Mark Hyman, M.D., a fifteen-time New York Times best-selling author, founder of The UltraWellness Center, and senior advisor to Cleveland Clinic Center for Functional Medicine recommends eating plenty of probiotic-rich foods like sauerkraut. He states that fermented foods can help your gut flora get and stay healthy, protect against inflammation, and aid in controlling blood sugar levels.

Tim Spector, M.D., a British epidemiologist and researcher focuses on the relationship between nutrition, the gut microbiome, and health. He’s published multiple scientific papers and several books on the subject, including the “Diet Myth”, “Spoon-Fed”, and “Food for Life”.

Tim states that “everyone would be healthier if they had some fermented foods every day of their lives.“ He states that “little and often is better than consuming a large amount of fermented food once a week because you need to keep energising the microbes in your gut.” He also advises that we should “choose foods that have multiple microbes, to keep your diet as diverse as possible.”

Marty Makary, M.D., a Johns Hopkins surgeon and researcher, has been a prominent voice on the link between chronic disease and U.S. health care practices. In his New York Times bestseller “Blind Spots,” he describes how adverse modifications to the microbiome may be at the root cause of many chronic diseases. Cautioning against trendy probiotics, many of which have not been scientifically evaluated, Dr Makary advocates for restoring balance in the microbiome.

Dr. Makary is the current commissioner of the U.S. Food and Drug Administration (FDA).

Casey Means, M.D., a metabolic health doctor, recommends regular consumption of fermented foods in her book “Good Energy.”

Cate Shanahan, M.D., a physician and biochemist, lists fermented foods as one of the four pillars for optimal health in her book “Deep Nutrition.”

Will Bulsiewicz, M.D., a gastroenterologist, is a big believer in the benefits of fermented foods in his book “Fiber Fueled.”

David S. Ludwig, M.D. PhD, an endocrinologist and professor of nutrition at Harvard School of Public Health says that a meal plan that includes fermented foods can add depth to your diet.

Susan Albers, PsyD, a psychologist at the Cleveland Clinic states that “Eating fermented foods is a powerful tool for nurturing your mental health by changing your microbiome.”

Stanford School of Medicine researchers found that a diet rich in fermented foods enhances the diversity of gut microbes and decreases the molecular signs of inflammation.

While high-fiber diets have been associated with lower rates of mortality, consumption of fermented food can help with weight maintenance and may decrease the risk of diabetes, cancer and cardiovascular disease.

https://pubmed.ncbi.nlm.nih.gov/34256014/