Delicious Fermented Foods That Boost Gut Health Instantly

19. Burong Mangga: The Probiotic Green Mango Ferment

Burong mangga is a traditional Filipino dish made from fermenting green mangoes in saltwater brine, creating a crunchy, tangy, probiotic-rich treat. This unique fermented fruit is loaded with Lactobacillus strains, making it an excellent addition to any gut-healing diet. Green mangoes are naturally rich in prebiotic fiber, meaning they feed good gut bacteria while the fermentation process enhances probiotic content. The result? A gut-boosting super-snack that helps reduce bloating, improve digestion, and regulate blood sugar. Enjoy burong mangga as a refreshing side dish, mix it into salads, or pair it with grilled meats.

20. Togwa: Tanzania’s Fermented Millet & Sorghum Drink

Togwa is a traditional fermented porridge-like drink from East Africa, made from millet and sorghum grains. The fermentation process increases its probiotic content, making it a naturally rich source of beneficial lactobacilli and prebiotic fiber. Togwa is particularly powerful because millet and sorghum are naturally gluten-free and rich in resistant starch, which feeds good gut bacteria and supports digestion. This makes it a perfect choice for people with gluten sensitivities or those looking to add more gut-friendly grains to their diet. It’s slightly tangy, refreshing, and can be enjoyed cold or warm for a nourishing, probiotic-rich meal replacement.