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

33. Togwa: Tanzania’s Tangy Fermented Cereal Drink

Togwa is a traditional East African beverage made by fermenting maize, millet, or sorghum flour with water. Slightly sour and porridge-like in texture, it’s often enjoyed as a drinkable breakfast or midday refresher. The natural fermentation process introduces lactic acid bacteria that help restore gut balance, especially in hot climates where digestion can falter. Togwa also provides fiber, B vitamins, and slow-digesting carbs that sustain energy and nourish beneficial gut flora. For the adventurous palate, it’s an earthy, probiotic-rich alternative to sweetened commercial drinks—and a time-tested staple that celebrates ancestral nutrition and microbial wisdom.

34. Nước Mắm: Vietnam’s Fermented Fish Elixir

Often misunderstood as just “fish sauce,” nước mắm is a deeply fermented liquid gold made by layering anchovies with salt and aging them in barrels for up to a year. The result? A potent umami-rich seasoning brimming with amino acids and naturally occurring enzymes. While high in sodium, traditional nước mắm also contains bioactive peptides that can support digestion in small quantities. Used in everything from dipping sauces to marinades and stir-fries, it adds a burst of flavor while quietly delivering fermented benefits rooted in centuries of culinary craftsmanship.