Hi Everyone,
Dr. Storage here.
If you’ve been following me for a while, you already know I’m a huge fan of fermented foods.
They feed, train, and protect your gut ecosystem. Specific probiotic strains and fermentation-made compounds strengthen your gut barrier, calm inflammation, and coach your immune system to respond more intelligently.
A few spoonfuls a day can move the needle on improving your overall gut health...
Especially if you choose fermented foods rich in 2 specific probiotic strains: Lactobacillus plantarum and Lactobacillus paracasei.
Why You Should Read This Now
Fermented foods drive short-chain fatty acids (SCFAs) that fortify the gut barrier and help dial down inflammation.
Regular fermented food intake is linked to better microbial diversity and more resilient digestion.
Two probiotic strains, L. plantarum and L. paracasei, have shown the ability in animal models to bind microplastic particles in the gut, increasing fecal excretion (~34%) and reducing intestinal retention (~67%) while easing inflammation.
Today’s Opponent:
Are You Eating Enough Fermented Foods?
The “Big 3” Benefits of Fermented Foods
1) Stronger gut lining
Fermented foods encourage SCFA production (like butyrate), which fuels colon cells and tightens the tiny junctions of your gut lining... making you less prone to leaky gut and inflammation.
2) Smarter immunity
Fermentation creates bioactive peptides/signals that help your immune system respond appropriately (less overreacting, better balance).
3) More microbial diversity
Modern diets thin out the “good guys.” Fermented foods re-introduce live microbes and plant polyphenols that support a richer, steadier ecosystem.
Want to Protect Your Body From Microplastics? Get more L. Plantarum & L. Paracasei From Your Diet
L. plantarum: common in sauerkraut, kimchi, sourdough, miso.
L. paracasei: found in yogurt, kefir, cheese, cabbage, wine.
These are 2 of my absolute favorite probiotic strains to support gut health because they:
→ Compete with opportunists for space/nutrients.
→ Boost SCFAs for a tighter gut barrier & calmer inflammation.
→ Produce metabolites that “coach” immune balance.
So.. how do they help with microplastics exposure?
A 2025 study of 784 probiotic strains showed L. plantarum and L. paracasei as top performers for binding polystyrene microplastics.
In mice, these strains increased particle excretion by 34% and cut intestinal absorption by 67%, with lower gut inflammation…
Suggesting they actually help escort microplastic particles out of your gut before they embed in your body tissues.
How to Use This Emerging Science In Your Everyday Life
👉 Rotate foods rich in L. plantarum (kimchi, sauerkraut) and foods containing L. paracasei (yogurt, kefir, fermented veggies).
👉 Pair with prebiotic fiber (beans, oats) and polyphenols (berries, herbs) to aid motility, binding, and antioxidant defenses.
👉 Start small (1–2 Tbsp kraut/kimchi or 2–4 oz kefir), build over 1–2 weeks, and rotate food sources.
“Think of fermented foods as a daily ‘tune-up’ for your gut. They tighten your gut barrier, calm inflammation, and add back the microbial diversity most modern diets are missing. If you’re new, start with a tablespoon a day and rotate your sources. Your microbiome loves variety.”
“Fermented foods help maintain and restore diversity in your gut microbiome, which is important for mucosal barrier integrity and immune balance. I’m also encouraged by strain-level data on L. plantarum and L. paracasei improving microplastic particle excretion in animal models. It’s one more reason to incorporate fermented foods in your diet.”
Who Should Avoid Fermented Foods (or go very slow)
If you:
→ Take MAOIs (for depression): many ferments are high in tyramine, which can raise blood pressure.
→ Have histamine intolerance / mast-cell issues: ferments are naturally high in histamine and may trigger flushing, hives, headaches.
→ Are immunocompromised / post-transplant / on high-dose steroids or chemo: avoid home ferments and unpasteurized products; use only reputable, refrigerated commercial options if your clinician okays it.
→ Are pregnant: skip unpasteurized ferments and raw-milk kefir; stick to commercial, refrigerated options made from pasteurized milk/veg.
→ Have severe SIBO or IBS in an active flare: start low and slow or wait until symptoms settle (ferments can increase gas early on).
→ Are lactose intolerant: avoid dairy kefir/yogurt (use lactose-free or coconut kefir, veggie ferments).
→ Are on a low-sodium diet (e.g., heart/kidney disease): choose low-sodium ferments or tiny portions (kimchi/kraut can be salty).
→ You just had GI surgery or bowel obstruction history: follow your surgeon’s diet; hold off on fermented food consumption until cleared to do so.
What’s On Your Mind?
Respond to this email and let us know!
As gastroenterologists, we definitely have a lot to talk about when it comes to your gut health and well-being. But we can’t always get to everything (you know… like coffee enemas)! So reply directly to this email or DM us on TikTok below and maybe YOUR topic will be featured soon!
