Which fermented foods actually help gut health?

Start with simple lacto-fermented vegetables: shred cabbage, mix with 2% salt by weight, pack tightly in a jar, and wait 5-14 days. No special equipment is needed beyond a jar, salt, and vegetables.

When buying any fermented food, check for labels stating "live and active cultures," "naturally fermented," "raw," or "unpasteurized." Avoid products listing vinegar as an ingredient (pickled, not fermented) or sold at room temperature without refrigeration.

Use miso paste in dressings, marinades, and soups. Substitute tempeh for meat in stir-fries, salads, and sandwiches. Both are fermented soy products with distinct microbial profiles.

Drink kombucha as an alternative to soda or sweetened beverages. Choose brands with lower sugar content (under 5g per serving) and verify they contain live cultures.

Buy sauerkraut and kimchi from the refrigerated section, not the shelf-stable aisle. Look for labels stating "raw," "unpasteurized," or "naturally fermented" with no vinegar in the ingredients.

Buy yogurt and kefir labeled "live and active cultures." Plain, unsweetened varieties are best. Kefir is the most microbially diverse option with 30+ strains compared to 2-5 in most yogurts.