Delicious Fermented Foods From Around The World For Natural Gut Healing

27. Koji: Japan's Secret Umami Weapon

Koji is not just a food but a powerful fermentation starter—a special mold cultivated on rice, barley, or soybeans. It’s the foundational ingredient for miso, soy sauce, and sake. In and of itself, koji rice is a gut-friendly food rich in enzymes that aid digestion and help break down complex carbohydrates and proteins. Consuming koji (often in the form of shio koji or amazake) introduces beneficial bacteria and digestive enzymes, which can help heal the gut lining, improve nutrient absorption, and add a delicious, savory-sweet umami flavor to a wide range of dishes.

28. Water Kefir: The Dairy-Free Probiotic Soda

While your list includes milk kefir, water kefir offers a fantastic, dairy-free alternative. Made by fermenting sugar water with water kefir grains (a symbiotic culture of bacteria and yeast), this beverage produces a naturally effervescent, slightly sweet, and probiotic-rich drink. Water kefir is a refreshing and hydrating way to boost gut health without any dairy. It’s also a perfect alternative to sugary sodas, as it’s a living food that’s low in sugar and packed with beneficial bacteria that support digestion and a healthy gut flora.