Fermented Foods for Gut Health (2024)

FAQs

What are the best fermented foods for gut health? ›

Apple cider vinegar is made through a process called fermentation. The process has two steps. First, the apples are crushed and yeast is added to speed up the fermentation process, so the sugar converts into alcohol after a few weeks.

While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial ( 44 ). For the best results, start by eating one or two servings per day, and then slowly work your way up.

There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Fermented foods are the most natural source. Probiotic supplements, which are typically sold over the counter, are reserved to treat specific ailments as suggested by your doctor, and not recommended for everyday use.

Even without the varieties, kimchi has more basic ingredients than sauerkraut, so this naturally increases its nutritional content and health benefits. And if you like the flavour of your food to be strong, kimchi is your best friend!

In summary, fermented vegetables such as kimchi, sauerkraut, fermented soy products, and beverages such as fermented teas are garnering attention as a source of natural anti-inflammatory bioactive compounds.

Traditional balsamic vinegar is produced from the juice of just-harvested white grapes (typically, Trebbiano grapes) boiled down to reach a minimum sugar concentration of 30% (brix) or more in the must, which is then fermented with a slow ageing process which further concentrates the flavours.

“All cheese is fermented,” says CEO and head cheese-maker of Woodside Cheese Wrights, Kris Lloyd. “But not all cheese contains live active microbes.” , explains that curds are usually heated at a higher temperature to make harder cheeses like cheddar and Parmesan.

Fermented foods can cause gas and bloating, even in a healthy individual. This is because you are introducing more microbes into your system, and happy microbes produce gas when fed the right diet, aka a healthy balanced diet including plenty of fibre rich foods.

Why does my stomach hurt after eating sauerkraut? ›

Sauerkraut is high in histamine, which can be responsible for digestive issues and allergy-like symptoms in some people. It's possible that eating sauerkraut could cause or worsen these reactions.

Avoid pasteurized varieties: Off-the-shelf sauerkraut is typically pasteurized, a process that kills the beneficial probiotics. Refrigerated varieties are less likely to be pasteurized, but check the label to be sure.

Sauerkraut contains Lactobacillus plantarum, which has been shown to improve digestion, while kefir contains a wider variety of probiotics including Lactobacillus acidophilus and Bifidobacterium bifidum. Ultimately, the best food for gut health depends on the individual's specific needs.

Both Greek and regular yogurt are fermented, but the manufacturing differs slightly. The process starts out the same. Bacteria called Lactobacillus bulgaricus and Streptococcus thermophilus are added to warm milk, and the mixture sits at approximately 110°F (about 43°C) for a few hours.

Although our body isn't fit to digest fiber, the gut microorganisms play a major role in its digestion. Fermented foods which are already altered by microorganisms contain bacteria such as lactobacilli. These bacteria are a good addition to any leaky gut healing diet.