Fermented foods can be a healthful part of a balanced diet, and may even help fight inflammation. If your clients are considering adding fermented foods to their eating patterns, these tips may be helpful...

1. Enjoy yogurt or kefir at breakfast or for a snack with fruit.
2. Try kombucha tea made at home (or purchased commercially) in place of water at one or two meals. Look for low-sugar options!
3. Add beans or lentils to salads, soups, and stews to boost fiber intake.
4. Enjoy air-popped popcorn as a snack in place of crackers or chips.
5. Add kimchi or sauerkraut to sandwiches or salads for something different.
6. Make overnight oats with yogurt or kefir, fresh or frozen berries, and nuts.

By Lisa Andrews, MEd, RD, LDReference:Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, Topf M, Gonzalez CG, Van Treuren W, Han S, Robinson JL, Elias JE, Sonnenburg ED, Gardner CD, Sonnenburg JL. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021 Jul 6:S0092-8674(21)00754-6.