37 Must-Try Fermented Foods to Supercharge Your Gut Microbiome

Your gut isn’t just about digestion—it’s your body’s command center for immunity, energy, and even mood. And one of the easiest ways to power it up? Fermented foods. These probiotic-rich, naturally preserved staples have been fueling vibrant health for centuries, long before gut health became a buzzword. From spicy kimchi to fizzy kombucha, fermented foods are living powerhouses that help balance your microbiome, reduce inflammation, and support overall well-being. That’s why we’ve expanded our list to 37 Must-Try Fermented Foods to Supercharge Your Gut Microbiome—a global tour of tangy, crunchy, and surprisingly delicious options that do your body (and taste buds) good. Whether you’re a fermentation newbie or a seasoned kefir lover, this guide is your invitation to eat smarter, feel better, and turn every bite into a gut-friendly upgrade. Ready to nourish your health from the inside out? Let’s get fermenting.

1. Yogurt: The Creamy Probiotic Powerhouse

Yogurt is perhaps the most well-known fermented food, revered for its creamy texture and probiotic content. Made from milk fermented by lactic acid bacteria, yogurt is a versatile food that can be enjoyed on its own or as part of a meal. Its probiotics, primarily Lactobacillus and Bifidobacterium strains, are known to improve digestion and enhance the gut microbiome. Regular consumption of yogurt has been linked to numerous health benefits, including better digestion, improved immune function, and a reduced risk of certain diseases. Its high calcium content also supports bone health. To reap the maximum benefits, opt for plain, unsweetened yogurt with live and active cultures.