Cultured: How Ancient Foods Can Feed Our Microbiome

by Katherine Harmon Courage

A revealing look at the 300 trillion microorganisms that keep us healthy—and the foods they need to thrive

These days, probiotic yogurt and other “gut-friendly” foods line supermarket shelves. But what’s the best way to feed our all-important microbiome—and what is a microbiome, anyway?

In this engaging and eye-opening book, science journalist Katherine Harmon Courage investigates these questions, presenting a deep dive into the ancient food traditions and the latest research for maintaining a healthy gut. Courage’s insights include:

• Meet your microbiome: What it is, how it works, and why it’s essential for our immune system–and overall health
• Gut-friendly food traditions: A guided tour of artisanal makers of yogurt, kimchi, kefir, kombucha, olives, cocoa, and other vibrant, ancient foods from around the world that feed our microbiome (along with simple recipes for curious at-home cooks)
• Cutting-edge science: A first-hand look at some of the top lab facilities where microbiologists are working to better understand the human gut and how to feed it for good health

Equal parts science explainer, culinary investigation, and global roadmap for healthy eating, Cultured offers a wealth of information for anyone interested in making smart food choices in our not-so-gut-friendly modern world.

PRAISE
“Deeply researched but conversational and even funny, Cultured is the guide we need to make sense of the hope and hype of microbiome science and what it means for our everyday lives.”
–Maryn McKenna, author of Big Chicken, Superbug, and Beating Back the Devil

“This enthralling book sounds the clarion call to end the senseless onslaught of warfare waged against our microbial symbionts. It is time to embrace the world within us and feed the ferment that keeps us happy and healthy.”
–Ken Albala, Professor of History University of the Pacific

Genres: Nonfiction, Health, Food, Science, Nutrition, Audiobook, History

288 pages, Hardcover

Published February 12, 2019

About the author

Katherine Harmon Courage is an award-winning freelance journalist, editor, and author.

She has written for The New York Times, Wired, Gourmet, Popular Science, Prevention, ESPN The Magazine, as well as numerous websites including NationalGeographic.com, Time.com, Oprah.com, NPR.org, FastCompany.com, and Nature.com. Her work ranges from breaking science news to features about food. And she has dabbled in podcasts and video along the way. Prior to becoming an independent journalist, she worked as a reporter and editor at Scientific American.

Her second book, Cultured: How Ancient Foods Can Feed Our Microbiome is out now from Penguin Random House. She is also the author of Octopus! The Most Mysterious Creature In the Sea. And her work was featured in The Best American Science and Nature Writing 2013.

Reviews

[Deborah Stevens · Rating 5 out of 5]

Great look at the interplay between the human microbiome and the pre- and probiotic foods that we offer to it.

Accessible for a popular audience and yet more solid research and measured promises than much of the current day hype about the magical qualities of fermented foods.

Recommended for science-interested readers, those with gut issues, or those simply motivated to sort out truth from exaggeration on this evolving, fascinating scientific topic.

[Leigh Steiner · Rating 3 out of 5]

More rigorous than a lot of popular books on the same subject, and a very pleasant and well written read (super excited to try some of the recipes!)

My big criticism is the use of “obesity” as a shorthand for “ill-health” even while describing bad outcomes that strike across BMI boundaries. A really disappointing lack in an otherwise solid book.

[Biggus · Rating 1 out of 5]

The thing about this book is that it is half good. When the author stays on topic, all the info is good, the conclusions solid, and the general tone is spot on.

Then, the author strays off topic, and starts to push an agenda. A vegetarian, low fat, meat is bad agenda, and tries to weave the facts with the false beliefs. Whenever you hear a person talk about "high cholesterol" in a way to support their position of whatever they are promoting lowering it, you know with certainty they haven't the faintest clue what they are talking about. I won't go into details, but trust me, the term "high cholesterol" is totally meaningless.

I should have known early on that this book was heading in a bad direction. I heard (audiobook) the word "Nestlé" at least twice, and when I heard it, I am saying "why is a book about our microbiome talking about a company that sells products made from the most harmful legal drug that ever existed?"

