- Yogurt
- Kimchi
- Sauerkraut
- Kefir
- Kombucha
- Tempeh
- Miso
According to an article on Healthline.com, 10 Ways to Improve Your Gut Bacteria, Based on Science, many of these foods are rich in lactobacillus bacteria. Eating yogurt appears to be of especially great benefit. Folks who regularly eat yogurt generally have more lactobacilli in their intestines and have fewer Enterobacteriaceae, a bacteria associated with inflammation and a number of chronic diseases. Certain yogurt products may also reduce the abundance of certain disease-causing bacteria in people with irritable bowel syndrome. And since the lactose is converted to simpler sugars, those who are lactose intolerant can generally tolerate yogurt.
Making your own fermented veggies is rather easy and safe. Sauerkraut is simply fermented cabbage, after all! Essentially, Lacto-fermented vegetables are no more than grated, sliced, chopped, or whole vegetables placed in a brine of salt and water for a period of time at room temperature to let the beneficial bacteria develop. However, by fermenting your own veggies, you will save money and increase your menu choices. Fermenting your favorite veggies with your favorite seasonings will help you from getting bored (sauerkraut again?) and will help keep you motivated to include them in your diet. Check out this handy website: Boost your gut health and save money: how to ferment your own foods! Recipes such as Ginger-Lime Carrot Ferment with step-by-step instructions will get you started.
Almost any vegetable can be fermented. Cauliflower, carrots, zucchini, beets, celery, cucumbers, eggplant, green tomatoes all make excellent ferments. Ferment one vegetable alone, or create a mix, adding suitable herbs and spices like peppercorns, cumin seeds, caraway seeds, fennel seeds, bay leaves, etc. The only types of vegetables that fermentation is not recommended for are those with lots of chlorophyll, like kale or spinach.