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Evidence · 4 min read
Fermented foods and soup
Miso, yoghurt and friends — and how to use them without cooking away their character.
Editorial draft — awaiting review by a registered nutrition professional. This is general information, not medical advice.
What counts as fermented
Established evidence
Fermented foods are made through the controlled growth of microorganisms. Miso, yoghurt, kefir, sauerkraut and kimchi are common examples. Not all fermented foods contain live microbes when eaten.
The research
Emerging research
A small 2021 study found that a diet high in fermented foods for ten weeks increased gut microbiome diversity in healthy adults. Larger studies are needed.
In the kitchen
Boiling kills live cultures and dulls flavour. Stir miso in off the heat and swirl yoghurt over the bowl just before serving.