Andrew Huberman· PhD
And low sugar fermented foods are the gut microbiome support most all Americans need far more of.
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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.
And low sugar fermented foods are the gut microbiome support most all Americans need far more of.
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They've shown that two to four servings of fermented foods per day, and here, I'm not referring to fermented alcohol. I'm talking about low-sugar fermented foods, so things like kimchi, sauerkraut, natto, for those of you that like Japanese food. There are others, I know, things like kefir or things like yogurts that have a lot of active bacteria, again, low-sugar varieties of all these things. Those are terrific at reducing inflammatory markers and at improving the gut microbiome.
There was a study done on humans at Stanford by Chris Gardner and Justin Sonnenburg that showed that people who eat one to four-- you have to ramp up-- servings of low sugar fermented foods. This would be your kimchi, your natos, your sauerkraut, your kiefer's, your kombuchas, et cetera. Per day develop a very robust microbiome, and fiber did not do that. In fact, fiber increased the so-called inflammatory, which is the markers for
the two sources of gut microbiota supporting foods are low sugar fermented foods so these would be things like sauerkraut kimchi Greek yogurt again low sugar Greek yogurt um kombucha in particular as a drink things like kefir there are a bunch of other varieties of fermented foods different cultures have different fermented foods so Japanese natto is um another source of of ferment that is very good for the gut microbiome
consume anywhere from two to four servings of low sugar fermented foods per day
The best way to do that, not using any kind of supplementation, is to make sure that you're ingesting one to four servings of low sugar fermented foods per day.
They have made discoveries essentially that consuming low-sugar fermented foods on a daily basis can lower markers of inflammation, even more so than increasing one's fiber intake, which is itself interesting.
they looked at the alpha diversity which is a measure it's an ecological measure of the diversity of the number of species in a given ecosystem in the ecosystem they were looking at was the gut and they gave people fiber and the alpha diversity did not increase but what did affect the alpha diversity positively was fermented foods