17 Fermented Foods That Improve Gut Health Naturally

When it comes to keeping your gut in check, reaching for medicine isn’t always the only answer. If you’re looking to support your digestive health holistically, fermented foods are nature’s way of giving your belly some TLC. Packed with probiotics and bursting with flavor, these foods do more than just spice up your plate—they can help improve gut health naturally. 

Sauerkraut

Made from fermented cabbage, sauerkraut is a great source of fiber, vitamins C and K, and probiotics. The fermentation process enhances its ability to promote good bacteria in your gut, which helps improve digestion and reduces inflammation. Sauerkraut is also rich in antioxidants, which protect against cellular damage. It’s easy to incorporate into meals, adding a tangy flavor to salads, sandwiches, or as a side dish. Just make sure to choose raw, unpasteurized varieties to maximize its probiotic benefits.

Kefir

Kefir is a fermented dairy product similar to yogurt but with a thinner consistency. It contains a wide range of probiotic strains, making it incredibly effective for promoting gut health. Its fermentation process also helps break down lactose, making it more digestible for those who are lactose intolerant. Rich in calcium, protein, and vitamin B12, kefir supports not only digestive health but overall well-being. Drink it on its own or add it to smoothies for a gut-boosting treat.

Kimchi

This traditional Korean dish is made from fermented vegetables, usually cabbage and radishes, and is spiced with chili, garlic, and ginger. Kimchi is not only full of probiotics but also packed with antioxidants, fiber, and essential vitamins like A and C. Its potent combination of spices and fermentation helps reduce inflammation and improve digestive function. Kimchi is also a versatile food that can be eaten as a side dish, added to stir-fries, or used to top off rice bowls. Regular consumption may improve both gut health and immune function.

Tempeh

A fermented soybean product, tempeh is a protein-rich food that also provides a substantial amount of probiotics. Its fermentation process increases the bioavailability of nutrients, making it a nutrient-dense choice for improving gut health. Tempeh is also a good source of prebiotics, which feed the good bacteria in your gut and promote a balanced microbiome. With a firm texture and nutty flavor, tempeh can be used in various dishes, from stir-fries to salads. Its probiotic content also supports better digestion and reduces inflammation.

Miso

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and koji (a type of fungus). Rich in probiotics, it helps improve digestion and supports a healthy gut microbiome. Miso is also loaded with essential nutrients like manganese, vitamin K, and copper. Incorporating miso into your diet is simple—use it in soups, dressings, or marinades for a savory, umami-rich flavor. Just remember to add it to dishes after cooking to preserve its beneficial bacteria.

Yogurt

Perhaps the most well-known fermented food, yogurt is packed with probiotics, specifically Lactobacillus and Bifidobacterium. These strains of bacteria help maintain a healthy balance in the gut, supporting digestion and reducing bloating. Yogurt is also rich in calcium and protein, making it a great choice for overall health. To maximize the probiotic benefits, opt for unsweetened, plain yogurt with live and active cultures. It’s a versatile food that can be eaten on its own, added to smoothies, or used as a base for dips.

Kombucha

Kombucha is a fermented tea that has grown in popularity for its probiotic content and detoxifying properties. Made from tea, sugar, and a symbiotic culture of bacteria and yeast (SCOBY), kombucha helps promote gut health by introducing beneficial bacteria into the digestive tract. It’s also rich in antioxidants and can help detoxify the liver. Available in a wide range of flavors, kombucha is a refreshing alternative to sugary drinks. Regular consumption can aid digestion, boost energy, and improve gut health.

Pickles (Fermented)

While not all pickles are fermented, those that are provide a good source of probiotics. Fermented pickles, made with saltwater brine instead of vinegar, support healthy gut bacteria by introducing beneficial strains like Lactobacillus. These pickles are also low in calories and high in fiber, making them a great snack for digestive health. They add a tangy, crunchy element to sandwiches, salads, or can be enjoyed on their own. Just ensure you’re choosing naturally fermented varieties for maximum gut benefits.

