Delicious Fermented Foods From Around The World For Natural Gut Healing

21. Shrubs: The Ancient Drinking Vinegar Making a Comeback

Shrubs, or drinking vinegars, are tangy syrups made by fermenting fruit with sugar and vinegar—a preservation method with roots in colonial America and the Middle East. When mixed with water or soda, they become a refreshing, probiotic-rich beverage that supports gut health. The vinegar component aids digestion, while fermented fruit infuses antioxidants and natural enzymes. Shrubs offer a low-sugar alternative to commercial sodas and can be customized with herbs or spices like ginger, rosemary, or turmeric for added anti-inflammatory benefits. Whether sipped before meals or used as a cocktail base, shrubs are a stylish, functional nod to fermentation’s flavorful side.

22. Bagoong: The Bold Filipino Fermented Fish Paste

Bagoong is a deeply savory Filipino condiment made by fermenting fish or shrimp with salt, sometimes for months. The result? A pungent, umami-rich paste packed with flavor and microbial benefits. While it’s not for the faint of heart, bagoong adds depth to dishes like kare-kare and green mango salad, while quietly delivering gut-boosting probiotics. The fermentation process not only preserves seafood but enhances its digestibility and nutrient availability. Bagoong may be bold, but it’s a staple in many Southeast Asian kitchens for good reason: a little goes a long way toward gut health, culinary richness, and ancestral pride.