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When considering foods that enhance gut health, fermented options often stand out. These foods, which undergo a fermentation process, are rich in probiotics essential for maintaining a healthy gut microbiome.

Gastroenterologist Will Bulsiewicz, M.D., shared insights on which fermented foods top his list for promoting digestive wellness.

"From my perspective, there's always a hierarchy in food," said Dr. Bulsiewicz. "There's the foods that I would put at the top and the ones that would put at the bottom."

Highlighting two superior fermented foods and identifying one to consume sparingly, Dr. Bulsiewicz provided guidance on making informed dietary choices.

Top Fermented Foods for Gut Health

At the pinnacle of Dr. Bulsiewicz's list are two plant-based fermented foods: kimchi and sauerkraut.

"When it comes to fermented food, I would put the fermented plants at the top," he told EatingWell. "So examples would be kimchi and sauerkraut."

These foods not only delight the palate but also significantly benefit gut bacteria.

Dr. Bulsiewicz elaborated, "These foods contain probiotics, but they also contain fiber and the prebiotics. Fermentation is about transformation, and transformation is not just adding bacteria to this process. It also includes the creation of acid. This is why sauerkraut is bitter, not just salty cabbage. The fiber is transformed and becomes brand new forms of fiber [that support your gut]."

For those looking to incorporate these benefits into their diet, pre-made kimchi and sauerkraut are readily available options during your next grocery run.

Fermented Food to Consume in Moderation

While fermented foods generally support gut health, Dr. Bulsiewicz advises moderation with certain options, particularly kombucha.

"I don't consider this unhealthy, but I do consider it a food that I consume in moderation," he said. "The base of kombucha is basically sweet tea, and that sweet tea does get transformed-the sugar, much of it gets consumed by the bacteria as a part of fermentation-but there's still quite a bit of sugar left over."

Kombucha offers hydration, energy, and gut health benefits typical of fermented foods. However, commercial kombucha often contains high levels of sugar. To better control sugar content, try making your own kombucha at home.