8 fermented foods and drinks that help boost digestion

Why are fermented foods important?​ Fermented foods and beverages are products that have undergone a natural process called fermentation, which involves the use of microorganisms such as bacteria, yeast or mold to prepare the food or beverage. During this process, microorganisms break down sugars and other organic compounds in the food or beverage, causing changes in flavor and texture, and sometimes increasing its nutritional content.

Fermentation is also a traditional method of food preservation and has been used by many different cultures for centuries. Fermented foods and drinks can enhance digestion and promote better gut health by introducing beneficial bacteria. When you consume these probiotics, they can help maintain a healthy balance of beneficial bacteria in the gut. This is important for proper digestion and absorption of nutrients. Below are some unique fermented foods and beverages known to stimulate digestion.


Buttermilk, commonly known as ‘Chaas’, is the liquid left after churning butter. It is a dairy product rich in probiotics that can aid digestion. Traditional buttermilk differs from the cultured buttermilk available at local stores, which is typically a cultured milk product created by adding lactic acid bacteria to skim milk. Buttermilk can be consumed as a beverage or used in cooking and baking, adding delicious flavor while promoting a healthy gut microbiome.


Tempeh is a fermented soybean product originating from Indonesia. It’s a source of probiotics and plant-based protein. Fermentation improves the digestibility of soybeans, making it an excellent source of protein. This versatile ingredient can be used in a variety of dishes, such as stir-fries, salads and sandwiches, contributing to good digestion while meeting your body’s protein needs. sour bread Sourdough bread is a fermented bread product prized for its delicious taste. Natural fermentation breaks down gluten and phytic acid, making them easier to digest. This bread also improves nutrient bioavailability, ensuring your body can absorb essential minerals like iron and calcium more effectively. Sourdough bread can be enjoyed in sandwiches, on toast or served with soups and stews.


Kombucha is a carbonated, slightly sour beverage made by fermenting sweet tea with symbiotic cultures of bacteria and yeast. It contains probiotics and organic acids that can improve digestion and overall gut health. Kombucha comes in a variety of flavors and is a healthier alternative to sugary soft drinks. Consuming it regularly can help reduce bloating, promote regular bowel movements and improve the balance of beneficial bacteria in the intestinal tract.


Miso is a traditional Japanese seasoning derived from fermented soybeans or grains. The fermentation process produces a flavor-rich paste that is used to make miso soup and many other salad dressings. It is an excellent source of probiotics and digestive enzymes that can help improve nutrient absorption and support gut health.


Kimchi is a spicy Korean dish made from fermented vegetables, mainly cabbage and radish. High in probiotics, vitamins and fiber, kimchi supports gut health and aids digestion. Its unique flavor and versatility make it a popular addition to various cuisines. Kimchi can be a delightful addition to salads, sandwiches and rice dishes, giving your meals a burst of flavor while helping to improve digestive function.


Sauerkraut, a staple in many European cuisines, is essentially fermented cabbage. During the fermentation process, the beneficial bacteria it contains will create probiotics that support digestion. This process also increases the amount of vitamins and minerals contained in the cabbage. Sauerkraut can be used as a condiment or side dish, adding crunch to your meals. Look for unpasteurized varieties to get the most biological benefits.


Yogurt contains probiotics. These probiotics, such as Lactobacillus and Bifidobacteria strains, support gut health and improve digestion. Consuming yogurt regularly can help break down lactose, improve nutrient absorption, and help maintain a balanced gut microbiome. Choose plain, unsweetened yogurt to minimize added artificial sugar. Additionally, yogurt is a versatile ingredient that can be used in a variety of dishes, from smoothies to parfaits to salad dressings, making it easy to incorporate into your daily diet.