22 Must-Try Fermented Foods to Supercharge Your Gut Microbiome

In recent years, the term "microbiome" has taken center stage in the world of health and wellness, and for good reason. This vast and intricate ecosystem of trillions of microorganisms living in our gut plays a pivotal role in digestion, immune function, metabolism, and even mental health. A thriving microbiome is essential for overall well-being, and one of the most effective ways to nourish it is through diet—specifically, by incorporating fermented foods. For centuries, cultures across the globe have relied on fermentation not only to preserve food but also to enhance its nutritional value and promote gut health. These probiotic-rich foods introduce beneficial bacteria into the digestive system, helping to balance gut flora, reduce inflammation, strengthen immunity, and even boost mood. To help you harness the power of fermentation, we’ve expanded our list to 22 must-try fermented foods that can supercharge your microbiome. Whether you're new to fermented foods or looking to diversify your gut-friendly diet, this guide will explore their unique health benefits and simple ways to incorporate them into your daily routine. Get ready to take your gut health to the next level with these microbial marvels!

1. Yogurt: The Creamy Probiotic Powerhouse

Yogurt is perhaps the most well-known fermented food, revered for its creamy texture and probiotic content. Made from milk fermented by lactic acid bacteria, yogurt is a versatile food that can be enjoyed on its own or as part of a meal. Its probiotics, primarily Lactobacillus and Bifidobacterium strains, are known to improve digestion and enhance the gut microbiome. Regular consumption of yogurt has been linked to numerous health benefits, including better digestion, improved immune function, and a reduced risk of certain diseases. Its high calcium content also supports bone health. To reap the maximum benefits, opt for plain, unsweetened yogurt with live and active cultures.

2. Kefir: The Tangy Fermented Milk Drink

Kefir is a fermented milk drink similar to yogurt but with a thinner consistency and a tangier taste. Originating from the Caucasus Mountains, kefir is made by fermenting milk with kefir grains—a combination of bacteria and yeast. This unique fermentation process results in a drink rich in probiotics, including several strains not typically found in yogurt. Kefir is known for its ability to improve lactose digestion, making it a suitable option for those with lactose intolerance. It also boasts a wide range of health benefits, from enhancing gut health to boosting the immune system and even reducing inflammation. Incorporating kefir into your diet can be as simple as enjoying a glass on its own or adding it to smoothies for a probiotic boost.

3. Sauerkraut: The Fermented Cabbage Classic

Sauerkraut, a staple in German cuisine, is fermented cabbage that offers a tangy flavor and a wealth of health benefits. The fermentation process not only preserves the cabbage but also enhances its nutritional value, making it rich in vitamins C and K, as well as beneficial probiotics. Sauerkraut's probiotics help balance the gut microbiome, improve digestion, and support immune function. Additionally, its high fiber content promotes regular bowel movements and aids in maintaining a healthy weight. To enjoy its full benefits, choose raw, unpasteurized sauerkraut, as pasteurization can destroy beneficial bacteria. Sauerkraut can be enjoyed as a side dish, a topping for sandwiches, or even added to salads for a probiotic punch.

4. Kimchi: The Spicy Korean Staple

Kimchi, a traditional Korean dish, is a spicy, fermented vegetable mix that typically includes napa cabbage and radishes. Seasoned with chili pepper, garlic, ginger, and other spices, kimchi offers a unique flavor profile and numerous health benefits. The fermentation process enhances the nutritional content of the vegetables, making kimchi rich in vitamins A, B, and C, as well as probiotics. These probiotics contribute to a healthy gut microbiome, improve digestion, and support immune health. Kimchi's high fiber content also aids in weight management and promotes regular bowel movements. Incorporating kimchi into your diet is easy—enjoy it as a side dish, in stir-fries, or even as a topping for burgers and tacos.

5. Miso: The Umami-Rich Fermented Soybean Paste

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and koji, a type of fungus. This fermentation process results in a thick paste rich in umami flavor, which is used to enhance the taste of soups, sauces, and marinades. Miso is packed with probiotics, particularly Lactobacillus and Bifidobacterium strains, which support gut health by promoting the growth of beneficial bacteria. It is also a good source of essential nutrients, including vitamins B, E, and K, as well as minerals like copper, manganese, and zinc. To preserve its probiotic content, add miso to warm dishes rather than boiling ones. Incorporate miso into your diet by enjoying a comforting bowl of miso soup or using it as a flavorful marinade for meats and vegetables.

