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

39. Ogi: Nigeria’s Fermented Cereal Porridge

Ogi is a staple Nigerian fermented pudding made from maize, sorghum, or millet. After soaking and fermenting for days, the grains are ground and cooked into a smooth, tangy porridge. This slow fermentation process develops rich lactic acid bacteria that help improve gut flora, digestion, and even mineral absorption. Ogi is gentle on the stomach, often used as weaning food for babies, but it's also a gut-friendly breakfast option for adults. Flavor it with milk, nuts, or spices for a nourishing twist on oatmeal. It's tradition-meets-function—comfort food with probiotic punch.

40. Laban: The Middle Eastern Fermented Milk Staple

Laban is a tangy, cooling drink popular across the Middle East, made by fermenting milk with yogurt cultures. Similar to buttermilk or kefir, Laban is rich in Lactobacillus and other probiotics that support digestion and rebalance gut bacteria after illness or antibiotic use. Its cooling effect makes it ideal for hot climates and spicy meals, and it's often served alongside rice dishes or kebabs. You can sip it plain, blend it with mint and garlic, or use it in marinades. Laban is simple, timeless, and quietly powerful in nurturing both gut and immunity.