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GR8NESS expert Expert Reviewed
jars of fermented foods perfect for a healthy gut
Image by Nina Firsova / Shutterstock
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6 Must-Eat Fermented Foods for a Healthy Gut

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Live cultures are it for your gut. Consuming probiotic-rich foods is ideal for obtaining and maintaining optimal and healthy gut function. The best foods for said health strategy are those that are fermented. Lactic acid and other enzymes form during the fermentation process. They can have an antioxidant, anti-microbial, anti-allergic, and anti-inflammatory effect.

How Fermented Foods Boosts Gut Health & Digestion

When it comes to boosting the number of beneficial bacteria n your gut, fermented foods have been shown to improve digestion and even increase weight loss. Fermented foods can positvely impact many aspects especially your gut health.

Fermented Foods on the Rise

However, the elite of fermented foods to consume for a better gut are naturally fermented. Meaning, they aren’t fermented with an additive, but instead through a natural process that produces probiotic nutrients.

According to endocrinologist Dr. Ludwig, one should look for bubbles in the liquid to signify that there are organisms in the jar, as well as the label “naturally fermented,” to ensure that it contains probiotics. As far as the best choices of fermented foods for overall gut health, take a quick peek through our slideshow for our top picks.

Fermented Korean Kimchi
Image by Shutterstock
1 of

Kimchi 

This Korean mix of fermented, cabbage, radish, seasonings and herbs adds a spicy kick of flavor and boost to your gut. Improve both immunity and digestion with kimchi as it is full of lactic acid bacteria beneficial to the gut. However, be mindful not to consume too much, as there is possible risk of developing a gastrointestinal disease.

Fermented sauerkraut on top of cut up sausages with mustard
Image by Jae Park / Unsplash
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Sauerkraut

This combination of cabbage and salt gives both a probiotic and fiber boost. Sauerkraut also helps break down food in your stomach, which can significantly improve your digestion. A serving of sauerkraut is said to have around 3 billion colony-forming units. 

fermented milk known as Kefir
Image by / Wikimedia Commons
3 of

Kefir

This tart, tangy, yogurt-smoothie type drink is full of calcium and probiotics. It's a fermented milk product, but can be made from non-dairy products. It helps to metabolize lactose and be enjoyed by some who have lactose intolerance. 

Jars of fermented fruits and herbs known as Kombucha sealed with a cloth lid
Image by Klara Avsenik / Unsplash
4 of

Kombucha

Tea-like and full of beneficial yeast and bacteria, this fermented food is often combined with fruit and herbs. It's detoxifying, it can help prevent rheumatism, gout, cancer, anxiety, and aid in liver function.

Fermented milk in a small glass turned into yogurt
Image by Sara Cervera / Unsplash
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Yogurt 

Yogurt, otherwise known as fermented milk, is brimming with probiotics and can help with the digestion of lactose as well. It provides a solid source of protein, calcium, and lactic acid.

A bowl of miso paste used to boost gut health
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Miso 

Miso is made from rice, soy, or barley. It is a fermented-paste like substance which helps to reduce the harmful bacteria in the gut. It can help to reduce gas, constipation, and antibiotic-related gastrointestinal complication. 

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Amanda
GR8NESS Writer
Amanda is a GR8NESS contributing writer who lives in celebration of self care, and endeavors to approach all things with a student mentality. Her love for the study of self-development is rooted in fitness, holistic wellness, and skin care. She is an advocate for mental health; and hopes to connect others to their own way of daring to care.
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