Hi ,

Fermented foods have been around for thousands of years, but their increasing popularity for digestive health has raised questions and stirred misunderstandings. Are all fermented foods probiotics? Do all fermented foods impact the gut microbiota? Can I eat fermented foods instead of taking probiotics? You get the idea.

That’s why the International Scientific Association for Probiotics and Prebiotics (ISAPP) formed an expert consensus panel to define fermented foods. After much deliberation, they agreed to define fermented food as “those made through desired microbial growth and enzymatic conversions of food components.”

Notice there’s nothing in this definition that mandates that these foods have live, active cultures or probiotics. That’s because not all fermented foods are probiotics. Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” 

Fermented foods are good for us for all kinds of reasons, but if you’re eating them solely for their probiotic benefit, you’ll want to keep reading.

The Fermentation Process & Potential Benefits

To make a fermented food, you need 4 components: 

1. A base, such as water, tea or milk
2. A sugar
3. Live microbes, like bacteria or yeast
4. An ideal environment (the right temperature, pH) 

Then what happens? The microbes convert (ferment) the sugar to other compounds, such as organic acids or alcohol, that support the foods’ texture, appearance, taste, shelf life, and nutrition profile. Fermenting foods can improve digestibility, remove potential anti-nutrients and toxic substances, boost total nutrient content, inhibit pathogens and maybe lead to live, active cultures in the final product. 

So, what determines whether a fermented food contains live, active cultures? Their level of processing after fermentation. For example, pasteurizing or baking a food will kill the live microbes.

Fermented foods with live cultures

• Yogurt*
• Kefir*
• Natto
• Tempeh
• Kimchi / fermented vegetables (look for these in the refrigerated section)
• Most kombuchas 
• Miso 

*Look for ““Contains live and active cultures” on the nutrition label. 

Fermented foods without live cultures (because of processing method(s))

• Bread, including sourdough 
• Shelf-stable pickles / fermented vegetables
• Soy sauce
• Vinegar
• Alcohol 
• Coffee
• Chocolate beans 

 NOTES: 

1. Vegetables pickled in brine or vinegar are not fermented.
2. Even though some fermented foods don’t have probiotics, they might offer postbiotics thanks for their fermentation process. Click here to learn more about probiotics, especially from sourdough. 

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In good health,

Colleen, Bertina & Scott