Wonderful fermented foods to eat for gut health

Eating fermented foods can help maintain a healthy gut microbiome. Having a diverse array of bacteria in your intestinal tract not only supports regular digestion, but it also has been linked to everything from better mood and blood sugar control to lower risks of allergies and improved immune function. 

Fermented foods include those that are either made with or contain live, active bacteria. Fermentation occurs when bacteria or yeast (which may occur naturally or be added during processing) break down the natural sugars in foods. This breakdown yields new compounds like alcohol, carbon dioxide, and lactic acid.Fermentation influences the flavour, texture, and nutritional profile of foods and beverages.

Research suggests that regularly including fermented foods in your diet can help diversify the healthy bacteria in your gut. Here are the best fermented foods you should add to your diet.

1. Sauerkraut

Sauerkraut has been consumed across cultures for centuries. A staple food in both European and Asian cuisine, sauerkraut is a wonderful source of live, active cultures–as long as it hasn’t been pasteurised.

Any sauerkraut that has been pasteurised does not contain healthy microbes, as heating kills the beneficial bacteria in the kraut. Sauerkrauts with live, active cultures are typically refrigerated, not shelf stable. 

Sauerkraut contains vitamins C and K and boasts potent anti-inflammatory properties. Cruciferous vegetables like cabbage are also wonderful sources of sulforaphane, a compound that appears to have powerful anti-cancer properties.

While sauerkraut may boost gut health in some people, not everyone tolerates it well. Some people diagnosed with irritable bowel syndrome (IBS) may find that fermented foods like sauerkraut actually worsen their IBS symptoms. This may be due to the high levels of fermentable (or gas-producing) carbohydrates, like mannitol, in sauerkrauts made from white cabbage.

However, tolerance is highly individual. Start by adding a small amount of sauerkraut–such as 1 tablespoon–to a meal and see how you feel. 

2. Kombucha

Kombucha is a carbonated, fermented beverage that’s made by combining tea, sugar, and a ‘symbiotic culture of bacteria and yeast,’ often referred to as ‘SCOBY.’ When combined, the SCOBY converts sugars into alcohol and then acids that contribute to kombucha’s signature tangy flavour.

Since tea is a powerful source of antioxidants, kombucha likely contains beneficial plant nutrients called phytochemicals. Yet despite its popularity, studies confirming kombucha’s gut health benefits remain limited.

Choosing kombucha over alternatives like soda is surely a helpful swap, but know that kombucha contains sugar as well. If you’re watching your added sugar intake, consider mixing kombucha with fizzy water for less sweetness. 

Finally, kombucha contains trace amounts of alcohol, which is naturally created by the fermentation process. The alcohol by volume (ABV) content can be as low as 0.5%, but it may still matter to you if you avoid alcohol for personal, medical, or religious reasons.

3. Kimchi 

A staple of Korean cuisine, kimchi is another form of fermented cabbage. This side dish is typically made from more ingredients than sauerkraut, though. Common combinations include Chinese cabbage, radish, salt, water, fish or soy sauce, garlic, onions, ginger, and red pepper.

Evidence supporting the benefits of kimchi is abundant. The fermented food is rich in beneficial bacterial species like Lactobacilli, dietary fibre, and other compounds with antioxidant, cholesterol-lowering, and immune-enhancing properties. Researchers believe this unique combination may even make kimchi anti-carcinogenic, or cancer-fighting.

Like sauerkraut, kimchi may cause digestive symptoms in people sensitive to the fermentable carbohydrate mannitol. Start with a tablespoon of kimchi as a serving size and assess your tolerance.

4. Tempeh

Similar to tofu, tempeh is a plant-based protein made from fermented soybeans. Because tempeh is typically pasteurised and cooked prior to consumption, it’s not likely to retain active cultures. Still, tempeh may be a good source of ‘paraprobiotics,’ which are defined as inactive microbes that still deliver good health benefits.

