Fermented foods and probiotics are both popular in the realm of gut health, but they are often mistakenly thought to be the same. In reality, they differ in several significant ways.

What Are Probiotics?

The Food and Agriculture Organization of the United Nations and the World Health Organization (FAO/WHO) define probiotics as "live microorganisms which, when administered in adequate amounts, confer a health benefit on the host." Simply put, probiotics are beneficial microbes, or "good bugs," that support our health in specific ways. Each probiotic is unique, with particular strains targeting specific conditions, such as reducing antibiotic-associated diarrhea, managing irritable bowel syndrome (IBS) symptoms like bloating and irregular bowel habits, and aiding in fibre and nutrient digestion.

Probiotics are classified by genus, species, subspecies, and strain. For instance, in the probiotic Bifidobacterium animalis subsp. lactis CNCM I-2494, the genus is Bifidobacterium, the species is animalis, the subspecies is lactis, and the strain is CNCM I-2494.

Unlike what many believe, probiotics do not permanently colonise your gut. Instead, they have a “transient” effect—performing their job and then leaving the gut.

It is worth noting that not everyone needs probiotics for general gut health. They are often prescribed for specific conditions or symptoms. Consulting a doctor, pharmacist, nutritionist or naturopath is essential to determine if probiotics are suitable for your needs. This ensures you receive the appropriate type and strain for your condition.

Probiotics are available in many forms, including pills, powders, and certain foods.

What Are Fermented Foods?

Fermented foods are produced through controlled microbial growth, with examples including yogurt, kefir, sauerkraut, and miso. Fermentation has been practiced for thousands of years, originally valued for extending shelf life and enhancing taste and texture. Modern research highlights their potential health benefits.

For example, consuming fermented dairy products like yogurt can offer the following benefits:

• Improved lactose digestion

• Enhanced bone health

• Support for weight management

• Improved blood pressure

• Reduced risks of heart disease, type 2 diabetes, and colon cancer

The microbes involved in fermentation vary by food and can include bacteria, yeasts, and moulds. Some fermented foods retain live microbes, while others lose them during processes like pasteurisation, smoking, or baking.

Fermented Foods That Contain Live Microbes:

• Yogurt

• Kefir

• Uncooked sauerkraut

• Traditional kimchi

This also means that if you are eating fermented foods with live bacteria present, it should ideally be refrigerated for safety. If you purchase sauerkraut commercially and it has not been refrigerated, it means that there are no live bacteria within the product and will not have the same health benefits to one that does.  

Fermented Foods Without Live Microbes:

• Beer and wine

• Sourdough bread

• Chocolate

• Tempeh

Do All Fermented Foods Contain Probiotics?

No, not all fermented foods contain probiotics. For a food to qualify as a probiotic, it must:

1. Contain strains of microbes with proven health benefits.

2. Provide an adequate amount of those microbes to confer benefits.

Some fermented foods, like probiotic yogurt, contain added probiotic strains. However, always check the label for details on specific strains, as some products may use trademarked or simplified names.

Understanding the differences between probiotics and fermented foods can help you make more informed choices for your gut health.

Fermented milks, like certain yogurts and kefir, do contain probiotics. However, as noted earlier, not all fermented foods have live cultures, and even those that do may not qualify as probiotics. To make informed choices, it is important to understand the fermented foods you are consuming. If you are considering adding them to your diet for a specific health condition, consult a healthcare professional to ensure they align with your needs and goals.

 For more information about common probiotic myths and misconceptions please check out our recent blog.

References upon request