9 Fermented Foods That Can Boost Gut Health and Digestion

Fermented foods like yogurt, sauerkraut, and kombucha are packed with good bacteria that support gut health and digestion. Research suggests that eating more fermented foods can help balance your gut microbiome, the community of microorganisms in your digestive system.¹

1. Apple Cider Vinegar

Apple cider vinegar is an acetic acid made from fermenting apple juice. It’s often touted for multiple health benefits, including supporting gut health. Because of its natural probiotics from the fermentation process, consuming apple cider vinegar may improve the bacterial environment in the gut and boost the immune system.³

Check the label to see whether the apple cider vinegar is pasteurized, meaning that the bacteria contributing to gut health benefits are removed for safety.⁴

2. Kimchi

This spicy Asian dish is made from fermented cabbage. It contains more varieties of probiotics (healthy bacteria) than sauerkraut.⁵ Kimchi is rich in fiber, vitamins, minerals, antioxidants, and the bacterial species Lactobacilli.⁶

Regularly eating this fermented food can:⁷ 

• Improve digestion
• Reduce cholesterol levels
• Strengthen the immune system.

3. Kefir

Kefir, a fermented dairy beverage, contains probiotics that help improve the diversity of gut bacteria.⁸ These probiotics feed the good bacteria in your gut microbiome.⁹ In one study, research has shown that people who drank kefir regularly for eight weeks reported improvements in gastrointestinal (GI) symptoms.¹⁰

Kefir is lower in lactose than other dairy products, making it an option for people sensitive to lactose.¹¹

4. Kombucha

Kombucha is a carbonated and fermented beverage produced from tea, yeast, bacteria, sugar, and sometimes fruit for added flavor. Due to the way yeast transforms the sugar during the fermentation process, this drink also contains a very small amount of alcohol.¹²

Research suggests that kombucha’s probiotic and antioxidant properties may help reduce gut dysbiosis (an imbalance in the gut microbiome). However, the exact probiotic benefits may vary by brand, as each beverage batch could contain different levels of beneficial bacteria.¹³¹⁴

5. Miso

Miso is a smooth paste made from fermented soybeans using a two-step fermentation process with mold, bacteria, and yeast.¹⁵

The probiotics found in miso can help with digestion and overall gut health, and may also benefit immune system function, regulate blood sugar, and reduce allergy risk.¹⁶¹²

6. Sauerkraut

Sauerkraut is cabbage fermented in lactic acid bacteria, which acts as a probiotic. People who consume sauerkraut daily may experience an improved gut microbiome because it keeps most of its beneficial bacteria throughout the fermentation process.¹⁷¹⁸

Pasteurized sauerkraut doesn’t contain the same live cultures that help support digestion as the fresh variety usually found in the refrigerated section at the grocery store.¹⁹ Some types of sauerkraut, may worsen irritable bowel syndrome (IBS) symptoms, so it may not be well-tolerated in people with this condition.²⁰

7. Tempeh

Tempeh, made from fermented soybeans, is fermented using fungi and good bacteria like Lactobacillus strains. It’s also high in fiber, which helps support digestion.²¹¹²

Many types of tempeh are pasteurized and cooked before consumption, so their active probiotics (and potential digestive health benefits) may not be as strong as those of other fermented foods.²²²³

8. Yogurt

Yogurt is made by heating milk, adding healthy bacterial strains, and allowing the mixture to ferment for several hours. Most types of yogurt contain bacterial strains that can help balance the gut and improve digestion.²⁴

Studies also suggest that the probiotics found in yogurt may help reduce IBS symptoms, like bloating, diarrhea, or constipation.²⁵

9. Pickles

Pickles can be made through fermentation or a standard pickling process. When fermented, pickles are produced with natural lactic acid that supports good gut bacteria, improving digestion and nutrient absorption of other foods you eat.

Fermented pickles containing the Lactobacillus bacteria promoted better digestion and a stronger immune system, and contained vitamins, minerals, and antioxidants that may support chronic disease prevention.

Key Takeaways

• Fermented foods like sauerkraut, yogurt, miso, kombucha, pickles, and kimchi may support gut health by adding beneficial bacteria to the digestive system.
• These healthy bacteria can help diversify the gut microbiome, which may improve digestion.
• Some people may experience digestive symptoms from fermented foods. It’s best to talk to a healthcare provider before trying them, especially if you have a GI condition.