The Top 10 Fermented Foods to Add to Your Diet for Better Gut Health
Boost your digestion, strengthen immunity, and add a burst of flavour to your meals with these gut-loving fermented foods!
Table of Content
Why Fermented Foods Matter
Fermentation is an age-old process that not only preserves food but also enhances its nutritional profile. The probiotics (beneficial bacteria) formed during fermentation, and active in fermented foods, help balance the gut microbiome, leading to:
Improved digestion (reducing bloating and constipation)
Stronger immunity (a healthy gut is linked to better immune response)
Better mental health (the gut-brain connection influences mood and anxiety levels)
Enhanced nutrient absorption (fermentation increases bioavailability of vitamins and minerals)
If you’re not already incorporating fermented foods into your diet, now is the time to start. Here are 10 must-have fermented foods that will take your gut health to the next level.
1. Sauerkraut – A Supercharged Superfood
What It Is:
Sauerkraut is fermented cabbage, created through the natural process of lactic acid fermentation. It’s packed with probiotics, vitamin C, and digestive enzymes.
Health Benefits:
Rich in Lactobacillus bacteria , which supports digestion.
Helps reduce inflammation and promotes gut lining integrity.
Boosts the immune system with its high vitamin C content.
How to Eat It:
Top your baked potatoes with our Superkraut for extra flavour.
Add to sandwiches, wraps, and salads.
Mix into scrambled eggs or grain bowls.
Winner of UK's Best Sauerkraut
2. Kimchi – The Spicy Gut Booster
What It Is:
Kimchi is a Korean staple made from napa cabbage, radish, garlic, ginger, and chilli flakes. This popular fermented food undergoes fermentation, creating beneficial bacteria that aid digestion.
Health Benefits:
High in probiotics for a balanced gut microbiome.
Contains capsaicin from chilli , which boosts metabolism.
Supports heart health and reduces cholesterol levels.
How to Eat It:
Stir into fried rice or noodle dishes.
Add to tacos or serve alongside eggs.
Mix with mashed avocado for a spicy guacamole.
3. Kombucha – The Fizzy Probiotic Drink
What It Is:
Kombucha is a fermented tea, naturally fizzy and full of probiotics. It’s made using tea, sugar, and a SCOBY (symbiotic culture of bacteria and yeast) .
Health Benefits:
Supports liver detoxification .
Aids digestion by introducing good bacteria.
Helps reduce sugar cravings due to its natural acidity.
How to Drink It:
Swap soda for a glass of kombucha.
Use as a base for mocktails.
Mix with fresh fruit for a refreshing summer drink.
"Fermented foods may be the oldest ‘new’ trend in health. They offer a simple and natural way to support gut health and overall well-being."
4. Kefir – The Probiotic Powerhouse
What It Is:
Kefir is a fermented dairy drink similar to yoghurt but with up to 61 different strains of beneficial bacteria and yeast .
Health Benefits:
More probiotic diversity than yoghurt.
Supports lactose digestion, even for those with mild intolerance.
Contains calcium, magnesium, and vitamin K2 for bone health.
How to Eat It:
Drink it plain or in smoothies.
Pour over granola or fruit.
Use in salad dressings for a tangy twist.
Winner of UK's Best Sauerkraut
5. Miso – The Umami Rich Superfood
What It Is:
Miso is a fermented soybean paste used in Japanese cuisine, rich in enzymes and gut-friendly bacteria.
Health Benefits:
Provides beneficial probiotics and antioxidants .
Supports liver function and detoxification .
Contains B vitamins and essential minerals
How to Eat It:
Stir into miso soup.
Use in marinades or salad dressings.
Add a teaspoon to stir-fries for depth of flavour.
6. Tempeh – The Protein Packed Fermented Soy
What It Is:
Tempeh is a fermented soybean cake with a firm texture, making it an excellent plant-based protein.
Health Benefits:
High in protein and great for muscle recovery.
Contains prebiotics , which feed good gut bacteria.
Rich in isoflavones , known for their hormone-balancing effects.
How to Eat It:
Slice and pan-fry for a crispy texture.
Use as a meat substitute in stir-fries or tacos.
Add to sandwiches or grain bowls.
"The road to health is paved with good intestines—nourish them well with fermented foods."
7. Yoghurt – The Classic Gut Health Hero
What It Is:
Yoghurt is a fermented dairy product rich in live bacterial cultures .
Health Benefits:
Supports digestion and immune function .
High in calcium for strong bones .
Helps balance vaginal microbiota in women.
How to Eat It:
Mix with fruit, granola, or honey.
Use in dips and salad dressings.
Add to smoothies for extra creaminess.
8. Natto – Japan’s Best Kept Secret
What It Is:
Natto is a sticky, stringy fermented soybean dish from Japan, known for its unique texture.
Health Benefits:
High in vitamin K2 , essential for bone health.
