Regular daily ingestion of various fermented foods is recommended to reduce inflammatory markers, improve autoimmune function, and adjust gut chemistry.

“The bigger message is that all of us should be ingesting on a regular basis, daily basis, two to four servings of fermented foods of different kinds. And why I say that is because the inflammatory markers went down, the markers of auto-immune disruption went down, and the chemistry of the gut therefore was adjusted in the appropriate ways.”

“And I think many people are ingesting high fiber diets thinking that that's the best way to improve their gut microbiome. So while these data may prove to be controversial among the folks out there in the nutrition community, that really high fiber diet, I want to just emphasize that these data were looked at in a very unbiased way. They were done with large scale screens of all sorts of inflammatory markers. There was no specific hypothesis going in. It was purely exploratory, but the data are very clear. It doesn't mean you shouldn't eat fiber doesn't mean that fiber is bad, but it really shows that eating fermented foods, just one or two servings a day, and maybe even ramping up to three or four servings per day can be very beneficial for many aspects of health.”

“It's very clear that these fermented foods support the microbiome. That we should be ingesting at least two servings per day, which is quite a lot.”

“The bigger message is that all of us should be ingesting on a regular basis, daily basis, fermented foods of different kinds.”