Want to learn more about the best fermented foods for gut health? This post is for you!
Today we're diving deep into one of my ultimate obsessions, fermented foods. Now I know what you may be thinking - kimchi? Sauerkraut? Those stinky things? Yup, those are the ones.
But hear me out before you knock them. For years I struggled with an unbalanced gut, digestion issues, bloating, you name it. No amount of probiotics seemed to make a dent. But a few years ago I decided to fully lean into traditional fermented foods and wow, what a difference it has made!
I’m not just talking about less bloating and more regular bathroom visits (though those are nice perks). I’m talking about how my energy levels have skyrocketed, my brain fog is gone, and I even feel like my skin has started to really shine.
So in this post, I’m breaking down the top 5 fermented foods I’ve added to turbocharge my gut health and feel like a new person.
Here you will learn more about the benefits of fermented foods, and will read about sauerkraut, kimchi, kefir, and so much more! After learning about these fermented foods, you will soon be able to know exactly which ones to stock up on and go for the next time that stomach pain hits.
This post is all about the "Best Fermented Foods for Gut Health".
Looking to take your gut health even further? Check out our post about gut health habits and how you can level-up your microbiome with these easy tips and tricks!
Key Takeaways
- Fermented foods like sauerkraut, kimchi, and kefir contain probiotics that improve digestion, enhance gut health, and support the immune system. Consuming them regularly aids issues like bloating and constipation.
- 5 of the top fermented options include sauerkraut, kimchi, kefir, Greek yogurt, and apple cider vinegar. These provide a diversity of gut-healthy probiotics.
- Potential downsides of fermented items include high histamine or sodium content. Those with dairy sensitivity should also opt for non-dairy choices like kimchi and apple cider vinegar.
What is Fermented Food?
Fermented foods are foods that have been through a process of lactofermentation. This is when natural bacteria feed on the sugars and starches in the food, producing lactic acid as a byproduct. The lactic acid acts as a natural preservative, preventing spoilage while also giving the food a tangy, acidic taste.
Common examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, kombucha, miso, tempeh, and some pickles.
Fermented Foods and Gut Health
The fermentation process not only preserves the food and enhances the flavor, but it also makes these foods richer in probiotics. Probiotics are the “good” beneficial bacteria that support digestive and overall health.
Consuming fermented foods helps introduce more of these healthy bacteria into your gut microbiome. A healthy, balanced gut microbiome has been linked to many health benefits including improved digestion, better immunity, increased nutrient absorption from foods, reduced inflammation, and even mental health benefits like reduced anxiety and depression.
In today’s highly-sanitized world full of processed foods, our gut microbiomes have taken a hit. Eating more fermented foods is an easy, natural way to rebalance our internal gut environment.
With their unique sour taste and numerous health perks, adding some fermented foods into your diet is a smart choice.
5 Best Fermented Foods for Gut Health
#1: Sauerkraut
Sauerkraut is the first food on my Best Fermented Foods for Gut Health list.
With a lot of products, I try to buy local whenever possible. I genuinely like supporting “local” for most things. And food-wise I think that you tend to get a fresher, more nutrient-packed product.
That being said, Eden Sauerkraut is really a good, convenient fermented product. This is always nice for when I am in a pinch and don't see a good local option.
Sauerkraut Benefits
Sauerkraut is essentially a sour, fermented cabbage. This means that 1) you get all the benefits of eating cabbage (i.e- heart healthy, improves digestion, rich in Vitamin C), and 2) you boost all of those “cabbage” benefits with fermentation (i.e- probiotics) and bam…you get one of the best fermented foods for gut health!
How Do You Make Sauerkraut
Sauerkraut is actually pretty easy to make. And, like most things, it tastes SO much better than when you buy it in the store.
The steps in making sauerkraut (or fermented cabbage) uses a processing method that takes the beneficial bacteria found in cabbage and converts it into the same lactobacillus (probiotic) that is found in yogurt. This in turn supports your digestive health, can reduce inflammation, and may even boost your nutrient absorption.
Most sauerkraut recipes involve chopping up cabbage, and adding things such as caraway seeds and salt to help bring out the flavor and ferment the cabbage.
Once the sauerkraut and other ingredients are assembled and put into a storage container (ie.-mason jars), you generally need to wait about 3-4 weeks for the sauerkraut to fully ferment and be ready for eating.
Sauerkraut Recipes
Sauerkraut recipes come in many forms. Here are some of my favorite below.
TheSpruceEats Sauerkraut recipe- I particularly like this sauerkraut recipe from TheSpruceEats, which adds in mustard seeds and juniper berries. It's a slightly different take on traditional sauerkraut.
