Fermented Foods for Gut Health: Everyday Options

TL;DR: Fermented foods for gut health is a topic full of buzzwords, but the foods themselves are simple: yoghurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, sourdough and aged cheese. Some still contain live cultures and some don't, because heat, pasteurisation and baking change that. Add a spoonful to meals you already eat, alongside plenty of fibre-rich plant foods.

Walked down the fridge aisle lately? Kefir, kimchi and kombucha seem to be everywhere.

So what actually counts as fermented, and how do you eat more of it without overhauling your kitchen?

This guide is food first. Our range of gut health supplements sits on a different shelf.

Fermentation is one of the oldest ways to keep food. Bacteria or yeasts feed on the natural sugars in a food and turn them into acids, gases or alcohol. That's what gives sauerkraut its tang, sourdough its sour note and kombucha its fizz.

What is the best fermented food to start with?

The best one to start with is the one you'll actually eat.

For most Australians that's plain yoghurt. It's mild and goes with breakfast, curries and dressings.

If you like sour, crunchy flavours, try sauerkraut or kimchi on the side of dinner. If you prefer a drink, kefir is thinner and tangier than yoghurt.

When you want live cultures, read the label. Look for words like "contains live cultures", "unpasteurised" or "raw", and check it's sold from the fridge.

Action: pick one fermented food you already enjoy and have it a few times this week.

What are the top 10 fermented foods?

Here are ten you can find in most Australian supermarkets:

Yoghurt and kefir, made by fermenting milk. Sauerkraut, which is shredded cabbage and salt. Kimchi, a spicy Korean ferment of cabbage, radish, chilli and garlic. Miso, a salty Japanese paste of fermented soybeans and grains. Tempeh, a firm cake of soybeans bound by a mould culture. Kombucha, a lightly fizzy fermented tea. Sourdough bread, raised with a wild yeast starter. Aged cheese such as cheddar, parmesan and gouda. And traditionally brewed soy sauce.

Not all of them still contain live cultures. Tempeh is cooked, sourdough is baked and many shelf-stable jars are pasteurised.

Action: tick off which of the ten are already in your pantry or fridge.

What are everyday fermented foods?

Everyday fermented foods are the ones that slot into meals you already make.

Stir yoghurt into overnight oats or serve a dollop on a curry. Pour kefir into a smoothie. Pile sauerkraut or kimchi onto a sandwich, a burger or fried rice.

Whisk a teaspoon of miso into a salad dressing, or into soup once it's off the boil, so the paste isn't simmered. Slice tempeh into a stir-fry. Toast sourdough for breakfast and grate aged cheese over pasta.

Action: add one fermented food to tomorrow's lunch.

Does Greek yoghurt count as a fermented food?

Yes. Greek yoghurt starts as regular yoghurt: milk fermented with lactic acid bacteria until it thickens and turns tangy.

The difference is straining. Greek-style yoghurt has more of the liquid whey removed, so it's thicker and higher in protein per spoonful than regular yoghurt.

Some yoghurts are heated after fermentation, which means the cultures are no longer live. Flavoured tubs can also carry a fair bit of added sugar.

Plain Greek yoghurt from the fridge, with live cultures listed on the label, is the simplest pick.

Action: compare the labels on two Greek yoghurts next time you shop.

Is apple cider vinegar considered a fermented food?

Yes. Apple cider vinegar is made in two fermentation steps.

First, yeasts turn the sugar in apple juice into alcohol, making cider. Then acetic acid bacteria turn that alcohol into acetic acid, which gives vinegar its sharp taste.

Unfiltered bottles labelled "with the mother" contain the cloudy strands left behind by the culture.

It's very acidic, so use it in dressings and marinades or dilute it well in water rather than drinking it straight.

Action: swap lemon juice for apple cider vinegar in your next salad dressing.

What are the easiest fermented foods to make at home?

Sauerkraut is the easiest. You need cabbage, salt and a clean jar.

Shred the cabbage, massage in the salt until it releases its juice, then pack it tightly so the cabbage sits under the liquid. Leave it on the bench, taste it every few days, then refrigerate it.

Yoghurt and kefir are next. Yoghurt needs milk, a spoonful of plain yoghurt as a starter and a warm spot. Kefir needs kefir grains and milk.

One caveat: use clean equipment and keep vegetables under the brine. If you see fuzzy mould or it smells off, throw it out.

Action: make one small jar of sauerkraut this weekend.

Where does fibre fit alongside fermented foods?

Fermented foods are only part of the plate. Fibre comes from plant foods: vegetables, fruit, legumes, wholegrains, nuts and seeds.

The Australian Dietary Guidelines encourage plenty of vegetables, legumes and wholegrains.

The easy win is pairing. Kimchi with brown rice and vegetables. Yoghurt with oats, berries and seeds. Miso soup with tofu and greens.

If you want a simple fibre top-up, our gut health powder is a daily fibre blend made from several plant ingredients, including psyllium husk, yucca root, slippery elm bark, organic inulin, rice bran and organic roasted carob. One teaspoon stirs into water, juice, a smoothie or yoghurt.

Comparing fibre products? Our specialist guide to the best gut health supplement australia shoppers search for walks through what to read on the label.

Action: add one extra plant food to every meal tomorrow.

What to do next

Start small. Choose one fermented food you like, check the label for live cultures, and add it to a meal you already eat. Build your plate around vegetables, legumes and wholegrains, keep moving and sleep well, and if you have questions about your own diet, talk to your GP or a dietitian.