Probiotics vs Fermented Foods - Canadian Digestive Health Foundation (2024)

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Fermented foods and probioticsaretwo areas that are very popular in thefieldofgut-healthpromotion.Peopleoftenthink fermented foods and probiotics are the same – but they differ in many important ways!Let’s break it down.

First, what are probiotics?

The Food and Agriculture Organization of the United Nations and World Health Organization (FAO/WHO) define probiotics as “live microorganisms which, when administered in adequate amounts confer a health benefit on the host.”¹In plain language, probiotics are “good bugs” or “good microbes” that improve certain aspects of our health. Each probiotic is unique, has a very specific intended purpose, with specific types or strains helping to manage certain specific conditions.²These may include reducing antibiotic-associated diarrhea, managing IBS symptoms like bloating, and changes in bowel habits. These friendly microbes also help us digest fibre and other nutrients.

Probiotics are known by their genus, species, sometimes subspecies,and strain. For example, for the probioticbacteriumBifidobacteriumanimalissubsp.lactisCNCM I-2494, the genus is ‘Bifidobacterium’, the species is ‘animalis’, the subspecies is ‘lactis’ and the strain is ‘CNCM I-2494’.

Contrary towhat you may think, probiotics don’t make their way into your gut and set up ‘camp’ but rather, have a ‘transient’ effect meaning you consume them, they do a specific job, and then they leave your gut.

It’s important to note thatnot everyone needsto take aprobioticfor general “gut health”. Probiotics have been identified as a treatment for specific conditions and symptom relief. It’s important that you talk with your doctor, pharmacist, or dietitianbefore taking a probiotic, to ensure you have a proper diagnosisand understandhow a probiotic may be helpful. Together, you can select an appropriate probiotic that is the most suitable for you.

Probioticscomein various forms. Some comein pill formorpowders,andtheycan also be found in certain foods!

Now,what are fermented foods?

Fermented foods are foods or beverages that are produced bycontrolledmicrobial growth.³They include things like yogurt, kefir, sauerkraut,andmiso,to name a few!

It may come as a surprise,but fermented foodshavebeen around for thousands of years!Although theywere initially valued because of their long shelf life, and organoleptic properties (i.e.theirtaste and texture),researchhas also allowed usto understandtheir potentialhealthbenefits.^4,5

Consumption of fermenteddairy foods such as yogurt have been scientifically studied.Health benefits include:⁶

• Improved ability to digest lactose
• Improvement in bone health
• Weight management
• Improvement in blood pressure
• Reduced risk of developing heart disease
• Reduced risk of developing type 2 diabetes
• Reduced risk of developing colon cancer

Depending on the food, certain species of bacteria, yeasts and moldswillcarry out fermentation.Microbesthat carry outfermentationcan still bealivein some fermented foods.However,otherfoods that undergo fermentationarethenprocessed by pasteurization, smoking, baking, orfiltering,whichdestroystheactive microbes.

Fermented foods that DO contain live microbes include:⁷

• Yogurt
• Kefir
• Uncooked sauerkraut
• Traditional Kimchi

Fermented foods that DO NOT contain live microbes include:⁷

• Beer and wine
• Sourdough bread
• Chocolate
• Tempeh

Do all fermented foods contain probiotics?

The short answer isno.Not all fermented foods use strainsof microbesthat have proven benefits for our health, or that can survive the trip through the gut.In addition, not all fermented foods have adequate amounts of those microbes to qualify as a probiotic!

You can find afew fermentedfoodswithprobiotics on the market,likeprobioticyogurt,however, you shouldcheck thelabelandread carefully.Products should display each strain’s designation, though some probiotics sold on the market may also use a simplified trademarked nameinstead.

Check out our handy chart forreference:

As you can see,fermented milks,such as some yogurtsand kefir,contain probiotics.Still,as we mentioned earlier,not all fermented foods containlivecultures, and even if they do contain live cultures, theseculturesmay notmeetthedefinitionof a probiotic.In conclusion, you shouldalwaystry tobe informedabout thefermentedfoods you are consumingand work with a health care professional if you are looking to add fermented foods to your dietto treata specific ailment.

More of a Visual Learner? Download our Infographic.

References:

1. Hill, C.,Guarner, F., Reid, G., Gibson, G.R.,Merenstein, D.J., Pot, B., Morelli, L.,Canani, R.B., Flint, H.J.,Salminen, S., Calder, P.C., & Sanders, M.E. (2014). TheInternational Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic.Nature Reviews Gastroenterology & Hepatology, 11(8),506-514.https://doi.org/10.1038/nrgastro.2014.66.
2. Alliance for Education on Probiotics (AEProbio). (2021).Understanding probiotics. Retrieved March 6, 2021, fromhttps://www.aeprobio.com/understanding-probiotics/.
3. Dimidi, E., Cox, S.R., Rossi, M., & Whelan, K. (2019). Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease. Nutrients, 11(8), 1806.https://doi.org/10.3390/nu11081806.
4. Melini, F., Melini, V., Luziatelli, F., Ficca, A.G., & Ruzzi, M. (2019). Health-promoting components in fermented foods: An up-to date systematic review.Nutrients, 11(5), 1189.https://doi.org/10.3390/nu11051189.
5. Kok, C.R., &Hutkins, R. (2018).Yogurt and other fermented foods as sources of health-promoting bacteria.Nutrition Reviews,76(Suppl 1),4-15.https://doi.org/10.1093/nutrit/nuy056.
6. Savaiano, D.A.,&Hutkins, R.W. (2020).Yogurt, cultured fermented milk, and health: a systematic review.Nutrition Reviews,79(5),599-614.https://doi.org/10.1093/nutrit/nuaa013.
7. Gut Microbiota for Health (GMFH).(2018).New Gut Microbiota for Health infographic on fermented foods and gut microbiota.Retrieved March 8, 2021 fromhttps://www.gutmicrobiotaforhealth.com/new-gut-microbiota-health-infographic-fermented-foods-gut-microbiota/.