What are Fermented Foods? A Beginner’s Guide to Gut Health
Harnessing the Power of Fermented Foods for Gut Health
Fermented foods have been a staple in traditional diets for thousands of years, valued for their gut health benefits, nutrient density, and natural preservation properties. My journey with fermented foods began when I was 24, during the peak of the Raw Food movement. What many people don’t realize is that the entire push behind raw foods was rooted in gut microbiome health and digestive enzymes. The science behind it emphasized the importance of eating fresh, living foods to support digestion and overall well-being—making fermented foods a natural extension of the diet.
Back then, I would prepare large batches of homemade sauerkraut every month using Body Ecology starter packs. It was definitely an acquired taste, but I knew the benefits were worth it. Today, in 2025, we’re lucky to have high-quality fermented food brands that make it easier and more convenient to enjoy these gut-supporting foods without the effort of making them from scratch.
What Are Fermented Foods?
Fermentation is a natural process where beneficial bacteria, yeasts, or fungi break down carbohydrates in food, producing probiotics, organic acids, and beneficial enzymes. This process enhances flavor, texture, and nutritional value while promoting gut health.
Health Benefits of Fermented Foods
✔ Supports Gut Health – Fermented foods are rich in probiotics, which help balance the gut microbiome and improve digestion.
✔ Boosts Immune Function – Since 70% of the immune system is housed in the gut, a healthy microbiome enhances immune response and reduces inflammation.
✔ Improves Nutrient Absorption – Fermentation increases the bioavailability of vitamins, minerals, and antioxidants, making nutrients easier for the body to absorb.
✔ Reduces Digestive Issues – Fermented foods help ease bloating, gas, and indigestion by supporting beneficial gut bacteria.
✔ Enhances Mental Health – The gut-brain connection means a healthy microbiome can positively impact mood, stress levels, and cognitive function.
✔ Naturally Preserves Food – The fermentation process extends shelf life without the need for artificial preservatives.
Types of Fermented Foods & Their Benefits
1. Dairy-Based Fermented Foods
Yogurt – Contains Lactobacillus and Bifidobacterium strains, which aid digestion and support immunity. I buy plant-based varieties or I get it direct from a local farm that ferments raw A2 milk.
Kefir – A tangy, probiotic-rich fermented milk drink that contains a wider variety of bacteria than yogurt. Great for gut healing. I buy A2 24 hour and 48 hour kefir from a local farm. They also sell plant-based kefirs at the store, just check the sugar content prior to purchasing.
Cheese (Raw & Aged) – Certain raw cheeses contain beneficial bacteria that aid digestion. Look for aged varieties like Gouda, Cheddar, and Parmesan. Cheese is not a good source in my opinion of probiotics, but it is fermented and I wanted to include it. Keep in mind that once the cheese is heated, the probiotics will die.
2. Vegetable-Based Fermented Foods
Sauerkraut – Fermented cabbage packed with probiotics and vitamin C. Avoid pasteurized versions, as they lose beneficial bacteria. I eat 1-2 servings per day. Stay away from brands like Bubbies, they pasteurize their kraut. Brands like Cleveland Kraut, Wildbrine, Raw, Hamptons Brine and many more. You just want to make sure it’s raw and unpasteurized.
Kimchi – A spicy Korean fermented cabbage loaded with probiotics, fiber, and antioxidants. Again, look for raw and unpasteurized varieties.
Pickles (Lacto-Fermented) – Naturally fermented pickles provide probiotics, unlike vinegar-based ones, which lack live cultures. Pickles are tricky, because many have been pasteurized. In health food stores, you can often find raw pickles or just make your own!
3. Fermented Soy-Based Foods
Miso – A fermented soybean paste rich in probiotics, vitamins, and minerals. Adds depth of flavor to soups and dressings.
Tempeh – A fermented soy product that is high in protein and beneficial enzymes, making it a great meat alternative.
Natto – A Japanese fermented soybean dish high in vitamin K2, which supports heart and bone health.
4. Grain-Based Fermented Foods
Sourdough Bread – Naturally fermented, making it easier to digest than regular bread. Contains prebiotics and lower gluten levels. I rarely eat bread, but when I do, I buy sourdough from a local breadmaker. I have zero digestive issues from it.
Rejuvelac – A fermented grain drink high in beneficial enzymes and probiotics, often made from sprouted grains.
5. Fermented Beverages
Kombucha – A fizzy, probiotic tea that supports gut health and detoxification. Choose brands with low sugar, as the kombucha market has gotten a little bit out of control. Some brands have upwards of 16 grams of sugar per serving!
Kvass – A traditional Eastern European fermented drink made from beets or rye bread, rich in probiotics and antioxidants. I prefer Kvass and it’s often much lower in sugar, sometimes as low as 1-2 grams per 12 oz.
Apple Cider Vinegar (Raw, Unfiltered) – Contains acetic acid and probiotics that aid digestion and blood sugar regulation.
How to Incorporate Fermented Foods Into Your Diet
Start Small
If you're new to fermented foods, introduce them gradually to avoid digestive discomfort. Some initial bloating or gas is normal—this happens as good bacteria start eliminating harmful bacteria in your gut. There’s no way around it, but starting with just 1 tablespoon of fermented foods and slowly increasing your intake will make the adjustment much easier.
Mix and Match
Incorporate different types of fermented foods daily to maximize diversity in your gut microbiome. For example, have yogurt or kefir at breakfast, kimchi or sauerkraut at lunch, and kombucha as an afternoon beverage. I personally aim for three servings per day, each from a different source, to ensure a variety of beneficial bacteria.
Pair with Meals
Fermented foods enhance digestion, making them especially beneficial when eaten with heavier meals. Try pairing sauerkraut or kimchi with protein-rich foods like eggs, meats, or legumes for better nutrient absorption. One of my favorite combos is fresh sauerkraut with eggs or using raw kefir in smoothies to boost probiotics.
Make Your Own
Homemade fermented foods typically contain higher probiotic counts than store-bought versions. Once you make your own, you’ll notice the difference just by the taste. When I ferment with the Body Ecology starter kit, I’m always taken aback by how powerful the first bite is—it’s far stronger than most commercial brands. That’s also why I buy local, small-batch kefir whenever possible—it’s always fresher and more potent than anything from a grocery store.
Incorporating fermented foods doesn’t have to be overwhelming. Start small, diversify your intake, and experiment with homemade options—your gut will thank you.
What to Look for When Buying Fermented Foods
✔ Raw & Unpasteurized – Pasteurization kills beneficial bacteria. Look for live cultures on the label.
✔ Low Sugar – Many commercial brands add sugar, which reduces probiotic benefits.
✔ Organic & Non-GMO – To avoid pesticides and synthetic additives that can disrupt gut health.
✔ Minimal Ingredients – The simpler, the better. Avoid artificial preservatives or unnecessary additives.
Final Thoughts
Fermented foods are one of the simplest and most powerful ways to support your gut microbiome, digestion, immunity, and overall health. While I do supplement with a probiotic, I firmly believe that fresh, living bacteria from fermented foods are the most effective way to balance gut flora and combat harmful bacteria.
Whether you choose to buy them or make your own, incorporating even a small amount daily can have a significant impact on your overall well-being.
So, which fermented food will you try first? 😊
