17 Fermented Foods You Haven't Tried Yet (But Your Gut Will Love)

17. Togwa: Tanzania’s Probiotic Millet Drink

Togwa is a traditional Tanzanian fermented beverage made from millet, maize, or sorghum. Slightly sour, mildly sweet, and delightfully earthy, it’s rich in natural probiotics and essential minerals like magnesium and iron. Commonly consumed during festivals and communal gatherings, togwa supports digestive health and hydration, especially in hot climates. Unlike sugary sodas, this ancient drink brings both cultural heritage and gut-friendly bacteria to the table. Try it chilled as a summer refreshment—or pair it with spicy foods for balance.

Your Gut Just Got a Glow-Up

In a world overflowing with health trends, fermented foods are the real deal—ancient, alive, and astonishingly effective. From fizzy teas and savory pastes to tangy breads and bold breakfasts, this expanded list of 17 fermented gems proves that probiotics don’t have to be boring. Each bite (or sip) brings more than flavor—it delivers a cascade of benefits: better digestion, balanced microbiomes, and even improved mood. What’s more, these foods invite you into global culinary traditions that have honored gut health long before it became a buzzword. So whether you’re blending kefir into your smoothie or spooning miso into soup, you’re not just feeding yourself—you’re nourishing the trillions of microbes that power your wellbeing. The next time you stock your pantry, reach for something a little funky, a little fizzy, and a lot fantastic. Your gut—and your taste buds—will thank you.