A healthy gut microbiome may be one of the most important secrets to aging well and staying healthy throughout your whole life. A great (and easy) way to promote good gut bacteria is by eating fermented foods. Fermentation is a preservation process where bacteria and yeast convert proteins and carbohydrates from food into acids, alcohol, and gases. The result is a product with a flavor often characterized as sour, tangy, or funky.
You are most likely familiar with many fermented foods, such as yogurt, pickles, and kombucha, but even things that aren’t as good for you (like alcohol) go through a fermentation process. However, not all of these fermented foods and drinks are created equal—some products, such as flavored yogurt, kefir, and kombucha, can be hiding added sugars, artificial flavors, or preservatives that can actually diminish their health benefits.
We spoke with a medical doctor and two registered dieticians, who explained the benefits of these gut-friendly foods and how to incorporate them into your everyday diet without even thinking about it.
- Lauren DeDecker, MD, primary care physician, NASM certified personal trainer, health coach, and nutritionist
- Lauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling
- Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, assistant professor of population health and disease prevention at University of California, Irvine
The Benefits of Fermented Foods
A healthy gut microbiome is crucial to overall health, and enjoying fermented foods is a great way to help boost the good gut bacteria in your intestines, says Lauren DeDecker, doctor, personal trainer, health coach, and nutritionist.
Registered dietitian Lauren Manaker explains that a healthy gut microbiome plays a major role in digestion, immune function, and even potentially mood. “Fermented foods may also help reduce inflammation, improve nutrient absorption, and support overall gut health,” she says.
Why are fermented foods so powerful? Fermentation acts like a form of “pre-digestion,” where the beneficial bacteria break down proteins and carbohydrates, making nutrients more bioavailable, explains Matthew Landry, assistant professor of population health and disease prevention at UC Irvine.
How Much and How Often?
Our experts agree that to get the most benefits out of fermented foods, consistency is key. “A small serving, such as a few tablespoons of sauerkraut or kimchi, a cup of yogurt, or a glass of kefir, most days of the week can be enough to support gut health,” says Manaker. It’s unlikely that having a serving of fermented foods every once in a blue moon will result in a profoundly positive impact on your overall health. Even so, anything is better than nothing—even small amounts can make a difference.
DeDecker says that if a product lists how many CFUs (colony-forming units) of probiotics it contains, you can aim for products that have higher CFUs to get “more bang for your buck.”
Yogurt and Skyr
Nico Schinco
One of DeDecker’s favorite fermented foods is yogurt—she tries to eat a serving of Greek yogurt every day. A serving of Greek yogurt can contain between 10 and 20 billion CFUs. Manaker leans toward Icelandic skyr. This option still has plenty of probiotic cultures, with the added benefit of having a bit more protein than yogurt.
How to eat: Enjoy yogurt or skyr for breakfast with fresh fruit, granola, and nuts, or use them in a creamy salad dressing instead of mayonnaise.
Kefir
Getty / Alphaksoy
Manaker and Landry share a favorite way to incorporate fermented products into their daily diet—a glass of kefir. It’s a great option, says Manaker, because it is loaded with a wide variety of probiotic strains so that a single glass can go a long way. She notes some brands also make kefir-esque “shots” to make it easy to include these strains in your day in small quantities.
How to eat: Manaker likes to sip kefir straight; Landry often blends it into a smoothie with fiber-rich fruits and/or leafy greens. Or, turn it into a fun smoothie bowl.
Cottage Cheese
If yogurt or kefir isn’t your thing, cottage cheese is another great option, especially for breakfast. It boasts a high level of protein, making it a great way to start your day.
How to eat: Cottage cheese can swing sweet or savory. Keep it sweet by adding some fiber-rich berries, granola, and a drizzle of honey or maple syrup, or pile it onto toasts as you would do with ricotta. You can even use it in place of liquids like milk or yogurt in pancakes. Lean into a savory palate by serving it alongside your favorite roasted vegetables, a fried or poached egg, and a generous drizzle of hot sauce (bonus points if it’s a fermented hot sauce).
Miso
The fermentation in miso is what gives it its umami-rich power. The longer the miso is fermented, the darker the color–that’s why you can purchase it in a variety of colors, from red to white. According to Manaker, miso is concentrated with probiotics, so even a small amount can pack a nutritional punch.
How to eat: DeDecker likes to whisk a spoonful into savory salad dressings. Try incorporating miso into marinades, pan sauces, glazes for fish and meat, and soups for an added probiotic boost.
Kimchi
Kimchi is Landry’s favorite fermented food because it’s so versatile, ”plus you get the benefit of added fiber and nutrients from the vegetables themselves.” It is most commonly made with Napa cabbage and daikon radish and flavored with seasonings like ginger, garlic, and gochugaru.
How to eat: Manaker recommends adding a scoop of kimchi to scrambled eggs to give them a tangy kick. Landry adds a spoonful to rice bowls and sandwiches or mixes it in with grilled vegetables. He often serves it as a side dish, too.
Sauerkraut
Getty / Madeleine Steinbach
Sauerkraut undergoes a fermentation process similar to kimchi, but with much milder flavors. It is also made with cabbage, but the seasonings are usually just salt. It has a crunchy texture and sour flavor, similar to that of kimchi.
How to eat: DeDecker likes to toss a scoop of sauerkraut into salads and grain bowls or just eat it as a fermented vegetable starter. Pile it onto avocado toast or serve it alongside fatty fish or lean meats to brighten them up.
Tempeh
Think of tempeh as tofu’s ultra-fermented cousin. It’s also made from soybeans, but fermenting the beans results in a dense block with a slightly funky flavor.
How to eat: Manaker uses tempeh in place of bacon to make a vegan BLT sandwich. Other than that, you can use it just about anywhere you would use firm or extra-firm tofu.
Pickles
Not all pickles are created equal (the same is true for sauerkraut). That is, not all pickles are fermented. DeDecker says that you’ll find the fermented version in the refrigerated section, rather than on the shelves with other dry ingredients.
How to eat: Big or small, crunchy pickles are perfect for snacking or layering with other fun ingredients on your favorite sandwiches.
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