1. Health & Lifestyle

Fermented Foods: The Superfoods For a Healthy Gut

KJ Staff
KJ Staff
Healthy Gut

Fermented foods are receiving more and more attention from healthcare experts these days as they can significantly boost the gut microbiome—the 100 trillion or more microorganisms that inhabit the digestive system. These beneficial microorganisms, especially those found in the gut, may aid digestion, enhance immunity, and assist in maintaining a healthy weight. The research on how vital these huge microorganisms may be for overall health is still in its early stages.  

Fermented foods not only increase the shelf life and nutritive values of the food but may also provide the body with a dosage of good probiotics, which are living bacteria that are essential for healthy digestion. 

How do you know where to begin when it comes to fermented foods?  Incorporate these seven fermented foods into your diet for a good dose of probiotics. 


Sauerkraut is useful for more than just putting on top of a hot dog. Sauerkraut is a popular food made from shredded cabbage that has been fermented by lactic acid bacteria. It is low calorie yet high in fiber and vitamins C as well as vitamin K. This fermented food provides a good source of probiotics and fiber. 


Yogurt is undoubtedly the most popular fermented food. It is a good source of probiotics when prepared traditionally. Yogurt also includes a variety of minerals such as calcium, zinc,  potassium, magnesium, as well as vitamins such as vitamins B2 and B12! It is a superfood with healthy fat,  protein, and carbohydrate combination. 


Kimchi is an amazing source of probiotics and, with a few exceptions, is extremely similar to sauerkraut. It's usually spicier and referred to as Korean kraut. It's usually higher in antioxidants since it contains peppers and other veggies, but it's still prepared with cabbage. 


Kefir is a fermented milk drink that contains a lot of calcium and probiotics. It's prepared by combining milk with kefir grains, which are a blend of yeast and bacteria. This produces a thick, sour beverage with a flavor similar to yogurt.  Kefir contains probiotics that help to break down lactose, making it easier to digest for lactose-intolerant individuals. Kefir is delicious whether mixed with smoothies or on its own. 


Kombucha is a fermented tea drink produced from tea and sugar by fermenting with Scoby which is colony of yeast and bacteria.  

It can be flavored with various fruits and spices to make a mildly bubbly, gut-friendly, extremely healthy, and delightful drink! 


Miso is a popular condiment in Japanese cooking. Soybeans are fermented with salt and koji, a kind of fungus, to make it. Miso soup is high in probiotics, which help to promote intestinal health. Miso soup includes probiotics, which can lower the risk of inflammatory bowel disease and other gastrointestinal problems. 


Tempeh is created from whole fermented soybeans, resulting in an extremely rich, cake-like food with more probiotic and health advantages than its more well-known sister Tofu. It has a better texture, is chewier, and has a lot more protein. 

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