For Consumers
The CFFI aims to empower individuals to make informed dietary choices by providing clear, accessible information on the benefits, safety, and everyday use of fermented foods.
It also encourages home fermentation as a delicious, healthy, and sustainable part of daily life.
Explainer
What are Fermented Foods?
Fermented foods are those made through desired microbial growth and enzymatic conversions of food components.
Thousands of fermented foods and beverages are consumed worldwide, with deep roots in cultural traditions where fermentation has long been used to preserve food and reduce the risk of spoilage or foodborne illness.
Fermented foods may be a source of live, active microorganisms
Fermentation improves taste, texture, and digestibility of food
Contain increased concentrations of vitamins and bioactive compounds in foods
Removes/reduces toxic substances or anti-nutrients in raw foods
Fermented foods may benefit human health
Inhibits pathogens and food spoilage microbes
Why Do Fermented Foods Matter?
A Conversation with Chef Connor & Dr. Burton
How It Works
The Fermentation Process
Step 1
Microorganisms (microbes) like bacteria, yeast and fungi are either naturally present or intentionally added to fresh food products.
This kickstarts the fermentation process.
Step 2
During fermentation, microbes convert sugars and other compounds present in fresh foods into acids, gases, or alcohol, resulting in fermented food products.
Step 3
Some fermented foods undergo further processing (e.g. pasteurization, filtration) that remove or kill live microbes, whereas others contain live microbes.
Step 4
The fermentation process helps synthesize vitamins, reduce anti-nutrients, improve nutrient availablity and digestibility.
The final product contains beneficial fermentation byproducts that may support gut health and the immune system.
Source: CFFI’s White Paper
Fermented Foods and Their Impact on Your Health
Curious about the health benefits of fermented foods?
Check out our infographics to learn more! Available in English and French
Potential Health Benefits
Cardiovascular Health
Fermented dairy and soy-based products can lower “bad” cholesterol and increase “good” cholesterol, decrease blood pressure, and support overall heart health.
Metabolic Disease
Certain fermented foods can improve the body’s ability to use insulin, reduce long-term blood sugar levels, and help stabilize blood sugar throughout the day.
Gastrointestinal Health
Fermented foods can support gut health by improving digestion, enhancing nutrient absorption, and easing common digestive issues like bloating.
Cancer
Regular consumption of fermented dairy products has been linked to a lower risk of several cancers.
Mental Health
Emerging research suggests that fermented foods may support mental health through the gut-brain connection.
Bone Health
Fermented dairy products may support strong bones by improving calcium absorption and overall bone metabolism.
Immune Dysfunction
Fermented foods can help support a balanced immune response by improving gut microbial diversity and reducing inflammation.
Overall Wellbeing
People who include fermented foods in their diets often report feeling healthier and more balanced in their day-to-day lives.
Find the references to the studies here.
While findings to date are promising, additional evidence is necessary to confirm the health benefits attributed to fermented foods.
Note: A lack of existing evidence does not imply a lack of potential health benefit; it simply reflects that the effects have not yet been validated through human clinical trials.
Myth vs. Fact
Myth
“All fermented foods are probiotics.”
Fact
Only some fermented foods contain live, beneficial microbes.
Myth
“All fermented foods taste sour or strong.”
Fact
Many have mild, pleasant flavors like yogurt or sourdough.
Myth
“Fermented foods are safe for everyone.”
Fact
Some people may need to avoid them, check with a doctor.
Myth
“Only raw fermented foods offer health benefits.”
Fact
Even pasteurized ones can provide helpful compounds.
Myth
“All store-bought fermented foods contain the same beneficial microbes.”
Fact
Not all fermented foods are created equal. Check the label!
Get Involved in Research!
Join a study, your participation can help improve health care for everyone
Resources for Consumers
Fermented Foods Recipes
Learn how to make and cook with fermented foods.
Symptom-Tracking Apps
These apps will help you track your diet, digestive symptoms, and gut health.
World Ferment Day - Join the Movement!
A global celebration that turns theory into practice.
The Fermentation Hub
The Fermentation Hub is a global community where fermenters of all levels – from beginners to professionals – gather to learn, share, and deepen their practice, ferment by ferment and season by season.
News & Stories
- Event
Save the Date – WFD 2027
World Ferment Day comes back to London on January 31st. Find out more.
- Blog Post
Celebrating World Microbiome Day: Exploring the Hidden World of Microbes
- Blog Post
Could apple cider vinegar help protect metabolic health during mental health treatment?
- Blog Post
Greek yogurt by-product could make for less waste, better taste
Dr. Latifeh Ahmadi from Western University makes sourdough from acid whey
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