Fermented Foods: 7 to Eat Now for Good Gut Health

and the trillions of microorganisms that live in it—but it's not always easy to choose the best ones. Incorporating these into your diet can help tamper signs of an imbalanced gut environment, which often include bloating, constipation, acid reflux, skin issues, and brain fog.

It’s where health (and disease) starts, so paying attention to your gut—and eating according to its needs—is wise.Yes, probiotics can be useful, but incorporating lots of fermented foods (which are foods that are teeming with microorganisms) into your diet has been scientifically proved to boost gut microbial diversity, decrease inflammation, and improve immune system function (resulting in a reduced likelihood of developing various diseases).A by researchers at the Stanford School of Medicine found that a 10-week diet incorporating certain fermented foods (more on that later) can “remodel the microbiota across a cohort of healthy adults,” Justin Sonnenburg, an associate professor of microbiology and immunology at the university, said.The research suggests that the more fermented foods we eat, the better, but eating six servings each day (as those taking part in the study did) has been scientifically proved to produce these health benefits.“If your gut is feeling really out of balance, start slowly,” says Rhian Stephenson, nutritionist and founder of nutrition company Artah. “Add a few tablespoons of wild fermented foods a few times a week and build up your intake slowly.” She recommends avoiding any fermented foods that have added sugar, coloring, or lots of vinegar.If you haven’t (knowingly) tried any fermented foods, then Greek yogurt—or indeed any “live” yogurt—can be a good entry point, as well as a great source of protein.