5 must-try fermented foods for healthy gut

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• Jul 6, 2023 | Guriya Khatun

Fermented foods are full of nutrients, enzymes, and healthy bacteria that assist digestion and enhance gut health.

Digital Desk: Integrating fermented foods into your diet is one of the finest methods for enhancing gut health, which is the basis for overall well-being. Fermented foods are full of nutrients, enzymes, and healthy bacteria that assist digestion and enhance gut health. Here are five fermented foods you really must eat if you want a healthier gut.

Yogurt: A traditional fermented food that has been loved for ages is yoghurt. Live cultures, such as Lactobacillus and Bifidobacterium, are added to milk to ferment it. These probiotic strains support healthy digestion, immune system function, and gut microbial balance. To avoid added sugars, choose plain, unsweetened yoghurt and enjoy it as a snack, in smoothies, or as a garnish for savoury dishes.

Kimchi: Kimchi is a traditional Korean cuisine produced by fermenting vegetables with flavours and spices, usually cabbage. With Lactobacillus bacteria that support gut health, this hot and sour sauce is a probiotic powerhouse. Not only is kimchi strong in healthy bacteria, but it is also high in fibre, vitamins, and antioxidants. To receive its gut-boosting benefits, add it to your stir-fries, and salads, or eat it as a side dish.

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Kombucha: Kombucha is a fermented tea that has become popular due to its energising flavour and possible health advantages. It is produced by fermenting sweetened tea with a SCOBY, a symbiotic culture of yeast and bacteria. A variety of bacteria, organic acids, and antioxidants included in kombucha can help with gut health, digestion, and immune system strength. Use it as the basis for scrumptious mocktails or enjoy it as a bubbly beverage.

Sauerkraut: For generations, Central and Eastern European dish has relied heavily on sauerkraut, a delicacy made from fermented cabbage. Salt-fermented cabbage is used to make this tart condiment. Probiotics, vitamins C and K, and fibre are all abundant in sauerkraut. Regular consumption of sauerkraut can boost nutrient absorption, improve digestion, and support balanced gut microbiota. Use it as a savoury side dish, salad dressing, or sandwich or sandwich topping.

Miso: Koji (a fungus) and salt are used to ferment soybeans to create miso, a traditional Japanese seasoning. A mainstay of Japanese cuisine, miso soup, is frequently made using it. Probiotics and helpful enzymes that promote gut health and digestion can be found in abundance in miso. Miso can be incorporated into your diet by being added to sauces, marinades, soups, and even as a spread for whole-wheat bread.