The Kitchn Sauerkraut recipe- I also love this recipe because it involves only the basic three ingredients (cabbage, salt and caraway seeds). It's a good starter recipe that you can add ingredients to and get creative with later on.
Sauerkraut Gut Health Shots– #4 on the Wellness Shot list are Sauerkraut shots. While this recipe doesn't teach you how to make sauerkraut per se, it explains about sauerkraut wellness shots and some sauerkraut wellness shot recipe recommendations.
#2: Kefir
Second on the list is the fermented dairy product, kefir.
Kefir is generally found near the milk section of most grocery stores. I particularly like this kefir product from Green Valley Creamery.
What is Kefir?
Kefir is a fermented milk drink that is very popular for gut health. Mainly because it contains probiotics, which are closely linked to improved gut health and digestion.
The good news for all of you lactose-intolerant people is that kefir can generally be consumed safely for people with lactose sensitivities. Not convinced? You can also make your own kefir that is dairy-free and made with a coconut milk base.
Kefir Benefits
The name kefir comes from the Turkish word “keyif”, meaning feeling good after you eat. And that generally is what it does!
Kefir is a powerful probiotic that gives you a much larger probiotic punch than yogurt. It contains up to 61 strains of beneficial bacteria and yeasts, which makes this not only a rich source of probiotics but a really diverse one too.
In addition to being beneficial to our guts, kefir shows evidence of helping protect against cancer, can benefit our cardiovascular health, and can lower the risk of osteoporosis.
What does Kefir Taste Like?
So, like most products in the Best Fermented Foods for Gut Health list, Kefir is a bit sour. Many people describe it as a "drinkable yogurt". I would say that it most closely compares to Greek Yogurt, only a much thinner version.
While you can find sweetened versions of kefir at the grocery store or other outlets, I would advise you to stay clear of those. Sugar generally is not good for gut health. It can unbalance your microbiome and lead to decreased amounts of good bacteria in your gut.
If you absolutely need to sweeten kefir, I recommend adding a small amount of stevia versus honey or maple syrup. Honey and maple syrup are not ideal as they have a very high glycemic index and can also cause havoc to your microbiome.
Recipes with Kefir
- How to Make Homemade Milk Kefir – You can't get any easier than this. This 2-recipe classic will make this probiotic-rich drink a staple in your kitchen
- Kefir Avocado Green Goddess Dressing– Both GAPS-friendly and gluten-free. This recipe is tangy and delicious!
- Butternut Squash with Garlic Kefir Chimichurri Sauce– My mouth waters and just reading the title of this recipe. It is slightly more involved than the other recipes, but very health and delicious.
#3: Kimchi
Oh, kimchi…how I love thee! It's such a good and tasty counterpart to so many meals.
But when in a pinch, this Sinto Gourmet brand of Kimchi is pretty tasty and can be found rather easily online or in the refrigerated section of most grocery stores. I love eating it throughout the day as a healthy snack!
What is Kimchi?
Kimchi is a traditional Korean dish that generally contains fermented vegetables such as Napa cabbage, Korean radish, scallions, ginger, and garlic flakes. Like most fermented foods, kimchi has a sour flavor to it.
Baechu (Napa cabbage) kimchi is probably the best-known kimchi. And, like its name implies, Baechu kimchi is made with fermented Napa cabbage. It can be eaten when freshly made, or fermented for months to achieve that sour, fermented taste.
In Korean culture kimchi is served with almost every meal as either a side dish, appetizer, or even as part of the main entree.
Fun fact: Koreans eat over 40 pounds of kimchi per person per year, and they generally say “kimchi” instead of “cheese” when getting their pictures taken.
Kimchi benefits
Kimchi has so many benefits that go beyond improving gut health and definitely gives a boost to our overall health.
It is loaded with vitamins, minerals, and antioxidants. Plus, it is an excellent source of some key vitamins, such as vitamin C, vitamin K, folate, choline, and even potassium.
Health.com declared kimchi as one of the “World's Healthiest Foods” due to not only its high vitamin content but also the loads of probiotics that make up this delicious fermented treat.
Kimchi Recipes
As with most fermented foods, the hardest part of making kimchi is the time involved in making it. You need to be patient. Also, be prepared to wait for things like salting and rinsing the cabbage, and of course the fermentation (which can take anywhere from several days to weeks.)
Stick with it. I promise, that it will all be worth it and give you a yummy, gut-friendly snack.
How to Make Kimchi Cabbage (the Kitchn). This website has been referenced a bunch in this post because it provides such a good resource for fermented food recipes.
