5 fermented foods to improve gut health

Goodbye indigestion, we’re reclaiming our digestive system

Text: Tiff H

lady with ring wearing orange holding blue flower

Gut health may not be the sexiest topic in health and wellness, but it’s a subject we should be paying attention to. Our gut plays a surprisingly large role in both our physical and mental wellbeing, and is linked to everything from body weight to asthma. Additionally, indigestion and other digestive-related disorders are more widespread than you would think; according to the Department of Gastroenterology and Hepatology at Singapore General Hospital, nearly one out of ten Singaporeans suffers from a digestive-related disorder, such as Irritable Bowel Syndrome (IBS).

While there’s a whole host of supplements and treatments that could assuage your discomfort, perhaps the most straightforward solution is an adjustment in your diet. No, we’re not telling you to count your calories, but rather add in certain foods that have shown to lead to a healthy gut. Say hello to fermented foods, of which the sugars have been broken down by bacteria and yeast. This food type is your gut’s best friend, with the ability of boosting the number of beneficial bacteria (or probiotics), found in your digestive tract.

We’ve compiled a list of ingredients that have their roots in Asia so you won’t have to ship them from halfway across the world or delve into the depths of the internet to hunt them down.

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1.    Yoghurt

Made by fermenting milk with a culture, yoghurt is arguably the most well-loved fermented food. Naturally containing a myriad of probiotic cultures, this versatile dairy product is believed to enhance healthy gut bacteria and strengthen the digestive tract. Of course, the gut-health benefits depend wholly on the types of yoghurt you’re getting, so make sure you’re opting for ones that are sugar-free (sugar-laden foods contain a higher ratio of bad bacteria such as endotoxins, aside to a plethora of other side-effects). Enjoy your yoghurt in a breakfast lassi, Raita (yoghurt and cucumber condiment) or Punjabi Kadhi Pakora.

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2.    Kimchi

If you’ve watched K-dramas you’ll know how integral kimchi is in the Korean diet: you’ll rarely see a dining scene void of side dishes containing bright red cabbage. This traditional Korean dish is made with salted, fermented vegetables and in addition to being delicious, kimchi also has anti-inflammatory elements and improves levels of good bacteria in the gut. Stir kimchi into fried rice and top with an egg or enjoy it on its own. However, it’s best to avoid this one if you have a low spice tolerance.

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3.    Kombucha

Originating in Northeast China, Kombucha is a black or green tea that has been sweetened and fermented. Love it or hate it, this fizzy fermented tea has all the health benefits of tea and on top of that its fermented properties have been shown to help prevent liver toxicity and contribute to a healthy gut microbiome. Substitute your fizzy sodas for a refreshing glass of kombucha and your gut will thank you for it.

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4.    Miso

Miso is a staple in Japanese cuisine, showing up in soups, broths, glazes and marinades. This traditional Japanese seasoning is made by fermenting soybeans with salt and kōji, a type of fungus. In addition to being rich in essential minerals, folic acid and various vitamins, miso may also reduce symptoms linked to digestive problems including inflammatory bowel disease (IBD). We love miso in a heart-warming soup with dashi, daikon radish, silken tofu and mushrooms, or in a sweet and savoury marinade for cod or salmon.

tempeh and lime for a healthy diet, prebiotics on wooden board

5.    Tempeh

While tempeh has recently gained popularity as a vegan source of protein, the soy product has been around for a while now. Made from fermented soybeans, the traditional Indonesian delicacy dates back to the 1800s. Tempeh is rich in prebiotics, which promote the growth of beneficial bacteria in your digestive system. Enjoy tempeh in a traditional Indonesian dish, such as sambal goreng tempeh or tempeh kecap.

It’s important to note that fermented foods aren’t for everyone. If you end up feeling more bloated or experience discomfort after consuming them, it’s best to listen to your body!


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