Fermented foods: The ultimate nutritional tip to boost your gut health, according to a scientist

Research indicates that fermented foods can boost gut bacteria diversity, which is essential for smooth digestion, strong immunity, and even heart health. Tim Spector, a renowned epidemiologist and nutrition scientist, makes it a point to include at least three types of fermented foods—such as kefir, kimchi, or homemade fermented spreads—in his daily diet, and he encourages others to do the same.

A 2022 review associated regular consumption of fermented foods with a reduced risk of type 2 diabetes and cardiovascular disease. Although incorporating them might seem daunting at first, Spector offers practical advice on how to weave them into your meals. In addition, we have compiled a list of fermented food options to inspire you as you begin this healthful journey.

3 simple ways to eat more fermented foods

Whether you’re new to probiotics or already familiar with these nutrient-rich powerhouses, the following expert tips offer practical strategies to enhance your meals with beneficial microbes.

1. Start with small doses. If fermented flavors feel intense, begin with one tablespoon daily. Add kimchi to scrambled eggs, mix kefir into smoothies, or stir miso into soups. You can also incorporate yogurt as a marinade or sauerkraut on sandwiches. Spector says this approach eases both your palate and gut into accepting new microbes. The key is to pair them with meals you already enjoy.
2. Read labels carefully. Store-bought ferments vary widely. Spector advises choosing products with no added sugars, minimal additives, and live cultures (avoid vinegar-based pickles, as they lack active microbes). Look for refrigerated sauerkraut, kombucha with low sugar, or plain kefir.
3. Try DIY fermentation. Once you feel comfortable, experiment at home. Basic ferments require little more than salt, water, or honey. For instance, you can make your own sauerkraut by combining chopped cabbage with salt and allowing natural fermentation to occur over a few days. This not only cuts costs and reduces waste, but also lets you take full control over the ingredients and tailor each recipe to your taste.

Fermented foods you can try out

Not all ferments taste pungent, many blend seamlessly into meals. Here is a starter list:

• Kefir: a tangy, drinkable yogurt. Use it in dressings, overnight oats, or as a buttermilk substitute.
• Kimchi/sauerkraut: spicy or sour fermented cabbage. Add it to grain bowls, tacos, or grilled cheese.
• Kombucha: fizzy, lightly sweet tea. Sip it plain or mix it into mocktails.
• Yogurt (unsweetened): Opt for live-culture varieties. Swap mayo for yogurt in dips or coleslaw.
• Miso: salty soybean paste. Whisk it into soups, marinades, or roasted vegetables.
• Tempeh: nutty fermented soy. Crumble it into chili or slice it for sandwiches.
• Homemade ferments: try fermented garlic honey, beet kvass, or fruit-based ferments like ginger bug.

Fermented foods help introduce beneficial bacteria into your gut, boosting digestion, reducing inflammation, and even fostering a positive mood. Try adding a forkful of sauerkraut to your meal, swapping soda for refreshing kombucha, or experimenting with a tangy yogurt-based sauce. Over time, these simple changes can make fermented foods an essential and enjoyable part of your daily routine.