
Medical science makes it clear that our digestive system plays a crucial role in our overall well-being. For that reason alone, we should make an effort to choose what we eat consciously.
Fermented foods and drinks often get touted as miracle solutions for improving stomach health. This article explores the science behind the reputation and the basics of how your gut works.
We also share ten of the best fermented foods for your gut. Finally, there’s a quick sauerkraut recipe for you to indulge yourself in at the end.
These are the best fermented foods for your gut:
- Kefir
- Kimchi
- Kombucha.
- Sauerkraut.
Table of Contents
What Are Fermented Foods? Why Are They Gut-Healthy?
Fermentation is the same process wine and beer are subject to. It’s a chemical breakdown that happens thanks to various microorganisms.
Fermented foods have a lengthy history as healthy additions to our diet. Some of the bacteria added to or produced by the process are beneficial for our guts.
Wait, how can willfully ingesting bacteria be good for you?
Our guts are sustained and regulated by certain strains of bacteria. They’re responsible for digestion, metabolizing nutrients, and much more.
Many of these functions impact our overall well-being, which is why gut health is so vital. That’s why we take probiotic supplements, as they contain these helpful microorganisms.
Are Fermented Foods Safe?
Every individual is different—you need to consider things like allergies and food intolerances.
Always monitor yourself when you try a fermented food for the first time, and check with your doctor if you have an illness affecting your stomach.
Plus, preparation is a key determinant of safety. For instance, Kombucha brewed in the wrong pot can have disastrous effects.
Kefir
Kefir is the first on our best fermented foods list despite being a beverage. There’s no bias or irony here—the arrangement is purely alphabetical.
It’s a mixture of kefir grains and milk. Now, we don’t mean grains in the plant sense—instead, these are symbiotic—a combination of bacteria and yeast.
These organisms within the grains are what provoke fermentation—they’re made up of over 50 probiotic yeast and bacteria species.
The drink has shown the potential to alter the communities of bacteria inside your gut for the better. In animal trials, kefir proved capable of reducing fatigue, boosting gut health, and upping physical performance.
This video from the Mayo Clinic delves into more detail.
What Does It Taste Like?
If you’re a yogurt enthusiast, the taste of kefir shouldn’t come as too much of a shock. It’s slightly sour, with a thick or creamy texture.
The type of milk it’s made from (e.g., sheep, cow, or goat) will alter the flavor.
Kimchi
Kimchi originates from Korea and is one of the country’s most beloved fermented foodstuffs. It’s a combination of baechu cabbage, lactic acid bacteria (LAB), and a mix of other vegetables and spices.
LAB offers good bacteria a favorable environment to thrive in, and they’re also great for flavor. This probiotic food is an excellent pick for your gut and works on colorectal health, too, considering the LAB base. The antioxidative compounds balance your intestinal flora, lower cholesterol, and stimulate the immune system.
You can eat it fresh, but it’s more beneficial for your digestive system when eaten fermented. Here’s a recipe in the event you want to try your hand at Kimchi.
How Does It Taste?
Aside from the expected sourness, there are plenty of flavors you can encounter with this fermented food for your gut. The more “ripe” it is, the more full-bodied it will be.
The specific vegetables in it, as well as the seasonings (salt, sugar, spicy peppers), will also influence taste.
Kombucha
Kombucha is common throughout Eastern Europe, as well as certain Asian countries such as China and Japan. Nowadays, it’s a beverage praised for being a probiotic powerhouse.
It typically includes the following basic ingredients: black or green tea, sugar, and a collection of bacteria and yeasts from the acetic acid family. These bacteria, in particular, are useful for the fermentation process.
Although few human trials confirm the effects of Kombucha, animal trials support the pro-gut properties of the drink. One study on mice with fatty liver proved the fermented tea upped good bacteria populations, such as Lactobacillus.
Be aware that Kombucha has a limited shelf life and isn’t easy to preserve. Ensure you acquire it from a quality seller, as prolonged fermentation can produce harmful organic acids.
What Does It Taste Like?
Kombucha has a tart, sour taste to it with sweet undertones. The tea that it’s brewed with—such as floral or herbal—will add unique flavor to the fermented drink for gut health.
Miso
Miso is a lesser-known yet still promising fermented food for your gut.
You’re most likely acquainted with the soup, but did you know that Miso is a paste? The base for the popular broth is salt, soybeans, and a fungus called koji.
Like Kimchi, this fermented food contains lactic acid bacteria (LAB), which inhibits the growth of unwanted bacteria in the paste, and hence, in your stomach.
A study showed that miso soup made with Natto improved helpful populations of bacteria in the participants’ guts. These strains include Bifidobacterium and Bacillus, both of which are vital for gut health.
Your tummy isn’t the only aspect of your health miso could work for. Drinking soup made from this paste can lower your blood pressure (at night) with time.
What Does It Taste Like?
Generally, Miso has a salty, savory flavor. Note that the paste is typically a complement to another dish—like in soup—you don’t eat it separately.
Natto
Hailing from Japan, Natto consists of soybeans fermented with the bacteria Bacillus subtilis. You may remember that name from our section on Miso—it’s one of the good species that’s associated with gut health as well as longer lifespans.
One of the enzymes B. subtilus produces during the fermentation process is the aptly-named Nattokinase.
Now, Nattokinase is worth mentioning for one reason—it can reduce your chances of cardiovascular disease.
Japanese adults who frequently eat this fermented food had notably lower incidences of heart troubles. At the same time, it can combat high blood pressure and cholesterol.
What Does It Taste Like?
We’ll be honest—Natto won’t appeal to every prospective diner.
The fermentation means the soybeans get slimy and sticky, which can be off-putting for some. It also has a powerful odor, but a comparatively mild flavor.
