Gut health is important for digestion, immunity, and even mood.
There is a simple way to help this part of your body.
The secret is in consuming fermented foods. Yogurt, kimchi, sauerkraut, and kefir contain probiotics—live bacteria that help balance your microbiome. They help digest food, reduce inflammation, and improve nutrient absorption.
For many people, adding these foods to their diet has been life-changing, especially if they have gut issues like bloating or irritable bowel syndrome.
Research shows that a diverse gut microbiome is associated with stronger immunity and may reduce the risk of chronic disease.
Fun fact: The gut microbiome contains more bacteria than cells in our body, and their diversity can influence mood through a connection with the brain known as the gut-brain axis.
Keep in mind that not everyone can eat fermented foods — some may have an allergic reaction. Start small, choose unsweetened options, and monitor your body's reaction.
Where to start
Try different fermented foods: yogurt, kefir, kimchi, sauerkraut, miso, kombucha. Start with small portions to get used to it.
Add them to your diet gradually: for example, yogurt in your morning porridge, kimchi as a snack, sauerkraut in your salad.
If you want, make fermented foods at home - there are simple recipes online, for example, for sauerkraut.
When purchasing, read labels to ensure the product contains live cultures and avoid pasteurized options, as they destroy beneficial bacteria.
Eat prebiotic foods such as garlic, onions, bananas, oatmeal to support your gut flora.
Drink enough water to support digestion and gut health.
If in doubt, consult a nutritionist, especially if you have allergies or chronic diseases.
Author: Irina Tint