How can a book that spends a huge amount of time extolling the virtues of yoghurt, not point out that the vast majority of it sold on supermarket shelves is little more than a sugar laden treat disguised as health food? I mean, if you are told that yoghurt is good for you, then it is good for you, right? Wrong. :( Yoghurt that is not full of sugar and artificial junk is supremely good for you, but the rest, not so much. Not into conspiracy theories, but I guess Nestlé has its hand in the yogurt cash cow, so this might explain why the author seems to have overlooked the fact that most supermarket yoghurt will harm you more than help you?

The book is full of low-fat nonsense, vegetarian anti-meat delusions, and cognitive dissonance. Chips are high carb, not high fat, and high fat diets aren't bad, it is high fat diets when combined with high carb diets that are bad, two totally different things.

You might delay diabesity by following this book, but it'll get you in the end. There's no such thing as healthy grain, and if vegetarianism is an example of following history, we must be from two different planets.

Look elsewhere for information on this emerging science,, preferably one that doesn't have an agenda, and sticks to facts, not beliefs.

Audiobook:
IF the book continued on as well as it started, I could have tolerated the preppy, witty, chick lit narrator, but her staggeringly miscast tone and flippancy just added to my woes. I made it through six hours of this, and I had to pull the plug. I learned nothing helpful and neither will you. So many better books on the subject, read them instead and save yourselves from this.

[Holly · Rating 4 out of 5]

I've read almost every popular book about the microbiome published in the last few years. This one combines all the commonly-known recent research (i.e., nothing new in this aspect) with a primer on fermented foods and the art of fermentation. - Although I'm still not to the point of seeking out "natto," my interest in making my own kimchi is renewed (after being intimidated by the NOLA Guide to Fermentation.)

[Suzanne · Rating 4 out of 5]

After hearing Katherine give a book talk at my local book festival, I begged my library to add this book!

I feel like this takes on a difficult topic in an approachable, scientific way. Rather than dipping into pseudo-science or weird, unreviewed statements a la Dr. Oz, we actually hear from peer-reviewed science and front-line researchers and makers. The gaps and flaws and unknowns of this field are acknowledged.

I really like when science journalists bring something into the light and do the research to make the conversation more open for someone who is just an interested party. This book does advance the conversation and does offer both a list of great foodie vacations (yogurt tasting in Greece!) as well as thoughtful science.

The only place where the audiobook struggles a little is that this book does contain recipes. Reading off recipes is always a little...weird? The format doesn't fully work there, but the narrator is otherwise quite lovely.

[Claudia · Rating 4 out of 5]

review to follow
2025-024

[Healthypedia · Rating 4 out of 5]

‘Cultured’ offers a fascinating look at 300 trillion microorganisms in our gut and the nourishing foods that support their growth.

For millions of years, trillions of bacteria have made their home inside our bodies, and they are far from just idle occupants. These microorganisms play a vital role in supporting our immune system, helping us absorb essential nutrients from food, and maintaining the overall health of our bodies. Without them, we would be vulnerable to opportunistic pathogens, rendering us defenceless and at risk. In short, their presence is absolutely crucial to our survival.

In this review, we will take a look at the book ‘Cultured’ by Katherine Harmon Courage, which delves into the fascinating world of gut health and provides in-depth insights on what to eat to make the gut microbiome thrive.


Author’s background

Katherine Harmon Courage is an accomplished and award-winning journalist, known for her exceptional contributions to various prestigious publications such as The New York Times, Wired, National Geographic, Scientific American, TIME, and The Washington Post.

Her remarkable writing has been featured in “The Best American Science and Nature Writing.”


What is the book about?

In ‘Cultured’ by Katherine Harmon Courage, we embark on a fascinating exploration of the special connection between us humans and our microbiomes – the tiny living beings inside us. These incredible microorganisms are like superheroes, keeping our immune system strong and safeguarding our overall health. Without them, we’d be more susceptible to harmful germs, diseases and infections.

