Fermentation beyond a trend: lasting care for healthy digestion

January is a time when many people think about better nutrition, weight loss, and gut health. Dietitian Lina Habjanič warns that quick diet trends and seasonal fads often do not bring long-term health benefits. Instead, a holistic approach is key, which includes a varied diet, mindful use of fermented foods, and moderation – these are the foundations that support healthy digestion, body weight, and overall well-being.

Starting with a healthy eating approach

When we spoke with Lina about what drew her to nutrition, she said:

“Honestly? Not so much to the healthy eating itself, but more the decision to gain as much knowledge as possible in the field of clinical nutrition. The main factor was my father’s illness, when his B1 vitamin (thiamine) level fell below the critical level and he developed Wernicke-Korsakoff syndrome.”

What happens in the body when we eat fermented foods?

Fermented foods are often considered “superfoods,” but fermented foods are not always the healthiest.

“Basically, it’s better to talk about the combined effect of fiber and probiotic bacteria, because fermented is, for example, beer, too, and it doesn’t have the most benevolent effect on the body and health. Roughly, I can summarize that regular intake of prebiotics (fiber) and probiotic cultures, which are contained in e.g., kefir, kombucha, kimchi, … positively affects the bacteria (the good ones) in the gut, resulting in better digestion, maintained intestinal integrity, and preventing the spread of inflammation from the gut. Very, very roughly.”

Fermentation is therefore not a miracle cure but an important part of a holistic approach to well-being and healthy digestion.

Why the gut is especially sensitive in January

After the holidays, the body needs extra care, as common issues like bloating, fatigue, and digestive disturbances result from our eating habits rather than natural desynchronization of the body. Lina explains:

“During the holidays, we usually consume very high amounts of fat, mainly saturated, highly processed foods, sweet foods, and alcohol. At least the intake of the last three negatively affects the quality composition of the gut microbiota; consequently, we can also expect weaker immune system responsiveness, and during winter it is even more important to ensure immune system stability.”

She adds:

“With such problems, I would always recommend first finding the cause of the problem and then looking at how to design a nutritional intervention.”

Weight loss and fermented foods

Fermented foods are not a magical solution for body weight, but they can support a balanced diet:

“No single food can affect something as complex as changing body mass (rapid weight loss is, in fact, very, very bad). As supportive foods, however, certainly. Especially if it helps a person consume a larger amount of, e.g., vegetables, it is of course welcome. In Slovenia, we have quite a problem with adequate vegetable intake, and then, of course, we increase the intake of saturated fats (animal-based).”

Trends in nutrition: Lina reflects

Lina emphasizes that trends should never replace a varied diet and holistic lifestyle:

“Roughly, I hope that we manage to inform as many people as possible about the importance of individually tailored nutrition. I hope there will be fewer trends, and more attention will be paid to holistic human care. Trends never bring anything good.”

She also notices changes in young people’s habits, e.g., reduced alcohol, which is positive, but:

“Yes, but on the other hand, the intake of free sugars and energy drinks is so high that we are already talking about non-alcoholic fatty liver, for example.”

Fermented drinks can serve as an alternative, but only if they do not contain added sugar, etc.:

“They can, of course. Nevertheless, it is necessary to check if the producers add sugar – check the label, and if it contains any alcohol percentage.”

Dietary recommendations and holistic approach

Lina emphasizes that nutrition, fermented foods, and lifestyle work together – one single thing does not solve a complex system:

“Higher vegetable intake, less or no free sugar, and reduction of meal portions.”
“If we have a combination, e.g., kefir + fruit + oats, this mix of fiber and protein will help promote satiety and maintain a feeling of fullness.”
“Above all, regular intake, together with other factors that define a healthy lifestyle – sleep, exercise, stress management, …”

A holistic approach is key for healthy digestion, energy, and well-being.

Personalized nutrition

General guidelines can help, but every body is different:

“Individually tailored 😉 not everything is for everyone.”

Adapting diets, meal plans, and lifestyle to the individual is what brings lasting well-being and supports healthy digestion.

Conclusion

Fermentation and fermented foods are not miracle cures. They are a change in mindset, taste, and daily routine of balanced, varied nutrition that supports healthy digestion, gut microbiota, immune system, and overall well-being. It is important to realize that trends often do not bring long-term benefits, so it is better to build habits that are lasting, personalized, and scientifically supported.