8 Fermented Foods You Should Be Eating For Better Gut Health

Fermented foods are the powerhouses of our diets especially when it comes to gut health. Not only do they bring plenty of flavor to the table but today after a host of healthy benefits to your life.

Fermentation of food is a process that turns regular ingredients and recipes into highly nutritious probiotic-rich dishes but what exactly are these fermented wonders and should you include them in your breakfast, lunch, and dinner?

What is Fermentation?

Fermentation is, as the name suggests, the breaking down of carbohydrates by bacteria and yeast. It sounds like a simple process but there's a whole lot to it in terms of transforming regular foods into power foods.

What are Some Famous Fermented Foods?

Ever heard of miso soup, kimchi, or even pickles? Believe it or not, all of these are fermented foods. Now you're probably familiar with most of these but these tasty morsels offer more than just happy tastebuds, many fermented foods are jampacked with a plethora of beneficial bacteria and nutrients that are amazing for your health and overall well-being. A bonus is that not only does fermentation preserve these foods but it also helps their nutritional value so your gut can absorb all that goodness with ease. 

Friendly Bacteria

When it comes to fermented foods, it goes without saying that probiotics are the star of the show. Over half of your digestive health depends on your Microbiome (those hard-working friendly bacteria that help to break down the food you eat and extract the healthy 

vitamins and minerals to keep you going) so giving them a helping hand by eating fermented foods goes a long way to promote healthy digestion not to mention strengthening your immune system.

Friendly bacteria has even been linked to good cardiovascular health and lowered blood pressure so there is no good reason not to include fermented foods into your diet. 

Not All Fermented Foods are Created Equal

So which fermented food should you include in your diet? Well, it depends on what you're looking for. Some foods like sauerkraut a.k.a. fermented cabbage is full of vitamin C while others like soya beans deliver a high dose of protein. Ideally, the goal is to maintain a diverse palate so that you can get the best of all worlds from a broad spectrum of nutrients. As with most things, variety is the spice of life and the secret to a well-rounded rich diet is balance.

Fermentation Magic

So what happens behind the scenes of the fermentation process? As we mentioned earlier, fermentation is essentially the breaking down of sugars or carbohydrates by tiny organisms either in bacterial or yeast form. Lactic acid and acetic acid lead the way in this process turning cabbage into sauerkraut and milk into yogurt. 

So let’s get into the fun part. The Foods! We’ve compiled some of our favorites here, dive in!

Kombucha

Kombucha seems to be one of those ubiquitous drinks that you always hear about but if you have never tried it you might be curious or at least intrigued by its unusual name. Essentially it is an effervescent tea drink that is full of probiotics and vitamin B so it gives you a nice energy boost to boot. It is rich in enzymes which aid digestion and antioxidants which are great for your immune system. This Tangy drink even offers some anti-inflammatory benefits. Get you some Kombucha.

Kefir

Made using milk and kefir grains, kefir is yogurt's fermented milk cousin and this is a gastrointestinal powerhouse if we ever see one. Fermented dairy foods and drinks are full to the brim with a host of probiotic strains from lactic acid bacteria, regular consumption of Kefir can even alleviate IBS. Don't worry about its dairy content because this yoghurt-like drink comes with its lactose-digesting enzymes a.k.a. lactase so it goes down easy even for those with lactose intolerance. 

Sauerkraut

This famous German snack is full of fiber as well as vitamins K and see which contribute to good immune function and even bone health. A simple dish consisting only of fermented cabbage, eating a little of it every day or every other day will do wonders for your health.

Kimchi

This dish which is a staple of any Korean diet offers more than amazing flavour. With its incredibly high probiotic content that promotes good gut health and reduces inflammation simultaneously, this spicy zesty – makes an excellent accompaniment to any meal and it stands alone in the world of fermented foods with its high offerings of vitamins A, C and other antioxidants.

Miso

You've probably heard of miso soup, a traditional Japanese recipe. The “Miso” refers to the tasty seasoning that is added to the soup which is made of fermented soybean paste. Not only will a sprinkling of miso make your soup (or any dish) that much more tasty, but the complex set of probiotics it contains contributes to reduced anxiety, improved focus, and overall enhanced well-being. Not bad for a seasoning, huh?

Natto

Another fermented soybeans-based Japanese dish, Natto provides a punch of vitamin K2 that will rival any pill. Not only that, but Natto contains an enzyme that contributes to good bone and heart health. It does this by supporting the body’s natural blood clotting process. It is a bit of an acquired taste, but give it a go and you may soon be addicted to the stuff. 

Apple Cider Vinegar

This kitchen staple has long been renowned for its many health benefits. Commonly linked to weight loss and balancing blood sugar levels, the acetic acid found in apple cider vinegar is well known to help digestion, improve absorption of nutrients, and even help to regulate appetite and reduce sugar cravings. Add a tablespoon to your salad to reap the benefits of apple cider vinegar. 

Sourdough Bread

Unlike most other bread varieties, sourdough bread with its unique flavor and rustic charms make it a bread to be reckoned with. If you are sensitive to gluten, we have great news the fermentation process involved in the making of sourdough bread breaks the gluten down which makes it easy to digest even if you suffer from gluten sensitivity. Not only that but the lactic acid that can be found in sourdough bread and which gives it its delicious flavor contributes to good gut health. And if that weren't enough to have you sold on sourdough bread, if you're keeping an eye on the scale, you'll be happy to know that it has a low glycemic index which means it does not cause blood sugar spikes and therefore gives you slow release energy, keeping you fuller and craving free for longer.

Join the Squad

Adding fermented foods to your plate isn't just a health fad, these flavorful fermented delights from sauerkraut to kimchi and from Kefir to Kombucha bring not only a burst of flavor to your palate but also work wonders for your inner glow. Friendly bacteria make up over half of your digestive health and contribute to excellent mental health to boot so not only will fermented foods keep your gut happy and your waistline looking amazing, you’ll feel like you can conquer the world with your newfound mental focus. 

So while you’re on top of the world, why not look like a queen? We love Luxeit’s latest collection of workout gear so much that we want to work out every day just for an excuse to wear it. From hip-hugging leggings that give you that show of your squat goals to waist-cinching tops that show off your slender silhouette. 

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