6. Tempeh: The Protein-Packed Fermented Soybean Cake

Tempeh is a fermented soybean product originating from Indonesia, known for its firm texture and nutty flavor. Made by fermenting cooked soybeans with a specific type of mold, tempeh is a protein powerhouse, making it a popular meat substitute for vegetarians and vegans. The fermentation process not only increases the protein content but also enhances the bioavailability of nutrients, making tempeh a rich source of vitamins B2, B6, and B12, as well as minerals like magnesium and phosphorus. Tempeh's probiotics contribute to a healthy gut microbiome, improve digestion, and support immune health. Enjoy tempeh by slicing it into stir-fries, grilling it for sandwiches, or crumbling it into salads for a protein boost.

7. Kombucha: The Fizzy Fermented Tea

Kombucha is a fermented tea that has gained popularity for its refreshing taste and potential health benefits. Made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY), kombucha is a fizzy drink rich in probiotics, antioxidants, and organic acids. These components contribute to a healthy gut microbiome, improve digestion, and support detoxification. Kombucha's probiotics, primarily from the Lactobacillus and Acetobacter strains, help balance gut bacteria and enhance immune function. Enjoy kombucha as a refreshing beverage on its own or use it as a mixer in cocktails for a probiotic twist. When choosing kombucha, opt for brands with low sugar content to maximize health benefits.

8. Natto: The Fermented Soybean with a Sticky Twist

Natto is a traditional Japanese food made from fermented soybeans, known for its distinctive smell, sticky texture, and strong flavor. Despite its acquired taste, natto is a nutritional powerhouse, rich in protein, fiber, vitamins K2 and B6, and minerals like iron and calcium. The fermentation process produces a unique enzyme called nattokinase, which has been linked to improved heart health and reduced blood clot risk. Natto's probiotics, particularly Bacillus subtilis, support gut health by promoting the growth of beneficial bacteria and enhancing digestion. Incorporate natto into your diet by enjoying it with rice, adding it to salads, or using it as a topping for toast.

9. Pickles: The Crunchy Probiotic Snack

Pickles, cucumbers preserved in a brine or vinegar solution, are a popular snack with a tangy flavor and crunchy texture. When naturally fermented, pickles are a good source of probiotics, particularly Lactobacillus strains, which support gut health by promoting the growth of beneficial bacteria. Fermented pickles also contain vitamins A and K, as well as antioxidants that support immune function and reduce inflammation. To enjoy the probiotic benefits of pickles, choose those that are naturally fermented and free from artificial preservatives. Incorporate pickles into your diet by enjoying them as a snack, adding them to sandwiches, or using them as a topping for burgers and tacos.

10. Lassi: The Refreshing Fermented Yogurt Drink

Lassi is a traditional Indian beverage made from yogurt, water, and spices, offering a refreshing and probiotic-rich drink. This fermented yogurt drink is not only delicious but also packed with probiotics, particularly Lactobacillus strains, which support gut health by promoting the growth of beneficial bacteria. Lassi is also a good source of calcium, protein, and vitamins B2 and B12, which support bone health and energy metabolism. Enjoy lassi as a refreshing drink on its own or use it as a base for smoothies for a probiotic boost. To maximize health benefits, choose plain lassi without added sugars or artificial flavors.

11. Kvass: The Fermented Beverage from Eastern Europe

Kvass is a traditional Eastern European beverage made from fermented rye bread, offering a unique flavor and potential health benefits. This fermented drink is rich in probiotics, particularly Lactobacillus strains, which support gut health by promoting the growth of beneficial bacteria. Kvass also contains B vitamins, antioxidants, and organic acids that support immune function and reduce inflammation. Enjoy kvass as a refreshing beverage on its own or use it as a base for soups and stews for a probiotic twist. When choosing kvass, opt for brands with low sugar content to maximize health benefits.

12. Puto: The Fermented Rice Cake Delight

Puto, a traditional Filipino rice cake, is a lesser-known but fantastic fermented food that offers both delicious taste and gut health benefits. Made by fermenting rice with water and allowing natural lactic acid bacteria to do their work, puto has a slightly tangy flavor and a fluffy texture. This fermentation process enhances the bioavailability of nutrients and creates probiotics that promote a healthy gut microbiome. Puto is a versatile food often enjoyed as a snack, side dish, or accompaniment to savory Filipino dishes like dinuguan (pork blood stew). Incorporating puto into your diet adds a unique, culturally rich option to your fermented food repertoire while supporting digestion and overall gut health.

13. Garri: The West African Fermented Cassava Staple

Garri is a traditional West African food made from fermented cassava, a starchy root vegetable. The fermentation process removes natural toxins and enhances the bioavailability of nutrients, making garri a gut-friendly carbohydrate source. This tangy, slightly sour powder is often used to make a porridge or dough-like dish called eba. Because of its fermentation process, garri supports digestion, provides resistant starch for gut bacteria, and helps regulate blood sugar levels. Try it mixed with water and sugar as a refreshing drink or paired with traditional soups for a probiotic boost.

