Lacto-fermented foods (supplement form)

Tier 2 — promising · Gut · Immunity

Capsulised versions of fermented foods like sauerkraut, kimchi, and kefir that provide both probiotics and their metabolic byproducts called postbiotics. Eating actual fermented foods is better studied and less expensive than supplements. The Wastyk et al. 2021 Cell study (Sonnenburg lab, Stanford, 36 healthy adults, 10 weeks) found a high fermented-foods diet increased microbiome diversity and decreased inflammatory markers more than a high-fibre diet. Very safe.

Dose: 1–2 capsules/day standardised to ≥1 billion live CFU. Eating actual fermented foods (sauerkraut 30–60 g, kefir 100–200 mL, kimchi 30–60 g) daily is preferred and far better studied.