Are All Fermented Foods Probiotics? Here’s What You Need to Know
“Fermented foods” are often called “probiotics”, but are they the same thing? A quick scan of jars of kimchi and sauerkraut, bottles of kefir and pots of yoghurt would leave you seeing both terms used interchangeably. Turns out, this is a big misconception.
Fermented foods are not all probiotics.
And, if improving your gut health is the goal, knowing the difference is important because whilst fermented foods and probiotics both contribute to gut health, they do so in different ways. Let’s break down what a true probiotic is, how it differs from fermented foods and what is best for your gut health.
What is a probiotic?
A true probiotic is a live microorganism that is taken at a specific dose to provide a specific health benefit. It also needs to be proven with scientific studies. Probiotic names are assigned by listing the genus, species, and strain, for example, Lactobacillus acidophilus “ABC”. The “strain” is important, as different strains of the same probiotic species have different health effects. Even more confusing, the same strain taken at a higher dose doesn’t mean it has a greater health effect than when taken at a lower dose.
Probiotics can be supplements (like pills and powders), or added to a food (often yoghurts and kefir). Regardless of the form, a true probiotic must tick off the following criteria:
A specific strain is listed
The dose is outlined, written as Colony Forming Units (CFUs)
The health benefit is described, with a reference to scientific studies
What are fermented foods?
Fermented foods are those where live microorganisms grow and break down naturally occurring sugars. Examples include yoghurt, kefir, kimchi, sauerkraut, tempeh, sourdough bread and miso. They differ from probiotics as they contain a mix of many uncharacterised microbes, rather than a specific strain at a controlled dose. Fermented foods also do not always contain live microbes as further food processing may destroy them.
Here’s the catch: some fermented foods have the term “probiotic” on their packet, even if it doesn’t meet the criteria for a true probiotic! And on the other hand, some fermented foods have a true probiotic added so they do meet the criteria. Unfortunately, marketing language is strategically used to confuse us. Reading the fine print and staying on top of the latest scientific evidence is key.
How Do Probiotics and Fermented Foods Benefit Your Health?
Because probiotics must have scientific studies and strong evidence to prove their benefit in a targeted condition, the research is small but growing. Some examples of targeted health benefits with evidence behind them include:
Reduced antibiotic-associated diarrhoea
Improved IBS symptoms
Reduced constipation
Improved Ulcerative Colitis remission
Improved treatment of helicobacter pylori
Reduced frequency and duration of upper respiratory tract infections
On the other hand, fermented foods may improve general gut health and increase the diversity of your unique gut bacteria by offering prebiotics (read all about prebiotics and even postbiotics here). Fermented foods have also been shown to reduce inflammation, improve digestion (by reducing “anti-nutrients”) and increase how well we absorb nutrients like calcium, iron and magnesium naturally present in the fermented food. These benefits are linked to both live or inactive microbes in fermented foods.
Keep in mind, both probiotics and microbes in fermented foods are “transient” and are not able to colonise or reside in your gut long term. This means the health benefits only persist for as long as you consume them, and stop once you stop consuming them.
How we can help you
Navigating the ever-growing popularity of probiotic supplements, fermented foods and their confusing marketing claims is overwhelming. At The Lifestyle Dietitian, we stay on top of the latest scientific evidence, help you unpack product labels and identify whether you actually need a specific product or, if it’s just another unnecessary or unsustainable diet rule. It’s not about trends or quick fixes but making long-term improvements for lasting gut health. At the end of the day, you should feel confident you’re making informed decisions about incorporating probiotics and fermented foods into your diet for your unique health goals.
The takeaway
Not all fermented foods are probiotics, but both play important roles in gut health. Understanding the differences between probiotics and fermented foods, their unique benefits, and how to choose evidence-based options for your unique health goals and background is key. For a personalised plan tailored to you, book an appointment with one of our Accredited Practising Dietitians.
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