Seven fermented foods that can help your gut

This story is part of a series examining the role that gut health and probiotics – such as live bacteria found in Activia yogurt products – can play in your life

Have you considered your gut microbiome lately?

Specifically, those microorganisms living in your intestines. Humans have about 300 to 500 different species of bacteria in their digestive tracts and while some microorganisms may be harmful, many are incredibly beneficial.

Eating foods that contain “good” bacteria can help contribute to gut flora, and there’s more than one way to find enjoyable foods to help achieve this.

“More and more research shows how our gut health plays a role in our overall health,” says Michelle Jaelin, a registered dietitian based in Hamilton, Ont.

It has been estimated that between one and three per cent of an individual’s body mass is made up of different types of bacteria – that’s up to six pounds in a 200-lb. adult.

This internal bacteria includes “good” bacteria, which are microorganisms that naturally reside in our bodies and help eliminate the bad bacteria. Eating certain types of foods that contain probiotics can help increase the good bacteria in your body. According to the International Association for Probiotics and Prebiotics, probiotics are live microorganisms that, when administered in adequate amounts, can confer a health benefit on the host.

“You want to keep your gut bacteria ‘happy’ with probiotics, and you can do that by eating certain foods,” Jaelin says.

Some fermented foods, like yogurt and kefir, are an excellent source of probiotics, and there’s a wide variety of options that are both good for you and tasty too. Humans have been using fermentation to preserve foods for thousands of years – it’s simply a matter of taking one type of food and letting nature turn it into something else entirely.

Fermentation is a metabolic process where microorganisms (such as bacteria and yeast) convert the sugars and starches in foods to create acid, alcohol and gasses, giving them a unique flavour. This process preserves the food and increases vitamin levels. Fermented foods which contain live bacteria may influence and increase the diversity of the gut microbiota.

Here are seven fermented foods that can help promote good gut bacteria:

1. Yogurt

Little is known about the origin of yogurt, Jaelin says. “Maybe it was just a happy accident – but a good one.”

Enjoying your favourite yogurt might be the easiest way to get a hearty helping of probiotics. It’s easy to find and it’s versatile – delicious when eaten on its own but also great in a smoothie or with granola. Look for “live active cultures” on the label to ensure your yogurt is providing that good bacteria. For example, each Activia yogurt product contains billions of probiotics.

2. Kefir

Think of kefir as a cousin of yogurt. Traditionally made from cow’s milk or goat’s milk, this tangy fermented drink has a thinner consistency and may even contain more probiotics than some types of yogurt.

3. Kombucha

This tart fermented tea has become trendy in recent years, but kombucha has a long history. It’s thought to have originated in China hundreds, if not thousands of years ago. You can buy ready-made kombucha at the grocery store or follow a recipe to make your own. However, the B.C. Centre for Disease Control notes that because kombucha can contain residual alcohol due to the fermentation, some people, including children and pregnant women, should avoid it.

4. Tempeh

While most people are familiar with tofu, tempeh is perhaps a less well-known soy product. Tofu is made of coagulated soy milk, while tempeh is made from soybeans that have been fermented. It’s more flavourful and works well in stir fries and salads. Because it is pasteurized and cooked, tempeh does not contain live microbes, but this popular meat substitute is rich in valuable prebiotics. (Learn more about that in our “honourable mention” below.)

5. Sauerkraut

This distinctive side dish is created by fermenting cabbage. While most people associate it with German food (and it does, indeed, have a German name), sauerkraut likely originated in China thousands of years ago. In addition to containing live bacterial cultures, it’s full of dietary fibre, vitamins C and K, potassium, calcium and phosphorous.

6. Kimchi

Also made from fermented cabbage, this traditional Korean dish is a spicier option, kicked up a notch with garlic and chili paste. It may also include other vegetables like radish, carrot, cucumber and bamboo shoots. In addition to containing live microbes, kimchi can be incorporated into a huge array of recipes, such as fried rice, pancakes and scrambled eggs.

7. Pickles

Pickles are made by fermenting cucumber (or other vegetables) in a brine of vinegar, salt and water – and then waiting. Or, you can buy a jar of your favourite dills or gherkins at the store. Either way, they’re a great source of good bacteria, says Jaelin. She notes that the bacterial content can vary according to the type of pickle, and some of the sweet varieties may have less than the sour ones.

Honourable mention: Prebiotic-rich foods

“Lots of people know about probiotics, but prebiotics are important too,” Jaelin says. “Think of these as the foods that feed the good bacteria in your gut.” Prebiotics are found in high-fibre foods and serve as fuel for the beneficial microorganisms in the gut. Sources of prebiotics include whole grain breads, oatmeal, bananas, artichokes, onions and garlic.

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