Here Are Some Fermented Foods For A Healthy Gut

Kefir is a fermented milk beverage that is rich in probiotics and helps to promote a healthy gut flora.

Sambhav Kumar
Written by: Sambhav KumarUpdated at: Feb 23, 2023 17:24 IST
Here Are Some Fermented Foods For A Healthy Gut

3rd Edition of HealthCare Heroes Awards 2023

Fermentation is the breakdown of carbohydrates by bacteria and yeast. Not only can it improve food preservation, but it can also increase the number of helpful bacteria, or probiotics, in your stomach. According to research, probiotics have been linked to a number of health advantages, including improved digestion, higher immunity, and even weight loss. Here are some foods that you can have for a healthy gut:


Kefir is a fermented milk beverage that is rich in probiotics and helps to promote a healthy gut flora. It can be made from cow, goat, or sheep's milk, and can be flavoured with various fruits and spices.

When you combine kefir grains and milk to make kefir, the bacteria in the grains help ferment and break down the lactose present in the milk, as per research.

Also read: 5 Lesser-Known Fermented Foods That Can Take Your Digestive Health A Level Up


Sauerkraut is a fermented cabbage dish that has been popular for centuries. It is packed with probiotics that help promote a healthy gut flora.

Sauerkraut is made by carefully shredding white cabbage and stacking it in a big crock or wooden tub with salt. The cabbage is covered with a weighted lid and left to ferment for at least a month, preferably at temperatures below 60 °F (15.5 °C).


Kimchi is a fermented Korean dish made from cabbage, radish, and other vegetables. It is packed with beneficial bacteria that can help promote a healthy gut.

Kimchi is a probiotic-rich fermented food that is known to be beneficial for gut health. It contains beneficial bacteria, including lactic acid bacteria, which can help balance the gut microbiome. Kimchi also provides a source of dietary fibre, which helps keep the digestive tract healthy and can improve digestion. The lactic acid bacteria in kimchi can help reduce inflammation, which may be beneficial for digestive health and reduce the risk of certain diseases. Kimchi is also rich in vitamins A and C, which may help boost immunity.


Kombucha is a fermented tea may be beneficial for your gut health due to its probiotic content. It is rich in antioxidants, which protects your cells from damage and reduce inflammation. It may also improve digestion and aid in weight loss. It has been linked to improved liver health, improved mental clarity, and even improved skin health. Additionally, kombucha has been found to have anti-cancer properties, as well as potential benefits for heart health.


Tempeh is a fermented soybean product that is packed with probiotics and can help to promote a healthy gut flora. Furthermore, an earlier test-tube study discovered that certain plant components in tempeh may work as antioxidants. Free radicals, which are damaging molecules that can contribute to chronic disease, are reduced by antioxidants.

Also read: Choose Fermented Dairy Products to Live Longer


Miso is a fermented food that has many health benefits, including promoting gut health. The fermentation process helps to boost the amount of healthy bacteria in the gut. This good bacteria helps to break down food, absorb nutrients, and protect the gut from disease causing bacteria. Miso reduces inflammation in the gut. Furthermore, miso provides essential minerals and vitamins that help support gut health.

Image credit-- FreePik