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7 fermented foods to improve your gut health

7 fermented foods to improve your gut health
24 September 2021
2-minute read

Want to do that bit extra to improve your gut health? Alongside Sons Gut Health Supplement, including fermented foods in your diet may help do just that. Fermented foods are foods that have been made through the use of bacteria, yeast and other microbes. The resulting foods contain beneficial microbes and nutrients  that can benefit your gut microbiome, digestion and overall health. Not sure which foods to start with? Here are seven fermented foods and drinks which can help  improve your gut health.

Natural yoghurt

Real yoghurt should contain just two ingredients: milk and bacteria. The bacteria break down the natural sugar in milk (lactose) to produce lactic acid and other compounds that give yoghurt its tangy taste. High in calcium and potassium, a daily yoghurt will also supply your gut and body with a diverse range of probiotics and bacteria. Many yoghurts have lots of sugar or other ingredients added, so make sure you aim for plain natural yoghurt.


Kefir is made using a combination of bacteria, yeast and other microbes which are collectively referred to as a ‘grain’. When the grain is added to milk, it creates a thick creamy drink, but it can also be added to water. Kefir is a great way to add beneficial microbes to your diet, which may benefit your gut microbiome. The best kefir is home-made, so that you can add any flavours that you like.


Kombucha is a fermented black or green tea that contains many types of yeast and bacteria that can be beneficial for your gut. Commercial kombucha can often contain lots of sugar, but you can easily make it at home yourself to create a delicious, healthy drink. With a variety of tangy flavours, kombucha isn’t just great for your gut - it’s great for your tastebuds too. 


Sauerkraut isn’t just a tasty hot dog topper. The popular condiment is made from shredded cabbage fermented by lactic acid bacteria, resulting in a thriving variety of beneficial bacteria. The best part? You can easily make sauerkraut at home and add it to a huge range of dishes.


The Korean cousin of sauerkraut, kimchi is a spicy fermented cabbage dish. Kimchi is found in the refrigerated section of most supermarkets and is delicious on its own or mixed with other ingredients. The benefits? A study in 2017 found that after eating kimchi for 8 weeks, those with prediabetes reduced both their body weight and blood pressure. If you’re worried about your gut, kimchi should be a staple of your diet.


If you’re a fan of East Asian cuisine, the fermented paste called miso should be top of your shopping list. Made from soybeans, salt and the fungi koji, miso is mostly found in miso soup - a delicious dish served in Japan. Miso is a great way to add new flavours to your diet, whilst also adding beneficial microbes.


If you’re a vegetarian looking to vary your diet, protein-rich tempeh may be the answer you’re looking for. Similarly to tofu, the dish is made from fermented soybeans, but it contains the whole bean which adds more fibre and other nutrients. Alongside these nutrients, tempeh is also packed with beneficial microbes. 

With a broad variety of beneficial bacteria, fermented foods can help you maintain a gut-friendly diet . Combine these fermented foods with our Gut Health Supplements and you could help your gut flourish.

All of our blog articles are reviewed by our Medical Director before publication.