6 Fermented Foods You Must Eat for Better Gut Health

Consuming fermented foods has enormous gut health benefits - and might even be better than a high fiber diet. In this episode, I’ll break down the 6 best fermented foods you must eat to improve inflammation, constipation, and more!
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➡️The 10 BEST Foods for Leaky Gut:
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➡️The Probiotic Value of the Top Fermented Foods:
• The Probiotic Value of...
➡️The 10 WORST Foods for Leaky Gut:
• The 10 WORST Foods for...
➡️How to Heal Your Gut with the Low FODMAP Diet:
• How to Heal Your Gut w...
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And if you have any questions or topics you would like covered in the future, let me know in the comments!
👇Read these next 👇
➡️The Best Digestive Superfoods for Gut Health:
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➡️Can You Get Enough Probiotics From Food: drruscio.com/can-you-get-enou...
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drruscio.com/gut-healing-foods/
➡️Leaky Gut Food List:
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Featured Studies
📉Fermented Foods, Health and the Gut Microbiome: pubmed.ncbi.nlm.nih.gov/35406...
📉Gut-microbiota-targeted diets modulate human immune status:
pubmed.ncbi.nlm.nih.gov/34256...
📉Microbiological, technological and therapeutic properties of kefir:
pubmed.ncbi.nlm.nih.gov/24294...
📉Kefir improves lactose digestion and tolerance in adults with lactose maldigestion: pubmed.ncbi.nlm.nih.gov/12728...
📉Effects of kefir or milk supplementation on zonulin in overweight subjects:
pubmed.ncbi.nlm.nih.gov/32171...
📉Kefir improves lactose digestion and tolerance in adults with lactose maldigestion: pubmed.ncbi.nlm.nih.gov/12728...
📉The Effect of Probiotic Yogurt on Constipation in Pregnant Women:
pubmed.ncbi.nlm.nih.gov/28203...
📉Probiotic yogurt Affects Pro- and Anti-inflammatory Factors in Patients with IBD: pubmed.ncbi.nlm.nih.gov/24523...
📉Lacto-fermented sauerkraut improves symptoms in IBS patients:
pubmed.ncbi.nlm.nih.gov/30256...
📉Effect of kombucha intake on the gut microbiota and obesity-related comorbidities: pubmed.ncbi.nlm.nih.gov/34698...
📉Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease: pubmed.ncbi.nlm.nih.gov/31387...
📉Kimchi improves irritable bowel syndrome: pubmed.ncbi.nlm.nih.gov/35721...
📉Gut-microbiota-targeted diets modulate human immune status:
pubmed.ncbi.nlm.nih.gov/34256...
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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.
Music featured in this video: "Modern Technology" by Andrew G, audiojungle.net/user/andrew_g
*Full transcript available on KZbin by clicking the “Show transcript” button on the bottom right of the video.

[@jorgearraiol6350]

List : Kefir , Yogurt , Sauerkraut , Kombucha , Fermented Soy Products (Natto , Miso and Tempeh) and Kimchi , ... be aware of Histamine in foods , 1x to 6x servings per day , look for: Organic , Unpasteurized , Live active cultures, Naturally Fermented ...

[@NiinaSKlove]

Oh god this is so freaking overwhelming 😭😭😭 Won’t some Greek Yogurt, some Kefir and some sauerkraut do? At least as a beginning?

[@DrRuscioDC]

@@NiinaSKlove Hi there! You don’t have to incorporate all at once - or at all. They’re just suggestions for fermented foods to try that might have a positive effect. Starting with just one or two, especially one you’re already familiar with and like, makes sense. :)

[@chiaraboccelli4189]

@@NiinaSKlove🤣🤣

[@anthonywilson6207]

​@@NiinaSKlove Hi Nina, there is 2 very simple ways that I incorporate good bacteria (gut bugs), that helped me significantly: Making my own kefir, which is super easy to do and #2 is I make my own yogurt (good fun). Whenever I have some real tough busy days, I buy plain whole milk yogurt from the store. 😀 I wish you well on your healthy journey.

[@karenzimmer7607]

Can you share the kefir recipe?​@@anthonywilson6207

[@chrissyp76]

Struggling with gut issues bigtime, I am gonna try these, excellent video btw! No ego, just facts, straight to it facts and studies proving! Thank you 👌

[@Laughing_In_Iowa]

Histamine overloading, can't do it, and not even going to try again! Goodluck everyone!!

[@johnkrieger185]

Having lived in Korea, I want to say that Koreans do not eat one to two cups of kimchi a day. They eat about a tablespoon with every meal. This will minimize the chances of a histamine reaction because you are not getting much at one time.