Kimchi Pancakes – Holy deliciousness. Kimchi pancakes are one of my go-to foods when eating at a Korean restaurant and this recipe does not fail!
Kimchi Fried Rice – A delicious and nutritious way of adding kimchi to your diet.
#4: Greek Yogurt
Next on this list is Yogurt. Plain, Greek yogurt, to be more specific.
This Chobani brand of Non-Fat, Greek Yogurt is definitely a good start to help get your gut “in the good”. This yogurt is both low in sugar and non-GMO.
Benefits of Greek Yogurt vs. Regular Yogurt
While they are made of similar ingredients, Greek Yogurt in my opinion is the way to go. Whereas regular yogurt does have fewer calories and more calcium, Greek yogurt has WAY less sugar (!) and much more protein, which helps keep you full for longer throughout the day.
Both Greek and regular yogurt are loaded with calcium, vitamins, and probiotics that can boost your gut's microbiota.
Greek Yogurt Recipes
Some of my favorite recipes that use Greek Yogurt:
- Turmeric Salmon with Greek Yogurt Sauce – Not only does this recipe have Greek yogurt, but it also contains turmeric, which is another important nutrient for your gut.
- Spicy Cilantro Yogurt Sauce– This delicious sauce can be used as a dip for veggies, a marinade on your favorite protein, or as an added “kick” to your tacos, and more!
- Tzatziki– Such a yummy dip to help get Greek Yogurt into your diet mix
#5 Apple Cider Vinegar
Apple cider vinegar is a DEFINITE staple in my pantry and an EXCELLENT fermented food to incorporate into your diet to improve digestion and gut health.
This traditional vinegar is made from apple juice and contains a starter culture that kickstarts the fermentation process. The end result is a vinegar rich in healthy probiotics and enzymes that can benefit digestive function in several ways.
As a fermented food, apple cider vinegar introduces more diversity in microbes into your gastrointestinal system, which research suggests can improve digestion and nutrient absorption. The organic acids formed through fermentation may also help stabilize blood sugar responses and improve insulin sensitivity, which aids digestion.
In addition, the acetic acid found in apple cider vinegar has antimicrobial properties that can help “clean” the digestive tract of unwanted bacteria that contribute to bloating, diarrhea, and other gut issues. The healthy bacteria from the fermentation process can also crowd out bad gut bacteria.
How to Add Apple Cider Vinegar to Your Diet
An easy way to add this fermented food into your diet is to create salad dressings using apple cider vinegar.
The tangy, acidic vinegar makes a great base for oil-based dressing paired with herbs, spices, maple syrup, mustard, and other flavorings. Drizzle it over your salads to get your daily dose of gut-friendly fermented goodness.
Apple cider vinegar’s multitude of benefits for improving digestion makes it one of the best fermented items to incorporate into your diet regularly.
Apple Cider Vinegar Recipes
- Easy Vinaigrette- This dressing is fantastic and "easy" to make, like the name implies. I probably use it for 90% of the dressings that I make when I need a quick option. I sub Apple Cider Vinegar in as my "vinegar of choice."
- Make Your Own Apple Cider Vinegar- with this recipe by Homestead and Chill. Minimal ingredients are required, and the end result is delicious. A little patience is needed as it takes up to three months to get your ACV batch. However, this brew will be good up to one year!
Other Fermented Foods
In addition to more common fermented foods like yogurt, kefir, and sauerkraut, there are a few other less mainstream fermented foods that also provide digestive and gut health perks. These include miso, tempeh, and kombucha.
Miso
Miso is a traditional Japanese seasoning made from fermented soybeans and often rice or barley. This salty, umami-rich paste contains probiotics from the fermentation process that can enhance digestion and gut health. The fermentation of the soybeans also makes miso easier to digest for many people. Adding a teaspoon of miso to soups, broths, and dressings can boost digestive function.
Tempeh
Tempeh is made from cooked soybeans fermented with a rice starter culture. The fermentation process gives tempeh its characteristic firm, cake-like texture and supplies gut-friendly probiotics. Tempeh is rich in protein and fiber, both of which support healthy digestion. Its versatility also makes it easy to add to stir-fries, tacos, sandwiches, and more.
Kombucha
Finally, kombucha is a fizzy probiotic tea gaining mainstream popularity. Kombucha starts with black or green tea and sugar that is fermented using a symbiotic culture of bacteria and yeast (SCOBY). The end result is a tangy probiotic beverage that contains organic acids, enzymes, and nutrients that improve gut health and digestion. Just a few ounces per day is enough to boost good gut bacteria.
