Could Fermented Foods Help Support Healthy Aging?

Yogurt, kefir, kimchi, miso, and other fermented foods have been eaten around the world for centuries. More recently, they’ve become the subject of growing research into the gut microbiome and how it may influence health as we age.

We don’t have evidence that eating fermented foods will make you live longer. But researchers are finding some interesting connections that make them worth paying attention to.

What Fermented Foods Have to Do With Your Gut

Fermentation uses microorganisms such as bacteria and yeast to transform food. Depending on the food and how it’s processed, the finished product may contain live microorganisms as well as compounds created during fermentation.

That’s particularly interesting because researchers are continuing to uncover connections between the gut microbiome and everything from immune function to metabolic health.

One recent study covered by Medical Xpress looked at a gut bacterium called Bifidobacterium pseudocatenulatum. Researchers found that a compound produced by the bacterium appeared to improve several markers associated with aging in mice.

That’s a long way from showing that fermented foods extend human lifespan. But research like this is helping scientists better understand how substances produced by gut bacteria might affect the rest of the body.

Which Fermented Foods Are Worth Eating?

You don’t need to seek out anything unusual to add fermented foods to your diet.

Yogurt and kefir are easy places to start. Look for varieties containing live and active cultures, and choose options without large amounts of added sugar when possible.

Kimchi and sauerkraut combine fermentation with vegetables, giving you fiber along with the benefits of eating more plant foods. If you’re looking for live cultures, check the label, since some products are pasteurized after fermentation.

Miso and tempeh are fermented soy foods that can also bring useful nutrients to a meal. Tempeh provides protein and fiber, while miso can add plenty of flavor to soups, sauces, and dressings.

Natto is another fermented soy food that’s common in Japan. It has a distinctive flavor and texture, but it’s also particularly rich in vitamin K2.

It’s worth remembering that “fermented” doesn’t automatically make a food healthier. Different fermented foods have different nutritional profiles, and not every fermented product contains live microorganisms by the time you eat it.

Do You Need to Eat Them Every Day?

Probably not.

There’s currently no established amount or combination of fermented foods that people need to eat for healthy aging. Your overall diet still matters much more than whether you manage to squeeze kimchi or kefir into every day.

If you enjoy fermented foods, however, they’re an easy way to add more variety to your diet. Try yogurt with breakfast, add kimchi or sauerkraut to a sandwich or grain bowl, use miso in a dressing, or swap tempeh for another protein occasionally.

Fermented foods aren’t a longevity shortcut. But as scientists learn more about the relationship between our gut bacteria and healthy aging, they’re becoming an interesting part of the conversation.