5. Kefir 

Kefir is a fermented dairy product that’s made by combining kefir ‘grains’ with milk from cows, goats, sheep, or even buffalos. Kefir ‘grains’ are not actually grains, but a starter culture instead made of bacteria and yeast that serves as a fermenting agent.

Cultured dairy products like kefir and yoghurt have the strongest evidence behind their probiotic properties. Kefir has been shown to bolster microbial diversity in the gut and help lower inflammation in the body. .

Kefir is packed with protein, potassium, and calcium, and is extremely low in lactose. Even those with lactose intolerance may tolerate kefir.

While kefir’s consistency is looser than traditional yogurt, you can enjoy it just like you would normal yoghurt. Other easy ways to enjoy kefir include adding it to smoothies or using it to marinate proteins like chicken kabobs. 

6. Yoghurt

Yoghurts containing live, active cultures are another wonderful source of gut-friendly probiotics. Unlike other fermented foods, the bacteria in yoghurt have been proven to survive transit through the GI tract. This is important because bacteria need to reach the intestines intact in order to influence gut health.

Yoghurt is also a source of high-quality protein, vitamin B12, calcium, phosphorus, and potassium. Regularly including yoghurt in your diet may assist with weight management, bone health, blood sugar balance, and blood pressure regulation.

Follow these tips to choose a yogurt:

• Make sure you see live, active cultures listed in the ingredients list

• Choose an unsweetened yoghurt and add your own fresh fruit to control the sugar content. If you need it to be flavoured, choose one that has less than 7g of added sugar per serving

• Opt for authentic Greek yoghurt (not Greek style yoghurt) or Icelandic skyr yoghurt for a higher protein content

7. Miso and Natto 

Though natto and miso are both made from fermented soybeans, the two ingredients are fermented using different bacterial strains. 

What’s more, natto consists of whole fermented soybeans, while miso is a smooth paste made from fermented soybeans. 

In Japanese cooking, natto is traditionally added to rice dishes and soups, or used for sautéing vegetables. Miso paste is used much like a seasoning; it lends powerful umami flavour to many dishes. 

Both of these fermented ingredients have been associated with improving gut health, cardiovascular outcomes, and immune function.

8. Apple cider vinegar

Think of apple cider vinegar (ACV) as fermented apple juice. Like sauerkraut, ACV is high in acetic acid, a by-product of fermentation. But not all apple cider vinegars (ACV) contain bacteria. Many AVCs undergo pasteurisation and filtering, two processing methods that inactivate or remove microbes from the product. 

Even with raw, unpasteurised ACV, it’s not entirely clear how it will benefit your gut health. 

There’s some evidence that ingesting ACV prior to eating could help prevent blood sugar spikes after meals. Try using the vinegar in a homemade dressing and enjoying it over a salad. The combination of vinegar and fibre-vegetables may help stabilise blood glucose levels after you eat.  

If you see cloudy material in the bottom of your ACV bottle, have no fear. That substance is the ‘mother’ that houses the natural microbes in unpasteurised vinegar.

How often should you eat fermented foods for gut health? 

There are no official recommendations for how often you should eat fermented foods, but research suggests that regularly including them into your diet may help bolster gut health and fight inflammation. 

How to ferment foods at home 

To properly ferment foods at home, you will need sterilized glass jars, salt, a cloth napkin or cheesecloth, and whatever ingredients you intend to ferment. 

Risks and side effects of fermented foods 

Common side effects of eating fermented foods can include digestive symptoms, such as abdominal bloating and gas, in sensitive individuals. 

Preparing fermented foods at home without following proper food safety standards (such as not washing your hands properly or not using sterilised jars) can increase the risk of harmful microbes growing in your food. Improper storage of fermented foods can also heighten the risk of contracting a foodborne illness after consumption.

Eating fermented foods may also pose risks for people diagnosed with a histamine intolerance or those who suffer from migraines. If this is you, talk to your GP about whether regularly eating fermented foods is safe for you. 

Extracts taken from Anthea Levi, RD from www.health.com