Fermented foods, gently
Bulgarian yogurt, kefir and sauerkraut: small daily servings add up.
In a 2021 Stanford study, adults who ate several servings of fermented foods a day for ten weeks had a more diverse microbiome and lower markers of inflammation.
Bulgaria has a head start here. Lactobacillus bulgaricus, one of the bacteria that turns milk into yogurt, is named after the country. Kiselo mlyako, kefir, sauerkraut and kombucha all bring live cultures.
If you're not used to them, start small. A few spoonfuls a day is enough while your digestion adjusts.
Try this
- Start with plain yogurt or kefir at breakfast.
- Add a spoonful of sauerkraut to lunch.
- Choose refrigerated, unpasteurised versions: heat kills the live cultures.
General information, not personal medical advice. If something worries you, talk to your doctor. In an emergency in Bulgaria or the EU, call 112.