Low-Sugar Fermented Foods, Gradually Increased

Add 1 to 4 servings per day of refrigerated, live-culture fermented foods such as kimchi, sauerkraut, kefir, natto, or plain yogurt, and increase intake gradually if you are not used to them. The emphasis is on low-sugar, minimally processed versions rather than shelf-stable or heat-killed products. This pattern is used to boost gut microbiome diversity and support lower inflammation, with possible downstream benefits for gut barrier function and serotonin production.