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

37. Shoyu Koji: Japan’s Umami-Packed Fermented Marinade

Shoyu Koji is a newer twist on Japan’s ancient fermentation practices—made by mixing koji (rice inoculated with Aspergillus oryzae) with soy sauce. The enzymes in the koji break down the proteins in soy, amplifying umami and creating a deeply savory marinade rich in natural probiotics. It’s smoother and more complex than soy sauce alone, and when used to marinate vegetables, tofu, or meats, it not only tenderizes but delivers live microbes that benefit gut health. Shoyu Koji is an easy way to blend gourmet flavor with functional fermentation.

38. Kaanji: North India’s Probiotic Beet Elixir

A lesser-known gem, Kaanji is a traditional North Indian fermented drink made with black carrots (or beets), mustard seeds, and water, left to ferment in the sun. Its vibrant pink hue signals the presence of antioxidants, while the natural lacto-fermentation infuses the drink with gut-friendly bacteria. Slightly tangy and mildly spicy, Kaanji not only aids digestion but also boosts immunity and helps regulate bowel movements. It's typically consumed during spring festivals like Holi but deserves year-round attention as a cooling, probiotic-rich tonic. Serve chilled as a savory aperitif or add it to your weekly gut-health ritual.