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From stomach aches and constipation to indigestion and heartburn, digestive issues can cause discomfort and impact our quality of life. So what can be done to help?
Research suggests that eating fermented foods can ease digestive issues, restore the balance of the gut microbiome, and support overall gut health.
Fermentation is a process where bacteria and yeast convert sugars into acids or alcohol. Our gut usually has an easier time digesting fermented foods because some of the natural starches and sugars have already been broken down.
Most fermented foods also contain good bacteria (called probiotics), which are known to improve gut health and relieve digestive issues. According to studies, probiotics can also boost the immune system while reducing inflammation and allergy symptoms.
Since different fermented foods contain different probiotic strains – each with its own advantages – consuming a wide range can be an effective way to reap the full benefits for your digestive health.
With that said, here are seven fermented foods and drinks to try.
1. Tempeh
Tempeh is a high-protein meat substitute. It’s made from fermented soybeans that are pressed into a compact cake. During the fermentation process, phytic acid (which decreases mineral absorption) is broken down, which makes tempeh easier to digest and allows for easier absorption of minerals, proteins, and other essential nutrients.
Tempeh also has high prebiotic content. These are types of fibre that promote the growth of probiotics. Studies have shown that prebiotic intake can improve stool frequency and reduce gut inflammation.
While similar to tofu, tempeh contains slightly more protein, fibre, iron, and potassium. It’s also a good dairy-free source of calcium and is often used as a dietary supplement by those with lactose intolerance. 100g of tempeh contains only 10mg less calcium than found in a cup of standard milk.
Great for both vegetarians and meat-eaters, tempeh tastes particularly good in sandwiches and stir-fries. It’s firm but chewy and can be steamed, baked, or sautéed.
For cooking inspiration, check out these tempeh recipes from Self. From tempeh bolognese to marinated peanut tempeh and bean burgers, hopefully, there’s something here you’ll enjoy.
2. Natto
In Japanese cuisine, natto is a staple probiotic food. It’s known for its strong flavour and soft texture, and just like tempeh, it’s made from fermented soybeans.
Natto contains significantly more probiotics per serving than other probiotic-rich foods – between one million and one billion colony-forming bacteria per gram.
In fact, research has shown that natto can act as the gut’s first line of defence against toxins and harmful bacteria. These benefits can help reduce gas, constipation, and relieve symptoms of inflammatory bowel disease (IBD), Crohn’s disease, and ulcerative colitis. Studies also suggest that natto consumption reduces the risk of type 2 diabetes and overall mortality.
Natto also contains a healthy amount of fibre (around 5.4g per 100g serving), which is known to support digestive health. Fibre moves through the body undigested, adding bulk to stool and preventing constipation.
Other health benefits include improved bone health, a reduced risk of blood clots, and lowered blood pressure.
Natto is typically paired with rice and served as part of a gut-healthy breakfast. Why not give it a go with this natto breakfast bowl recipe from Japan Centre? You’ll also find instructions on how to make natto at home in this guide from Cultures for Health – it requires just three ingredients.
3. Kefir
Kefir is a type of cultured dairy product produced by mixing kefir grains (a combination of yeast and bacteria) and milk. This forms a thick, tangy drink that many people say tastes similar to yoghurt.
Research has shown that kefir offers numerous health benefits, including digestion and inflammation. Kefir grains contain up to 61 different strains of bacteria and yeasts, making them a very rich and varied probiotic source. Other fermented dairy products contain far fewer strains and don’t contain any yeasts.
For example, in this study, kefir improved lactose digestion in 15 people with lactose intolerance – a condition caused by an inability to digest sugars in dairy products, which can lead to symptoms like bloating, cramps, and diarrhoea.
For information on how to make kefir, as well as recipe inspiration, you can visit the BBC Good Food website. From breakfast smoothies to ice cream and salad dressings, you’ll find plenty of ideas for how to eat more of this gut-friendly food.
4. Kombucha tea
Kombucha is a fermented tea that’s fizzy, full of flavour, and has been enjoyed for thousands of years. Originating in China, it’s made by adding specific bacteria, yeast, and sugar to black or green tea, which is then allowed to ferment for at least a week.
