The Best Time to Eat Fermented Foods for Gut Health

Fermented foods have been a part of diets around the world for centuries. But lately, they have gained popularity due to their potential benefits for gut health. Fermented foods, like yogurt, kefir, kimchi, and sauerkraut, contain live microorganisms that can help support the gut microbiome. The fermentation process can also change the nutritional and functional properties of foods.

But if you’re eating fermented foods specifically for gut health, does it matter when you eat them? Is yogurt better for breakfast? Should you eat kimchi with a meal? Or does the timing make little difference? We asked dietitians who specialize in gut health to explain the best time to eat fermented foods and what can matter more than the clock.

The best time

“The best time is when you can fit it into your busy day. We currently have no solid evidence that there is a specific ‘best’ time,” says Gabrielle Palmeri, MDN, RD, LDN, CLT.

Rather than a particular time of day, research has focused more on what, how much, and how often people eat fermented foods. A 2022 study found that constant consumption of fermented foods can influence the gut microbiome through beneficial compounds produced during fermentation, such as short-chain fatty acids. Fermented foods also provide nutrients that support existing gut bacteria and, in some cases, probiotics that survive digestion and interact with the gut microbiome.

“Fermented foods support gut health primarily by increasing the diversity of your gut microbiome and reducing inflammation,” adds Alex Prutting, MS, RDN. For example, a small clinical study found that people who followed a diet rich in fermented foods for 10 weeks had greater gut microbiome diversity and decreased markers of inflammation. However, more research is needed to understand the effects of fermented foods on gut health and inflammation.

So while timing may not matter as much, it’s by regularly including fermented foods in your diet that you’ll really start to reap the benefits.

That said, there may be individual reasons to consider when eating them. Pairing fermented foods with meals can make them easier to incorporate consistently, while people with digestive symptoms may find that certain foods or portions feel better at particular times of the day. “Just like you would with fiber, start low and slow when adding fermented foods,” notes Amanda Sauceda, MS, RD. “The interesting thing about yogurt, which is one of the most widely used fermented foods, is that the probiotic strains can help with lactose digestion.”

The type of fermentation also matters. Not all fermented foods contain live microorganisms when you eat them. “Processing methods such as heat treatment or pasteurization can reduce or eliminate live cultures,” explains Jasmin Dieb, RDN. In other words, a “fermented” food does not automatically mean that it provides a significant amount of probiotics. “Be sure to check product labels for a statement that says ‘contains live and active cultures,'” says Dieb.

Fermented Foods to Try

If you’re ready to add more fermented foods to your diet, there are many great options. Ideally, try to eat a variety of fermented foods to reap their unique nutritional benefits, and look for options that mention “live and active cultures.”

• Yogurt. Enjoy it in breakfast parfaits, smoothies, overnight oats, or on its own with fruits and nuts.
• Kefir. Drink it on its own, mix it into smoothies, or use it in place of milk in most recipes.
• Kimchi. Add it to cereal or noodle bowls, eggs, sandwiches, stews or meat dishes.
• Sauerkraut. Enjoy it with meat dishes, cereal bowls, sandwiches or soups.
• Miso. Add it to soups, marinades, vinaigrettes or sauces. When mixing it into soups, be careful with high temperatures, as heat can kill some beneficial bacteria, notes Dieb.
• Tempeh. Use it as a source of protein in stir-fries, grain bowls, sandwiches or salads.

If you’re new to fermented foods, you don’t need to overhaul your diet overnight either. “Start small if you’re not used to eating them. Some people may experience gas or bloating,” says Palmeri.

And don’t dismiss a fermented food after the first bite. It may take repeated exposure to get used to its distinct flavor. “I didn’t grow up with fermented foods and I didn’t even like Greek yogurt the first few times I tried it,” says Sauceda. “Fermentation produces acid that can make these foods taste tangy, and if you’re not used to the flavors, it may take a few tries.”

Renee Korczak, Ph.D., RDN, recommends considering “fermented foods and products with minimal added sugar, calcium for bone health, and products with live, active cultures for intestinal comfort.” To reap even more benefits, Palmeri recommends pairing fermented foods containing probiotics with prebiotic fiber. “I like to pair mine with prebiotic fiber like oats, bananas, onions, garlic, or beans, because prebiotics nourish these probiotics and can help maintain a healthy gut microbiome.”

Our expert opinion

There is no “best” time to eat fermented foods for gut health. Instead of wondering whether you should eat yogurt in the morning or kimchi for dinner, focus on consistently adding a variety of fermented foods to your diet.

Choose options that you enjoy and tolerate well, and include them in meals and snacks that work for you. When it comes to supporting gut health, your overall eating habits are much more important than the clock.