Courage delves into how our diet deeply impacts our microbiomes, the communities of tiny organisms within us. The book explores how our changing eating habits have influenced these microbial communities, from ancient food traditions to modern diets. The author highlights the significant effects of various foods on our gut microbiome and how they impact our overall well-being. Surprisingly, even a single meal can cause noticeable changes in our microbiome within a day.

Throughout the book, we can come across stories about the author’s captivating journeys to different parts of the world, exploring cuisines known for their connection to longevity and vibrant health. She uncovers the wisdom and unique flavours present in traditional foods, which play a crucial role in supporting and nurturing our microbiomes. From Greece to Seoul, from the Swiss Alps to Tokyo, the book takes readers on an exciting culinary adventure, showcasing diverse food cultures that benefit our microbiota.

Instead of promoting quick-fix diet solutions, ‘Cultured’ encourages a consistent diet that includes foods beneficial for a healthy gut. The book advocates for a preference for authentic and natural foods, fostering a taste for nourishing choices that positively influence both our microbiomes and overall health.


Key takeaways from ‘Cultured’

1. Eat fibre to be a good host to your gut microbes

Being a good host to our gut microbes involves ensuring they receive adequate nourishment, with fibre playing a crucial role. Fibre consists of complex carbohydrates that are not easily digested by our bodies, allowing them to reach the lower intestine intact, where they serve as a source of sustenance for beneficial microbes.

Unfortunately, modern diets have significantly reduced the consumption of fibre. The average American’s daily fibre intake is only about 15 grams, falling well short of the recommended 30 grams or more. In contrast, our ancestors likely consumed approximately 100 to 150 grams of fibre daily, while some traditional African diets still supply 60 to 140 grams of fibre each day.

Research indicates that the decrease in fibre intake has led to alterations in the gut microbiota and an elevated risk of Western-associated ailments, such as inflammatory bowel disease (IBD). On the other hand, adopting a high-fibre diet can have positive effects on the gut microbiota in as little as two weeks.

2. Our gut microbiota is head over heels for fermented and pickled foods

Note from Healthypedia

Pickling and fermenting differ in how they achieve a sour flavour. Pickled foods become sour by soaking in an acidic brine, whereas fermented foods get their sourness from a chemical reaction between sugars and bacteria.

Fermented veggies and fruits

Pickled and fermented foods are associated with various health advantages. The fermentation process involves managing spoilage by creating a favourable environment for beneficial microbes to thrive and outcompete harmful ones. This results in a safe, tangy, and microbe-rich food that enhances dietary diversity and may provide extra health benefits. The pickling process is a dynamic journey, with different microbial species and strains taking turns in dominance, contributing to the captivating and flavorful world of fermented vegetables and fruits.

Fermented grains

Fermented grain products have been central to Asian fermentation traditions, offering culturally significant beverages with rich flavours, intoxicating compounds, and unexpected microbes. Historical alcoholic beverages often contained live microbes, and some ancient fermentation processes involved mastication to introduce initial doses of microbes. From rice-based drinks in ancient China to mouth-chewed beverages in Japan and South America, fermentation methods varied across cultures.

Today, while many beers are brewed in sterile environments with specific yeast strains, some brewers still create wild ales with diverse microbial profiles. Molded rice, or koji, is essential in Asian fermented foods like miso, soy sauce, and sake. Fermented grains provide prebiotic food for beneficial gut microbes, promoting gut health.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Provides a more rigorous approach compared to many popular books on the same subject.
• Presents the information in an accessible and well-written manner.
• Offers recipes designed for improving gut microbiota.
• Presents interesting facts and unique food discoveries, like kiviak in Greenland, adding to the book’s appeal for those interested in food, health, and history.

Weaknesses:
• An overemphasis on vegetarian, low-fat, and anti-meat diets compromises the objectivity of the information presented.
• Promoting low-fat concepts without acknowledging the differences between high-fat and high-carb diets can result in misunderstandings about dietary health.


