Top 8 Fermented Foods and Drinks for Optimal Digestive Health

A traditional fermented food rich in live cultures, sauerkraut offers vitamins C and K, anti-inflammatory benefits, and potential anti-cancer properties from sulforaphane.


Made from tea, sugar, and SCOBY (symbiotic culture of bacteria and yeast), kombucha is mildly alcoholic and contains antioxidants. While it may benefit gut health as an alternative to sugary drinks.


A Korean staple made with fermented cabbage, kimchi is packed with probiotics like Lactobacilli, fiber, and antioxidants. It's linked to benefits like cholesterol reduction and potential anti-cancer effects


A soy-based protein, tempeh is fermented and rich in plant-based protein, fiber, and paraprobiotics. It supports heart health and gut function, despite typically not containing active cultures.


A fermented dairy product made with kefir grains and milk, kefir enhances gut microbial diversity, reduces inflammation, and may improve cardiovascular health. It's low in lactose.


Contains live, active cultures that survive digestion to benefit gut health. Yogurt provides protein, calcium, and probiotics, aiding weight management, bone health, and blood sugar control.


Both made from fermented soybeans, miso is a paste used for flavoring, while natto consists of whole fermented soybeans. They improve gut health, cardiovascular outcomes, and immune function.

Miso and Natto

High in acetic acid from fermented apples, ACV may help stabilize blood sugar levels when consumed before meals. Its gut health benefits are linked to its unfiltered, unpasteurized forms.

Apple Cider Vinegar

Inflammation-Reducing 9 High-Fiber Snacks