Kefir: A fermented milk drink originating in the Caucasus region, rich in diverse microbes that may benefit blood sugar control, gut health, and inflammation.
Kimchi: A traditional Korean dish of fermented vegetables, offering potential health benefits like improved cholesterol levels and gut health due to its probiotic content.
Kombucha: A tart, fermented sweet tea with potential health benefits including promoting a diverse gut microbiome and anti-inflammatory effects, though more research is needed.
Sauerkraut: Fermented cabbage, believed to improve gut health and reduce symptoms of irritable bowel syndrome, thanks to its probiotic content and nutrients like fiber and vitamins.
Yogurt: A common food with potential health benefits including improved gut health, heart health, weight management, and reduced risk of certain cancers and type 2 diabetes.
Miso: A Japanese seasoning made from fermented soybeans, rice, and salt, associated with better blood sugar control, lower cancer and heart disease risk, and improved gut health.
Cheese: Some varieties like aged cheddar and Swiss contain probiotics and may promote gut health and healthy cholesterol levels, though they should be consumed in moderation.
Sourdough bread: A type of bread made from fermented dough, containing prebiotics and offering a slightly sour flavor, potentially beneficial for gut health and gluten intolerance.
Apple cider vinegar: Made from fermented apple juice, it may offer health benefits such as improved blood sugar control and cholesterol levels, thanks to its probiotic content.