Best fermented foods to add to your diet for gut health

The gut microbiome is composed of bacteria, viruses, fungi and other microorganisms living in the large intestine. It helps the immune system to function properly, reduce chronic inflammation, keep intestinal cells healthy and provide some essential micronutrients that are not present in the regular diets.

Fermented foods contain prebiotics, ingredients that create healthy changes in the microbiome, and probiotics, which are healthy live bacteria. Additionally, these foods undergo lacto-fermentation, where lactic acid is created that removes simple sugar and creates good bacteria such as Lactobacillus or Bifidobacterium. According to a study published in the National Library of Medicine, a diet rich in fermented food led to an increase in alpha diversity of the gut microbiome.

Below, find the best fermented foods that you can add to your diet for better gut health.

Kimchi

Kimchi, is a popular Korean side-dish that is now loved across the globe for it's healthy properties. Made from fermented vegetables, kimchi is known to lower blood lipid levels, support healthy weight and reduce blood pressure and inflammation, as mentioned in a review published in the Journal of Nutrition and Health. Another study in the Food & Nutrition Research mentioned how the fermented Korean dish improves irritable bowel syndrome.

Kefir

Kefir is a fermented drink made with milk or water and kefir grains. The fermented drink with a consistency similar to yogurt is filled with calcium and probiotics. The drink can help restore the balance of friendly bacteria in your gut and elevate digestive concerns such as irritable bowel syndrome, ulcers and others. According to studies it also inhibits the growth of harmful bacteria such as salmonella, helicobacter, pylori and E. Coli.

Sauerkraut

Sauerkraut, a German dish literally means sour cabbage and dates back to centuries. Made from cabbage and salt, sauerkraut is rich in probiotics and fiber. A 2018 study in Foods stated that the microbiomes in sauerkraut grows rapidly and stays stable for long. This, store bought or home made, sauerkraut will be good for your gut health in both forms.

Yogurt

Yogurt is popular for its probiotics and the dairy product is easy to find in any store. According to a study published in the National Library of Medicine, the consumption of yogurt increases the amount of probiotic content and reduces the stress indicators in it.

Miso

This fermented Japanese sauce is such a popular fermented product that scientists tried to make it in space too. Miso, which is made from soybeans and salt has probiotics and prebiotics and is known for reducing the risk of stomach illnesses, improving digestion, increasing immunity and having anti oxidant properties, as mentioned in a study published in the National Library of Medicine.