Microbiome

Eat a certain type of fermented food for one month, to see how it would affect your gut microbiome. Some volunteers were split into three groups, receiving either a commercial probiotic drink, traditionally fermented kefir, or inulin-rich foods such as Jerusalem artichokes, chicory root, onions, garlic and

leek. (Inulin is a prebiotic fiber).

What we found at the end of the study was fascinating. The group consuming the probiotic drink saw a small change in one bacteria type known to be good for weight management, bacteria called lachnospiraceae. However, this change wasn't statistically significant. But the other two groups did see significant changes. The group eating foods rich in prebiotic fiber saw a rise in a type of bacteria known to be good for general gut health — something that is in line with other studies.

The biggest change, however, was in the kefir group. These volunteers saw a rise in a family of bacteria called lactobacillales. We know that some of these bacteria are good for the overall gut health and that they can help conditions such as traveler's diarrhea and lactose intolerance.