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5 Best fermented foods for gut health

Fermented foods for gut health have been a staple in traditional diets for centuries. They provide a wealth of health benefits due to their high content of probiotics. Women, in particular, can benefit greatly from incorporating fermented foods into their diets as they can help to balance hormones and improve overall health. In this post, we will explore the science behind fermented foods and their impact on hormone balance, and provide some simple tips on how women can start incorporating more fermented foods into their diets.

the best fermented foods for gut health! the benefits of fermented foods!
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Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!

Benefits of fermented foods

They are foods that have been through a process of lacto-fermentation, where naturally occurring bacteria, such as lactobacillus, ferment the sugars in the food, producing lactic acid. This process preserves the food, increases its nutrient content, and creates a diverse array of beneficial probiotics. A healthy gut microbiome, rich in diverse probiotics, has been linked to numerous health benefits, including improved digestion, stronger immunity, and a reduction in inflammation. Fermented foods can help to maintain a healthy gut microbiome by providing the gut with beneficial probiotics, promoting overall gut health.

The benefits of fermented foods and female hormones estrogen

Fermented foods have been shown to have a significant impact on estrogen metabolism. Estrogen is a hormone that plays a crucial role in the health and well-being of women, but an excess of estrogen can lead to estrogen dominant symptoms such as:

  • Excess weight gain
  • Heavy periods
  • Cramps
  • Acne
  • Back aches
  • Mood swings

Fermented foods have been shown to increase the levels of healthy gut bacteria. This can help to metabolize estrogen and regulate its levels in the body. This can help to prevent estrogen dominance and reduce the risk of related health issues, such as endometriosis, fibroids, and breast cancer.

By incorporating fermented foods for gut health into the diet, women can help to maintain a healthy balance of estrogen, supporting overall hormonal health and well-being.

Fermented foods for gut health


I am a pickle person. Always Extra pickles on my burger! However, not everyone loves pickles so skip to the next section if you are one of those people.

There are 2 types of pickles (and people) In this world. Quick pickles and fermented pickles.

Quick pickles: prepped with vinegar

Fermented pickles: prepped with brine and undergo fermentation.

Fermented pickles hold much more probiotic benefits than quick pickles, even though both are equally as tasty go for the fermented pickles! These are usually the ones in the refrigerator section but if you are unsure, read the label!

A friend of mine’s mom makes the absolute best pickles I have ever tasted in my like. However, I dont have the recipe so youll have to make do with this one;)

you can also try picked Vegetables!

Kimchi and sauerkraut

Similar to pickles, kimchi and sauerkraut are fermented and contains good bacteria that feeds a diverse gut microbiome. Not only does it contain probiotics, it is also a great source of fibre, vitamins, and minerals that also assist in estrogen detoxification. One of the benefits of fermented foods is you can make them yourself, try it out with kimchi and kraut!

Make your own kimchi here!

Make your own kraut here!


Dairy can be inflammatory to some individuals. However, if you do well with dairy, probiotic yogurt can have great effects on gut health and hormones. Pro tip for extra hormone balance, opt for the 2% yogurt because the fat will help reduce the insulin spike that is greater in fat free yogurts (especially ones with added sugars and flavours)


Its a new trend that is on the rise and not many people really know what it is so let me explain. Kombucha is fermented tea that is lightly sweetened and has similar benefits for gut health.

I don’t particularly like the taste of all kombucha drinks so here is a list of ones that don’t suck.

Apple cider vinegar

I really like apple cider vinegar (ACV) and always feel more “regular” when I actively take a tbsp or 2 per day. ACV is highly acidic and can aid in stomach acid production leading to better digestion of food. Slow digestion is a common culprit for gas and bloating so speeding things up can help with those effects.

Additionally, ACV is antimicrobial so it aids in ridding bacteria in the stomach and intestines.

Check out this apple cider vinegar cocktail It doesnt taste like a cocktail but its much better for your gut than alcohol!


Miso paste is so versatile! I mainly like to use it in sauces and lather it all over a big old buddha bowl! Miso soup is also a great way to use miso paste!


Tempeh is fermented soy beans and is an aquired taste. Personally, I love it but has a harder texture than tofu. The taste is bland so using sauces and spices are a must if you are choosing to make a recipe with tempeh!

How do i incorperate fermented foods?

Making recipes that include fermented foods is the best way to go! Here are some delicious lunch or dinner ideas you can make to heal your gut and support your digestion.

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    Wrapping it up

    Weather you clicked on this post because you suffer from bloating, IBS, leaky gut, or indigestion. I hope you found value in incorperating fermented foods into your diet. After eating these foods consitently you will feel the difference!

    If you need help along your gut health journey dont forget to send me a messgae on instagram! I love to help in any way I can xx


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