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

11. Kvass: The Fermented Beverage from Eastern Europe

Kvass is a traditional Eastern European beverage made from fermented rye bread, offering a unique flavor and potential health benefits. This fermented drink is rich in probiotics, particularly Lactobacillus strains, which support gut health by promoting the growth of beneficial bacteria. Kvass also contains B vitamins, antioxidants, and organic acids that support immune function and reduce inflammation. Enjoy kvass as a refreshing beverage on its own or use it as a base for soups and stews for a probiotic twist. When choosing kvass, opt for brands with low sugar content to maximize health benefits.

12. Puto: The Fermented Rice Cake Delight

Puto, a traditional Filipino rice cake, is a lesser-known but fantastic fermented food that offers both delicious taste and gut health benefits. Made by fermenting rice with water and allowing natural lactic acid bacteria to do their work, puto has a slightly tangy flavor and a fluffy texture. This fermentation process enhances the bioavailability of nutrients and creates probiotics that promote a healthy gut microbiome. Puto is a versatile food often enjoyed as a snack, side dish, or accompaniment to savory Filipino dishes like dinuguan (pork blood stew). Incorporating puto into your diet adds a unique, culturally rich option to your fermented food repertoire while supporting digestion and overall gut health.