Fermented Foods to Reduce Inflammation

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Before becoming the editor here at Bloom, I helped them create a number of cookbooks focused on fermentation and gut health. During this process, I made dozens of recipes that included a wide variety of different fruits, vegetables, herbs, and spices!

I also learned a ton about the history of fermentation:

Fermented foods have been a part of human diets for thousands of years, and for good reason—they’re delicious, shelf-stable, and incredibly good for you.

But what makes fermented foods truly special is their ability to support gut health and reduce inflammation, two major pillars of overall well-being.

When we talk about fermentation, we're referring to the process where natural bacteria or yeast convert sugars and starches in food into beneficial compounds like organic acids, gases, or alcohol. In the case of many fermented foods—like yogurt, sauerkraut, kimchi, kefir, and kombucha—this process creates probiotics, the live microorganisms that help populate your gut with healthy bacteria.

A thriving gut microbiome doesn’t just aid digestion—it also plays a key role in managing inflammation. Chronic inflammation has been linked to everything from joint pain and fatigue to more serious conditions like heart disease and autoimmune disorders.

Research shows that maintaining a balanced gut environment can help regulate immune responses and prevent overactive inflammation. Essentially, when your gut is healthy, your immune system has an easier time staying calm and doing its job effectively.

Fermented foods are also rich in bioactive peptides and short-chain fatty acids, which have been shown to have anti-inflammatory properties. Some fermented vegetables, like kimchi, contain additional antioxidants from spices and vegetables that further support your body’s natural defenses.

It’s not about eating an entire jar of sauerkraut in one sitting, either. Even small, consistent servings of fermented foods can have a cumulative benefit.

Try adding a spoonful of miso to soups, a side of fermented pickles with lunch, or a glass of water kefir in the morning.

These little additions can go a long way in improving digestion and reducing inflammation over time!

The takeaway? Fermented foods are one of nature’s most powerful tools for nourishing your body, starting from the gut outward.

Hope you enjoyed today’s read!
- Andy