5 fermented foods to boost your gut health

Realign your gut microbiome with these fermented foods packed with probiotic nutrients

In 2021, the catchphrase “My tummy hurts but I'm being so brave about it” spread like wildfire on Twitter. Clearly, it struck a chord—an upset stomach, combined with bloating, gas, diarrhoea or constipation, is a common sign that your gut is screaming for good bacteria to rebalance your gut microbiome.

If you’re looking to change up your diet to improve your gut health, look no further than fermented foods, which are probiotic and will work wonders for your gut health. With many on the market that’s unprocessed and free of added sugars or preservatives, here are some of the best fermented foods for you to soothe your upset stomach and improve your gut health.

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1. Kimchi

Above Kimchi (Photo: Adobe Stock)

Besides being the number one Korean staple side dish, kimchi has a reputation for being one of the healthiest fermented foods. The most common type of kimchi is cabbage kimchi, which is preserved with salt, ginger, garlic, onions, chilli powder, and other seasonings. While it’s fermenting, lactic acid bacteria produces lactic acid, which is responsible for kimchi’s characteristic sour and acidic flavour. It’s this probiotic bacteria that will increase the amount of good bacteria in your gut, stabilising your digestion and immune system—not to mention its anti-inflammatory and antioxidant properties.

Not a fan of spice? Opt for dongchimi instead, a radish water kimchi that doesn’t use chilli powder.

2. Kombucha

Above Kombucha (Photo: Adobe Stock)

Kombucha has become one of the most popular fermented drinks in recent memory, and for good reason. It’s a sweetened black tea that’s fermented with a mother culture of bacteria and yeast, which consumes the sugar in the tea to produce alcohol, carbon dioxide, and other compounds like acetic and lactic acid. It’s why kombucha has that slight alcoholic tang and an effervescence that’s caused by carbon dioxide production.

3. Sourdough

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Sourdough is one of the simplest pleasures in life, but did you know it’s also probiotic? Sourdough is leavened by a starter, which is a small mixture of flour and water that’s naturally fermented by letting it mature and ‘feeding’ it with more flour and water daily. Over time, wild yeast will consume the sugars and starches in the flour, producing alcohol, carbon dioxide, and a host of other bacteria such as lactic acid bacteria that you won’t get if you use commercial yeast to leaven your dough. The result is a loaf with a beautiful sourdough tang, and rest assured that while you indulge in a good loaf of bread, you'll be doing your gut a favour.

4. Fermented soy beans

Above Miso (Photo: Adobe Stock)

So many cultures have their own versions of fermented soy beans. For the Japanese it’s miso, the Koreans doenjang, and the Thai tao-jeow. Whatever it is, these soy bean pastes don’t just pack an intense flavour punch, they also contain acids and probiotic bacteria that’s the byproduct of fermentation, adding more good bacteria in your gut. With its additional vitamins and links to reduced risk of cancer, it’s one ingredient that should be a staple in your kitchen.

5. Yoghurt

Above Yoghurt (Photo: Adobe Stock)

Yoghurt is one of the best fermented foods to boost your gut health. Made by introducing a bacteria culture to heated milk, yoghurt is highly probiotic with lactic acid bacteria that gives it its signature tang. Choose plain, unsweetened Greek yoghurt for the best results, which you can then mix with other ingredients like fresh fruit, berries, or jam for a nutritious breakfast.

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Topics

Fermented food Gut health Probiotic

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