Delicious Fermented Foods That Boost Gut Health Instantly

31. Amazake: Japan's Sweet Fermented Rice Nectar

This traditional Japanese drink or dessert is made by fermenting cooked rice with koji (mold Aspergillus oryzae). Koji enzymes break down rice starches into simpler sugars, creating a naturally sweet, thick, low-alcohol or non-alcoholic beverage. Amazake is rich in digestive enzymes, B vitamins, amino acids, and prebiotic fibers that nourish gut bacteria. It’s often consumed warm as a comforting drink or used as a healthy sweetener in cooking and smoothies, promoting digestive ease and providing sustained energy.

32. Tibicos (Water Kefir): Fizzy, Dairy-Free Probiotics

Distinct from milk kefir grains, tibicos (or water kefir grains) are symbiotic cultures of bacteria and yeast that ferment sugar water, fruit juice, or coconut water. This process creates a naturally fizzy, slightly sweet or tangy beverage teeming with a diverse range of beneficial microbes – completely dairy-free. It’s an excellent alternative for vegans or those avoiding dairy who still want a potent, easily customizable probiotic drink. You can easily make it at home, flavoring it with fruits or ginger during a second fermentation.