Health Benefits of Fermented Foods That Can Solve Your Acne Problems

by Raychel Agramon, RN, MPM, March 01, 2020

benefits of fermented foods

Benefits of fermented foods such as yogurt and kefir are popular because they taste good and don’t spoil right away. Apart from these characteristics, another reason why you should opt for these food products is because of the health benefits that they bring. They are great sources of probiotics, which are bacteria and yeast that help improve the gut and the skin, among many other systems.

Each bacterium has its own kind of benefit – from curing Irritable Bowel Syndrome to curing acne. As such, you need to eat the food with the probiotics that would suit your condition. Look no further for here’s a guide to the common fermented food products and their probiotic contents. 

benefits of fermented foods

What Probiotics are Present in Yogurt? 

Yogurt is a probiotic-rich food made of fermented milk. It contains the strains Streptococcus thermophilus and Lactobacillus delbrueckii ssp. Bulgaricus. Both are useful in balancing the gut microbiome – and preventing diseases that happen due to bacterial microbalance. 

Yogurt’s benefits go beyond the gut. A study done by Barengolts et al. has shown that it can help manage blood sugar levels, thereby the risk of Type 2 diabetes. It can also lower one’s risk of cardiovascular disease by reducing weight gain, lowering blood pressure, and reducing cholesterol levels in the body. 

benefits of fermented foods

What Probiotics Can be Found in Kefir?

Kefir may not be as popular as its fermented counterparts, but it’s just as beneficial. Developed in the Caucus mountains, Kefir is made with cow’s milk and fermented with the help of kefir grains. It boasts of a lot of bacterial species, including Lactobacillus casei, Acetobacter lovaniensis, Lactobacillus lactis, Lactobacillus parabuchneri, Lactococcus lactis, Lactobacillus kefiri, Kluyveromyces Lactis, Lactobacillus paracasei and Saccharomyces cerevisiae 1

According to a study printed in Frontiers of Microbiology, such bacterial populations allow Kefir to:

  • Prevent infections
  • Lower serum cholesterol levels 
  • Improve immunity
  • Enhance wound healing 
  • Prevent allergies 
  • Reduce cancer risk 


What Probiotics are in Kombucha?

Kombucha is a sweet, acidic tea likened to the taste of sparkling apple cider. Fermented by bacteria and yeast, it was a prized drink for the ancient Manchurians because of its ability to ‘energize’ and ‘detoxify.’ 

It was then brought to Japan in 414 AD by Kombu, a physician, to treat the Emperor’s digestive disorders. It obviously worked, given the body of literature that we have about probiotics aiding gastrointestinal health. It has since found its way to western countries, where it is being enjoyed as a refreshing health drink.

So much has been said about the benefits of Kombucha. According to a study published in the Journal of Food Science and Nutrition, the probiotic drink contains the species of: Acetobacter pasteurianu, Komagataeibacter xylinus, Saccharomyces cerevisiae, Zygosaccharomyces bailii, Acetobacter, Zygosaccharomyces bailii, Acetobacter xylinum, Saccharomyces cerevisiae, Brettanomyces bruxellensis, Brettanomyces bruxellensis, Zygosaccharomyces spp., Acetobacter aceti,  and 


With these bacteria in Kombucha, the drink can exert the following effects on the body: 

  • Improve digestion and treat constipation
  • Lower cholesterol levels
  • Detoxify the blood 
  • Prevent infections 
  • Enhance skin, hair, and nail health 
  • Alleviate arthritis 
  • Relieve hemorrhoids, etc. 


benefits of fermented foods

What Probiotics are Available in Sauerkraut?

Sauerkraut is a dish that was first popularized in the 4th century. It is made with two ingredients: salt and shredded cabbage. This is commonly consumed in Germany, though it is enjoyed in other European and Asian countries as well. 

Research has shown that sauerkraut may be effective in treat bowel disorders. These can be attributed to its many strains of beneficial bacteria, including Weissella confusa,Enterococcus faecalis, Lactobacillus sakei, Staphylococcus epidermidis, L. plantarum, Enterobacteriaceae, Candidatus accumulibacter phosphatis, Lactobacillus curvatus, Leuconostoc spp., Thermatoga spp., Pseudomonas rhizosphaerae, L. hokkaidonensis, L. rhamnosus, Leuconostoc carnosum, Clostridium saccharobutyrilicum, Bifidobacterium dentium, Rahnella aquatillis, Citrobacter freundii, Enterobacter cloacaeLactobacillus casei, Lactobacillus delbrueckii, Lactobacillus brevisLactococcus lactis, and Yarrowia brassicae 1.

A study conducted at the University of Copenhagen in Denmark has shown that these microorganisms in sauerkraut may help improve gut microbiota. Additionally, it may help alleviate the symptoms of Inflammatory Bowel Disease as well.  

benefits of fermented foods

What probiotics exist in Kimchi?

Benefits of fermented foods such ad Korean delicacy, Kimchi is an entrée made from fermented vegetables, including radish, Chinese cabbage, and carrots. It is seasoned with garlic, onion, ginger, pepper, and chili, among many other ingredients. 

Apart from being a delicious dish, Kimchi brings about many benefits to the body. That’s because it contains multitudes of good bacteria that help restore the balance of the gut microbiome. They are Leuconostoc gasicomitatum, Weissella koreensis, Trichosporon domesticum, Lactobacillus curvatus, Weissella confuse, Trichosporon loubieri, Lactobacillus plantarum, Leuconostoc mesenteroides, Lactobacillus sakei, Saccharomyces unisporus, Leuconostoc gelidum, and Pichia kluyveri1

A study has shown that the probiotic Lactobacillus casei in kimchi exerts anti-inflammatory effects, which make it a good treatment option for Inflammatory Bowel Disease. 

Apart from improving digestive health, probiotic-rich kimchi may also help lower cholesterol levels and prevent weight gain. Kimchi may also help prevent infection, as well as certain cancers. Best of all, it can help promote clear complexion – which is quite obvious in the young-looking skin of the Koreans. 

benefits of fermented foods

What probiotics are present in Miso?

Miso is a probiotic paste made from soybeans and Koji. It is teeming with beneficial probiotics, including  Staphylococcus kloosii, Bacillus subtilis, Staphylococcus gallinarum, Bacillus amyloliquefaciens, and Lactococcus sp. GM0051

Commonly consumed in Eastern countries, miso is said to play a role in the low incidences of colon and prostate cancer in Japan and China. That’s because it’s rich in soybeans, which can also help in managing functional dyspepsia and gastroesophageal reflux. 

Fermented food products are delicious as they are healthy. More than improving digestive health, they can help prevent inflammation and beautify the skin as well. Now that you know the many health benefits of these fares, it’s high time that you included any (or all) of these dishes in your daily diet. 

1Source: Dimidi, et al.