Five Fermented Foods That Can Be Used to Improve Gut Health Naturally

While most people know that there are many foods that restore gut bacteria diversity and improve gut health, few are those who know the best fermented food options for that purpose.

Here are five fermented foods that are great for improving gut health.

Yogurt Is a Fermented Superfood

Yogurt is probably the most widely-available and well-known option when it comes to fermented foods that are good for the gut.

It comes with many health benefits because it enriches the gut microbiome. Yogurt that contains active or live cultures can even lower blood pressure and improve bone density.

People who want to reap all the health benefits of yogurt should be mindful of the sugar content of the product they consume because some have high added sugar levels, and that can cause this otherwise healthy food to do more harm than good.

The best option is to get unsweetened yogurt or one with less than five grams of added sugar.

Kombucha Is Fermented Tea

While kombucha became widely known just recently, the fizzy tea drink is now everywhere and here to stay.

It’s made from fermented green or black tea and is known to help reduce liver damage and promote a healthy gut.

There are still more studies being done on Kombucha, but initial research has shown very promising results.

The drink can be made at home or bought at the grocery store. While making fermented beverages at home is a challenge for many, it is certainly not impossible.

Kimchi Is an Asian Cuisine Blessing

Korean food fans immediately recognize kimchi as Asian cuisine’s most delicious side dish. It also has all the benefits of a good probiotic because it’s made by fermenting cabbage and other vegetables, along with ginger, garlic, chili peppers, and onion.

This makes kimchi high in crucial vitamins and minerals like iron, vitamin K, and riboflavin. It also has the bacteria known as Lactobacillus kimchi, which has been linked to good digestive health.

So, kimchi is definitely a good choice for a diet that benefits the gut microbiome.

Tempeh Is Made of Fermented Soybeans

Tempeh is known to vegetarians as a high-protein meat substitute full of live microorganisms. It is made from fermented soybeans and is typically shaped into a firm, spongy patty.

This can be used as a burger substitute. The soybeans themselves are rich in phytic acid, which impacts mineral absorption, but the fermentation process lowers the acid levels, so tempeh is less effective.

Still, it aids the production of vitamin B12, making it a super high-nutrient option for vegetarians and people who want to improve their gut health.

Tempeh originally comes from Indonesia but is now sold in the health food sections of many grocery stores across the USA.