The 9 Best Fermented Foods for Your Gut

Fermented food has made a comeback in recent years, partially thanks to the popularization of Weston A. Price teachings. Fermented foods like sauerkraut and kimchi aren’t considered to be the most appealing types of food; however, research exploring these and other fermented products on gut, brain, and body health has revitalized public interest.

The fermentation process encourages essential bacteria such as Lactobacilli and Bifidobacteria to flourish. This makes fermentation a good source of probiotics for vegans, since many fermented foods are plant based. Vegetables are submerged in a salty brine during preparation to kill off dangerous, pathogenic bacteria. The good bacteria break down lactose and other sugars and starches in the food, making digestion easier. And once they reach your gut, they continue to help break down food and keep out bad guys like E. coli and C. difficile.

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The Best Fermented Foods

When it comes to fermented foods, your options aren’t limited to sauerkraut or fermented soy. There’s other fantastic options that are considered “fermented,” including tea, yogurt, and various vegetables. Here are the 9 best fermented foods you should be eating for your gut.

1. Yogurt

Yogurt has many benefits, mostly due to its rich probiotic content. Brands of yogurt that contain billions of live active cultures may support digestion, and some research indicates it could even benefit the skin. ^[1] Raw, unpasteurized yogurt is ideal if you can handle dairy. Personally, I tend to skip dairy altogether, but you can find dairy-free yogurt options at many stores these days, some of which are made from coconut and almond milk. Be sure you’re choosing yogurt that contains live active cultures, and try to choose plain, full-fat versions in order to avoid sugar. Yogurt that contains sugar can be counterproductive, as sugars feed pathogenic bacteria and contribute to sugar overload.

2. Natto

Natto is prepared with soybeans and is fermented so it forms the beneficial bacteria Bacillus. It’s an excellent source of calcium, iron, dietary fiber, and vitamin K2. You may not have heard a lot about it, but K2 is essential for heart health as it keeps calcium out of your arteries and gets it to your bones where it’s needed. Natto also contains nattokinase, a powerful anti-clotting agent that protects your heart and brain and lowers your blood pressure.

3. Kefir

Kefir is a bit like yogurt, except that it’s more of a drinkable consistency. Researchers report kefir may reduce irritation in the intestines, preventing toxins and other pathogens from getting into the blood. ^[2] If you’re choosing to drink dairy kefir, make sure it’s organic and isn’t loaded with refined sugar. There are options for making your own dairy-free water kefir, and many health food companies online sell kefir grains specifically for this purpose. You can also check out our recipe for making coconut milk kefir.

4. Kombucha

Made from tea, clean water, sugar, yeast, and bacteria, kombucha has become popular recently for its probiotic qualities. Its fizzy bite is also popular among those used to drinking soda. Research finds this fermented tea fights off E. coli and Staph bacteria in the digestive tract, possibly protecting against illness and aiding digestion. ^[3]

Learn how to make your own homemade Kombucha here.

5. Sauerkraut

Traditional sauerkraut preparation uses water, salt, and cabbage, and very little heat is applied to the final product in order to prevent killing off beneficial microbes. The sour taste comes from lacto-fermentation, or the breakdown of lactose by the probiotic bacteria native to the cabbage. A serving gives you a powerful dose of healthy probiotics that aid digestion, and research has found raw sauerkraut prevents cancer cells from forming. ^[4] Be sure to purchase raw sauerkraut, or better yet, make it yourself with organic cabbage and Himalayan salt.

6. Kimchi

This spicy Asian fermented cabbage, similar to sauerkraut, provides you with loads of probiotics. Extensive research indicates it contributes to colon health, lower cholesterol, better thinking, a stronger immune system, healthy skin, and weight loss. Additional research also shows it has anti-oxidative, anti-aging, and immune-supporting properties. ^[5]

7. Tempeh

This Indonesian ‘cake’ has a nutty flavor and chewy texture, and because of this it is often used as a replacement for meat in many vegan recipes. Traditionally made from soybeans and a yeast starter, it undergoes controlled fermentation that makes it a great source of probiotic bacteria. Tempeh is also a great source of calcium, iron, and magnesium.

8. Pickles

Raw pickles, much like sauerkraut, makes for a great introduction to fermented foods. Pickles made by lacto-fermentation makes this a delicious snack and a great food for aiding digestion and supporting a strong immune system.

9. Lassi

Yogurt and fermented dairy play an important role in Indian cuisine. Lassi is made by combining yogurt and milk (or water) and sometimes fruit and spices to create a great probiotic-rich drink. It digests quickly, helps restore friendly gut bacteria, and soothes irritation in the colon. Again, I don’t recommend consuming conventional dairy, especially from cows. If you are going to drink lassi, it’s best to find a product using grass-fed, free-range goat milk. Goat milk tends to digest more easily. If you’re vegan, try finding or making lassi with organic coconut or almond milk yogurt.

Other Tips to Support Digestion

Each of these 9 probiotic foods will help restore balance to your intestinal ecosystem, but they’re not the only way to support digestion. Prebiotics, or foods containing inulin, sustain your current gut bacteria by providing them the foods they need to thrive. Probiotic supplements, digestive enzymes, and colon and liver cleansing are also great ways to support your digestive system.

What probiotic foods do you eat? Share your tips and recipes with us!

– Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM

Article sources:

Vaughn AR1, Sivamani RK2. Effects of Fermented Dairy Products on Skin: A Systematic Review. J Altern Complement Med. 2015 Jun 10.
Carasi P1, Racedo SM2, Jacquot C2, Romanin DE3, Serradell MA4, Urdaci MC2. Impact of kefir derived Lactobacillus kefiri on the mucosal immune response and gut microbiota. J Immunol Res. 2015;2015:361604. doi: 10.1155/2015/361604.
Cetojevic-Simin DD, Bogdanovic GM, Cvetkovic DD, Velicanski AS. Antiproliferative and antimicrobial activity of traditional Kombucha and Satureja montana L. Kombucha. J BUON. 2008 Jul-Sep;13(3):395-401.
Szaefer H1, Krajka-Ku?niak V, Bartoszek A, Baer-Dubowska W. Modulation of carcinogen metabolizing cytochromes P450 in rat liver and kidney by cabbage and sauerkraut juices: comparison with the effects of indole-3-carbinol and phenethyl isothiocyanate. Phytother Res. 2012 Aug;26(8):1148-55. doi: 10.1002/ptr.3692.
Park KY1, Jeong JK, Lee YE, Daily JW 3rd. Health benefits of kimchi (Korean fermented vegetables) as a probiotic food. J Med Food. 2014 Jan;17(1):6-20. doi: 10.1089/jmf.2013.3083.

Previous articles by Dr. Group:

About the author:

Dr. Edward F. Group III (DC, ND, DACBN, DCBCN, DABFM) founded Global Healing Center in 1998 and is currently the Chief Executive Officer. Heading up the research and development team, Dr. Group assumes a hands-on approach in producing new and advanced degenerative disease products and information.

Dr. Group has studied natural healing methods for over 20 years and now teaches individuals and practitioners all around the world. He no longer sees patients but solely concentrates on spreading the word of health and wellness to the global community. Under his leadership, Global Healing Center, Inc. has earned recognition as one of the largest alternative, natural and organic health resources on the internet.

For more information, please visit Global Healing Center.

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