Fermented Vegetables (Kimchi, Sauerkraut, Pickles)

Beyond their probiotic content, lacto-fermented vegetables produce bioactive peptides and organic acids that modulate gut immune responses at the mucosal level. The Stanford fermented food trial demonstrated that increasing fermented food intake to 6+ servings daily reduced 19 of 20 measured inflammatory proteins while simultaneously increasing microbiome diversity by 7% over 10 weeks.