Best quotes from ‘Cultured’

“More precisely, we’ve had help from the trillions of bacteria, fungi, viruses, and archaea that have inhabited our bodies for millions of years – and had existed on this planet for billions of years before we even came along. Walt Whitman was more correct than he ever could have known. We contain multitudes beyond our wildest imaginations.”

“But human genes explain only about 30 percent of the risk for Crohn’s disease and 10 percent of the risk for ulcerative colitis, says Gary Wu…”

“At Ozuké, kimchi is the best-selling pickle. To make it, they usually ferment their chosen veggie blend for a week or two, depending on how warm it is and what ingredients are in the ferment. The process pretty much takes care of itself. ‘If it has everything it needs, it just goes for it,’ Willow King says.”


Final takeaway

‘Cultured’ by Katherine Harmon Courage is a captivating and well-researched journey into the fascinating world of our gut microbiome. Courage skillfully navigates the complex interplay between human health and the multitudes of microorganisms that reside within us.

This book is a must-read for science-interested readers, health-conscious individuals, and anyone curious about the profound impact of our dietary choices on our overall well-being. Whether you’re seeking to enhance your gut health, explore the rich traditions of fermented foods, or simply delve into the captivating science behind our microbiome, ‘Cultured’ offers a thought-provoking and enjoyable read for all.

[Naomi Krokowski · Rating 4 out of 5]

What a great adventure the author went on! Finding out how different parts of the world ferment foods and benefit their health sounds like such intrepid fun. Her analogies are entertaining and informative, and her exploration of the science behind these processes is illuminating science for laypeople. I enjoyed the recipes and feel politely challenged to diversify my diet as I appreciate the microbial multitudes within.

[Lauren Welch · Rating 5 out of 5]

This was a well-researched book and an interesting read. She gives us a really great overview of what we know so far about the microbiome in our gut, what it does for us, and how our modern diets are hurting it. I knew most of this from reading "Gut: an Inside Story of our Bodies Most Underrated Organ" as well as a bunch of internet articles. But this book gave me a clearer picture of prebiotics vs. probiotics, and how fermented foods are so much better than probiotic supplements. Also, she informs us that many mass-marketed fermented foods we buy at the grocery store lack the biodiversity (all the good stuff) of either wild-fermented or hand-fermented foods.

But what sets this book apart is the ancient history of fermented foods, which I found really interesting and definitely shifted my perspective on aged, fermented, and pickled foods. Included in these chapters are traditional recipes. I made yogurt for the first time and it came out great! It's a good way to use up milk that has hit its expiration date but is still okay. I'm currently making sauerkraut with the cabbage from my garden. I also have some fun new facts to shock people- like kiviak, a traditional food in Greenland of sea birds fermented inside the body of a seal.

The author ends the book by persuading us to ferment our own foods in order to preserve the rich biodiversity of gut microbes that have evolved with us. This is a great read if you are interested in food, health, or history.

[Sella Irawan · Rating 4 out of 5]

When you start realize and aware the tiny little things inside your body especially your gut. You will be surprised what really happen in there.

Inside your gut, there is a jungle with 300 trilion microorganisms live in there and help us to maintain our health. The gut, the most underrated organ in our body, provide
Most essential things that our body need.

In this book, a journalist Katherine helps us to dive inside our gut and meet these bugs. She also explaine how to feed our microbes based on how our ancestors did for thousands years ago.

We will travel along to know the traditional cuisine from all over the world. From the Yogurt in Greece, koji in japan, kimchi in korea, tempeh in indonesia to kiviak in greenland. All of this cuisine is fermented, giving our body extra visitors. Our ancestors ate these type of food everydays in every meals. So it becomes cultures.

You'll be roaming when read about name of species bacteria, or chemical therm. But that's okay, the poin is that the way we eat, the type of food we choose will affect to our bugs. Because they help maintain our body, so we must maintain them too. We eat not only for taste our buds, but to help them live and survive.

