Transform Your Gut Health with Fermented Plant Foods: The Natural Way to Thrive

In the ever-trendy wellness world, prebiotic and probiotic supplements have been all the rage for supporting a healthy gut. While certainly useful, did you know that you don’t necessarily have to buy expensive supplements? You can experience better gut health through the foods you include in your diet. That’s where fermentable plant foods come in!

The Gut Microbiome Explained: A Thriving Community of Bacteria

Microbes Matter: Understanding the Gut Microbiome's Impact on Health

Before we get into fermentable plant foods, let’s recall why we care about gut health in the first place. When referring to our “gut,” we typically refer to the environment of our intestines, where trillions of microorganisms live. These microorganisms include probiotics, which are bacteria that are beneficial for creating a healthy gut habitat. 

A healthy gut is shown to have a positive impact on the following health concerns:

• Obesity
• Immunity
• Anxiety
• Alzheimer’s Disease/Dementia
• Blood sugar control
• Skin health 
• And more!

While the benefits of a healthy gut aren’t the main focus of this article (don’t worry, we’ve got that covered here), we know enough to establish that having a healthy gut is desirable. Now let’s establish exactly how this happens with food. 

Fermentation Magic: How Plant-Based Foods Become Gut-Boosting Powerhouses

The Science of Fermentation: The Process that Creates Beneficial Probiotics

Historically, fermentation has been used across cultures to preserve foods. According to the Heart Foundation, “Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g., sugars such as glucose) into other products (e.g., organic acids, gasses or alcohol).”

Some fermented foods, like yogurt, naturally have probiotics, whereas others develop probiotic properties through fermentation. Note that all fermented foods are not created equal in terms of probiotic content. Factors like the food’s age or the time it takes before it is consumed may affect probiotic content, and additional processing like pasteurization may destroy some of those probiotic properties. This is why it's important to aim to get a variety of probiotic sources in the diet. I already mentioned yogurt, but there are also some great plant-based fermented foods to choose from. 

Fueling Your Microbiome: Top Plant-Based Fermented Choices

Sauerkraut Superstar: Benefits of this Classic Fermented Cabbage Dish

Sauerkraut is raw cabbage that has been fermented using lactic acid bacteria. Of course, it tastes great paired with a hot dog or sandwich, but it can also be consumed alone as a quick intake source of probiotics. 

Kimchi Kickstart: Exploring the Spicy Power of Korean Fermented Vegetables

Kimchi is a Korean dish that is also made from cabbage or other vegetables like radish. It’s often seasoned with ginger, spring onions, and/or gochugaru. It can be served as a side or mixed into rice bowls, soups, and stews. The sky's the limit on how creative you can get with kimchi!

Miso Marvel: Unlocking the Umami Flavor and Gut Benefits of Miso Paste

If you are unfamiliar with miso, it is a Japanese seasoning created by fermenting soybeans. It establishes a paste-like texture. Miso is ideal for stirring into liquid to make broth, pickling vegetables and meats, or used as a spread. The flavor can vary depending on how it is fermented and what ingredients are used, but most are described as umami, a savory flavor. 

Kombucha Cheers: The Fizzy Fermented Tea with Potential Health Perks

We often forget that tea leaves come from plants and therefore provide phytonutrient properties. When fermented to create kombucha, they also develop probiotic properties. You can try your hand at making kombucha at home, but nowadays, most grocery stores offer a variety of flavored kombucha options. To ensure it is a healthful beverage choice, make sure to look for a kombucha that contains little added sugar. 

Tempeh Triumph: A Hearty Plant-Based Protein with Probiotic Power

An excellent, complete-protein, and probiotic option for plant-based eaters is tempeh. Tempeh is another food made from fermented soybeans. It is a great meat substitute as its texture mimics meat, and tempeh contains the essential vitamin B12 as well as iron. Tempeh can be fried, grilled, baked, and sauteed, so the preparation options are endless!

Unlocking the Potential: Tips for Incorporating Plant-Based Fermented Foods

Incorporating any new dish or preparation technique in the kitchen takes a little trial and error. Fermented foods are no different! Here are some key pieces of advice to help set you up for success. 

Start slow and steady. Everyone’s GI system is different and tolerates different foods in different amounts. Start by eating a half portion of a fermented food and evaluating how your body handles it. Once you’ve assessed tolerance, increase the portion to a full serving size and then slowly increase the amount of servings you have each week or day. 

Exploring varieties: There are so many ways to prepare fermented foods it can be hard to know what to try first. If you plan to make a dish yourself, read comments and reviews of recipes online to get an idea of what to expect. Or try ordering fermented foods at a restaurant where a chef will prepare them for you. If it’s a hit, you can recreate it at home. 

Keep in mind if you don’t like something on the first go of it, switch it up before you give it up. The preparation method or seasonings you use can make a big difference. You may find an alternative that you enjoy even more. Lastly, consider exploring local farmer’s markets or international markets to find products that you love and may not come across in your typical grocery store. 

Remember these mighty fermented plant foods as you work on adapting your wellness routine to better your health. You’ll never know what health benefits or new favorite foods you may discover!

1. _{Çatalkaya, G., Venema, K., Lucini, L., Barba, F. J., Delmas, D., Daglia, M., De Filippis, A., Xiao, H., Quiles, J. L., Xiao, J., & Çapanoğlu, E. (2020). Interaction of dietary polyphenols and gut microbiota: Microbial metabolism of polyphenols, influence on the gut microbiota, and implications on host health. Food Frontiers, 1(2), 109–133. https://doi.org/10.1002/fft2.25}   
2. _{Dimidi, E., Cox, S. R., Rossi, M., & Whelan, K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8), 1806. https://doi.org/10.3390/nu11081806}
3. _{Heart Foundation NZ. (2018, August 20). What are the benefits of fermented foods? https://www.heartfoundation.org.nz/about-us/news/blogs/fermented-foods-the-latest-trend}