What do High-Fiber and Fermented Foods Have in Common? 

High-fiber and fermented foods have been known to boost microbiome diversity and improve immune responses. Due to their high prebiotic and probiotic content, they both help keep your gut healthy by feeding your good gut bacteria what they need to thrive.

What is fiber?

Fiber refers to any carbohydrate that your body is unable to process. The fact that your body does not use fiber as a source of energy does not negate its importance to your overall health.

When you eat dietary fiber, you can get the following benefits:

  • Lowers Cholesterol
  • Promotes Healthy Weight
  • Adds Bulk to the Digestive Tract
  • Controls Blood Sugar Levels
  • Lessens Risk of Gastrointestinal Cancer

What are the positive benefits of high-fiber foods?

Fiber has several health advantages, but it's crucial to gradually introduce fiber-rich meals over several days to avoid unpleasant side effects like bloating and gas. Keep these symptoms at bay by drinking lots of water and increasing your fiber intake.

Here are foods that are high in fiber:

  • Pears
  • Strawberries
  • Avocado
  • Apples
  • Bananas
  • Carrots

What is fermented food?

Fermented food refers to foods and drinks that have undergone controlled microbial growth and fermentation. Fermentation is an anaerobic process in which yeast and bacteria break down dietary components (such as carbohydrates like glucose) to produce other compounds (e.g. organic acids, gases or alcohol). This is what gives fermented foods their distinct flavor, fragrance, texture, and appearance.

What are the positive benefits of fermented foods?

Fermented foods are high in probiotics, which have been linked to a variety of health advantages:

  • Improves Digestive Health
  • Boosts Immune System
  • Makes Food Easier to Digest
  • Aids in Weight Loss
  • Promotes Heart Health
  • Lowers Risk of Diabetes

Here are the examples of fermented food:

  • Yoghurt with cultured milk
  • Wine
  • Cheese
  • Cider
  • Kimchi
  • Fermented sausage


High-fiber and fermented food have positive health benefits to our body. Adding high-fiber and fermented food in your diet along with fluid intake will benefit your overall health and well-being. Some of these include improving gut health, boosting the immune system, and increasing availability of beneficial nutrients.

Medically Reviewed by Onikepe Adegbola, MD PhD
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