[Frank Wild · Rating 2 out of 5]

Our microbiome is incredibly rich, dense and complex, taking millions of years to evolve. Recreating and repairing our guts is difficult and hard to explain so instead the author says only to eat more fibre and eat more plants. Wow. Never heard that before :-p Maybe if I also embrace Jesus into my heart, then my microbiome can just fix itself?! Oh how I wish life were that simple.

This book features a fun cultural expedition into the history of fermented foods which was nice, but the reason I’m reading the book is because my body is broken after a decade of veganism. So her overly simplified ‘eat more vegetables’ and ‘eat more fibre’ are weak answers and weaker science (epidemiology isn’t causation, confounding variables are real, correlation… is… not… causation!). If her theories were correct, I guess my gut wouldn’t still be in a mess, and I wouldn’t have found her book? Life’s sometimes delicious in it’s irony, eh folks!?

RATING: 2 Stars because the culture trip was fun. This isn’t a scientific book to base decisions off though.

[Heidi · Rating 4 out of 5]

A nice review of the health benefits of some specific foods, how they help us, how they're made and the cultures they come from. She talks probiotics, prebiotics and how the right bacterias fed by the right foods can help. It seems like there is still a lot of research to go on what exactly is good for you, but there is a general understanding of what's bad for you in a lot of modern diets. She talks up the healthy stuff from sauerkraut & kimchee(which apparently has a national holiday where everybody in Korea makes their batch for the next year) to some truly crazy sounding Scandinavian dishes. She interviews professional chefs, picklers, microbiologists and cookbook writers. She includes some recipes and describes various foods that fit in the overall category.

A happy interesting read that might be useful next time you've got more veggies than you know what to do with.

Audiobook read through Libby and SF Public Library.

[Nicole · Rating 3 out of 5]

Not a bad listen over all, but I don't think there was anything ground breaking I took from this book having read similar books previous to this one.
If you're looking into an intro of fermented food and their benefits then yeh, do it up.
Something I couldn't tell from this book is the author gives "instructions" of how to make some of the foods she talks about, but the directions sounded vague, maybe in the printed version it's better to follow? This goes back to what I was saying earlier though, if you want to get into making fermented foods there are other books out there that are better. Especially as a cookbook.
3/5 stars

Other books I've read that have intersecting topics:
The Good Gut by Justin & Erica Sonnenburg

[Cerealflakes · Rating 4 out of 5]

This is a well-written book about our gut bacteria. I found this book especially interesting because she described the kinds of fermented foods that have been eaten for thousands of years all around the world, including many that sound truly horrifying.

The book includes recipes and the author explains the different kinds of bacteria that can be found in each of the different foods.

The author also explains the current medical thinking on how our gut bacteria works in concert with out immune system to keep us healthy.

I have read many of the books on gut bacteria and learned new things from this book.

[Moran · Rating 3 out of 5]

I found some interesting things in this book. The first part is a well-written vulgarisation of host-microbial interactions and their importance in human health and disease. The second part is a cultural journey diving into the history of fermented foods from all over the world. I discovered a lot of food I did not know and will definitely try some!
Now, although it's becoming evident that the microbiome plays a pivotal role in human health and disease, and that it can be influenced by diet, there's still a lot of unknown. Correlation does not imply causation. So yes fermented food is interesting but it's not a panacea - and I don't think drinking kombucha will make you immune to diseases or magically heal you. I wish the author made that point a bit more clear.

[Aaron · Rating 4 out of 5]

Our microbiome is an uncharted territory that has only recently begun to be researched to determine how it has changed as Western diets have become processed, refined, and less reliant on traditional preservation methods.

Cultured explores the many different types of foods and beverages that are made by fermenting. This encompasses dairy, vegetables, legumes, meats, and tea. I found some of the passages quite fascinating. The sheer amount and diversity of the ways humans have fermented foods goes beyond just yogurt, sauerkraut, and kombucha.

I would love more explanation and scientific explanation about how the microbiome changes as we add cultured foods back into our diets.

