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4 Fermented Foods Good For Your Digestion And Health

The hottest topic in the food industry these days is the fermentation of foods, and for all the good reasons. If you want good health for your guts, you should immediately start having fermented foods. This process not only preserves the food but also has many health benefits. Fermented foods can boost your gut health and can benefit your digestion. These foods are rich in beneficial bacteria, known as probiotics.

These probiotics are found in your gut and provide ‘service’ that has various health benefits. They can improve your immune system, help you by increasing weight loss, increase energy levels, help in reducing inflammation, and improve your digestion. Fermented foods can be a natural source of probiotics, so use these foods in your diet rather than relying on supplements. Fermentation is basically breaking down natural sugars by yeast and bacteria.

These foods can help to reduce bloating and cramps. Adding these foods to your diet can help you in various ways. So, here’s a list of the healthiest fermented foods for you to add in your diet.


Kombucha is a fizzy fermented tea made from yeast and bacteria that are beneficial for you. This drink is usually made from green or black tea, which is flavorful as herbs and fruits are used to make it.

Kombucha contains many health beneficial properties that can help your liver by preventing it from toxicity and any harm from chemicals. This beverage has been in demand for more than two thousand years now. The probiotics and natural organic acids are produced during the fermentation process of kombucha as yeast and bacteria breakdown the sugars present in tea.

Kombucha is rich in glucaric acid, which is helpful in detoxification. Some more health benefits of this drink include reducing cholesterol levels, keep blood sugar levels low, liver and GI functions improvement, and also reducing the risk of a few cancers.


This thinner and tangier cousin of yogurt is fermented milk made from kefir grains. These grains which are made with a combination of yeast and bacteria are added to milk. This thick and tangy drink is a kind of cultured dairy products and the taste of this beverage can be compared to yogurt.

Kefir is rich with calcium and probiotics bacteria and possesses many health benefits, that can benefit your digestion, inflammation, and bone health. Not just the taste, kefir is similar to yogurt in one more aspect, that kefir can help in digesting lactose by breaking it down. This can help you a lot if you are lactose intolerant and face problems in digesting the sugars present in dairy products. By breaking down the lactose, kefir helps you against cramps, bloating and diarrhea too.


Tempeh is a protein-rich food best suited for vegans and vegetarians, and it is made from fermented soybeans. If you need support for your muscle growth or looking for some muscle repair, tempeh can be your best choice. This plant-based food is high in protein and carries a firmer texture.

Tempeh can be a substitute for meat if you are looking to get high protein. You can bake or steam it before adding it to your dishes. It is also proven to be beneficial in reducing some risk elements for heart disease and chronic disease by reducing the buildup of free radicals.

This way it acts as an antioxidant. You can expect all the essential amino acids in tempeh, making it a great source to have probiotics.


The most well-known fermented food of all, yogurt is made from fermented milk. The fermentation of milk used for yogurt is done with lactic acid bacteria, like kefir. A good number of probiotics are present in the yogurt which can also help you digest a fine amount of lactose.

So, if you are lactose intolerant, you may enjoy the benefits of yogurt. It’s hardly possible that you go wrong with yogurt if you are not choosing a flavor with loaded sugar. Fermentation with lactic acid bacteria makes yogurt an excellent choice for the gut as it increases the number of bacteria strains (beneficial for your health) in the gut.

This makes you stronger against problems like type 2 diabetes, chronic inflammatory disease, and irritable bowel syndrome. You can maintain your blood sugar and boost your bone mineral density with yogurt, due to its calcium-rich composition. Not just the calcium, it also contains many other nutrients such as potassium, phosphorus, and vitamin B12. Yogurt will also help you stay away from obesity and keep your waistline in shape.

Selam Haile
Selam Haile

Selam is a dietician, and loves writing about food and nutrition. She lives with her dog Coolie, and according to elam, Coolie helps her in writing about animals’ food and nutrition.

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