10 Fermented Foods that Can Heal Your Gut

You've probably have seen probiotics advertised as incredible food for your gut "bugs", but what is their role in gut health?

We host trillions of beneficial bacterial in our gut and when we don't take care of them, our bodies are affected, like our:

• metabolism

• digestion and absorption of nutrients

• hormones

• immune system

• inflammation

That's because good bacteria supplies essential nutrients, synthesizes and aids in the digestion of vitamins and nutrients, and promotes digestive nerve function.

Imbalances in gut bacteria have been linked to a number of health problems including obesity, mood disorders, and altered immune response.

Although buying probiotics in high-quality supplement form can be helpful to repopulate and maintain a healthy microbiome, nothing can beat the truest form of probiotics: fermented foods.

What Is Fermentation?

Fermented foods have been used for centuries to preserve food, but more recently, all the excitement is centered on its potential health benefits for digestive and overall health.

During fermentation, natural bacteria feed on the sugar and starch in food, creating something known as lactic acid. In a nutshell, the fermentation process involves using bacteria and yeast to convert carbohydrates into alcohol or acids. It preserves food and creates a distinct taste and aroma, and makes it easier for your system to digest the now nutrient-rich food.

Why Are Fermented Foods so Good For You?

There are many reasons to eat these foods, from lowering your risk of high blood pressure and improving your digestion to protecting you from inflammation.

Recent research has shown that your diet can significantly impact the diversity of the microbiome. Here’s where fermented foods come in, which can promote a healthy balance of microbes in your system.

It's because of how fermented foods are made—by allowing microbes to break down carbohydrates and produce beneficial compounds like lactic acid and acetic acid. These acids help keep harmful bacteria in check while also promoting the growth of beneficial bacteria. As a result, eating fermented foods can help increase microbiome diversity and keep a healthy balance of good bacteria.

Here are just a few health benefits from eating fermented foods:

1. They add probiotics to your diet

2. They help with digestive health

3. They encourage microbiome diversity

4. They support your immune system

5. They may help with blood sugar balance

6. They can boost brain health

7. They help you maintain good oral health

Who can Benefit from Fermented Foods?

Most people from all ages can benefit from eating fermented foods because of their affect on gut health which is the powerhouse of our health.

That being said, those with certain yeast or bacteria infections in the gut, like Candida or SIBO (small intestinal bacteria overgrowth) may experience gastrointestinal symptoms like bloating and excess gas when eating or drinking fermented foods and taking probiotics.

The probiotics (food for bacteria) ends up not only feeding the good bacteria but also the bad bacteria and their "waste" produces symptoms. It is for this reason that you should work with a doctor to identify bacteria imbalances/a condition first before changing your diet.

It's best to start slow and small. Just a bite of fermented foods is enough to start and then you can gradually increase and play with the variety. Here are an assortment of fermented foods that are my favorite!

10 Fermented Favorites

1. Kombucha: Kombucha is tea mixed with added sugar that's harvested every one to two months. The result is a pleasant, fizzy beverage. There are many brands that are high in sugar so look for ones that are not a sugar bomb. If you want to try a lighter tasting probiotic drink, Kevita offers sparkling probiotic drinks that are more subtle in flavor.

2. Raw Cheese: Raw cheeses are a fermented dairy products that have not been pasteurized yet. They come in a wide variety from hard to soft, but my favorites are hard, aged cheese as they have less lactose.

3. Miso Soup: Miso soup is a dish traditionally made in Japan using soybeans and dashi stock. Thrive Market has a good one available.

4. Sauerkraut: Sauerkraut is made from cabbage fermented with lactic acid and bacteria. You can buy it or it's very simple to make!

5. Greek Yogurt or Cultured Plant-Based Yogurt: Greek yogurt is strained to remove excess whey and lactose so even those a little sensitive to dairy may find they can have greek yogurt. There are some great cultured coconut yogurts out there. My favorites are: Cocojune, Cocoyo, Coyo, and Coconut Cult.

6. Apple Cider Vinegar: Apple Cider Vinegar is made from fermented apple juice and is often taken as a supplement, used in salad dressings, in marinades, and as a condiment.

7. Pickled Vegetables: Dill and cucumbers are the most common pickled vegetable, but almost anything can be pickle almost anything! You can use the same sauerkraut recipe for pickling carrots, cauliflower, etc.

8. Kefir: Kefir is one of many fermented dairy products. It is made from kefir grains and consumed as a beverage, almost like a drinkable yogurt. In a water form, Water kefir can be used to make sparkling drinks. If you want to try a lighter tasting drink than kombucha, Kevita offers sparkling probiotic drinks that are more subtle in flavor.

9. Kimchi: Kimchi is a typical Korean dish of salted and fermented vegetables with added seasonings, and can make a great way addition to any bowl or plate for a punch of flavor.

10. Tempeh: Tempeh is a traditional Indonesian food that is made from fermented soybeans. The only thing is that you'll want to only buy organic, non-GMO soy because all conventional soy bean crops are heavily treated with pesticides and toxins.

1-2 Tablespoons a Day Keeps the Doctor Away

Supplementation can be very helpful if you're not getting enough probiotics through your nutrition or if there is a need for therapeutic dosing because of prior antibiotic use, a condition, or a need for a large amount. You can get one of my favorites here and message us at hello@wisebitewellness.com to get a discount code.

However, whenever possible, eating fermented, probiotic-rich foods is the best way to consume them. There are many fermented food options and even 1-2 tablespoons may be enough to maintain a healthy gut.

If you are looking to improve your health, including your metabolism, digestion, hormones, immune system, and inflammation, adding more fermented foods could be a great place to start. If you found this information helpful, sign up for our monthly newsletters to get wellness reads, health tips, our favorite healthy product recommendations, and more straight to your inbox!