Fermented foods scaled

Let’s discuss the health and nutritional benefits of single or multiple fermented food(s) and beverage (s):

Fermented foods usually have long shelf life, improved flavor, and high nutritional values. These foods are rich sources of probiotics, and easy to digest (1, 2). These foods also eliminate toxins and may work as a functional food (2).

Fermented foods help strengthen gut microbiota. Microorganisms known as probiotics derived from fermented foods help to develop healthy digestion (1,9). It is better to add as many fermented foods as possible to one’s diet as there is no specific recommendation for consuming fermented foods or probiotics daily (3,4, 7).

There are more chances of bringing diversity in living and good microorganisms (probiotics), beneficial enzymes, B vitamins, omega-3 fatty acids, digestibility as well as bioavailability of foods, reduced inflammatory proteins, etc. if you increase the number of fermented foods compared to single ones (3,5,9). It also brought a change in the microbiome to set a balance between healthy and unhealthy bacteria (6).

For bringing variety in taste, flavor, and texture to daily food items served or taken, single or multiple fermented food(s) and beverage(s) may be considered while preparing menus. For doing these, we may consider the following factors for ensuing greater benefits of both nutrition and health status of individuals.

  1. Availability and accessibility of fermented foods,
  2. Quality and quantities of fermented foods taken daily,
  3. Cost or affordability of diet,
  4. Ingredients present,
  5. Types of probiotics present,
  6. Homemade or purchased,
  7. Ture or Natural fermented foods (4),
  8. Natural fermented foods pass through commercial processes such as pasteurization, baking, canning,
  9. Inclusion of fermented foods of diverse groups such as milk and milk products, meat, cereals, fruits, vegetables, etc.,
  10. Fermented beverages,
  11. Food tolerance and intolerance of individuals (4),
  12. Individual needs, liking and disliking,
  13. Diseased conditions,
  14. Cooking practices while using fermented foods or ingredients (4),
  15. Fermented foods preserved with or without vinegar or kept at normal temperature or in a refrigerator,
  16. Traditional and cultural values, etc.

Let’s pick or choose one or multiple fermented food(s) and beverage(s) to serve or consume daily in different meals from the available food supply. It would help you and your family to make your health and nutritional status better.


*Featured image credit goes to https://www.pexels.com


  1. Fermented foods for better gut health – Harvard Health
  2. What Are Fermented Foods? – Heart Foundation
  3. How to get more probiotics – Harvard Health
  4. Fermented Foods for Gut Health (umassmed.edu)
  5. Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds | News Center | Stanford Medicine
  6. Fermented foods can add depth to your diet – Harvard Health
  7. Should There Be a Recommended Daily Intake of Microbes? – PMC (nih.gov)
  8. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods – PMC (nih.gov)
  9. Probiotics: What You Need To Know | NCCIH (nih.gov)

Some of the relevant links are given below:

Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease – PMC (nih.gov)

Fermented foods (bda.uk.com)

Fermented foods: fad or favourable addition to the diet? – The Lancet Gastroenterology & Hepatology

Nutritional Guidelines and Fermented Food Frameworks – PMC (nih.gov)

Health-Promoting Components in Fermented Foods: An Up-to-Date Systematic Review – PMC (nih.gov)

New FDA Requirements for Fermented Food – The Fermentation Association

Vitamin B12-Containing Plant Food Sources for Vegetarians – PMC (nih.gov)

Fermented Foods and their Benefits | Healthy Family Connecticut (uconn.edu)


If you are interested to learn more, please visit the following links:

Nurturing Frequent Stress About Healthy And Unhealthy Food Choices And Consumption. | Learn Nutrition Online (learnutritiononline.com)

Modifying Existing Diets Or Recommending New Diets. Which One Is More Effective? | Learn Nutrition Online (learnutritiononline.com)

Unhealthy Foods Vs Nonfood Factors Mediated Stress. Which One Is Unhealthier For Achieving Normal Health? | Learn Nutrition Online (learnutritiononline.com)

Is It Possible To Increase As Well As Diversify Food Intake By Reducing Stress? | Learn Nutrition Online (learnutritiononline.com)

Increase Diversified Food And Nutrient Intakes By Following Simple Steps | Learn Nutrition Online (learnutritiononline.com)

Fresh, About-to-expire, Expired, And Spoiled Foods: Debate About Food Safety And Human Need-based Adaptation | Learn Nutrition Online (learnutritiononline.com)

Sharing Meals: May Be A Practical Option To Maintain Individual Weight | Learn Nutrition Online (learnutritiononline.com)

A Big Concern: Is It Safe Or Unsafe To Use Apple Cider Vinegar Regularly? | Learn Nutrition Online (learnutritiononline.com)

Nutritional Approaches To Prevent Constipation-Feel Relax And Comfort | Learn Nutrition Online (learnutritiononline.com)

Sugary Foods Or Added Sugars: Bad Or Good? A Big Question. | Learn Nutrition Online (learnutritiononline.com)

Regular Foods, Occasional Foods, Junk Foods, Instant Foods, Problematic Foods, Etc.: Confused About What To Eat? | Learn Nutrition Online (learnutritiononline.com)

Many Ways To Make Your Safe Foods Unsafe-Trying To Avoid Specific Foods Or Nutrients? | Learn Nutrition Online (learnutritiononline.com)

Are You Buying Contaminated Foods? Motivation From Social Media | Learn Nutrition Online (learnutritiononline.com)

Social Media Like Facebook, YouTube, Etc. Videos Leading Or Misleading Food Choices Of Present And Future Generations | Learn Nutrition Online (learnutritiononline.com)

Key definitions:

Fermented foods: “Foods made through desired microbial growth and enzymatic conversions of food components” (8)

Probiotics: “Probiotics are live microorganisms that are intended to have health benefits when consumed or applied to the body.” (9)



By Md. Khurshidul Zahid, Ph.D.

Md. Khurshidul Zahid Ph.D. is an Associate Professor at the Institute of Nutrition and Food Science (INFS) of The University of Dhaka (DU) of Bangladesh. He has completed his Ph.D. in Nutritional Sciences from the Department of Nutritional Sciences at Texas Tech University (TTU), USA. He was a finalist in the Emerging Leaders in Nutrition Science Competition organized by the American Society of Nutrition (ASN), Experimental Biology (EB) meeting held in Boston in 2015. He was also awarded a gold medal by “Professor Dr. Quazi Salamatullah trust foundation” of INFS, DU in 2005.

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