Watch this video to see what we mean or if you want to try making it—the finished product is at the end.
Pickles
Here’s a fermented food for gut health we can bet almost all of you will recognize. For some, a delightful snack—for others, absolutely repulsive.
There are a lot more alternatives for you than the typical gherkins. Most green fruit and veg are suitable for pickling.
Whether you like them or not, traditional pickles can be an advantageous probiotic food for your gut. One study isolated three strains of Bacillus from them, which we’ve established is a good guy when it comes to overall well-being.
Don’t worry—mango pickles may have similar probiotic potential. An investigation revealed the bacterial strains in the fermented fruit were highly acid-resistant. That’s useful since your digestive tract is far from a pH-neutral environment.
What Does It Taste Like?
In this case, the flavor can vary dramatically based on what you pick to pickle. Gherkins are salty and sour, and most pickled produce will have a crunch to it.
Raw Cheese
Dairy lovers rejoice—you can get a dose of fermented food while simultaneously indulging your cheese craving.
Raw cheese, also known as unpasteurized, refers to any cheese made from unpasteurized milk. This means milk that hasn’t undergone any sort of processing.
If ripened correctly, the cheese can develop populations of beneficial probiotics such as Lactobacillus. Two examples are soft unpasteurized goat cheese, and Domiati (Egyptian white cheese).
There are potential dangers to consuming raw milk or cheese—the purpose of pasteurizing milk is to kill off harmful organisms. If you want to risk it, avoid sharing your food with kids, the elderly, and people with weak immunity.
If that’s way out of your comfort zone, you can look for biocheeses. These cheeses are pasteurized but contain probiotics added during the processing.
What Does It Taste Like?
Raw cheese flavors are dependent on the type of milk. For instance, goat’s cheese has a more earthy taste to it than white Domiati cheese, which is saltier.
Sauerkraut
If you’ve never eaten sauerkraut, you’ve probably heard of it in passing. This fermented food for your gut is typically linked to Germany, although it’s popular throughout central Europe.
In fact, the recipe goes back to before Europe existed—there are records of the Ancient Romans making it.
Sauerkraut consists of shredded cabbage that is left to ferment with salt. Other choice ingredients include juniper berries, peppercorns, and Caraway seeds.
The cabbage-based dish has large quantities of lactic acid bacteria (LAB), as well as other valuable compounds such as vitamins and minerals.
Keep in mind that many LAB play roles in good gut health. Sauerkraut is not only handy for maintenance, but it could also relieve intestinal issues caused by IBS.
A study on IBS patients showed that symptoms bettered after six weeks of eating the fermented cabbage.
What Does It Taste Like?
Sauerkraut will taste like salty cabbage if it hasn’t been left to sit for long enough. The ancient fermented food should have a sour flavor and a vinegary odor to it.
Tempeh
Tempeh is another soy-based traditional fermented food. You can prepare it with any cooked and fermented bean, cereal, or food byproduct.
The consistent ingredient is mold—almost always a strain of Rhizopus. It binds the soybeans into something akin to a cake.
Before you panic, the strain of this mold that’s commonly used—Rhizopus oryzae—is found in other foodstuffs throughout Asia. It’s generally thought safe to eat by healthy adults.
Soy tempeh can multiply good gut bacteria such as Bifidobacterium. Disturbingly, that same study revealed fried bean tempeh increased nasty bacteria like E. coli. It’s best if you stick with soy.
Tempeh may be a promising snack for people with diabetes. In animal trials, the fermented cake altered gut bacteria for the better, resulting in lowered cholesterol and blood sugar levels.
What Does It Taste Like?
Unless the mold factor is too icky for you, you may find yourself pleasantly surprised by the taste of Tempeh. It’s flavorsome: savory, nutty, and a little earthy.
Yogurt
We couldn’t neglect yogurt when delving into the best fermented foods for your gut.
The healthy bacteria in commercial yogurt can survive digestion—which makes them a good source of probiotics. There is substantial evidence that yogurt can change and affect the environment in your digestive system for the better.
You can also opt for probiotic yogurts. These contain strains of bacteria such as Lactobacillus and Bifidobacterium. A daily portion of yogurt can combat gut inflammation in IBS patients and promote a balanced intestinal environment.
What Does It Taste Like?
Yogurts come in a diverse selection of flavors at varying levels of sweetness. Unless you have an issue with dairy, there’s something for everyone taste-wise.
Obviously, brands with fewer added sugars are the healthier choice—or probiotic yogurts. This video shares tips for picking the best type.
Quick Sauerkraut Recipe
As promised, we’ll share our quick sauerkraut recipe. Fermentation doesn’t happen overnight—but you can prepare it in a flash.
All you’ll need is:
- One head of cabbage.
- Sea salt.
No, we didn’t forget anything—we told you it’s quick. Here’s the recipe:
- Peel off the cabbage’s outer leaves and discard them,
- Cut your cabbage in half. Next, cut out the stem from each half.
- Start slicing one half evenly—your goal is fine shreds, you don’t want chunks or big blocks.
- Transfer the finely shredded cabbage into a bowl. Add two teaspoons of sea salt per half cabbage. If you’ve done the whole head, that means four teaspoons.
- Wash your hands, and start kneading the salt into the shredded cabbage.
- Once liquid collects at the bottom of the bowl, you know you’re done.
- Distribute your sauerkraut into preservative jars. Pack the cabbage in tightly, then pour the juice in from the bowl.
- Let it sit in your fridge for four days (at the minimum). You can perform taste tests—remember, you want it to taste sour, not like salty cabbage.
This video illustrates all the steps we covered. Enjoy your fermented food!
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