Delicious Fermented Foods That Boost Gut Health Instantly

17. Gari: The Fermented Ginger Pickle That Boosts Digestion

If you’ve ever eaten sushi, you’ve probably encountered gari, the thinly sliced fermented pickled ginger that refreshes the palate. While many commercial versions are pickled in vinegar and sugar, traditionally fermented gari undergoes a natural lacto-fermentation process, enhancing its probiotic benefits. Ginger itself is already a powerful digestive aid, stimulating enzyme production and reducing bloating, but fermentation takes it to the next level by introducing beneficial bacteria. Enjoying a small serving of naturally fermented gari before meals can improve gut motility, support digestion, and reduce nausea.

18. Nước Mắm: Vietnam’s Fermented Fish Sauce for a Healthy Gut

Vietnamese nước mắm, or fermented fish sauce, is an umami-rich staple packed with gut-friendly bacteria. Unlike store-bought versions filled with additives, traditionally fermented fish sauce is made by fermenting fresh fish with salt for months or even years, allowing natural lactobacilli to thrive. This results in a potent probiotic liquid that’s high in essential amino acids and minerals like iodine and phosphorus. While fish sauce is often used as a seasoning, its fermentation process also makes it easier to digest and beneficial for gut microbiome balance. Drizzle it over vegetables, use it in marinades, or mix it into dressings for a probiotic-rich flavor boost.