Your gut health is tied to practically every other aspect of your well-being. A healthy gut can play an especially critical role in weight loss. And in order to keep your gut microbiome in the best shape possible, it’s vital to maintain a nourishing diet. Many of the best, digestion-friendly foods to add to your plate on a regular basis include fermented foods. These options have long been praised for their ability to improve gut health, but they also offer a range of other benefits. Rich in probiotics, fiber, and essential nutrients, they can support digestion, regulate appetite, and even enhance nutrient absorption.
So, what are some of the best fermented foods out there for a happier gut and a flatter belly? To find out, we spoke to Monelle Burrus, FNP. She told us that miso, sauerkraut, kimchi, kefir, kombucha, and apple cider vinegar are all great options. Learn more about the benefits of each below.
1. Miso
Miso is a staple in Japanese cooking; you can find it in many soups and dips. Luckily, it's not only delicious, but it's also fantastic to your health—especially when it comes to your gut. "Miso is known to have tons of probiotics to support digestive health and improve one's digestion and absorption of nutrients," Burrus says. Thanks to its low fat content and the fact that it's packed with probiotics, this ingredient is a great addition to a weight loss diet, and it can promote better digestion, helping your body absorb essential vitamins and minerals without adding unnecessary calories.
2. Sauerkraut
Sauerkraut, a type of fermented cabbage, is another great (and tasty) choice for gut health. It’s rich in fiber and probiotics, which work together to support digestion and keep you satisfied. "The fiber enhances feelings of fullness, which can help prevent overeating, while the probiotics are part of the body’s metabolism system," Burrus explains. This combination makes sauerkraut a fantastic option for curbing cravings and maintaining a healthy weight.
3. Kimchi
Similar to sauerkraut, kimchi—a fermented, spicy Korean side dish—is also packed with probiotics and fiber. Plus, it's delicious. "The spiciest parts of kimchi may even slightly increase metabolism, and the fiber will keep you fuller longer, decreasing the chance you’ll eat more," Burrus notes. What a win! Kimchi’s probiotic content also promotes healthy digestion, making it an optimal addition to your daily diet for both gut health and weight control.
4. Kefir
Don't sleep on the wonders of kefir! This fermented yogurt drink can do wonders for your health thanks to its array of probiotics and proteins. "Kefir helps in muscle rebuild, which is very important during weight loss," Burrus tells us. The live cultures in kefir not only improve digestion but also help break down other nutrients, ensuring your body gets the most from your meals. The protein also supports muscle maintenance, which is crucial for a healthy metabolism.
5. Kombucha
Put the soda down and reach for kombucha instead. This bubbly, delicious fermented tea is often praised for its detoxifying properties and amazing probiotic content. "This drink is beneficial for digestion processes and can contain acetic acid, which will regulate body fat," Burrus notes. Regularly sipping on kombucha can support weight loss by promoting healthy digestion. All in all, it's a refreshing way to promote better gut health and a slimmer waistline.
6. Apple Cider Vinegar (ACV)
You may have heard the buzz around apple cider vinegar in recent years. Also known as ACV, this is a powerful ingredient that offers so many health benefits—especially when it comes to weight loss—thanks to its high acetic acid content. "ACV is specifically quite noteworthy primarily due to its excess of acetic acid which is generally associated with better protein digestion," Burrus tells us. "It accelerates nutrient absorption, including proteins that are necessary for muscles during the weight-loss period." By slowing gastric emptying, ACV helps your body absorb more nutrients while also keeping hunger at bay, which reduces your risk of overeating. Ultimately, it's an ideal option for anyone looking to boost gut health and lose weight.
