Our gut health has a profound impact on everything from digestion to immunity and even mental well-being. One of the best ways to support your gut is by adding fermented foods to your diet. Fermented foods are packed with live, beneficial bacteria – aka probiotics – which can help balance the gut microbiome and support overall health. Here’s a look at some of my go-to fermented foods for gut health and how to easily include them in your diet.
Why Fermented Foods?
Fermentation is a natural process that uses bacteria and yeast to break down sugars in foods. This process not only preserves the food but also enhances its nutritional content by producing beneficial bacteria that support gut health.
Renowned nutritionist and gut health expert Dr. Megan Rossi explains how fermented foods can introduce a range of live cultures to the gut, which may help maintain a healthy balance of bacteria and support digestion (The Gut Health Doctor).
1. Live Yoghurt 🥛
Yoghurt is one of the most popular and accessible fermented foods. Made by fermenting milk with bacteria, it’s rich in probiotics like Lactobacillus and Bifidobacterium, which can help improve gut health and digestion.
• Why It Works: The probiotics in yogurt support a balanced gut microbiome, helping to prevent digestive issues and improve nutrient absorption.
• Easy Ways to Add It: Enjoy a bowl of yogurt with fresh fruit and seeds for breakfast or a snack.
The yoghurt aisle can be something of a minefield! Opt for a plain, unsweetened and full-fat variety. Organic is ideal where possible. For more about yogurt’s benefits, see British Dietetic Association’s guide on probiotics (BDA).
2. Kefir 🍶
Kefir is a fermented milk drink with a tart and tangy flavour and a consistency similar to thin yogurt. You can now get ‘spoonable’ and even protein varieties which many of our clients prefer texture-wise. Either way, kefir contains a diverse range of beneficial bacteria and yeasts, making it an excellent source of probiotics.
• Why It Works: Kefir is one of the most probiotic-rich fermented foods, with a broader range and much higher numbers of bacteria and yeasts than yogurt. This diversity can help strengthen the gut lining and support immunity.
• Easy Ways to Add It: Add it to smoothies, mix a couple of spoonfuls into normal yoghurt and swirl into curries, soups and stews when serving (don’t heat it)
According to Dr. Michael Mosley, a renowned science journalist and diet expert, kefir is particularly beneficial for gut health due to its high probiotic content and ease of digestion (BBC Good Food).
3. Sauerkraut
Sauerkraut, made by fermenting cabbage, is rich in fibre, vitamin C, and beneficial bacteria. It’s a traditional food in many cultures and provides a tangy, crunchy addition to meals.
• Why It Works: The fermentation process produces lactic acid bacteria, which supports gut health by promoting a balanced microbiome.
• Easy Ways to Add It: Add a spoonful of sauerkraut to salads, sandwiches, or even on the side of a main meal for a probiotic boost.
Dr. Tim Spector, professor of genetic epidemiology and author of The Diet Myth, notes that sauerkraut can be a powerful gut health food due to its diverse bacteria strains and nutrient profile (Tim Spector’s Website).
4. Kimchi 🌶️
Kimchi, a spicy Korean side dish, is made by fermenting cabbage, radishes, and other vegetables with spices. It’s rich in probiotics and vitamins A and C, which support immune health as well as gut health.
• Why It Works: Kimchi’s fermentation process produces beneficial bacteria that support a healthy gut microbiome. The presence of garlic, ginger, and chilli also provides anti-inflammatory benefits.
• Easy Ways to Add It: Enjoy kimchi as a side dish, add it to rice bowls, or mix it into salads for a spicy kick.
For a deeper look into the benefits of kimchi, check out this guide by NHS Inform, which covers the benefits of fermented foods like kimchi and their effects on gut health (NHS Inform).
5. Kombucha 🥤
Kombucha is a fermented tea drink made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). It’s slightly fizzy, tangy, and often flavoured with fruits or herbs.
• Why It Works: Kombucha contains beneficial bacteria and organic acids that support digestion and help maintain gut balance.
• Easy Ways to Add It: Enjoy kombucha as a refreshing drink, but remember to choose varieties with minimal added sugar.
Drinking kombucha regularly can contribute to a diverse gut microbiome, as noted by BBC Good Food (BBC Good Food).
6. Miso 🍜
Miso, a traditional Japanese seasoning, is made by fermenting soybeans with salt and a fungus called koji. This umami-rich paste is commonly used in soups and sauces and provides a range of beneficial bacteria.
• Why It Works: Miso contains probiotics that can help with digestion and promote gut health. It’s also a source of essential minerals and B vitamins.
• Easy Ways to Add It: Stir miso paste into soups, or use it in salad dressings and marinades for a savoury boost.
Miso’s probiotic content and nutritional profile make it a great option for those looking to support gut health, as outlined by British Nutrition Foundation (BNF).
7. Tempeh 🍲
Tempeh is a fermented soy product with a firm texture and a nutty flavour. It’s a fantastic whole food protein source for vegans and those looking to eat less meat, and contains beneficial bacteria from the fermentation process.
• Why It Works: Tempeh provides both probiotics and prebiotics (fibre that feeds beneficial bacteria), supporting a balanced gut microbiome.
• Easy Ways to Add It: Slice tempeh into salads, stir-fries, or use tempeh mince in chillis and bolognaise
Registered dietitian Rhiannon Lambert recommends tempeh as a plant-based protein and gut health booster, highlighting its benefits for digestion (Rhiannon Lambert Nutrition).
Final Tips for Adding Fermented Foods
When adding fermented foods to your diet, it’s best to start small, especially if you’re new to probiotics. Some people find that introducing too many fermented foods too quickly can cause digestive discomfort. Aim to build up gradually with small, frequent “doses”, such as a couple of spoons of kefir at breakfast, one tablespoon of sauerkraut in your lunchtime sandwich and the same of kimchi in your fried rice dinner
Final Thoughts
Fermented foods are a natural, delicious way to support your gut health. They introduce beneficial bacteria that help balance the gut microbiome, improve digestion, and boost immunity. By adding a variety of these foods into your diet, you’re giving your gut the support it needs to thrive.
