Some fermented foods deliver probiotics, some don't
Your gut contains 10 times as many microbial cells as there are in the rest of your body -- for a total of around 100 trillion microbes (bacteria, fungi, viruses, etc.) from up to 5,000 different species. These busy little organisms help you get energy from food; help manufacture neurotransmitters like dopamine (involved with movement, pleasure, reward), serotonin (mood, sleep, appetite) and acetylcholine (muscle control, memory); and produce vitamin K2. They're also important for healthy immune function and glucose regulation. And a landmark study in Cell shows beneficial microbes (probiotics) reduce chronic inflammation that can lead to heart disease, diabetes and dementia
To keep your gut biome in balance and promoting good health, you want to eat probiotic-packed fermented foods. But not all fermented foods nurture beneficial gut microbes. Soy sauce, alcohol and sourdough bread are fermented but they're not "pro your biotics." And when sauerkraut, kombucha and kimchi are made shelf-stable (stored at room temperature), their probiotics are inactive. You want to select refrigerated products, like yogurt, kefir, unpasteurized kimchi, sauerkraut, and kombucha, that say "live and active cultures" on the label. You also want to avoid heating miso, if you're hoping for a biome boost, and dodge fermented products dosed with excess salt or added sugars.
Enjoying foods with active fermented cultures, as well as taking pill-based probiotics that have acid-resistant lactobacilli and bifidobacteria, will help you achieve a younger ActualAge. So, find out yours by taking the test at 4YOUngevity.com and follow the additional good-for-your-gut advice in my book, "The Great Age Reboot."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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