During the fermentation process, bacteria and yeast form a mushroom-like film on the liquid’s surface (this is partly why kombucha is sometimes known as ‘mushroom tea’). The large amount of healthy bacteria that grow in the mixture makes kombucha a good source of probiotics.
If you make kombucha at home, it’s important to prepare it properly, as contaminated or over-fermented kombucha can be dangerous. Buying ready-made kombucha is usually the safest option. BBC Good Food has a useful article outlining the best kombucha to buy.
5. Kimchi
Kimchi is a popular Korean side dish made from fermented vegetables, such as cabbage, radishes, celery, or spinach. It’s typically combined with salt, sugar, onions, garlic, and chilli peppers for flavour.
Kimchi is made through the lacto-fermentation process, which uses the bacteria Lactobacillus to break down sugars into lactic acid (this can aid digestion and improve nutrient absorption).
Lactobacillus has been shown to help with certain types of diarrhoea, and eating kimchi has been linked with improved gastrointestinal health.
Even better, kimchi is packed with nutrients including, vitamins A, C, and K, while still being low in calories. Other health benefits include reduced inflammation, improved heart health, lowered cholesterol, and reduced insulin resistance.
There are various ways to enjoy kimchi, including on its own, in pancakes, as part of a stew, or in a pasta sauce. For more ideas, check out these delicious ways to eat Kimchi from My Korean Kitchen. If you’d like to make kimchi, have a read of this quick recipe from BBC Good Food.
6. Probiotic yoghurt
Yoghurt is produced from milk that’s been fermented, most commonly with lactic acid bacteria. It’s high in important nutrients like potassium, calcium, phosphorus, and vitamin B12.
The probiotic cultures in yoghurt strengthen the digestive tract. Some Greek yoghurts also contain added probiotics such as Lactobacillus, which are known to increase healthy bacteria in the gut.
Other health benefits of probiotic yoghurt include reduced blood pressure and improved bone health.
Not all yoghurts contain probiotics, however, as these healthy bacteria are often killed off during processing. Therefore, it’s best to look for yoghurts that contain live cultures. For added health benefits, you might also like to try products with minimal added sugar.
To get started, why not use probiotic yoghurt to make one of these yoghurt breakfast bowls from Platings and Pairings? Full of colour and flavour, they’re a great way to start the day.
7. Sauerkraut
Sauerkraut is a popular condiment made from fermented shredded cabbage. Unpasteurised sauerkraut contains probiotics, which, as we’ve said, help to improve digestion and overall health.
Research has found that the probiotics in sauerkraut can also improve a bacterial imbalance in the gut that sometimes occurs with the use of antibiotics, helping prevent antibiotic-provoked diarrhoea.
There’s also evidence that the probiotics in sauerkraut can help reduce bloating, gas, constipation, and diarrhoea – symptoms which are commonly linked to irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
Unlike many other fermented foods that contain a few particular probiotic strains, studies have revealed that a single serving of sauerkraut can contain up to 28 different bacterial strains, each with varying advantages. To reap the full benefits of these probiotics, remember to avoid pasteurised sauerkraut, as pasteurisation can kill off healthy bacteria.
Sauerkraut is delicious when added to stews and soups, served with meat or fish, or cooked in stock. You’ll find more ideas on cooking sauerkraut and making your own on BBC Good Food.
Final thoughts…
If you suffer from poor gut health or digestive issues, adding different types of fermented food and drink to your diet could bring many benefits.
Known for their probiotic content, some fermented foods and drinks can be incredibly effective at balancing gut bacteria and relieving common symptoms of digestive issues such as diarrhoea, bloating, constipation, and gas.
While it can be easy to feel that you lack control of your gut health, sometimes simple changes can make all the difference.
For more tips and advice on all things gut-related, check out our articles: 7 ways to improve gut health and 13 prebiotic foods to add to your diet.
What fermented foods do you eat the most? What health benefits have you experienced from eating fermented foods? We’d be interested in hearing from you in the comments below.
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