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

15. Fermented Black Garlic: A Superfood with an Umami Kick

Black garlic is regular garlic that has undergone a slow fermentation process under controlled heat and humidity, transforming it into a dark, sweet, and slightly tangy superfood. Unlike raw garlic, fermented black garlic is easier on the stomach and contains amplified antioxidants, which support gut health and immune function. It also boasts anti-inflammatory properties and is rich in prebiotics, which help feed beneficial gut bacteria. Use black garlic in sauces, spreads, or even as a gourmet topping for savory dishes.

16. Tepache: Mexico’s Refreshing Fermented Pineapple Drink

Tepache is a lightly fermented pineapple beverage with a slightly fizzy, tangy, and subtly sweet flavor. Made by fermenting pineapple peels with brown sugar and spices, this probiotic-rich drink is a natural way to support gut health. Tepache contains lactobacilli, beneficial bacteria that aid digestion and promote a healthy gut microbiome. It’s a delicious and refreshing alternative to soda, making it a great way to hydrate while feeding your gut bacteria.