You can boost your gut health naturally by incorporating fermented foods into your diet, says Corey Tolbert, RD, LD, a licensed and registered dietitian at Cancer Wellness at Piedmont.

Fermented foods contain probiotics, which are healthy bacteria and yeasts that strengthen your gut microbiome (the bacteria and microorganisms in your digestive tract). Good gut health is essential to digestion, and research also shows it can positively impact your immune system, mental health and weight.

Why is gut health important?

“For your digestive system, mental well-being and immune system to be healthy, you need a healthy gut,” says Tolbert. “Poor gut health could be why we see so many digestive issues, cancers and chronic diseases in our society.”

People are born with a healthy flora of bacteria in the GI tract, but as they age and their diet gets off balance, unhealthy bacteria can flourish. Tolbert says the standard American diet contains many foods that upset gut health, including processed, sugary, high-fat and fried foods.

Your gut health can affect your:

• Mental health. “The gut produces serotonin, which affects your mood,” she says. “This is why researchers refer to the gut as the ‘second brain.’ Studies have found that people who have depression or anxiety start to feel better when they have a healthier gut microbiome.”

• Appetite and weight. “Gut health also plays a role in weight management because the hormones that regulate hunger and appetite are produced in the gut,” she explains.

• Immune system. “One study that found that ICU patients who were given probiotics had a quicker recovery than those who did not receive probiotics,” she says. Research has also shown a connection between too many unhealthy bacteria in the gut microbiome and autoimmune conditions like Crohn’s disease and ulcerative colitis.

The best fermented foods for gut health

Tolbert suggests incorporating the following fermented foods and beverages into your diet. Talk with your doctor or dietitian first if you are undergoing cancer treatment.

• Apple cider vinegar with “the Mother.” “The Mother” refers to the bacteria and yeast that form during fermentation. Use apple cider vinegar to make a healthy dressing for your salads and veggie dishes.  

• Kefir. Tolbert suggests using this fermented milk drink as a base for smoothies to help balance its buttermilk-like flavor.

• Kimchi. Popular in Korean cuisine, kimchi is made from fermented vegetables (like cabbage and Korean radishes) and flavored with a variety of spices.

• Kombucha. Kombucha is a bubbly fermented tea that makes a great swap for soda.

• Miso. Made from fermented soybeans, miso is most commonly used in soup. Tolbert recommends not heating miso – or any other fermented food – above 160 degrees to avoid killing the good bacteria.

• Sauerkraut. Sauerkraut is pickled cabbage. Use it to add flavor to your main dishes and side dishes.

• Yogurt. Choose an unsweetened yogurt with live and active cultures. Tolbert adds fresh fruit and granola to her yogurt for a nourishing breakfast.

Check out more nutrition tips from Cancer Wellness experts.