Top 20 Fermented Foods For A Healthy Gut


Probiotics are the newest healthy lifestyle trend. Fermented foods are those foods that are processed using anaerobic microorganisms that thrive in absence of oxygen. These microorganisms contribute to the healthy microbiome as they aid in better digestion and better immunity against non-native microorganisms. Many doctors recommend consuming probiotics daily to maintain a healthy gut. Fret not for the bacteria and fungi that are used for fermentation don’t cause any disease. The following few foods are some of the best-fermented foods you could have

1.Curd Or Dahi

Curd is a staple of almost all households in India. It is made of pasteurised milk and a teaspoon full of old curd, which contains a lot of probiotic bacteria like lactobacillus and other lactic acid bacteria. It has all the benefits of milk, like multivitamins, good fats and a good amount of protein along with lactose-digesting bacteria in the gut, which can alleviate lactose intolerance in many cases. You can make a good glass of lassi out of curd to help the sunstroke of heavy Indian summer.


Sauerkraut is a cabbage-based fermented food that is considered the national dish of Germany. Sauerkraut not only has a lot of probiotic microorganisms but also is a very good source of fibre. In some parts of the world, it is used as a main diet food ingredient to reduce cholesterol and fat.


Kimchi is sauerkraut but spicy. It originates in the Eastern countries of Korea and China. It is as much a staple in Korea as roti and daal in India. Fun Fact, most Korean households have a separate fridge to store their kimchi, it is so because they make kimchi in bulk during cabbage harvest season. You can have kimchi with rice, noodles or just like that.


As a wise man said, anything with cheese on it is automatically twenty times better. Not in large quantities, but cheese does contain a good amount of protein content and healthy fats. You can incorporate cheese into any bland dish, like saladIt’sIts almost like there is a different cheese for every purpose. Like Brie cheese for spreads, parmesan for topping and cheddar for a crispy salty addition to your meal.

5.Greek Yoghurt

Surprisingly, yoghurt and curd are two different things. Yoghurt has higher protein content than curd. Greek yoghurt in particular is high in calories and good ones at that. It is a really good addition to your diet if you wanna bulk up.


Kefir is a fermented milk drink originating from North Caucasus. The secret ingredient in kefir is kefir grains, which are natural hosts of lactic acid bacteria and similar yeasts. Kefir has a bigger probiotic value than yoghurt. Kefir is pretty easy to make at home as well.


Kombucha may sound nasty and maybe an acquired taste, but it enhances the antioxidant properties of the non-fermented black a tea. Few recipes brew kefir-kombucha tea which seems to increase the nutritive value.


Miso is a fermented soy-based paste used to thicken soups and season them. Miso soups wi tofu or soy-based cottage cheese are extremely popular in Japan. It has the traditional umami flavour that you can incorporate into many dishes. Miso is said to promote gut health and vitamin absorption levels by the body.


The pickles we have here in India are not fermented. Instead, they are preserved by excessive salting and adding a lot of oil. Traditionally, fermented pickles introduce vegetables into pickling brine and vinegar. Various vegetables are pickled throughout the world like cucumbers, jalapenos and tomatoes and whatnot.

10. Idli

Idli might not be everyone’s favourite food, but no one can deny the superfood it is. It is steamed, with that eliminating the possibility of oil frying. Idli has protein content and a good amount of fibre and carbs along with good microbes.

11. Dosa

A perfectly crunchy dosa made at home paired with sambar or chutney is undeniably the best breakfast option that south Indian households have to offer. You can have it every single day for breakfast without worrying about compromising on other nutrients. You can also have masala dosa for the days you’re in for something different.

12. Soy Sauce

Soy sauce is a condiment that all Chinese foods add to amplify the taste of any food. Soy sauce is made of soybeans fermented by forming a vinegar taste. It is a good idea to use soy sauce to add some acidic taste to any food.

13. Natto

Natto is another soybean-based fermented food originating in Japan. It may not look very appetizing because it is slimy and sticky. But it is the Japanese nation’s favourite side dish. It has loads of fibre and it is good for your gut health.

14. Tempeh

Tempeh is again a soybean-based fungus fermented food. Soybeans form a solid cake in the fermentation process. Tempeh is almost the paneer of Indonesia. Anyway, you cook paneer in a way you can cook the tempeh.

15. Dill Pickles

As mentioned before pickles are a good source of probiotics. Dill pickles just have a herby flavour of dill.

16. Green Olives

Olives are an absolute menace to flavour when they are not fermented to the point of inedibility. Fermented olives allow you to consume all the good nutrients that olives have to offer by enhancing their flavour.

17. Chinese Rice Wine

Chinese rice wine is said to be sweet and has a heavenly smell. Traditional rice wine used to be brewed in households itself, but rice wine is now commercialised in the market. Rice wine is said to be good for hair growth as well.

18. Kanji Or Ganji

Kanji is a porridge-like dish originating in Odisha. Similarly, it is known as Ganji neelu in Telugu states. It is a rice water-based fermented dish or drinks. It is also said to be good during winter and helps with dry scalp.

19. Sour Bread

There are multiple sur bread recipes found online. In it, along with yeast as a leavening agent, we also use starter cultures. It has a sour, tangy flavour that pairs perfectly with a good amount of salad-based dishes. It is higher in vitamins than normal bread.

20. Dhokla

Dhokla is a fermented dish originating in Gujarat. It uses gram flour and other flour. It is also steamed like idli, but we can promise you it is a few hundred times tastier than Idli.