Delicious Fermented Foods That Boost Gut Health Instantly

15. Smreka: The Forgotten Fermented Juniper Berry Drink

Originating from the Balkans, smreka is a unique fermented juniper berry drink that’s making a comeback due to its gut-healing properties. Juniper berries are packed with antimicrobial and anti-inflammatory compounds, and the fermentation process enhances their bioavailability. Smreka acts as a natural digestive aid, supporting gut flora while helping to detoxify the liver and kidneys. Traditionally, it’s made by fermenting juniper berries in water for several weeks, creating a tart, slightly fizzy beverage loaded with beneficial bacteria. It’s a refreshing, low-sugar alternative to kombucha and can be enjoyed as a daily probiotic tonic.

16. Fermented Tofu: The Gut-Healing Vegan Protein

For those seeking a plant-based probiotic powerhouse, fermented tofu (also known as stinky tofu or sufu) is an excellent option. Popular in Chinese and Southeast Asian cuisines, this fermented soybean curd is aged with mold cultures, which pre-digests the proteins and enhances its probiotic content. Unlike regular tofu, fermented tofu is rich in enzymes and beneficial bacteria that aid digestion and improve nutrient absorption. It’s a great choice for those looking to improve gut health while getting a high-protein, low-carb fermented food. Use it as a topping for soups, mix it into sauces, or spread it on toast for a savory, cheese-like alternative.