Many (but not all) fermented foods contain probiotics, which benefit our gut health by improving the diversity of our gut bacteria. Fermented foods contain live bacteria, which balances our gut bacteria by increasing so-called good bacteria and crowding out the bad. 

Even fermented foods that don’t contain live bacteria still have gut-friendly benefits, and experts agree that including some fermented food in our everyday meals can play a part in overall health. With this in mind, we’ve asked top nutritionists to share their favourite gut-healthy fermented food recipes. 

“Kefir is an excellent entry-level fermented food,” says registered nutritional therapist Alexandra Allan. “It’s a slightly tangier version of yoghurt, so most people are happy to try it. Plus, in this recipe the flavour of the oats, seeds and fruit help soften the tanginess slightly for a lovely gut-friendly recipe pairing the fermented kefir with fibre-filled oats, chia seeds and flaxseeds.”

Serves 2

Ingredients 

• 6 tbsp jumbo oats 
• 1 tbsp chia seeds
• 1 tbsp ground flaxseeds
• 240g natural kefir or coconut kefir
• 250ml whole milk or coconut milk
• 2 handfuls blueberries
• Handful chopped almonds

Method

1. Mix the oats, chia seeds, flaxseeds in a bowl with the kefir and milk.
2. Separate into two equal portions, cover and refrigerate overnight.
3. Stir the overnight oats in the morning when ready to serve, and top with the blueberries and chopped almonds. 

Adding a slice of this fermented buckwheat bread to your plate will boost the gut-health benefits of any meal. Plus, you get to bask in the glory of having baked your own loaf. 

“This bread is a subtle way to include fermented foods in your diet without the strong sour or tangy flavours of kimchi or sauerkraut,” says women’s health nutritionist GQ Jordan. “Buckwheat is naturally gluten-free, high in fibre and packed with magnesium – great for digestion, blood sugar balance and stress support. The fermentation process makes it even easier to digest while feeding gut-friendly bacteria. Plus, the pumpkin and flax seeds add an omega-3 boost, which helps combat inflammation and support brain health.”

Ingredients 

• 450g buckwheat groats (not toasted) 
• Around 700ml water for soaking
• 330ml water for the batter 
• 1 tsp salt
• 72g pumpkin seeds
• 3 tbsp toasted flax seeds
• Extra pumpkin and flax seeds for topping

Method

1. Soak the buckwheat groats in water for five to six hours.
2. Drain in a colander, but don’t rinse, as it helps with fermentation.
3. Blend with fresh water in a blender or food processor until smooth.
4. Pour into a large glass bowl, cover with a towel, and leave to ferment at room temperature (19-21°C) for 24 hours. The batter will rise slightly - don’t stir it until fermentation is done or it will deflate.
5. Mix in the salt and seeds, then pour into a parchment-lined loaf tin. Top with extra seeds and leave to rest for 30-60 minutes.
6. Preheat the oven to 175°C and bake for 80 minutes (less if using a long, narrow tin) or until the centre reaches 93°C.
7. Allow to cool before slicing.

“This dish is so easy to prepare, I love a one-pan dish,” says nutritionist Hannah Hope. “Miso is a versatile addition to your meals. The thick paste made from fermented soybeans is mainly known as a soup, but it can also be used for sauces. As well as containing vitamins and minerals, it’s the fermentation that’s most beneficial. The fermentation creates beneficial gut bacteria that helps with healthy gut flora, improving digestion, brain health and overall immunity.”

Ingredients 

• 500g chicken thighs
• 2 chopped carrots
• 2 tbsp miso paste
• 2 tbsp maple syrup
• 200g tenderstem broccoli
• 1 tbsp sesame oil
• 1 tbsp extra virgin olive oil
• 1 tbsp grated ginger
• Salt and pepper

Method

1. Preheat the oven to 200°C.
2. In a bowl, mix together the miso paste, maple syrup, sesame oil, ginger and salt and pepper.
3. On a baking sheet lined with parchment paper, arrange the broccoli and carrots along with the chicken thighs.
4. Drizzle with the extra virgin olive oil and salt and pepper, then brush the chicken with a quarter of the miso mix.
5. Bake the chicken for 15 minutes and then cover with the remaining miso mix. Toss the vegetables and bake the tray for a further 10 minutes or until chicken is cooked through.

Images: Alexandra Allan; GQ Jordan; Getty