Natto

A staple in Japanese cuisine, natto is made from fermented soybeans and is particularly known for its high vitamin K2 content, which supports bone health. Natto also contains a powerful enzyme called nattokinase, which may help improve circulation and reduce blood clots. The fermentation process introduces beneficial bacteria into the gut, improving digestion and nutrient absorption. Though it has a strong flavor and slimy texture, natto can be eaten with rice, in sushi, or mixed into salads. Its potent probiotic content makes it a powerful ally for gut health.

Buttermilk

Traditional buttermilk, which is the liquid left behind after churning butter, is fermented and rich in probiotics. It contains strains of good bacteria that aid digestion and promote a healthy gut environment. Buttermilk is also low in fat and high in calcium and B vitamins, making it a nutritious addition to any diet. It can be enjoyed on its own or used in recipes for pancakes, dressings, or baked goods. Drinking buttermilk regularly may help improve digestion and boost immunity.

Kvass

Originating from Eastern Europe, kvass is a fermented beverage typically made from rye bread, although modern varieties may use beets or other vegetables. Kvass is rich in beneficial bacteria that improve gut health and aid in digestion. It’s also a great source of B vitamins and antioxidants, which support overall health. The drink has a tangy, earthy flavor and can be consumed on its own or used as a base for soups. Adding kvass to your diet can help balance your gut flora and improve digestion.

Lassi

A popular Indian drink, lassi is made from yogurt and water, often spiced or sweetened for added flavor. It is rich in probiotics, which help improve digestion and promote a healthy gut. Lassi also contains calcium and protein, making it a nutritious option for boosting both gut health and overall wellness. You can enjoy it plain, with a touch of salt and cumin, or sweetened with fruits like mango. It’s an excellent drink to aid digestion after a meal, especially in hot climates.

Rejuvelac

Rejuvelac is a fermented liquid made from sprouted grains, typically wheat or rye. It’s rich in enzymes and probiotics that support gut health by improving digestion and nutrient absorption. This drink is also high in vitamins B, E, and K, providing additional nutritional benefits. Rejuvelac has a slightly tangy, lemony flavor and can be consumed on its own or used as a base for smoothies. It’s an excellent alternative for those looking to add more probiotics to their diet without consuming dairy.

Sourdough Bread

Sourdough is a fermented bread made using naturally occurring lactobacilli and yeast. The fermentation process breaks down gluten, making it easier to digest than regular bread, and introduces beneficial bacteria that support gut health. Sourdough also has a lower glycemic index than other bread, which can help with blood sugar control. Its tangy flavor and chewy texture make it a favorite for sandwiches and toast. Opt for whole grain varieties to maximize the fiber and nutrient content while reaping the gut-boosting benefits.

Apple Cider Vinegar

Apple cider vinegar (ACV) is made from fermented apples and has been used for centuries for its health benefits, particularly for gut health. The fermentation process produces acetic acid, which can improve digestion and the absorption of nutrients. ACV also contains probiotics that help balance gut bacteria, supporting overall digestive health. You can use it in salad dressings, drink it diluted with water, or add it to marinades. Regular consumption of ACV may help with bloating and indigestion.

Garlic Fermented in Honey

This unique combination offers not only gut health benefits but also a boost to the immune system. Fermenting garlic in honey creates a sweet, tangy, and slightly spicy mixture that introduces beneficial bacteria to your gut. Garlic is rich in prebiotics, which feed the good bacteria in your digestive system, while honey provides enzymes and nutrients that aid digestion. This fermented mixture can be eaten on its own, spread on toast, or added to tea. Regular consumption supports both gut health and overall wellness.

Fermented Carrots

Fermented carrots are a crunchy, tangy snack that’s easy to make and full of probiotics. The fermentation process helps preserve the natural nutrients in carrots, while introducing good bacteria that improve gut health. Rich in beta-carotene, fiber, and antioxidants, fermented carrots support digestion and overall health. They can be eaten on their own as a snack or added to salads and sandwiches. Fermented carrots are an excellent way to add gut-friendly probiotics to your diet while enjoying a nutritious, flavorful treat.

This article originally appeared on RetailShout.

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