Delicious Fermented Foods That Boost Gut Health Instantly

41. Fermented Mustard Greens (Phak Kat Dong): Thailand’s Tangy Gut Tonic

Phak Kat Dong is a beloved Thai side dish made by fermenting mustard greens in brine with garlic, chili, and rice water. This spicy-sour ferment is loaded with Lactobacillus bacteria, which support gut flora, reduce inflammation, and aid digestion. Mustard greens themselves are rich in fiber, vitamins A and C, and glucosinolates—compounds that support liver detox. The fermentation process enhances nutrient availability while reducing bitterness. Enjoyed alongside rice or meats, this tangy condiment turns every meal into a digestive aid and flavor explosion, proving once again that fermented foods are as bold as they are beneficial.

42. Fermented Sweet Rice (Tapai): Southeast Asia’s Probiotic Dessert

Tapai, a fermented sweet rice dish popular in Indonesia, Malaysia, and the Philippines, is made by inoculating cooked glutinous rice with yeast and allowing it to ferment into a soft, slightly alcoholic, sweet-and-sour treat. Despite its dessert-like flavor, tapai is rich in probiotics and digestive enzymes thanks to the fermentation process. It helps repopulate the gut with beneficial microbes and improve nutrient absorption. Often eaten plain or used in desserts and celebratory dishes, tapai is a delicious way to incorporate live cultures into your diet without relying on savory foods—proof that gut health can also taste indulgent.