Top 10 Fermented Foods to Keep Your Gut Healthy

You donít have to take probiotic supplements to keep your gut healthy. Fermented foods can give you all the probiotics you need.

However, not all fermented foods are created equal. According to Harvard health, only foods that are fermented using natural processes give your body beneficial probiotics. So the next time you are buying fermented food make sure it has “naturally fermented” on the label.

Top 10 Fermented Foods to Keep Your Gut Healthy

If you’re not sure why it’s important to eat fermented foods, research shows they contain good bacteria that may boost immunity, aid weight loss, improve digestion, and much more.

10 Fermented Foods for Gut Health

1. Sauerkraut

Sauerkraut is made from cabbage and it is one of the most nutritious foods. It is a good source of vitamin A, C, and K, fiber, copper, calcium, and magnesium.

You can eat sauerkraut on its own or alongside salads and cooked dishes. Try this sauerkraut recipe.

2. Kombucha Tea

Kombucha is a great alternative to green tea and coffee. It is basically, a fermented drink of black tea and sugar. You are better off curbing your sugar cravings with kombucha instead of sodas and fruit juice.

You can make your own kombucha or buy it in natural food stores.

3. Kefir

Kefir is simply fermented milk that has a sour taste.†If you are vegan, lactose intolerant or just plain don’t do dairy,†look for vegan kefir.†Vegan kefir can be harder to find than the dairy version, but many health food stores have begun stocking them.

Research shows that kefir boosts immunity, strengthens the bones, improves digestion, and helps heal irritable bowel movement.

4. Tempeh

Not only is tempeh a good source of probiotics, but it also contains protein. Adding it to your diet will improve your gut health and keep you full for longer.

Here are delicious tempeh recipes you may want to try.

5. Pickles

Pickles are a good source of vitamin K and lots of other vitamins and minerals. Be keen when choosing pickles, sometimes manufacturers use vinegar to make pickles instead of the natural fermentation process.

Luckily, you can follow this simple process to make fermented pickles at home.

6. Kimchi

Just like sauerkraut, kimchi is made from cabbage, but it has more flavor, since you can add spices and herbs to it. It is an excellent source of fiber, vitamins A and C, and healthy gut bacteria.

7. Miso

This is a paste made by fermenting rice, soybeans or barley. The most common way of eating it is by making miso soup, but donít limit yourself to soups alone! Add miso paste to main dishes, salad dressings and sauces to enhance the flavor.

8. Natto

This traditional Japanese dish is made by fermenting soybeans. You donít have to worry about vitamin K deficiency if you add natto to your diet. One cup contains 50 percent of the vitamin K you need in a day.

9. Yogurt

This list wouldnít be complete without mentioning the most popular probiotic-rich food: yogurt.

When choosing yogurt, make sure it doesnít contain added sugar. If you donít like yogurt made from milk, choose the one thatís made from soy, almond or coconut milk. You can†also make your own vegan yogurt in the Instant Pot.

10. Apple Cider Vinegar

Apple cider vinegar (ACV) has gained a lot of popularity in weight loss industry, but there is†very little evidence that it enhances weight loss. However, ACV can contain probiotics that can heal your gut and improve digestion. When buying ACV, make sure it is raw and unpasteurized.

Does your diet†contain any of these fermented foods?

Images via Thinkstock.


Olivia M
Olivia Mabout a month ago

thank you

Anna Ballinger
Anna Ballinger2 months ago

Thank you for sharing.

hELEN h3 months ago


Linda W
Linda Wallace3 months ago

Thank you.

Holly Windle
Holly Windle4 months ago

I've been making sauerkraut for years now. I wouldn't say every batch is wonderful--in fact, each one is a little different. I add ginger, juniper berries, sometimes dulse (from Maine). And fortunately, there's a reliable source of good kimchi available in grocery stores in Minneapolis. (The same brand costs less at the Asian supermarket, I've learned.)

Carole R
Carole R4 months ago

Thanks for the post.

Ruth S
Ruth S4 months ago


michela c
michela c5 months ago


Leopold Marek
Leopold Marek5 months ago

Thank you(!)(!)(!)

Winn A
Winn A5 months ago