Contains a unique enzyme, nattokinase , which supports heart health.
Rich in probiotics and protein .
How to Eat It:
Mix with rice and soy sauce.
Stir into scrambled eggs.
Top with mustard and scallions for extra flavour.
9. Pickles (Fermented, No Vinegar)
What It Is:
Fermented pickles are cucumbers fermented in saltwater brine (not vinegar).
Health Benefits:
Provides live cultures for digestion.
Supports hydration with natural electrolytes.
Contains vitamin K for blood clotting and bone health.
How to Eat It:
Enjoy as a snack.
Add to sandwiches or burgers.
Chop into salads for extra crunch.
10. Apple Cider Vinegar – The Digestion Aid
What It Is:
Raw, unfiltered apple cider vinegar (ACV) contains natural probiotics and acetic acid. Make sure it has "the mother" in it and is unpasteurised.
Health Benefits:
Aids digestion by promoting stomach acid production.
Helps balance blood sugar levels.
Supports weight management by improving satiety.
How to Use It:
Mix a tablespoon into a glass of water before meals.
Use in salad dressings.
Add to marinades for a tangy kick.
The Growing Popularity of Fermented Food
As people become more aware of the connection between gut health and overall wellbeing, the demand for fermented food continues to rise. Health conscious individuals are actively seeking ways to improve their microbiome through natural, probiotic-rich fermented food and drink options. Whether through homemade recipes or shop bought varieties, incorporating fermented food into a daily diet can be a delicious and effective way to support digestion, immunity, and long-term wellness.
The Bottom Line
Fermented foods are a game-changer for gut health . Whether you’re sipping on kombucha, enjoying a forkful of sauerkraut, or drizzling apple cider vinegar over a salad, your gut will thank you!
Want to try some nutrient-packed fermented foods? We would love to hear from you on Instagram and Facebook - Tag us @goodnudefooduk and use the hashtag #Superkraut
If you want to try out our gut friendly Superkraut, you can check out more on our store
The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner of UK's Best Sauerkraut
Frequently Asked Questions
What are fermented foods?
Fermented foods are products that have undergone controlled microbial growth, where natural bacteria and yeasts convert carbohydrates into acids or alcohol. This process preserves the food and can enhance its nutritional value.
What are the health benefits of consuming fermented foods?
How much fermented food should I eat daily?
Can I cook with fermented foods?
Yes, you can cook with fermented foods; however, exposing them to high temperatures can destroy the beneficial live cultures. To retain their probiotic benefits, it's best to add fermented foods to dishes just before serving or use them in raw preparations.
Do fermented foods need to be refrigerated?
Yes, fermented foods should be kept in the fridge to slow down the fermentation process. It also helps to maintain the taste and texture, helps preserve the live cultures and extends the shelf life of the products.
What should I do if my jar of fermented food is bubbling or leaking?
Bubbling and/or leakage is normal, as fermentation will continue when the temperature increases (ie out of fridge). Fermentation produces carbon dioxide gas, leading to pressure build-up. Over a sink, carefully open the jar to release the pressure, put lid back on then rinse glass with water, ensuring the jar is clean. Put back in the fridge.
Can I make fermented foods at home?
Yes, making fermented foods at home is feasible and economical. Basic equipment includes sterilised jars, salt, and fresh produce. Check out our blog for inspiration!
Why is there sugar in some fermented foods like kimchi?
Sugar serves as a fuel source for the beneficial bacteria during fermentation, aiding in their proliferation and the production of acids that preserve the food and develop its tangy flavour. By the time fermentation is complete, most of the sugar has been consumed by the bacteria.
Are fermented foods suitable for children?
Yes, fermented foods such as sauerkraut and kefir are suitable for children. Founder Evonne regularly feeds her children fermented foods as they can be a healthy addition to a child's diet, providing beneficial probiotics. However, it's introduce them in small amounts and look out for any adverse reactions. Check the caffeine content with the kombucha brand before allowing a child to have some.
Are all pickled foods fermented?
No, not all pickled foods are fermented. Traditionally, pickling often involves preserving foods in vinegar. Fermented pickles, on the other hand, are made by submerging vegetables in a saltwater brine, allowing natural fermentation to occur, which fosters beneficial bacteria.
How can I incorporate fermented foods into my diet?
Fermented foods can be enjoyed in various ways. For instance, sauerkraut and kimchi make excellent accompaniments to meals, adding a tangy flavour to dishes. Yoghurt and kefir can be consumed as snacks or added to smoothies, while miso can be used in soups and sauces.Check out our recipe blog for more ideas and tips.
Are fermented foods suitable for vegans and vegetarians?
Many fermented foods are plant-based and suitable for vegans and vegetarians. Products like sauerkraut, kimchi (ensure it's made without fish sauce), pickles, miso, and tempeh are all derived from vegetables or soybeans. However, it's essential to check specific product ingredients, as some may contain animal derived ingredients.
