5 Must-Have Fermented Foods for a Healthy Gut
Fermented foods, of all the foods on the planet, seem to have a pretty bad reputation. Whether it’s the potent smell, the really strong and unique taste or just the fact that it’s a food that’s been left sitting for so long, fermented foods typically are a big “no” for people. But what if I told you that eating fermented foods or drinks is one of the most impactful things you can do in your daily life to heal your gut? If you are struggling with your gut health and are looking for easy, at-home ways to improve your gut microbiome, incorporating fermented foods into your diet is a shining example and one you should absolutely turn to. Keep reading to learn why fermented foods are so beneficial and the top 5 must-have fermented foods for a healthy gut.
What are fermented foods?
By definition, fermented foods are “defined as foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action.” Historically, fermentation was used as a method of preservation and for many, that is still the purpose of fermentation; to maintain the freshness of food regardless of the season it was harvested. When certain foods naturally ferment, they produce beneficial bacteria that makes them more nutritionally valuable over time.
As with so many other things, our country is behind the eight ball in the world of fermented foods. In almost every other culture, people have been including fermented foods in their regular diet for all of history. But it wasn’t until recently that fermented foods became “a thing” here. The recent surge in popularity is completely credited to the immense health benefits that cultured food has had on gastrointestinal health and overall physical health.
Why are they good for you?
When foods go through the fermentation process, they evolve and grow helpful bacteria that make them increasingly more valuable to your gut microbiome. Fermented foods are rich in probiotic microorganisms, which helps to combat the negative bacteria that is running rampant in all of our digestive systems. They lead to a healthier and more diversified gut microbiome, which truly is the ticket to so much of our body’s overall health. If you’ve ever heard of or thought about taking a daily probiotic supplement, eating fermented foods is another way to up your probiotic intake, which has immeasurable benefits to your system.
The list of benefits from eating a diet rich in fermented foods goes on and on, but some of the most significant are:
builds a stronger immune system
helps your body to heal from digestive disorders
improves digestion and cognitive function
combats harmful bacteria
reduces inflammation
supports your body against allergies
promotes weight loss
One of the best parts of fermented foods, in addition to all of their health benefits, is that they are so accessible and relatively simple to create at home on a tighter budget. They’re easy to make, last quite a long time because of all their good bacteria and are a ridiculously convenient way to support your body from the inside out.
My top 5 go-to fermented foods
Needless to say, there are a lot of fermented foods out there (essentially any food CAN be fermented), but I’m going to stick to mentioning the ones most worth talking about, because of their benefit and even their taste!
It’s important to know that not all fermented foods are created equal. What I mean by THAT, is that store-bought versions of these fermented foods may not actually fermented, making it so important to read the labels and know your stuff! Most fermented foods require refrigeration and are stored in glass jars, so it’s usually best to turn to the options that aren’t canned or on the shelves.
Sauerkraut
If you’ve heard about fermented foods, you’ve probably heard of sauerkraut. Sauerkraut is fermented cabbage and has made its American debut as one of the best hot dog toppings, but it actually dates back over 2,000 years in German, Russian and Chinese cuisine. It’s a really simple fermentation to make at home, typically just consisting of red or green cabbage and salt. Sauerkraut is an incredible source of A, C, K and B vitamins and is also high in copper, iron, magnesium, calcium and sodium.
Can you eat sauerkraut straight out of the jar, by itself? Sure! But you might find that it’s a little too salty to enjoy that way. There are so many recipes that can be enhanced by sauerkraut, but it’s most commonly eaten on meats, sausages, fish or in soups/stews. Here’s a great resource for recipes!
2. Kimchi
Kimchi is an often-spicy Korean side dish, that is primarily fermented cabbage and other vegetables mixed with ginger, garlic, pepper and other spices. It’s considered a Korean delicacy and is eaten here in traditional Korean dishes as well. As with any fermented food, though, you can get really creative with the way you eat it and you’ll find that it compliments a lot of other recipes.
Kimchi is extremely nutrient dense with an abundance of vitamins A, C and K and over 34 amino acids. It is particularly known for reducing inflammation and is linked to the prevention and treatment of several types of cancer.
3. Kefir
Kefir is a fermented milk product that is commonly regarded as “drinkable yogurt” – plus, it has even more health benefits than yogurt. Kefir has high levels of vitamins B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics. Obviously, with dairy milk there comes an inherent issue for many people in digesting it well, but in both yogurt and kefir, the probiotics help to break down the lactose making it easier to digest. It’s delicious in smoothies, but is another fermented food that also tastes great by itself.
4. Kombucha
It’s 2023, which means there’s probably a really low chance you haven’t tried or at least heard of kombucha. It’s a drink made from black tea and (hopefully) natural sugar. It has a specific taste that tends to either rub people the right way, or the opposite. Kombucha contains a colony of good bacteria and yeast that initiates the fermentation process when combined with sugar and is also high in antioxidants.
However, there are many, and I mean MANY different brands of kombucha sold in stores, and unfortunately several of them are created with a very high level of processed sugar, most likely to make the taste more appealing and juice-like. Raw kombucha, the kind that is truly most beneficial to you, doesn’t have added processed sugar. Don’t forget to read your labels!
5. Miso
Miso soup is a more famous dish that you’ve probably tried at your favorite sushi restaurant. But you may not have known just how healthy it actually was. Miso is a paste that’s created by fermenting barley, rice or soybeans and koji (a type of fungus). It is loaded with good bacteria, protein, minerals and fiber. It’s a powerful flavor that packs a big punch, so a little tends to go a long way. It’s used most commonly in miso soup, but also a key ingredient in sauces, marinades and salad dressings.
The Bottom Line
The truth is, eating fermented foods is one of the most healthy and impactful ways you can make a difference in your gut healing, all on your own -- not just to straighten out any digestive issues you are experiencing, but also to strengthen your immune system and give your body a fighting chance in a world that is constantly working to make you sick. If you can find a way to incorporate a fermented food into your daily diet, you will see and feel notable changes that are both short and long term.
So, if you’re the person at the hot dog stand saying “absolutely not” to sauerkraut, or the one who prefers a soda to a bottle of kombucha, it’s time to rethink your choices and consider another answer. Your gut, body and mind will thank you for it.
If you want to chat more about fermented foods or learn more about the impact your diet has on your whole body, I’m here and ready to share my knowledge with you! I believe so strongly that healing starts from within, and fermented foods are only just the beginning. Book a free consultation with me and we can chat about what your path to a healthier life looks like.
