32 Delicious Fermented Foods That Boost Gut Health Instantly

2. Sauerkraut: The Gut-Friendly Classic

Sauerkraut, the European counterpart to kimchi, is made by fermenting cabbage in salt, allowing natural bacteria to thrive. This process produces live cultures of lactobacilli, which aid in digestion and help balance gut bacteria. Unlike store-bought versions that are often pasteurized (killing off probiotics), raw, unpasteurized sauerkraut is packed with live enzymes and beneficial microbes. Consuming a small portion daily can improve digestion, enhance nutrient absorption, and reduce gut inflammation. Add it to sandwiches, salads, or eat it straight from the jar.