Doctor explained: Food that reduces the risk of colon cancer
Fermented foods are created when bacteria or yeast break down natural sugars. Some products, such as yogurt and kefir, contain probiotics, live bacteria that support gut health. Experts believe these bacteria support the digestive system by strengthening the balance of "good" microbes in the body, reducing inflammation and boosting the immune system. Some research suggests that a healthy gut microbiome may also be linked to mood and mental health.
A 2025 review published in the journal Frontiers in Nutrition revealed that fermented foods reduce bloating and improve bowel regularity. A 2022 analysis conducted in China found that consumption of yogurt and kimchi was linked to heart and metabolic health. “The diversity of the gut microbiome is important” Gastroenterologist Dr. Sean Peston of the London Digestive Health Clinic points out that fermented foods have multifaceted benefits: “Fermented foods contain probiotics that can aid digestion and support the gut microbiome. Increasing the diversity of the microbiome may also play a role in reducing the risk of bowel cancer.” The global fermented foods market is worth approximately 67 billion pounds. According to experts, this market is expected to grow fivefold in the next decade. However, Dr. According to Peston, to get the full benefits of these products, opt for homemade versions: “Most pickles and fermented foods on grocery shelves are prepared with vinegar. This means they don't contain live probiotics.” Experts recommend paying attention to the label “naturally fermented” and checking for bubbles after opening. These bubbles indicate active live bacteria.
Kefir is a dairy product known for its probiotic, vitamin, and antibacterial properties. Research shows that regular kefir consumption can support the immune system. In a small-scale study of Alzheimer's patients, those who drank kefir daily for 90 days experienced a 28% improvement in cognitive ability and a 66% improvement in short-term memory tests. However, Dr. Peston warns, "Many supermarket kefirs contain sugar and flavorings, which diminish their benefits."
Kimchi, a staple of Korean cuisine, is prepared with fermented cabbage, garlic, ginger, and chili peppers. A 2022 study by the World Kimchi Institute showed that consuming kimchi reduced body mass index by 15% and obesity rates by 12%. Dr. Peston says, "Kimchi stands out not only for its probiotic properties but also for its anti-inflammatory properties thanks to the antioxidants it contains."
Kombucha is made by fermenting sweetened tea with a culture of yeast and bacteria. It turns into a slightly fizzy beverage containing probiotics, organic acids, and antioxidants. "Natural kombucha is rich in probiotics, but its taste may not be for everyone," Dr. Peston says. "Be sure to pay attention to labels, as many store-bought versions are sugary."
Miso is made by fermenting soybeans with salt and a type of mold called koji. A staple in Japanese cuisine, miso contains bacteria and enzymes that support the gut microbiome. Miso is also rich in plant-based protein, zinc, manganese, and antioxidants. Experts suggest that adding a small amount of miso to weekly meals can have a positive impact on digestion and the immune system.
Sauerkraut, one of Europe's oldest fermented foods, is a rich source of fiber and vitamins C and K. "It's best to consume fermented foods in small amounts but regularly," Dr. Peston says. "Consuming different types together adds more diversity to the gut microbiome."
Scientists emphasize that research on the health effects of fermented foods is still ongoing, but current findings suggest that these traditional foods can have positive effects on a wide range of areas, from digestion to immunity and even mood.
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