Health 7 fermented foods strengthen your gut

If our intestines are healthy, this has a positive effect on our general health. A few foods are particularly good. Fermented foods in particular help to keep the intestines fit and healthy. We show you seven that are particularly good. receives a commission from the retailer for certain links in this article. All mediation-relevant links are with a
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A trend that is currently spreading is benefiting the intestines this time. We’re talking about fermented foods.

Fermentation is not new, but has been used for centuries to make food last longer. Our body derives many benefits from this particular method.

Fermented foods ensure a healthy intestinal flora and strengthen the immune system.

This is how you preserve food

Fermentation is a natural fermentation process that is carried out with the help of bacteria, mold or yeast. These are either already in the food or have to be added manually.

Lactic acid bacteria live on some types of vegetables. If you cut the food in question, salt it and then pack it in an airtight container, the bacteria break down the sugar molecules in the vegetable and convert them into lactic acid.

The pH value drops and an acidic environment is created in which no mold can form. The fermentation process also pre-digests the vegetables, making them more durable and easier to digest.

Fermented foods for the gut

The healthy thing about these specially pickled foods is the lactic acid bacteria. These not only keep the intestines fit, they also support digestion and strengthen the entire digestive tract.

This, in turn, is important so that the metabolism runs smoothly and all the nutrients important for the body can be absorbed.

If you want to do something good for your body and intestines, you should take a closer look at these seven foods. You can either buy them ready made or you can easily make them yourself.


This food is a fermented tea that has it all. The basis is formed from green or black tea and sugar, to which a so-called tea fungus is added.

Kombucha contains countless microorganisms that are very healthy. Thanks to enzymes and lactic acids, it also has a supporting effect on the intestinal flora and thanks to yeast, kombucha is an excellent source of vitamin B12. It also contains many vitamins and minerals such as iron and folic acid.


Yoghurt is also a fermented food. It is made from thickened milk mixed with lactic acid bacteria. These ensure that the yoghurt becomes probiotic.

The best thing to do in the supermarket is yoghurt, which does not contain any additives or sugar. Natural yoghurt is the best choice.


Tempeh is a meat substitute made from fermented soybeans. These are pressed into rolls or blocks.

The fungi used to ferment the beans make them particularly easy to digest. So you have a plant-based protein source that also supplies the body with important nutrients such as magnesium, iron, potassium and phosphorus.


This super herb is not only low in calories, it also keeps the intestines fit.

If you want to make sauerkraut yourself from white cabbage, you only have to chop it up, add salt and pack it airtight. The lactic acid bacteria do the rest, although the fermentation process can take a few weeks. After that, the herb provides plenty of vitamin C, iron, folic acid and fiber.


While kefir is not as well known as yoghurt, it should not be underestimated. The sour milk drink contains carbonic acid, which is produced during the fermentation process. Here, cow’s milk is mixed with fungal cultures from the kefir fungus.

The result is a slightly sour-tasting drink that not only strengthens the intestinal flora, but is also said to be good for the skin from the inside out. Because the drink is high in protein, it’s very filling, while having similar nutritional values ​​to milk.


Miso is a spicy paste with a very high protein content. It scores with its high number of microorganisms and nutrients such as calcium, potassium and iron.

Similar to tempeh, it is made from soybeans that are made into a paste.


Kimchi could also be called the Korean sauerkraut. It is made from Chinese cabbage that is fermented along with garlic, ginger and other vegetables.

The end product is a food that, in addition to its probiotic bacteria, also has minerals, vitamins and fiber. It is not without reason that kimchi is one of the healthiest foods of all.

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