Caprese Salad with mozzarella, basil, and tomato

Lacto-fermented vegetables are among the most researched functional foods in contemporary nutrition science. The lactic acid bacteria produced during fermentation — including Lactobacillus and Leuconostoc species — are among the best-studied probiotic organisms, with documented effects on gut microbiome diversity, immune function, and inflammatory markers. The fermentation process also increases the bioavailability of certain minerals in vegetables by reducing phytic acid content, and produces B vitamins as metabolic byproducts. Research published in Cell in 2021 found that a diet high in fermented foods produced greater increases in microbiome diversity and greater reductions in inflammatory markers than a high-fiber diet over a ten-week period — making the jar of homemade sauerkraut one of the more evidence-supported nutritional investments available in any kitchen.