14 Best Prebiotic Fermented Foods To Boost Your Microbiome

Did you know that your gut contains trillions of bacteria, fungi, and other microorganisms that make up your gut microbiome? These tiny organisms play a crucial role in maintaining your overall health and well-being, from supporting your immune system to aiding digestion and nutrient absorption.

However, many of us don’t give our gut health the attention it deserves, and factors such as stress, poor diet, and antibiotics can disrupt the delicate balance of our gut microbiome. The good news is that there are ways to recover your microbiome naturally and it should start with eating prebiotics. Prebiotics are foods that not only feed you, but also the beneficial bacteria. Here is a list of some of the best prebiotic foods:

1. Yogurt

Yogurt contains live cultures of beneficial bacteria such as Lactobacillus acidophilus and Bifidobacterium bifidum. These bacteria can help improve digestion, reduce inflammation, and boost the immune system. Lactobacillus acidophilus also produces lactic acid, which can help maintain the pH balance in the gut and prevent harmful bacteria from growing.

2. Kefir

Kefir contains a variety of beneficial bacteria and yeasts, including Lactobacillus kefiranofaciens and Saccharomyces kefir. These bacteria can help improve digestion, reduce inflammation, and promote overall gut health. Kefir is also a good source of calcium, protein, and other important nutrients.

3. Sauerkraut

Sauerkraut is made by fermenting cabbage and salt, and contains beneficial bacteria such as Lactobacillus plantarum and Leuconostoc mesenteroides. These bacteria can help improve digestion, reduce inflammation, and boost the immune system. Sauerkraut is also a good source of vitamin C and K, and can help support healthy blood pressure levels.

4. Kimchi

Kimchi is a Korean dish made from fermented vegetables, such as cabbage and radishes, and spices. It contains a variety of beneficial bacteria, including Lactobacillus brevis and Lactobacillus plantarum. These bacteria can help improve digestion, reduce inflammation, and promote overall gut health. Kimchi is also a good source of vitamin C, vitamin K, and fiber, and can help support healthy cholesterol levels.

5. Miso

Miso is a Japanese seasoning made from fermented soybeans. It contains beneficial bacteria such as Lactobacillus plantarum and Lactobacillus acidophilus. Miso can help improve digestion, reduce inflammation, and promote overall gut health. It is also a good source of protein and antioxidants.

6. Tempeh

Tempeh is a fermented soybean product that contains beneficial bacteria such as Rhizopus oligosporus and Bifidobacterium bifidum. Tempeh can help improve digestion, reduce inflammation, and promote overall gut health. It is also a good source of protein and iron.

7. Kombucha

Kombucha is a fermented tea that contains a variety of beneficial bacteria and yeasts, including Acetobacter and Saccharomyces. Kombucha can help improve digestion, reduce inflammation, and boost the immune system. It is also a good source of antioxidants and B vitamins.

8. Natto

Natto is a Japanese dish made from fermented soybeans. It contains beneficial bacteria such as Bacillus subtilis. Natto can help improve digestion, reduce inflammation, and promote overall gut health. It is also a good source of protein and vitamin K.

9. Kvass

Kvass is a traditional Russian fermented beverage made from bread, beets, or other vegetables. It contains beneficial bacteria such as Lactobacillus brevis and Lactobacillus plantarum. Kvass can help improve digestion, reduce inflammation, and promote overall gut health. It is also a good source of vitamin C and antioxidants.

10. Pickles

Pickles are cucumbers that have been pickled in vinegar and salt. They contain beneficial bacteria such as Lactobacillus plantarum and Lactobacillus brevis. Pickles can help improve digestion, reduce inflammation, and boost the immune system. They are also a good source of vitamin K and potassium.

11. Sourdough bread

Sourdough bread is made using a sourdough starter, which is a mixture of flour and water that has been fermented by beneficial bacteria and yeasts. Sourdough bread contains beneficial bacteria such as Lactobacillus sanfranciscensis and Lactobacillus brevis. Sourdough bread can help improve digestion and promote overall gut health. It is also a good source of fiber and B vitamins.

12. Buttermilk

Buttermilk is a fermented dairy product that contains beneficial bacteria such as Lactococcus lactis and Leuconostoc mesenteroides. Buttermilk can help improve digestion, reduce inflammation, and boost the immune system. It is also a good source of calcium and vitamin D.

13. Cheese

Some types of cheese, such as cheddar, gouda, and mozzarella, contain beneficial bacteria such as Lactobacillus acidophilus and Lactobacillus casei. Cheese can help improve digestion and promote overall gut health. It is also a good source of protein and calcium.

14. Yogurt-based fermented drinks

Yogurt-based drinks, such as lassi and ayran, are popular in India and the Middle East. They contain beneficial bacteria such as Lactobacillus acidophilus and Lactobacillus bulgaricus. Yogurt-based drinks can help improve digestion, reduce inflammation, and promote overall gut health. They are also a good source of protein and calcium.

Explore More and Experiment

This is by no means an extensive list of fermented probiotic foods. There are hundreds more. But if you noticed all these listed foods above are fermented foods, which means the amount of bacteria in them is magnitudes higher compared to their raw version.

All foods that comes from the nature, naturally contain bacteria. But fermentation process selects and multiplies probiotic bacteria while eliminating most patogens. That’s why these foods are good for your gut and overall health.

If some of these prebiotic foods are not in your diet yet, then try them. You will find them in your local shops, or Amazon. Or you can try fermenting fruits, vegetables or kefir at home! It takes some time to get it right, but it’s not a rocket science. You can find some easy recipes on Youtube, for example on this channel. Once you eat your own fermented prebiotics and feel the beneficial effects on your health, it’s all worth the effort.