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

29. Curtido: The Zesty Salvadoran Fermented Slaw

Meet Curtido, El Salvador's answer to sauerkraut or kimchi. This vibrant slaw typically features finely shredded cabbage, carrots, onions, and often oregano, fermented in a brine with vinegar. The fermentation process yields beneficial probiotics while creating a tangy, slightly spicy, and crunchy condiment. Curtido is the essential accompaniment to pupusas (stuffed corn flatbreads) but also shines alongside grilled meats, tacos, or sandwiches. It offers a delicious, Central American twist on fermented vegetables, adding zest and gut-friendly bacteria to your plate.

30. Dosa/Idli Batter: South India's Fermented Delight

Experience the magic of South Indian staples like Dosa (thin crepes) and Idli (steamed cakes), both made from a naturally fermented batter of rice and lentils. Soaking and grinding rice and lentils, then allowing the mixture to ferment overnight, creates lactic acid bacteria that predigest the batter, increasing nutrient bioavailability (especially B vitamins) and making it easier to digest. This fermentation process gives these dishes their characteristic slight tang and fluffy texture while contributing beneficial microbes to support gut health.