How to Add More Fermented Foods to Support Your Microbiome

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Everyday Ways to Add in More Fermented Foods to Support Your Microbiome

A new year often brings the motivation to make small, positive changes. One of the simplest ways to support your wellbeing from the inside out is by adding more fermented foods to your diet.

These traditional foods have been part of cultures around the world for centuries, valued for their flavour and natural preservation. Today, they’re also researched for their role in helping to maintain a balanced gut environment.^1,2 This article explores what fermented foods are, how they can support your gut microbiome, and easy ways to include them in everyday meals — the perfect inspiration for a healthy, balanced start to the year.

What Qualifies as a Fermented Food?

Fermented foods are created through a natural process where microorganisms, such as bacteria or yeasts, convert sugars and starches into acids or other compounds.^3,4 This process not only helps preserve food but also gives it a distinctive tangy taste and texture.

Common examples include:

Yoghurt and kefir
Sauerkraut and kimchi
Kombucha (a fermented tea)
Miso and tempeh
Sourdough bread

These foods are easy to enjoy in a variety of ways; from snacks to sides, to main dishes. Adding just a spoonful to your plate can liven up your meal, adding taste, texture and tang!

What Do Fermented Foods Do for Your Gut?

Fermented foods contain live cultures that interact with the community of microorganisms in your digestive system, known as the gut microbiome.

Some of the ways they work include:²

Supplying live microorganisms that interact with the gut: different foods contain different strains, so variety matters.
Producing beneficial compounds during fermentation: such as organic acids that set a favourable environment for other microbes.
Supporting digestion and nutrient availability: some foods provide enzymes that assist in digestion. The breakdown of dairy in kefir and yoghurt for example, can make these foods more tolerable, useful for those with sensitivities to lactose.
Encouraging microbial diversity in the gut: via a dynamic relationship with resident gut microbes, influencing how they grow and interact.

Starting the new year with small, achievable changes - like adding live yoghurt to your breakfast, or swapping a sugary drink for a glass of kombucha - can be a simple, natural way to support your gut.

Health Benefits of Fermented Foods

Including fermented foods in your diet may offer a range of potential benefits, such as:⁴

Helping to maintain normal energy levels throughout the day
Helping the body recognise and tolerate a variety of foods
Contributing to the body’s natural defences

So, as you focus on wellbeing this New Year, consider introducing new types of traditionally fermented foods. Many are now widely available from supermarkets and your local health food stores.

Who Might Not Benefit from Fermented Foods?

Some people, particularly those following a low‑fermentation diet may find that certain fermented foods that are high in fibre exacerbate digestive discomfort.^5,6 If you’re sensitive to histamines or under practitioner guidance to limit specific foods, it’s best to chat with your consultant first and introduce fermented foods slowly, to see how your body responds. As with any dietary change, listening to your own comfort levels is key.

How to Get More Fermented Foods Into Your Diet

The start of a new year is the perfect time to experiment with new flavours and routines. Adding fermented foods doesn’t need to be complicated — small, regular portions are often more sustainable (and enjoyable) than big, occasional servings.

If you’re new to fermented food and drinks, you may want to start with the milder options, such as live yoghurt, sourdough bread or kefir. Then once you’re feeling more adventurous, try punchier food and drinks for a tangy sour note, such as sauerkraut, kombucha or brine-fermented pickles. For the stronger bold flavours, have a go with kimchi (for a spicy kick), tempeh and miso.

Just like all foods, we each have our own preferences – so if you’ve tried one and you’re not convinced, try a milder option. They are all very different in taste and texture.

How Can Fermented Foods Be Added Throughout the Day?

Morning:

Blend kefir or yoghurt into a smoothie for a refreshing start.
Spread a little miso on toast with avocado for a savoury breakfast.

Lunchtime:

Add a spoonful of sauerkraut or kimchi to a sandwich or salad.
Stir a small amount of miso into dressings or soups for extra depth.

Afternoon or Snacks:

Choose a yoghurt pot with live cultures instead of a sugary snack.
Sip on kombucha as a refreshing alternative to soft drinks.

Evening:

Serve tempeh or miso soup alongside your main meal.
Enjoy a slice of sourdough bread with olive oil and herbs.

Making small, regular additions like these is more sustainable than occasional large portions, and your gut will thank you for the consistency as you settle into your new‑year rhythm.

Fermented foods are an easy, flavourful way to support your gut microbiome and overall wellbeing. By adding small amounts to your meals throughout the day, you can enjoy their benefits without major dietary changes. As you set your health goals for the year ahead, remember that lasting change often starts with small, enjoyable steps. A spoonful of live yoghurt, a splash of kombucha, or a side of kimchi, each one is a simple way to care for your gut and start the new year feeling your best.

Disclaimer: This article is for general information only and is not intended to replace professional medical advice. If you have any concerns about your health or diet, please consult a qualified healthcare professional.

References

Taylor BC, Lejzerowicz F, Poirel M, et al. Consumption of Fermented Foods Is Associated with Systematic Differences in the Gut Microbiome and Metabolome. mSystems 2020; 5: e00901-19.
Park I, Mannaa M. Fermented Foods as Functional Systems: Microbial Communities and Metabolites Influencing Gut Health and Systemic Outcomes. Foods 2025; 14: 2292.
Melini F, Melini V, Luziatelli F, Ficca AG, Ruzzi M. Health-promoting components in fermented foods: An up-to-date systematic review. Nutrients. 2019; 11. DOI:10.3390/nu11051189.
Marco ML, Sanders ME, Gänzle M, et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nat Rev Gastroenterol Hepatol. 2021; 18: 196–208.
Caffrey EB, Perelman D, Ward CP, Sonnenburg ED, Gardner CD, Sonnenburg JL. Unpacking Food Fermentation: Clinically Relevant Tools for Fermented Food Identification and Consumption. Advances in Nutrition 2025; 16: 100412.
Black CJ, Staudacher HM, Ford AC. Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis. Gut 2022; 71: 1117–26.