From Kimchi to Yogurt: Tiny Microbes, Big Benefits

Written by Dr. Andrew Akhaphong, DCN, MS, RD, LD, Mackenthun’s Fine Foods Registered Dietitian

Updated: March 18, 2026

A survey from Innova Market Insights ranks fermented foods among the top five consumer wellness trends. Globally, about half of consumers connect gut health with overall well-being, recognizing that a healthy digestive system can positively influence many areas of health including immunity, blood pressure, energy levels, and weight. Fermented foods contain probiotics — live, beneficial bacteria that support health. In fact, every living being with a digestive tract, including humans, hosts its own unique community of bacteria. The bacteria naturally found in our bodies are a key piece of the health puzzle. They help us digest food and absorb nutrients, reduce inflammation, support hormonal regulation, strengthen the immune system, and keep blood sugars in check.

What Are Fermented Foods?

The United States Department of Agriculture defines fermented foods as “foods or beverages produced through controlled [bacterial] growth and the conversion of food components through [protein] reactions”. In simple terms—using bacteria to change how acidic a food or beverage is for preservation. Examples of common fermented foods include kombucha, yogurt, sourdough bread, kimchi, sauerkraut, pickles, and apple cider vinegar.

Not All Fermented Foods Are Created Equal

Purchasing fermented foods for gut health can be more confusing than it seems. Take pickles, for example—some are fermented with beneficial bacteria, while others are simply preserved with vinegar. Pickles found in the grocery aisle are typically vinegar-based, which creates an environment too acidic for live bacteria to survive. In contrast, pickles stored in the refrigerated produce or meat section are usually brined and naturally fermented, allowing beneficial bacteria to thrive. Given how vinegar affects fermentation, some sourdough breads get their tangy flavor from added vinegar rather than natural bacterial fermentation. Always review the ingredients list of your sourdough bread to see if it was fermented by vinegar, or with a combination of yeast and lactobacilli. When it comes to yogurt, only products labeled “contains live and active cultures” are truly fermented and provide beneficial bacteria. These examples highlight how ingredients influence fermentation and whether a product contains probiotics.

Will a Daily Dose of Fermented Foods Support Health?

Studies recommend to start with 1-2 small servings daily—half of what the portion recommendation is on the Nutrition Facts Label, because your body is not used to the amount of probiotics being introduced. Do this for about two weeks then advance to eating 2-3 full servings of fermented food a day. It is important to consume a variety of fermented foods to diversify probiotic content. Overpopulation of the same gut bacteria may occur which may create health complications such as C-diff infections, small intestinal bacterial overgrowth, or chronic diarrhea. Lastly, remember to pair a fermented food with fiber for maximum benefits. Fiber acts as a prebiotic, or food for the probiotic and our natural bacteria. Fiber only comes from plant-food sources including fruits, vegetables, whole grains, seeds, beans, and nuts.

Stop by your Mackenthun’s Fine Foods and start treating your gut to better health today! Try this recipe featuring kimchi, a Korean fermented cabbage product.