Probiotics: Which Fermented Foods Should Be Included in Your Diet

Fermented foods are known for their benefits to the gut and the trillions of microorganisms that inhabit it. Including probiotics in your daily menu can help alleviate symptoms of gut imbalance, such as bloating, constipation, acid reflux, skin issues, and general lethargy, reports Womanhit.

How Fermented Foods Contribute to Gut Health

“Probiotics help increase the microbial diversity of the gut, which in turn reduces inflammation in the gastrointestinal tract and strengthens the immune system, decreasing the risk of various diseases,” shares nutritionist Elena Mukhina. What foods should be present on your table daily?

Natural Yogurt

Yogurt is made by adding bacteria to milk, which initiates the fermentation process. There are various types of yogurt based on thickness. “Avoid yogurts with added flavorings or sugars; look for the label ‘live and active cultures’ and ensure that the product has not been pasteurized to gain maximum health benefits,” warns the specialist.

Kefir

Kefir, unlike yogurt, is made using kefir grains, which are added to milk for fermentation. “Make a smoothie with natural berries and fiber — it’s a simple and delicious way to support gut health daily,” recommends nutritionist Mukhina.

Pickles

Fermented pickles contain many vitamins and minerals, as well as antioxidants and probiotic bacteria beneficial for the gut. Elena notes: “We are only talking about cucumbers pickled without vinegar, exclusively in water and salt. It’s better to make them yourself or buy from trusted farmers.”

Raw Soft Cheese

This cheese is made from unpasteurized milk from goats, sheep, or cows. It can be spread on fresh or toasted bread and added to salads, such as Greek salad with vegetables.

Kombucha

Kombucha, or tea fungus, which many remember from childhood, positively affects inflammation, liver detoxification, and intestinal dysbiosis. Additionally, it has a great taste. Be sure to choose raw, unpasteurized, and unfiltered kombucha.

Kvass

This traditional Slavic fermented drink was made by our ancestors from stale rye bread. Kvass, like kombucha, undergoes fermentation and contains probiotics. To enhance the taste and benefits, raisins, dried fruits, mint, and honey are added to kvass. “Buy only live kvass or make it yourself — it’s not difficult. Pasteurized bottled kvass provides no benefits to the body; it only contains sugar and preservatives,” warns Elena.

Fermented Cabbage

Fermented cabbage, made from fermented shredded cabbage, is popular in many countries — and for good reason. It is a light and tasty addition to any dish, rich in fiber and antioxidants. Moreover, it contains a lot of vitamin C — even more than fresh cabbage!

Kimchi

Kimchi, originating from Korea, is another delicious fermented product made from cabbage, radishes, and other vegetables. “Studies show that it is beneficial for various aspects of health: from reducing body mass index to alleviating irritable bowel syndrome,” says Elena.

Miso

Don’t forget to include miso soup in your diet. It is not only tasty but also beneficial for health. Made from fermented soybeans, salt, and koji mushroom, it contains the probiotic (A. oryzae), which is said to reduce the risk of inflammatory bowel diseases. Don’t like soup? Miso can be used as a paste or added to salad dressings.

Tempeh

Tempeh, made from fermented soybeans, is rich in many nutrients and very popular among vegetarians. It is an excellent source of protein and vitamin B12, and has a low glycemic load, making it suitable for those controlling blood sugar levels.