God's Design in Probiotic Foods. Are they Better for us?

This week, I want to highlight a topic that has recently changed my life. Fermented foods. This type of food is a powerhouse packed with vital nutrients and good gut bacteria. (Leeuwendaal et al., 2022) It is like having a yummier version of probiotics! Before we talk about them, though, I want to share why we need to take care of our gut microbiome.

Firstly, let us define the gut microbiome. “A biome is a distinct ecosystem characterized by its environment and its inhabitants. Your gut — inside your intestines — is in fact a miniature biome, populated by trillions of microscopic organisms.” (Cleveland Clinic, 2023) The habitat in our gut is amazing. There are trillions of bacterial strands impacting it daily. All of which impact our immune system, digestion, gut lining, and nervous system. (Gut Microbiome, 2023) Basically, your gut is the key to your health. If it is struggling. You can be confident that the rest of your body is, too.

As you could probably tell, these little guys do a lot of talking to our bodies. They tell our body what is good for us and what can hurt us. This means that if your micrombiome is out of balance and overrun by unhealthy strands. Then those strands control the environment they create. You may be aware that when a parasite, bad bacteria, or even mycotoxins want to inhabit your body, they will create an environment that is suitable for their living. In other words, they thrive off a weak immune system. You also may know that 70% of your immune system lives in your gut. (Platt, n.d.) See where I am going here? Keeping your gut microbiome healthy and thriving is a huge part of taking care of yourself. It can help your body distinguish between a friend and a foe. Have you ever heard of leaky gut? Leaky gut occurs when the lining of your small intestine is too permeable, allowing undigested food to enter the bloodstream and disrupting normal function. This is a classic example of your microbiome failing to support your body. How do you get leaky gut, though? This permeability can occur through various pathways, but the most affected area is our gut microbiome. If it is nonexistent, weak, or unbalanced, we will constantly struggle with digestion.

Fun fact: because each person’s surroundings are different, many studies have found that no two people have the same microbiome. (Voigt et al., 2015) There are so many environmental factors that hugely impact your gut health. Such as whether you were formula-fed or breastfed, and where you live. The types of foods you eat, etc. It’s like the fingerprint of your gut! It is so amazing to me that even our gut microbiome can attest to the creativity of our God.

What things impact our gut health? There are many different toxins in our world that can cause disruption. However, some of them include chronic NSAID use, antibiotics without gut support, and toxins in our foods and water. Many doctors will recommend probiotics, but because probiotic strands are living and have a very short shelf life, it is very difficult to get enough support from them. Thus, we sit in a constant cycle of never getting healthy. Now hear me out: I’m not saying get rid of your probiotics; I am just pointing out that, for a chronically unhealthy stomach, they may not feel like enough.

Did you know that the largest probiotic on the shelf today only has 100 billion units? Most of the time, you cannot even get it unless through a functional medicine doctor. Also, as I said, because the bacteria in probiotics are living, you are not guaranteed 100 billion units since they dwindle off as soon as the product is made. If your gut has 1 trillion strands and most probiotics don’t even hit 100 billion… I’ll let you do the math. (Rogers, 2023)

Now that we have all of the background information laid out, let’s get to the fun part. Fermented foods!

The fermented foods I am most familiar with are kefir, sourdough, and sauerkraut. However, there is also kombucha. aged cheese. What I won’t be talking about is wine and beer. While these are fermented and some can contain good gut bacteria, they are more likely to be harmful than helpful.

Sourdough bread is made by letting flour and water ferment at room temperature. During this process, the flour starts to break down, creating bacteria that eat gluten. As this happens, it releases a wild cultured yeast. This is usually around the time your starter has peaked and is best for baking. This is because there is an equal amount of bacteria and yeast within the fermentation. As the starter passes its peak, the yeast will die off, leaving an abundance of bacteria. Sourdough bread has been known to contain upwards of 100 million lactic acid bacteria per gram of starter. Which is a lot, considering you usually put in about 100 grams per loaf and let it grow for 24 to 48 hours. (Sourdough/lactic acid bacteria, 2008) Another benefit of sourdough is the flour's nutrient richness. Depending on which one is used, you can get high doses of minerals such as magnesium and zinc, as well as Vitamin Bs. My personal favorite is Khorasan (Kamut), which has 500 times the recommended daily magnesium intake per cup of flour! (Characterization of Khorasan wheat (Kamut) and impact of a replacement diet on cardiovascular risk factors: cross-over dietary intervention study, 2013)

Sauerkraut is fermented cabbage, to be specific; however, there are as many different types of vegetables that you can ferment and still get the probiotic benefits. With 75 million microbes of bacteria per gram, it is no wonder many people choose to make this delicious food. (Rezac et al., 2018) Sauerkraut also provides high levels of vitamin C and vitamin K2 in its natural form. Hello, healthy immune system! The fermentation process here is different because the salt added to your brine breaks down the cabbage enough to begin supporting bacterial growth. It creates a low enough PH that kills bad bacteria and helps good bacteria thrive. The rest of the process is about the same: the sugar is metabolized, releasing beneficial gut bacteria, carbon dioxide, and sometimes yeast, depending on how sugary the food is.

