15 Fermented Foods That Can Instantly Supercharge Your Gut Health

11. Lassi: India’s Cooling Yogurt Drink for Digestion

Lassi is a creamy, cooling yogurt-based drink hailing from South Asia, and it’s loved for both its taste and gentleness on the stomach. Blending rich yogurt with water and a sprinkle of salt or sweet spices, traditional lassi delivers similar probiotic goodness to yogurt—but as a refreshing, drinkable treat. Whether enjoyed plain or with mango or rose flavoring, lassi’s live cultures, vitamins, and minerals work to line and soothe the gut. It’s ideal alongside spicy foods, often consumed at midday for digestive comfort. Look for freshly made lassi at Indian restaurants or make your own at home; just blend plain yogurt with water and optional fruit, chill, and pour. As with yogurt, keeping it cold preserves the live bacteria, so always refrigerate and consume within a couple of days. With each cool sip, you’ll be treating your digestive system to a time-honored practice rooted in comfort and care.

12. Kvass: Eastern European Digestive Tonic

Kvass is a fizzy, tangy fermented beverage popular in Eastern Europe and Russia, traditionally made by fermenting rye bread or beets with water and natural microorganisms. Its ruby hue and signature tartness come from lactic acid fermentation, which cultivates beneficial bacteria as well as digestive enzymes and vitamins. Kvass is often low in alcohol, making it a family-friendly alternative to sugary sodas or juices. Many drink kvass as a pre-meal tonic, taking advantage of its appetite-boosting and hydrating effects. Look for refrigerated, small-batch kvass in international or specialty grocery stores—or experiment with homemade batches for total ingredient control. Whether sipped on its own or splashed in dressings, kvass offers a delicious, old-world way to keep your microbiome in balance.