Top 5 Fermented Foods for Gut Health [From Asia]
Asia has a long tradition of fermented foods. Learn what research says about their effects on gut health and beneficial gut bacteria.
I was surprised by how many fermented foods there are in Asia. Fermentation and aging help bring out the umami taste that makes Asian food so unique.
It goes far beyond vegetables and soy - fermented condiments and drinks add another layer of flavour and variety to the table.
Kimchi (Korea)
Kimchi is fermented napa cabbage. As a traditional Korean food, it is typically made with spices, fish sauce, and other ingredients commonly used in Asian cuisine (such as salted shrimp).
Kimchi for IBS
This study found that eating 210 g of kimchi daily for 12 weeks helped improve IBS symptoms, including pain, bloating, and stool consistency.
Natto (Japan)
Natto is fermented soy. Its smell, taste, and texture: you either love it or hate it. It also happens to be one of the best-known food sources of Bacillus subtilis.
Bacillus subtilis for SIBO and Gut Health [Best Strains]
Natto for Gut Microbiome Balance
I came across an interesting study showing that eating natto miso soup for 2 weeks didn't increase the overall number of gut bacteria, but it did improve the intestinal environment.
Helpful bacteria, including Bacillus and Bifidobacterium, increased, while potentially harmful groups such as Enterobacteriaceae and clostridia decreased.
Along with a healthier balance of gut bacteria, participants showed higher levels of beneficial metabolites and lower levels of certain by-products in their stool.
Kombucha (China)
Kombucha is fermented tea. It has become so popular in Western countries that you can now easily get it in most grocery stores.
I live in a small town, and there's even a local producer here supplying stores, hotels, and restaurants with not only classic kombucha but also a range of flavours such as lavender, mint, and ginger.
Kombucha for Constipation
When it comes to human studies on kombucha, its potential benefits for constipation are one of the most interesting things researchers have found.
The authors of this systematic review concluded:
Regular consumption of kombucha has shown promising effects on reducing gastrointestinal symptoms such as the sensation of incomplete evacuation and hard stools, supporting its potential as an adjunct strategy for managing constipation and improving bowel regularity.
Tempeh (Indonesia)
Tempeh is fermented soybeans. Some people say it has a strong flavour, which isn't surprising given that it's a fermented food. Personally, though, I find it pretty bland. It's possible that the tempeh sold here is different from the original products made in Asia.
Because tempeh absorbs flavours so easily, the right marinade can completely change the way it tastes.
Tempeh for Metabolic Health
In this study, women who ate 100 g of tempeh daily for 28 days showed an increase in Bifidobacterium and Akkermansia muciniphila.
Akkermansia muciniphila is a relatively new probiotic that has gained attention because of its effects on metabolic health.
This Gut Microbe May Help You Maintain Weight Loss
The tempeh study mentioned above also showed improvements in markers linked to metabolic health.
Akkermansia muciniphila supplements can be quite expensive, so eating foods like high-quality tempeh that support its growth in the gut could be a more practical way to increase its levels naturally.
Miso (China/Japan)
Miso is a fermented soybean paste. I still remember trying it for the first time as miso soup at a small sushi place in... Barcelona.
If you're feeling under the weather, miso soup is probably the comfort food you're looking for.
Miso for Heartburn and Indigestion
This large (more than 9,000 subjects) population study from Japan looked at how often people drank miso soup and compared that to their digestive symptoms.
People who drank miso soup every day had noticeably lower scores for acid reflux and dyspepsia than those who consumed it less often (independent of age, weight, smoking and other lifestyle factors).
The Bottom Line
Obviously, there are many more fermented foods in Asia, such as fish sauce, soy sauce, amazake (a fermented rice drink) and sufu/furu (fermented tofu).
What's really characteristic of Asian fermented foods is the variety of condiments that come in paste form. Miso, for example, is one of them.
