Improve your gut health with these fermented foods

It’s difficult to overemphasise the importance of gut health. Alongside gut supplements, your diet can have a huge impact on the state of your microbiome. Out of all the top foods that can help your gut, fermented foods should be at the top of your list. Fermentation is the process in which bacteria digest and dismantle sugars. These growing bacteria aren’t bad – in fact they can totally transform your gut’s microbiome. Here are some of our favourite fermented foods.

Kombucha drinks

If you live in Hackney, the chances are you’ve heard of kombucha before. The popular drink is a green tea that has been fermented and also contains strong yeast and a variety of bacteria for the gut. Kombucha can be found in farmer’s markets, organic food shops and are becoming increasingly easy to find in your local supermarket. There’s a huge range of kombucha flavours out there, so you’re sure to find a flavour you love.

Miso paste

Big fan of East Asian food? It won’t be long before miso paste becomes a big part of your daily diet. The fermented paste is made from soybeans and the fungus koji and can be found in the popular miso soup. This unique breakfast meal originates from Japan and has been shown to reduce blood pressure, as well as amazing gut health advantages.


If you like sauerkraut, kimchi will be right up your street. Kimchi is Korean fermented cabbage and is often located in the fridges of your local supermarket. The dish is delicious when used with other ingredients and can even be used in your lunchtime sandwich. There’s no doubt about the benefits of kimchi – a variety of studies in 2017 found that kimchi lowered body weight and blood pressure, as well as numerous gut benefits.

Kefir milk

Originally created in the Caucasus mountains, kefir milk is made using a mix of pure milk and grain. Kefir is wonderfully thick and comes with a huge number of gut benefits thanks to its fermentation. The drinks have a variety of probiotics that can help people with lactose intolerance digest food much more easily. Whether before bed or as you wake up, kefir milk is a mouth-watering option.


Whether you have it in your hot dog or in your burger, sauerkraut is probably the most well-known of fermented foods on our list. Sauerkraut is produced using fermented cabbage and a variety of sauces, cultivating beneficial bacteria. It’s super easy to make too – simply slice some cabbage, put it in a jar and wait for around 14-20 days.


Another super easy fermented food to eat (which also has huge gut benefits) is probiotic yoghurt. This delicious all-day snack can be used with a wide range of foods, including blueberries, raspberries and strawberries. It’s worth noting that not all yoghurts will have fermented benefits, so make sure the ones you buy are clearly labelled as ‘probiotic’.

If you want to improve your gut health, fermented foods should be a mainstay in your diet. However, you shouldn’t rule out supplements either – Sons’ Probiotic gut health supplement can give your gut health a huge boost. Either way – always remember how important your gut health is.

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