The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
There is a recent study published in Cell showing that the ingestion of fermented foods, two to four servings each day, can enhance the quality of the mucosal lining of the gut that allows certain gut microbiota to flourish, and the gut microbiota that are not good for us to not flourish, 'cause that's the environment that they settle down into.
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Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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consuming two to four servings of low sugar fermented foods per day is among the best ways to promote health of the gut microbiome
Fermented foods are packed with billions of live bacteria that provide benefits, sometimes by surprisingly simple mechanisms: adhering to the mucosal membrane of our intestines and outcompeting more harmful bacteria.