Fermented foods are a great way to increase your intake of gut-friendly probiotics, enzymes, and friendly bacteria which positively affect your digestion. These five fermented foods are great for those suffering from digestive problems.

1. Kefir: The name kefir is derived from the Turkish word “keyif,” meaning “feeling of well-being.” It has been used for centuries as an energy tonic and to treat digestive issues. Kefir is a live, probiotic cultured milk drink that is easy to make at home and full of beneficial gut bacteria. Kefir can be made with cow, goat, sheep or coconut milk, and full-fat is best (low-fat will clump).

2. Kombucha: Kombucha is a fermented tea beverage made by adding a culture of bacteria and yeast to black or green tea. Each batch is different because it reproduces at an ever-increasing rate, much like cheese. The good bacteria in Kombucha aid in the digestion of fiber, proteins, fats and carbs for healthy elimination. Because it contains probiotics, Kombucha can help with bloating and upset stomach issues from taking antibiotics.

3. Kimchi: Kimchi is the fermented Korean dish that was used as a winter food source before refrigeration was commonplace. It has been used to treat infectious diseases such as the common cold and digestive problems such as digestive discomfort, reflux, fatigue and flatulence. Kimchi is a wonderful source of Lactobacillus, a friendly type of bacteria that’s often missing in the Western diet.

4. Miso: Miso is a fermented soybean paste made with a grain and salt that has been used as part of food preservation for centuries. It may help reduce symptoms of inflammatory bowel disease and improve digestive function. Miso contains lactic acid bacteria and can be drunk as a tea to aid in digestion or taken as a regular probiotic supplement.

5. Sauerkraut: Sauerkraut is a form of fermented cabbage that has been used for centuries to treat digestive issues. It contains both the probiotic Lactobacillus and the enzyme bromelain, which aids with digestion. Sauerkraut can be eaten as a side dish or with food as a way to ease digestion due to any type of stomach sensitivity.


These five fermented foods are gut-friendly and work well for those who have digestive issues. They’re easy to make at home and can be purchased in most grocery stores. Try incorporating these fermented foods into your diet by consuming them regularly to increase your intakes of probiotics, enzymes and friendly bacteria.