Sauerkraut, a fermented cabbage product, is well known for being beneficial to gut health. Other fermented foods could be equally if not more effective, however, due to greater levels of probiotics, more diverse bacteria, or more nutrients and compounds.
1. Kefir
Kefir, the sour fermented milk beverage, may be even healthier for your digestive system than sauerkraut. It’s prepared by adding kefir grains (a combination of bacteria and yeast) to milk, which results in a beverage that is loaded with as many as 50 various strains of bacteria and yeast.
What is particularly special about kefir is its high contents of distinctive bacteria such as Lactobacillus kefiranofaciens and Lactobacillus kefiri, and yeasts such as Saccharomyces cerevisiae and Kluyveromyces marxianus. This makes kefir capable of enhancing good gut bacteria, enhancing microbial balance, and supporting digestion.
In addition to probiotics, kefir is rich in protein (approximately 10 grams per serving), B vitamins, calcium, magnesium, and other nutrients. It also includes bioactive peptides that are created during fermentation and which can perhaps influence antioxidants, immunity, and blood pressure regulation.
2. Kimchi
Kimchi is a pungent, sour dish created by fermenting vegetables such as cabbage and radishes with spices. It has some of the same bacteria as sauerkraut, including Leuconostoc mesenteroides, but contains others, including Lactobacillus sakei and Weissella koreensis, so it has a broad probiotic spectrum.
Having kimchi every day can increase gut microbial diversity, which is important for a robust microbiome. Because it’s plant-based, it also contains fiber, vitamins, minerals, and antioxidants. The fiber is a prebiotic, fueling the good bacteria that are already in your system.
Research indicates that kimchi can enhance digestion, immune response, and even cardiovascular health.
3. Yogurt
Yogurt is perhaps the most recognized probiotic food, which is produced through fermenting milk with the help of bacteria such as Streptococcus thermophilus and Lactobacillus delbrueckii. Several yogurts also contain added strains such as Lactobacillus acidophilus and Bifidobacterium animalis for enhanced gut protection.
These probiotics may balance gut bacteria, digest more easily, and relieve IBS symptoms of bloating, constipation, or diarrhea. Yogurt is also easier to digest for individuals with lactose intolerance, as fermentation degrades most of the lactose.
In addition to probiotics, yogurt contains protein, calcium, potassium, phosphorus, vitamins A, B2, and B12—an excellent all-around food for overall and gut health.
4. Tempeh
Tempeh is created through fermenting soybeans into a firm cake-like food. Unlike most fermented foods, it incorporates fungi (Rhizopus oligosporus) in addition to good bacteria such as Lactobacillus plantarum, Lactobacillus fermentum, and Lactobacillus brevis.
Rich in fiber, tempeh nourishes good gut bacteria, and its probiotics help maintain a healthy microbiome. It’s also loaded with plant-based protein, which makes it a hit with vegetarians and vegans.
Tempeh can also decrease inflammation and function as an antioxidant, further supporting immune and gut health.
5. Lassi
Lassi is a classic Indian yogurt beverage, commonly mixed with fruit or spices such as cardamom. Similar to yogurt, it is full of probiotics including Streptococcus thermophilus and Lactobacillus helveticus.
Since it’s fermented, lassi is less of a strain on the digestive system for people who are lactose intolerant and has been associated with improved digestion, fewer IBS symptoms, and possible advantages to heart health, blood sugar regulation, and immune function.