One thing to note with Kombucha is that SO many of the ones in the stores contain a TON of sugar. Which is NOT good for our gut. So when consuming Kombucha, I am always a bit cautious for this exact reason as I don't want to unintentionally "boost" the bad bacteria in my gut by feeding them the excess sugar that a lot of kombucha contains.
Fermented Food Benefits
Fermented foods like yogurt, kefir, sauerkraut, and kimchi have become increasingly popular over the past few years, and for good reason. When you eat fermented foods it provides so many health benefits, especially for your gut microbiome.
The fermentation process allows healthy, beneficial bacteria to thrive which can help benefit your digestive tract and improve your nutrient absorption. Specifically, regularly consuming fermented foods (such as fermented vegetables, fermented dairy foods, and even fermented tea), helps improve gut health in several key ways.
Healthy Gut Microbiome
The probiotics (beneficial bacteria) found in fermented foods help regulate digestion and bowel movements. The healthy bacteria help break down food and make nutrients more bioavailable to the body. This improves overall digestive function and helps give you that healthy gut you crave.
Immune System Health
60%-70% of the body's immune cells live in the gastrointestinal tract. Fermented foods contain probiotics that help stimulate immune system cells and infection-fighting antibodies in the gut. This bolsters immunity.
Helps Reverse Digestion Issues
Many digestion problems like bloating, constipation, acid reflux, and cramps can be alleviated by taking in more good gut bacteria from fermented foods. The probiotics help restore balance in gut flora and can even help improve your IBS symptoms too.
Fight Inflammation
Consuming fermented foods is an excellent way to help fight inflammation in the body. Fermented foods contain lactic acid bacteria and other beneficial probiotics that have anti-inflammatory properties.
Disadvantages of Fermented Food
While fermented foods offer many health benefits, there are a few potential downsides to consider as well. These disadvantages include high histamine content, high sodium levels, and dairy intolerance.
High Histamines
Some people are sensitive to foods high in histamines. Histamines are inflammatory compounds released by the body during an allergic reaction. Many fermented foods contain high levels of histamines due to the microbes produced during the fermentation process. For those with histamine intolerance, eating fermented foods can trigger adverse reactions like hives, headaches, digestive issues and more.
High in Sodium
In addition, some fermented foods like sauerkraut, kimchi, and pickles have very high sodium levels from the salt and brines used to culture them. While a little fermented food can be healthy, the sodium content can add up quickly, leading to excess sodium intake. This may negatively impact blood pressure or cardiovascular health, especially for salt-sensitive individuals. Moderation is key when enjoying high-sodium fermented fare.
Lactose
Finally, fermented dairy products like yogurt, kefir, and some cheeses pose problems for those with dairy intolerance or lactose intolerance. The lactose and milk proteins can still trigger gas, bloating, stomach pain, and other unwanted symptom, even though the dairy has been fermented.
Those with an intolerance may do better sticking to non-dairy fermented options.
So while eating fermented foods benefits many people, pay attention to how your body responds and opt for low-sodium, non-dairy choices if needed.
Summary
You just read our Quick Guide to the Best Fermented Foods for Gut Health. It's a list of our top picks for foods that will help give you a healthy microbiome and improved digestion.
Regularly eating fermented foods like sauerkraut, kimchi, and kefir provides us with so many health benefits.
The fermentation process allows healthy bacteria and other microorganisms to thrive, packing these foods with probiotics. Consuming fermented vegetables, fermented dairy foods like kefir, and fermented teas introduces more microbial diversity into your digestive tract, enhances digestion and nutrient absorption, and can help reduce inflammation.
Overall, adding fermented fare like sauerkraut, Greek yogurt, and kombucha to your diet aids your gut microbiome, digestive function, immune health, and beyond.
Stock up on these fermented foods the next time you're at the grocery store refrigerated section to improve your good gut bacteria balance.
Frequently Asked Questions
Which fermented food has the most probiotics?
Kefir tops the list for the fermented dairy food with the most probiotics. It can contain up to 61 strains of beneficial bacteria and yeasts. This makes kefir an excellent source of gut-healthy probiotics.
What are the top 5 fermented foods that are good for your gut?
Some of the top 5 fermented foods that boost gut health are Sauerkraut, Kefir, Kimchi, Greek yogurt, Apple cider vinegar.
What fermented food is highest in natural probiotics?
When it comes to natural probiotics content, kefir once again rises to the top as the fermented food highest in these healthy gut bacteria. With up to 61 strains of beneficial microbes, kefir outperforms other fermented options in terms of probiotics levels. Consuming just a few ounces of this cultured milk product each day populates your gut remarkably well.