Kefir is a very interesting fermented food because no one really knows how kefir grains came about. There is much we won't understand about these little grains until Heaven, but it is widely accepted that they originate from the Caucasus Mountains. Where nomadic tribes would ferment their milk to create kefir. (Samie, 2026) Note, you cannot make your own kefir grains at home. This is the only fermented food you have to know someone or buy grains from to make it yourself. This little drink packs a big punch, with benefits like calcium and vitamin K2, plus a whopping 2.4 trillion microbes per cup! (Fermented Foods as a Dietary Source of Live Organisms, 2016) Talk about a strong probiotic. Kefir is made by leaving milk out overnight with kefir grains. The grains host wild bacteria that break down lactose, reproduce, and release carbon dioxide. Don’t screw that lid on too tight! Unless you want some real zing to your flavor. Last thing to note, due to the nature of the grains, you cannot use lactose-free, dairy-free, or Ultra Hydrogenized milk. Since they eat lactose, you must have whole, 2%, or dare I say it, raw milk. (Murti, 2021)

The last disclaimer I will share with you is this: many store-bought versions of these products cannot offer the same benefits because they are often pasteurized. Yes, sauerkraut is pasteurized. Sourdough has beneficial bacteria, but it still cannot claim to be the real deal. (How to Recognize Fermented Foods, 2026) I am offering this to help you be an informed shopper.

As you can see, God has created so many opportunities for us to protect, repair, and regulate our health with natural resources. We just need to know what they are and how to find them. If you are overwhelmed about where to start, I would recommend Kefir; it is the simplest way to get good bacteria into your gut. All you need is a jar, some milk, a counter, and kefir grains, which you can buy online or find a friend who already has them.

Nurturing your gut microbiome is a vital step toward overall health and well-being. By understanding the unique ecosystem within each of us and making informed choices—like adding fermented foods to your diet—you can empower your body to thrive. Small, intentional changes can have a big impact, and the benefits go far beyond digestion. Here’s to discovering the power of natural, nourishing foods and supporting the amazing community of microbes that call your gut home.

If this blog post has piqued your curiosity, here are some resources to help you start your journey. This woman is a brilliant and entertaining content creator. I highly recommend you spend some time checking her out and other resources. Happy Fermenting!

References

(2023). Gut Microbiome. Cleveland Clinic. https://my.clevelandclinic.org/health/body/25201-gut-microbiome

Platt, A. M. (n.d.). Immunity in the Gut. British Society for Immunology. https://www.immunology.org/public-information/bitesized-immunology/organs-tissues/immunity-gut

Voigt, A. Y., Costea, P. I., Kultima, J. R., Li, S. S., Zeller, G., Sunagawa, S. & Bork, P. (2015). Temporal and technical variability of human gut metagenomes. Genome Biology 16. https://doi.org/10.1186/s13059-015-0639-8

Rogers, K. (2023). Human microbiome | Definition, Examples, & Facts. Britannica. https://www.britannica.com/science/human-microbiome

(2008). Sourdough/lactic acid bacteria. Food Science and Technology. https://www.sciencedirect.com/science/article/abs/pii/B9780123737397500149

(2013). Characterization of Khorasan wheat (Kamut) and impact of a replacement diet on cardiovascular risk factors: cross-over dietary intervention study. PMC4260112. https://doi.org/10.1016/j.jdsci.2012.11.004

Rezac, S., Kok, C. R., Heermann, M. & Hutkins, R. W. (2018). Fermented Foods as a Dietary Source of Live Organisms. Frontiers in Microbiology 9. https://doi.org/10.3389/fmicb.2018.01785

Samie, A. (2026). Kefir | Description, History, Origin, Probiotics, Benefits, & Facts. Encyclopaedia Britannica. https://www.britannica.com/topic/kefir

(2016). Fermented Foods as a Dietary Source of Live Organisms. Frontiers in Microbiology 7. https://doi.org/10.3389/fmicb.2016.00578

Murti, T. W. (2021). Fermentation of Bovine, Non-Bovine and Vegetable Milk. IntechOpen. https://www.intechopen.com/chapters/75687

(2026). How to Recognize Fermented Foods. Stanford Medicine Nutrition. https://med.stanford.edu/nutrition/education/Resources/Fermenting-the-Facts/How-to-Recognize-Fermented-Foods.html