If you struggle with digestive issues like gas and bloating, your diet is one of the first things you should consider adjusting. While there are certain foods you should cut out because they’re known to take a toll on your gut health and worsen these problems, there are also foods you can eat every day to help restore balance in your digestive system and get your body back on track. This includes a whole range of delicious fermented foods, which Nutritionist Lisa Richards, author of The Candida Diet, says “can help to repopulate the good bacteria in your intestines.” She tells us that “consuming fermented foods is one of the easiest ways to boost your immune system, improve your digestion, prevent bloating, and fight off digestive infections.”
So, to learn more about these miracle-working foods and discover some of the best gut-healthy options, we spoke to experts like Richards, Sheri Kasper, RDN, LDN of Cleveland Kitchen, Samantha Cassetty, MS, RD, and Katelin Maidment, RD, of Eternal Wellness. They pointed out two fantastic choices: kimchi and yogurt. Read on for all of their insight!
Kimchi
Kimchi is a traditional Korean dish that fits into a range of meals and can do wonders for your gut health—plus, it's delicious. Richards describes it as "a fermented side dish made of various vegetables, but primarily cabbage" and notes that kimchi is "becoming popular for its health benefits, specifically for gut health." This dish is perfect for those who love spicy foods. It goes great with a bowl of rice, in a stew, with eggs, or even on its own. Yum!
There's one thing to keep in mind when shopping for kimchi: Kasper reminds us to keep an eye out for options labeled as "raw and unpasteurized," as these will offer the most benefits for your gut health. Additionally, remember that heat kills probiotics, so eating kimchi raw is always the best option.
Yogurt
Yogurt is another fantastic fermented food you can eat every day to beat bloating and improve your gut health. There are tons of options out there, but Greek yogurt and a fermented yogurt called kefir make some of the best additions to your diet when it comes to digestion. Cassetty tells us that the effects of these types of food have been proven in studies: "One study found that eating six servings of fermented foods, like yogurt, per day led to better microbiome diversity and reduced markers of inflammation," she says. And this isn't just great news for your gut, but for your overall health, as well: "These factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety." Nice!
In addition to making yourself a classic bowl of yogurt with your favorite toppings in the morning, Maidment offers a few innovative ways to incorporate this food into your diet: "Try using plain Greek yogurt in place of sour cream for vegetable dips, as a topping for baked potatoes or chili, or mixed with salsa for a healthy taco salad dressing," she says. Sounds delicious!
Of course, there's a myriad of great, tasty fermented options that can help you fight bloating and get your digestion back on track. But kimchi and yogurt are both great places to start as you begin to explore the world of probiotic-rich meals!
