Stanford Medicine: Fermented Foods Decrease Markers of Inflammation

You want to know what drives obesity, heart disease, diabetes, dementia, and almost all chronic diseases? Sure, there are influences of genetics and lifestyle and diet, but I’m talking about the molecular mechanism driving the vast majority of illnesses today.

It’s INFLAMMATION. Chronic, low-grade, insidious inflammation. It goes on unnoticed—until a diagnosis hits.


If you’re interested in optimizing your health and living happy and healthy for as long as you can, the best thing you can do for yourself right now is to reduce inflammation.

The exciting news?

👉 Researchers at Stanford Medical School have just found that eating fermented foods enhances the diversity of the gut microbiome and reduces molecular markers of inflammation. 👈

The study was done in 36 healthy adults. Participants ate either a diet that was high in fermented foods or one that was high in fiber for 10 weeks. The fermented-food diet reduced levels of 19 different inflammatory proteins in the blood. One of those was interleukin-6, which we know is linked to many chronic inflammatory conditions.

This is powerful. It means that the foods you eat can actually influence your gut and immune health in as little as 10 weeks. Imagine what effect that can have over a lifetime?

Here are some top fermented foods

  • Yogurt
  • Kefir
  • Kombucha
  • Sauerkraut
  • Kimchi

Do you have a favorite fermented food? New to trying out fermented foods or don’t know where to start? We can help! Here is a favorite of ours! 


Sauerkraut Chickpea Bowl:



4 servings

  • 2 Sweet Potato (medium, diced)

  • 1/4 cup Tahini

  • 1 1/2 tbsps Apple Cider Vinegar

  • 2 tbsps Water

  • 1 tsp Maple Syrup

  • 1/8 tsp Sea Salt

  • 4 cups Kale or spinach Leaves (tough stems removed, torn)

  • 2 cups Chickpeas (cooked)

  • 3/4 cup Sauerkraut


  1. Preheat the oven to 425ºF (220ºC) and line a baking sheet with parchment paper.

  2. Arrange the diced sweet potato onto the baking sheet in an even layer and bake for 20 to 25 minutes, tossing halfway.

  3. In a bowl, whisk together the tahini, apple cider vinegar, water, maple syrup, and salt. Set aside.

  4. Divide the kale, chickpeas, sauerkraut and sweet potato into bowls. Drizzle the tahini dressing overtop and enjoy!