Ferment Your Way to a Supercharged Gut Must-Try Foods for Ultimate Microbiome Health

19. Surströmming: Sweden’s Infamous Fermented Herring

Surströmming is a traditional Swedish delicacy made by fermenting Baltic herring in a brine for several months. The result? A notoriously pungent fish with an intensely rich umami flavor. Despite its strong aroma, surströmming is packed with probiotics that support gut health and digestion. It’s often eaten with flatbread and potatoes, balancing its bold taste. While an acquired taste, this fermented seafood offers unique gut-boosting benefits.

20. Casu Marzu: The Fermented Sardinian Cheese

Casu Marzu is a traditional Sardinian cheese that undergoes an extreme form of fermentation, involving live larvae that help break down the cheese. While controversial, this soft, pungent cheese is a rich source of probiotics that support digestion and gut health. Casu Marzu is a rare delicacy, but its fermentation process highlights the powerful role of microbes in creating nutrient-rich foods.