Sick Of Bloating? Add These 7 Gut-Healthy Fermented Foods To Your Diet, Dietitians Recommend: Kombucha & More

Ever feel like you’ve inflated a little after a meal? That’s bloating for you! It’s that uncomfortable, puffy feeling in your belly that can leave you feeling less than your best.

But there’s a natural remedy that can help ease bloating: gut-friendly fermented foods ! These tasty treats are packed with beneficial bacteria that can work wonders for your digestive system. From tangy kimchi to creamy yogurt and fizzy kombucha, these fermented goodies can help restore balance in your gut, reducing bloating and keeping your tummy happy.

We spoke with Sarah Anderson , NP, Lisa Richards , nutritionist at The Candida Diet, and Samantha Cassetty , MS, RD, to find out about seven fermented foods that can help beat bloating. They revealed that some of the best options are kefir, kimchi, kombucha, and many more . Read on to find out all seven and why they’re so great for gut health.

1. Kefir

Kefir is a fantastic gut-healthy food that can work wonders for bloating! Packed with probiotics , those friendly bacteria, kefir can help restore balance in your gut microbiome. This balance is crucial for proper digestion and can significantly reduce bloating.

"One study found that eating six servings of fermented foods [like kefir] per day led to better microbiome diversity and reduced markers of inflammation,” explains Cassetty. "These factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety."

2. Greek Yogurt

The probiotics in Greek yogurt work to improve the overall health of your digestive system, aiding in the breakdown of food and reducing the chances of bloating caused by undigested food particles. Additionally, Greek yogurt is rich in protein, which supports muscle health and can contribute to a feeling of fullness, helping to prevent overeating and further bloating.

According to Richards, eating it regularly "replenishes your gut microbiome with healthy bacteria." That healthy bacteria is "beneficial for weight, among many other health benefits." She points out that "by keeping this area of the body in balance and preventing gut dysbiosis, you improve your overall health."

3. Natto or Tempeh

Natto has a unique enzyme called nattokinase that helps break down proteins, making digestion easier and reducing gas. Tempeh is also great because the fermentation process makes its proteins more digestible, which means less work for your gut and less bloating.

“Natto is a natural blood thinner,” Anderson adds.

Create a simple natto bowl by combining cooked rice or quinoa with a serving of natto. Top it with your favorite vegetables, like sliced cucumbers, avocado, shredded carrots, and chopped green onions. Drizzle with a little soy sauce or tamari for flavor.

4. Kimchi

Kimchi is a fermented food made with cabbage, radishes, and a variety of spices. During the fermentation process, beneficial bacteria like Lactobacillus are produced, turning kimchi into a rich source of probiotics. These probiotics help maintain a healthy balance of gut bacteria, aiding in digestion and reducing bloating.

“The process of fermentation requires many good bacteria, and they are retained in the food once the process has ended,” she explains.

5. Sauerkraut

Fermented foods like sauerkraut contain enzymes that assist in breaking down complex carbohydrates, reducing the production of gas during digestion. This can lead to less bloating and improved digestive comfort.

“Fermented chopped cabbage lowers blood pressure and protects blood vessels,” notes Anderson.

6. Kombucha

When you drink kombucha, you're essentially introducing these beneficial microbes into your gut, which helps to maintain a healthy balance of bacteria. This balance is crucial for smooth digestion, absorbing nutrients effectively, and even supporting your immune system.

“In addition to [probiotics and polyphenol antioxidants] and the impact of eating and drinking fermented foods on your gut microbes, kombucha has antibiotic and anti-inflammatory properties,” explains Cassetty.

7. Miso

Miso contains antioxidants and bioactive compounds that have anti-inflammatory properties. These compounds help reduce inflammation in the gut, which is often associated with bloating and digestive issues.

"Miso soup is considered good for gut health due to its key ingredient, miso, which is a fermented soybean paste," she explains. "Miso is rich in live enzymes that aid in breaking down food, easing the burden on the digestive system. Moreover, miso contains prebiotics, which are non-digestible fibers that nourish beneficial gut bacteria."

Richards points out that "miso soup's gentle warmth and easily digestible nature make it a soothing choice for those with sensitive digestive systems, further contributing to gut comfort and overall well-being."