High Fermented Food Intake
Increase fermented foods gradually over about 4 weeks, from roughly 1 serving per day up to as many as 6 servings per day, then maintain a high daily intake for 6 weeks. Spread servings throughout the day to reduce gastric distress, choose foods you can eat consistently, and prefer refrigerated products with live active cultures; avoid sugary or heavily added yogurts, and verify that pickles actually contain live cultures because most jarred pickles do not.
“The other group was instructed to eat a high fermented food diet... and were told to increase the amount of either fiber or fermented foods that they were ingesting over a four week ramp up period... maybe one serving a day, then maybe two servings and ramping up in this case as high as six servings per day.”