14. Doenjang: The Korean Fermented Soybean Paste

Doenjang, a Korean cousin to miso, is a rich, umami-packed soybean paste that undergoes long fermentation periods—sometimes years! Made from soybeans and salt, it is naturally aged and contains powerful probiotics that benefit the gut. It is also packed with essential amino acids, vitamins, and antioxidants that support immune health and digestion. Doenjang is a key ingredient in Korean stews, soups, and dipping sauces, making it a delicious way to add probiotics to your meals.

15. Fermented Black Garlic: A Superfood with an Umami Kick

Black garlic is regular garlic that has undergone a slow fermentation process under controlled heat and humidity, transforming it into a dark, sweet, and slightly tangy superfood. Unlike raw garlic, fermented black garlic is easier on the stomach and contains amplified antioxidants, which support gut health and immune function. It also boasts anti-inflammatory properties and is rich in prebiotics, which help feed beneficial gut bacteria. Use black garlic in sauces, spreads, or even as a gourmet topping for savory dishes.

16. Tepache: Mexico’s Refreshing Fermented Pineapple Drink

Tepache is a lightly fermented pineapple beverage with a slightly fizzy, tangy, and subtly sweet flavor. Made by fermenting pineapple peels with brown sugar and spices, this probiotic-rich drink is a natural way to support gut health. Tepache contains lactobacilli, beneficial bacteria that aid digestion and promote a healthy gut microbiome. It’s a delicious and refreshing alternative to soda, making it a great way to hydrate while feeding your gut bacteria.

17. Plakali: The Fermented Cassava Dough from Ghana

Plakali is a lesser-known fermented dish made from cassava, popular in parts of Ghana and West Africa. This dish is created by soaking cassava in water for several days, allowing natural fermentation to take place. The result is a soft, slightly sour dough that pairs well with traditional soups and stews. Plakali is rich in resistant starch, which serves as food for beneficial gut bacteria, improving digestion and promoting gut health.

18. Smreka: The Fermented Juniper Berry Tonic from the Balkans

Smreka is a traditional Balkan fermented drink made from juniper berries and water. Over time, natural fermentation occurs, resulting in a lightly carbonated, tart, and refreshing probiotic drink. Smreka is known for its digestive benefits, as juniper berries have antimicrobial and anti-inflammatory properties. This ancient beverage is perfect for those looking for a gut-friendly alternative to sugary sodas.

19. Surströmming: Sweden’s Infamous Fermented Herring

Surströmming is a traditional Swedish delicacy made by fermenting Baltic herring in a brine for several months. The result? A notoriously pungent fish with an intensely rich umami flavor. Despite its strong aroma, surströmming is packed with probiotics that support gut health and digestion. It’s often eaten with flatbread and potatoes, balancing its bold taste. While an acquired taste, this fermented seafood offers unique gut-boosting benefits.

20. Casu Marzu: The Fermented Sardinian Cheese

Casu Marzu is a traditional Sardinian cheese that undergoes an extreme form of fermentation, involving live larvae that help break down the cheese. While controversial, this soft, pungent cheese is a rich source of probiotics that support digestion and gut health. Casu Marzu is a rare delicacy, but its fermentation process highlights the powerful role of microbes in creating nutrient-rich foods.

21. Chaas: India’s Fermented Buttermilk Drink

Chaas, also known as Indian buttermilk, is a refreshing probiotic beverage made by blending yogurt with water and spices like cumin and mint. Unlike store-bought buttermilk, chaas is naturally fermented and teeming with beneficial bacteria that aid digestion and reduce bloating. It is commonly consumed after meals to support gut health and cooling digestion. Its probiotic content helps balance gut flora while providing hydration.

22. Bagoong: The Fermented Seafood Paste from the Philippines

Bagoong is a traditional Filipino condiment made from fermented fish or shrimp, often used to add depth and umami to dishes. This pungent, salty paste is packed with probiotics that aid digestion and promote gut health. Bagoong is commonly used in stews, dips, and even as a topping for tropical fruits like green mangoes. Despite its strong flavor, it is an incredibly nutrient-dense, gut-friendly food.

Embracing Fermented Foods for Gut Health

Incorporating fermented foods into your diet is a delicious and effective way to support gut health and overall well-being. These 22 fantastic fermented foods offer a variety of flavors and textures, making it easy to find options that suit your taste preferences. From yogurt and kefir to sauerkraut and kimchi, each fermented food brings unique health benefits, enhancing the gut microbiome, improving digestion, and supporting immune function. By embracing these gut-friendly heroes, you can take charge of your health and enjoy the myriad benefits of a balanced microbiome. So, why not start your journey to microbiome mastery today by adding these fermented foods to your diet? Your gut will thank you.