Hi,
Fermented foods have become a consistent part of my diet over the last couple of years.
For me, it’s mainly kefir and yoghurt every day, with kombucha and sauerkraut a few times a week.
And there’s a reason I keep doing it.
P.S. I’m opening 5 spots for 5 weeks of coaching completely FREE. More on that below.
WHAT FERMENTED FOODS CAN DO TO YOUR GUT
One of the most interesting studies came from Stanford researchers.
They randomly assigned healthy adults to either a high-fibre or high-fermented-food diet.
As fermented-food intake increased, researchers found:
Gut microbiome diversity increased
19 inflammatory proteins decreased
Several measures of immune activity changed
That doesn't mean fermented foods “fix your gut.”
But it does show something important:
What you eat can change the ecosystem living inside you.
COULD THEY EVEN HELP WITH BODY FAT?
This is where it gets interesting.
A 2024 randomised, double-blind trial followed 90 people with overweight for 12 weeks.
People consuming fermented kimchi showed a reduction in body fat mass compared with the placebo group, alongside changes in their gut microbiome.
Does that mean eating sauerkraut or drinking kefir will suddenly make you lose fat?
No.
Fat loss still comes primarily down to your overall energy balance.
And this study looked specifically at kimchi, so we can't automatically apply the result to every fermented food.
But it adds to an interesting area of research looking at how our diet, gut microbiome and metabolic health may interact.
WHY THIS IS PERSONAL FOR ME
I have IBD, and my condition is currently in remission.
I'm NOT saying fermented foods put my IBD into remission.
I can't know that, and I wouldn't recommend anyone replace medical treatment with fermented foods.
But since changing my diet and consistently including foods like kefir and yoghurt, my gut has been doing incredibly well.
And fermented foods are one of the things I genuinely believe may have helped me along the way.
WHAT I TELL MY CLIENTS
For clients who tolerate them well, I generally encourage aiming for around 3 servings of fermented foods per day.
Not because three is some scientifically proven magic number.
It isn't.
It's simply a practical way of making fermented foods a regular part of the diet.
But fermented foods are still only one piece of the puzzle.
Protein matters.
Fibre matters.
Calories matter.
Exercise matters.
Sleep matters.
And most importantly, consistency matters.
I’M LOOKING FOR 5 PEOPLE
This week I'm opening 5 spots for people who want to work with me for 5 weeks completely FREE.
I want to personally help five people who want to:
Lose body fat
Get stronger
Improve their nutrition
Understand what they're actually eating
Build habits they can maintain long term
No crash diets.
No cutting out carbs.
No detoxes.
No magic foods.
We'll focus on the fundamentals and build a plan around your actual life.
If you want one of the five spots, reply to this email with “I’M IN” and tell me in one or two sentences:
What are you struggling with most right now?
I'll personally read every reply and choose five people.
See you next week,
Gabriel
Nutrition Coach & Founder | gbMeals | The Fundamentals