Fermented foods are found in almost every culture worldwide. There’s a reason for that. These foods contain live beneficial bacteria that aid digestion and support your gut microbiome, the community of microorganisms living in your gut.

They’ve become increasingly popular in recent years and are often recommended alongside gut microbiome testing as part of a holistic approach to digestive health. Foods like kimchi and kombucha pop up in almost every recent diet trend. But they aren’t just a fad, they’re worth considering. Fermented foods may be the secret to a healthy gut.

What Is a Probiotic?

A probiotic is a live, beneficial microbe that helps support the natural balance of bacteria in your gut. You get them through certain foods like yoghurt and fermented vegetables, or through supplements.

When they’re doing their job properly, they may help with digestion, immunity, and keeping harmful bacteria in check.

Don’t confuse them with prebiotics though! Probiotics contain live bacteria while prebiotics feed those bacteria.

How Fermented Foods Support Gut Health

Your gut microbiome can become depleted (or overrun with “bad” bacteria). Diarrhoea, inflammation, ultra-processed foods, and antibiotics can all alter your gut community, leading to symptoms like bloating, changes in bowel habits, or even skin problems.

Fermented foods can help replenish your microbiome. They contain the beneficial bacteria that form a seed population that can recolonise your gut.

Best Fermented Foods for Gut Health

1. Yoghurt (With Live Cultures)

Yoghurt is the most common fermented food in the West. We’re not talking about your favourite toffee-flavoured yoghurt though. It must contain live cultures.

Often referred to as “natural yoghurt,” it may help relieve IBS symptoms like bloating, diarrhoea, and constipation. The main bacterium in yoghurt is Lactobacillus acidophilus, which is found in Greek, Icelandic, and other traditional yoghurts.

2. Kefir

Kefir is similar to yoghurt. It’s made from fermented milk and originated in the Caucasus. The difference? It’s more of a drink, is more potent than yoghurt, and typically contains many more different microbes.

The benefits? Kefir appears to help with everything, from type 2 diabetes and gut health to weight loss and inflammation. It’s also a great source of vitamins B, C, and K as well as calcium, magnesium, and phosphorus.

3. Sauerkraut

Sauerkraut is fermented cabbage. Popular in Germany, it actually came from China almost 2,000 years ago.

Perfect as an accompaniment with meat, when raw and uncooked, it’s an excellent source of probiotics. Eating sauerkraut for just 6 weeks has been shown to relieve symptoms in people with IBS.

4. Kimchi

Kimchi is the Korean version of sauerkraut. Made from vegetables like cabbage, radishes, leeks, and cucumber (along with a mixture of spices), it has a salty-sour taste. Some kimchi varieties even contain meat or seafood.

Often served as a side dish, the evidence suggests it can lower cholesterol and improve blood sugar levels.

5. Miso

Miso is most famous in the West as a form of soup. But the miso itself is a mixture of soybean, fermented rice, and salt. It has a rich, savoury (umami) flavour, making it the perfect base for soups and sauces. The health benefits include a lower risk of certain cancers, better heart and gut health, and help with blood sugar control.

6. Tempeh

Tempeh is another food made from fermented soybeans. It contains fungal species and Lactobacillus strains. Like many of the foods on this list, it’s also high in fibre, so it doubles up as a prebiotic too!

7. Kombucha

Kombucha is a type of fermented sweet tea. Renowned for its tart flavour and slight fizziness, it contains SCOBY, a symbiotic culture of bacteria and yeast.

Kombucha alone is enough to support a more diverse gut microbiome. It’s one of the best fermented foods for a healthy gut.

8. Pickled Vegetables (Naturally Fermented Only)

You don’t need to make it complicated. Just eating naturally fermented vegetables (think gherkins or pickled onions) can make a difference. When fermented, pickles produce natural lactic acid, which supports healthy gut bacteria.

Plus, they’re packed with vitamins, minerals, and antioxidants for overall gut health.

How Much Fermented Food Should You Eat?

Not too much.

Don’t dish yourself up a plate of sauerkraut. These fermented foods are best eaten in small amounts and often. Start slow and build up gradually. For example, add a spoonful of natural yoghurt onto your morning porridge, or a small portion of sauerkraut to your dinner.

Be mindful. Eating too much fermented food can cause minor stomach irritation, and some fermented foods like miso, kimchi and sauerkraut, can be high in salt. Just go easy.

Find Out What’s Going On With Your Gut Microbiome

Fermented foods are a simple, everyday way to support your gut. Adding small, regular portions to your meals can gently improve digestion, immunity, and overall gut balance over time.

If you’ve tried these foods and still struggle with bloating, fatigue, or ongoing symptoms, it may be a sign that your microbiome needs deeper support. Sometimes, understanding what’s happening inside your gut is the missing piece.

The Functional Gut Clinic offers a range of specialised tests to monitor your gut microbiome, determine what’s going wrong, and how to fix it. Book your assessment today to start taking control of your gut health.

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