Delicious Fermented Foods From Around The World For Natural Gut Healing

19. Doogh: Iran’s Fermented Yogurt Beverage

Doogh is a traditional Iranian drink made by diluting yogurt with water and seasoning it with mint or salt. Lightly carbonated through natural fermentation, doogh is refreshing, digestive-friendly, and rich in probiotics. It’s served chilled, often alongside rice-based meals, to aid digestion and cool the body. Unlike sugary smoothies or bottled drinks, doogh is naturally low in calories and supports hydration while promoting gut balance. The combination of yogurt’s probiotics and mint’s anti-inflammatory properties makes doogh a uniquely calming beverage for the stomach. It’s a timeless reminder that gut health doesn’t have to be complicated—or bland.

20. Fermented Black Garlic: Sweet, Funky, and Functional

Black garlic isn’t just a flavor bomb—it’s a gut-healing marvel. Made by fermenting whole garlic bulbs under controlled heat and humidity, black garlic becomes sweet, soft, and rich in umami. While the fermentation reduces garlic’s pungency, it intensifies its antioxidant profile and introduces prebiotic properties that feed healthy gut bacteria. Black garlic is especially rich in S-allyl cysteine, a compound linked to cardiovascular and immune health. Use it in salad dressings, sauces, or as a spread to add complexity and health benefits in one hit. It’s proof that fermentation can transform even the boldest ingredients into gut-friendly delicacies.