Delicious Fermented Foods From Around The World For Natural Gut Healing

25. Nham: Thailand’s Fermented Pork Sausage

Nham (or naem) is a fermented Thai sausage made from raw ground pork, cooked rice, garlic, and chili, all tightly wrapped and left to ferment for a few days. The result is a tangy, slightly sour sausage teeming with beneficial bacteria. Traditionally eaten grilled or raw (with caution), nham represents Southeast Asia’s inventive approach to meat fermentation—balancing flavor, preservation, and microbial health. The rice acts as a prebiotic, feeding the bacteria that develop during fermentation. Though unconventional for Western palates, nham is a cultural staple and a protein-packed probiotic powerhouse wrapped in spice, smoke, and tradition.

26. Panta Bhaat: Bengal’s Fermented Rice Breakfast

Panta bhaat, a humble dish from Bengal, is made by soaking cooked rice overnight in water and letting it ferment naturally. By morning, it transforms into a cool, tangy, probiotic-rich porridge eaten with mustard oil, salt, or green chilies. Traditionally consumed to beat the heat and restore energy, panta bhaat is rich in resistant starch and lactic acid bacteria that support digestion and gut flora. It’s also easy on the stomach, making it ideal for those recovering from illness or facing heat-induced fatigue. This unassuming, rustic dish proves that fermentation isn’t just trendy—it’s deeply rooted in everyday life.