Fermented Foods & Gut Health: How Fermentation Supports Your Microbiome

If there’s one topic I could talk about all day every day, it’s fermented foods and their powerful role in gut health.

Fermentation has been used for thousands of years in many different cultures to preserve food — but it also happens to be one of the best (and most economical!) ways to support your gut microbiome naturally.

What is fermentation?

When foods like cabbage, milk, or tea are fermented, beneficial bacteria (called probiotics) grow and multiply. These probiotics can help bring balance back to your gut health, improve digestion, support your immune system, and improve your mood.

Three brightly coloured jars of fermenting cabbage sauerkraut - a carrot and turmeric, a beetroot and apple, and a traditional fennel sauerkraut

How can fermented foods help your gut?

Eating a variety of fermented foods — like sauerkraut, kefir, kombucha, kimchi, or yogurt — helps increase the diversity of good bacteria in your gut microbiome, which is key for strong overall health.

Fermented foods don’t just feed your good gut bugs — they also make nutrients more available. For example, fermentation can boost levels of certain vitamins and make minerals easier to absorb.

In my clinical practice, I often encourage clients to start small with fermented foods — maybe a spoonful of sauerkraut with lunch or breakfast eggs, a glass of kombucha a few times a week, or a small shot of kefir after dinner. These small, consistent habits can make a big difference to digestion, energy, and even mood.

Two jars of kombucha fermenting, with covers on top. The SCOBY is visible on top of the fermenting tea liquid

If you’re curious about how to use fermented foods to support your gut microbiome, I can help you choose the right types and amounts for your individual needs, based on your current health and digestive function.

Food truly can be powerful medicine — and fermentation is one of my favourite ways to show that in action. Chat with me here if you'd like to know more!