Also known as: probiotics from food, fermented diet, kimchi sauerkraut yogurt
Latest evidence update: 2026-08-10
Regular consumption of fermented foods increases microbial diversity and reduces inflammatory markers. The Stanford trial showed 10 weeks of high fermented food intake decreased 19 inflammatory markers.
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Probiotic yogurt shows no significant effect on fecal propionate levels.
Kefir consumption significantly improved insulin sensitivity as measured by HOMA-IR reduction.
Kefir consumption had no significant impact on systolic blood pressure compared to control in adults over 18 years old.
Subgroup analyses showed IFN-γ increased with interventions lasting ≥12 weeks, in Asian populations, with yogurt, and in healthy populations.
Yogurt and fermented milk displayed some protective trends for cancer-related mortality, though evidence was weaker.