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

13. Garri: The West African Fermented Cassava Staple

Garri is a traditional West African food made from fermented cassava, a starchy root vegetable. The fermentation process removes natural toxins and enhances the bioavailability of nutrients, making garri a gut-friendly carbohydrate source. This tangy, slightly sour powder is often used to make a porridge or dough-like dish called eba. Because of its fermentation process, garri supports digestion, provides resistant starch for gut bacteria, and helps regulate blood sugar levels. Try it mixed with water and sugar as a refreshing drink or paired with traditional soups for a probiotic boost.

14. Doenjang: The Korean Fermented Soybean Paste

Doenjang, a Korean cousin to miso, is a rich, umami-packed soybean paste that undergoes long fermentation periods—sometimes years! Made from soybeans and salt, it is naturally aged and contains powerful probiotics that benefit the gut. It is also packed with essential amino acids, vitamins, and antioxidants that support immune health and digestion. Doenjang is a key ingredient in Korean stews, soups, and dipping sauces, making it a delicious way to add probiotics to your meals.