[Kris · Rating 3 out of 5]

A well-written, thorough book about fermented foods.

While I enjoyed the travel log of the various countries that are most adept at fermented food and enjoyed the history ... I found that I was skipping multiple pages toward the end.

I had hoped that I would read more information about how the fermented food could, indeed "Feed our Microbiome" ... but instead read that there are a myriad of ways that the food can help us, but science still doesn't understand why.

So ... for me, not very helpful.

[DeadWhiteRabbit · Rating 3 out of 5]

As much as I want to say this book was amazing, I kept wishing she was sharing where she got her information. The book as a whole was interesting, inspiring and I was introduced to different kinds of ferments that I didn’t even know about as a “seasoned fermenter.” I listened to the audiobook so potentially she has a reference key in the back of the book, but some of the things she said, especially in the first few chapters, I’m not sure were accurate. I would recommend the book, but with caution not to read it as Bible, but information.

[Jessica Min · Rating 4 out of 5]

3.5-4 stars

A solid read with a diverse range of examples, and I liked learning about examples of traditional food from many different parts of the world.

This strikes a good balance of technical detail (and I’m assuming accuracy) while being digestible (ha ha pun unintended) and engaging. It took me a number of months to read, but I didn’t find the examples growing unduly repetitive which can be a weakness of educational but approachable books.

[Evan Harris · Rating 2 out of 5]

While some sections were actively interesting, they mostly weren't. The general thesis of "eat more fermented foods, more fiber, and less ultra-processed" doesn't need a book this long.

As well there was a lot of "one study showed" and then significantly greater assumptions than the data of one study would show. Including what seemed to be a reference to the discredited work of Wakefield (this was not specifically cited).

[Diane · Rating 3 out of 5]

This was an interesting overview of world fermented and prebiotic foods, but it didn't give many studies of the health benefits of these foods, I can only recall one anecdotal example of how these foods improved someone's health. Most of these foods are not available in the US and the ones that are I was already aware of.

[Dania Ellingson · Rating 4 out of 5]

Very interesting read! The writing wasn't always my favorite (a few of the attempts at wit/cleverness didn't quite land for me), but overall I would definitely recommend the book both for the content and the delivery.

A very approachable introduction to the world of cultured foods and how the human micro biome affects our health!

[Diane Patterson · Rating 3 out of 5]

Okay, interesting book, but how do you write a book like this reportedly stuffed full of facts and have NO references? No endnotes or footnotes? There’s a short bibliography at the end “for further reading” but…uh…no, this marks you down a star. (Particularly when it has footnotes, but they’re just authorial asides.)

Pity, interesting subject matter!

[Meagan · Rating 3 out of 5]

Was surprised to learn the history and makings of Japanese natto. That is the most interesting part of the book, everything else I kind of glossed over. Now I want to go to the natto museum next time I go to Japan...not that I like the stuff, but it is fascinating.

[Charmaine Miller · Rating 4 out of 5]

I came upon this book because of my interest in yogurt, and though I was really satisfied with the information about yogurt, I wasn’t as captivated by all of the other fermented foods the author goes into great detail about. But that just might be me. It was a well written and researched book!

[Claire Taylor]

A really engaging and interesting look at probiotic foods in various cultures and how they are incorporated into daily life.

Full review: https://bookloverspizza.com/review-cu...

[Joe Darden · Rating 4 out of 5]

Good Read

Good, easy to read and an interesting take on popular subject. I was especially pleased by the detail in pre and pro biotics. This book doesn’t really break new ground, and comes up a little thin on academic research and references.

[Heather · Rating 5 out of 5]

This was an informative and lively read on cultured foods. I had no idea fermenting was available to anything - milks, meat, vegetables, you name it! It inspired me to start fermenting at home.

[Jill Prouty · Rating 3 out of 5]

It was okay. A bit boring at times

[Diana · Rating 4 out of 5]

A good introduction to fermented foods around the world including their history, the science behind how they work and a few recipes to create your own fermented foods.