Eat for your gut: five fermented foods to try

It's no secret that fermented foods can do wonders for your body. Take your cooking up a notch with ways to use these good-for-your-gut products…

Fermented foods are all the rave at the moment and rightfully so – the probiotics they contain are great for gut health, plus the signature tang adds flavour to any recipe.

If you want to improve your digestion, boost immunity – or eat something that tastes good and makes you feel good – use one of these ingredients in your next meal. Your gut will thank you for it.

Tempeh
The traditional Indonesian soy product not only ticks the boxes for being high in protein, but the fermentation process means it's packed with probiotics too. It’s chewy and with a slight nuttiness. Think of it as a firmer version of tofu, with flavour.

Try tempeh in its traditional flavours with Daily Cooking Quest's Tempeh Kecap (fried tempeh in sweet soy sauce). It may seem tricky searching for the sauces and spices, but the end result will be worth the scavenge.

Have a hankering for bacon on Meatless Monday? Choosing Chia's Vegan Breakfast Bowl with Tempeh Bacon will curb those cravings and nourish your soul at the same time. And if you hate using cutlery, and love a burger, our Smoky Tempeh Burger with Sundried Tomato Sauce is the recipe for you.

Sauerkraut
When cabbage comes your way, turn it into sauerkraut. It’s crisp, juicy and delightfully sour – great for adding a fresh tang and building a strong digestive and immune system.

Whether you make Nourished Kitchen's Homemade Sauerkraut or buy some from the store, include this German ingredient in your cooking.

Eat all the colours of the rainbow in The Kitchen Paper's Vegan Bowl with Sauerkraut, Pistachios and Jalapeño Tahini Sauce.

Enjoy how the sharpness of the sauerkraut complements the kumara in dish contributor Kelly Gibney's Kumara and Sauerkraut Rösti with Smoked Fish and Horseradish Cream. And don't pass by dish's Reuben sandwich with melted cheese, corned beef and of course, tart sauerkraut to cut through all that richness.

Kimchi
It’s quintessential in Korean cuisine and has been enjoyed for thousands of years. According to Smithsonian.com, officials at the 1988 Seoul Summer Olympics feared the spicy and pungent flavours would repulse visitors. Oh, how wrong they were.

This superfood, made with Napa Chinese cabbage and gochugaru (Korean red pepper), will satisfy any Korean food lover, and their stomach. Spice up your burger repertoire with our Minute Steak and Kimchi Burger.

Pickled Plum's recipe for Cucumber and Kimchi is perfect for when you can’t decide between hot or cold. And your mouth may be on fire, but that’s not going to stop you from slurping your way through a bowl of Soup Addict's Kimchi Ramen Noodles. 

Miso
Many people in Japan enjoy starting their day with a bowl of miso. Miso, which translates to fermented beans, is said to activate your digestive system and energise the body with essential minerals. Miso’s infamous for its instant ‘umami’ kick.

If you think there's nothing more comforting than a bowl of warm noodle soup, give Healthy Nibble's Ginger Miso Udon Noodles a go. Or if you’re looking to feed a crowd, dish's Chicken Wings with Miso and Sesame Dipping Sauce  are a sure-fire a winner.

The complex, savoury notes of miso also work wonderfully in sweets. The dish team say this Cashew and Miso Caramel Popcorn should be called ‘Crack Corn’ because it's so addictive.

Fermented Dairy
​This one should come as no surprise: yoghurt contains many probiotics, active microorganisms, as well as a range of vitamins and minerals. It’s creamy, rich and easy to eat.

There's also kefir, a yoghurt-like drink, which is just as good. It's derived from the Turkish word 'Keif,' which means 'good feeling'. We think you'll feel great after a glass of this probiotic drink.

Yoghurt is synonymous with a healthy breakfast, but if you’re swearing off dairy, don’t worry, we’ve got you covered. Blissful Basil's Coconut Yoghurt Chia Puddings taste just as rich, if not richer, than those made from cow’s milk yoghurt. But don’t restrict this ingredient to breakfast – it blends beautifully with the roasted aroma and slight bitterness of tahini in dish'sTomato Salad with Tahini Yoghurt and Crisp Capers.

Finish your meal the feel-good way with Beets & Bones' Kefir Panna Cotta. The tang of the kefir brings a tart edge to the silky, custard-like vanilla dessert.