High Fermented Food Diet Protocol
A protocol of consuming 4-6 servings per day of low-sugar fermented foods with live active cultures, ramped up over 4 weeks, to increase microbiome diversity and reduce inflammatory markers. Based on the Sonnenberg/Gardner Cell study.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
9-
In a protocol
Consume 4-6 servings per day of low-sugar fermented foods with live active cultures to increase microbiome diversity and lower inflammatory markers.
“high fermented food diet... increased microbiome diversity and decreased inflammatory signals
HL▶ 1:15:14DosageRamp up over 4 weeks; 4-6 servings (~4-6 oz each) per day; consistency over duration matters more than serving countCaveatsMust contain live active cultures; refrigerated section; not shelf-stable pickles/sauerkrautCertaintyexplicitstrong endorsementOverarching protocol: 4-6 servings/day, ramp up over 4 weeks, consistency over time matters more than serving count -
In a protocol
Plain (low-sugar) yogurt with live active cultures is recommended; avoid sugared yogurts.
“plain yogurt
HL▶ 1:16:23CaveatsSugared yogurts may not have the same positive microbiome effectsCertaintyexplicitrecommendationPlain (low-sugar) yogurt as one fermented food option -
In a protocol
Sauerkraut from the refrigerated section (or homemade) is a recommended low-sugar fermented food with live cultures.
“sauerkraut, which happens to be my personal favorite
HL▶ 1:17:20CaveatsMust be refrigerated with live cultures, not shelf-stableCertaintyexplicitpersonal useSauerkraut (refrigerated, with live cultures) — Huberman's personal favorite -
In a protocol
Sauerkraut brine contains many live cultures and is suggested as a particularly potent source for microbiome diversity.
“particular value that brine might hold
HL▶ 1:18:10CertaintyhedgedrecommendationBrine from sauerkraut, particularly rich in live cultures -
In a protocol
Making your own sauerkraut at home is a low-cost way to dramatically increase fermented food intake.
HL▶ 1:18:10DosageCabbage, water, salt; follow specific protocol; routinely scrape surfaceCaveatsMust follow protocol carefully to avoid harmful microbesCertaintyexplicitpersonal useHomemade sauerkraut as low-cost way to achieve high fermented food intake -
In a protocol
Tim Ferriss' book contains a recommended homemade sauerkraut recipe for low-cost fermented food production.
“recipe for homemade sauerkraut that's contained in Tim Ferriss' book
HL▶ 1:18:20CaveatsFollow protocol carefully to avoid bad microbe growthCertaintyexplicitrecommendationTim Ferriss' The 4-Hour Chef recipe for making homemade sauerkraut