[@sgtaneja]

Fermented foods are NOT recommend for those with Histamine intolerance or those with methylation impairments. I feel 100X better without fermented foods. I do NOT like "generalizations" from youtubers esp when they make loose statements without respecting the heterogenity in genetic markup, specific health conditions, phenotypes, demographics, age & such.

[@pranashakti4161]

the table with the different strains from different foods was very helpful - thank you for constructing that. Good vid.

[@DrRuscioDC]

I’m glad it was helpful!

[@Artforall100]

Thank you very much Dr

[@hmmm..2733]

Thank you for the information on histamines. I eat everything you mentioned and don’t have any problems. I started making my own sauerkraut and kefir a couple of months ago, and eat them every day. My mood is much better. Not much change in my digestion though.

[@bronsonstone725]

1 to 6 servings per day. How much is a serving in grams ? I do make reuteri yogurt as per Dr William Davis. And also sauerkraut very nice and so much cheaper than store bought.

[@Dodong-pf8dc]

Garum, ancient Roman fermented fish is rich in omega 3.

[@rauccigina]

How would that work with sibo

[@HiloBoiz808]

6 years vegan, lots of kim chee, spirulina and smoothies resulted in deep depression, loss of muscle tone and painful inflammation and did nothing to lower my chronic high BP. Now 2 years eating a carnivore diet and BP normal, depression gone, muscle tone back and a huge reduction in painful inflammation.

[@user-mf2fd6dq8x]

Kim chee is not a Superstar food. It's in addition to other healthy foods😂😂😂😂😂😂

[@tigger4011]

I've been vege 30 yeas and, as I often say to people that tell me i am "probably deficient", - ANYONE can eat a poorly balanced diet, regardless of whether they are carnivore / pescatarian / vege etc.. I've had people criticise my lifestyle who virtually live on cereals and takeaways. Being vege / Vegan doesn't automatically mean you are getting the correct nutritional balance - as you found out. 🙂

[@davestambaugh7282]

What about fermented fish products?

[@hugomarquez3189]

I do 3 to 4 from the list, but I also need psyllium husk and chia seeds to stabilize my gut (IBS-D). Soluble fiber is key.

[@HiloBoiz808]

Fiber is key in destroying gut health not healing it.

[@hugomarquez3189]

@@HiloBoiz808 good one 😂

[@qorimayu]

Doc, if I’m doing a pure beef and water elimination diet to see if it alleviates a skin rash, will the 3 categories of probiotics you suggest be worth adding at some point? Will they be able to colonise if there’s no plant matter in the gut? Thank you 🙏 (gut and digestion seem otherwise fine)

[@DrRuscioDC]

Glad your gut and digestion seem fine! If you’re not struggling with digestive issues, you might not need probiotics. But probiotics can be beneficial regardless of diet, especially if you’re on a shorter-term elimination diet. I really hope your diet helps health your skin condition.

[@qorimayu]

@@DrRuscioDC Legend! Thanks for the response. I’m hoping now that the rash is just fungal (loco-regional to the skin) as I’ve been eating pretty much either paleo/carnivore/keto/meat+fruits+raw dairy for years and very healthy otherwise so can’t imagine why something autoimmune might show up. I may indeed try your range of probiotics if things don’t improve over the next months. Will maybe combine them with some regular sauerkraut.

[@TL-yy3eg]

Can you please explain how fermented food might work in tandem with Elemental Heal shakes? For instance, if someone was taking two shakes in a day, would Kefir be a good additive to a shake?

[@DrRuscioDC]

Hi there! It depends on how you’re using Elemental Heal and what you want to accomplish with the treatment. If you’re using it for a short-term gut reset (2-3 days), it makes sense to incorporate fermented foods into your regular diet once you resume eating. If you’re using it for a full elemental diet, you shouldn’t have any solid/whole foods for the duration of that - but again, after the fact, adding in kefir or sauerkraut to your daily diet is a great idea.

[@mirkop.7992]

I have doubts with kefir and lowfod diet. In some places i read it's ok, in other Better to avoid because even if Is low in lactose Is not free. What do you think?

[@DrRuscioDC]

Some stores, like Whole Foods, carry brands of lactose-free kefir. There are also non-dairy and water-based kefirs. It’s possible to find and try lactose-free alternatives if you’re interested in trying them but are sensitive to dairy.

[@karenzimmer7607]

What are your thoughts on adding these while trying to starve bad bacteria, Sibo. Some say don't use probiotics while trying to get rid of it and some say to use. So confusing

[@johnkrieger185]

@@karenzimmer7607 If you are trying to get rid of bad bacteria (such as yeast) first, the McCombs plan is a good one.

[@Karlo-jw3ju]

Fermented bees polen is super food for health, in Croatia we call it perga or bees bread.

[@DrRuscioDC]

Interesting! I’ll have to look into that.

[@utubeape]

How do you ferment it?

[@Karlo-jw3ju]

@@utubeape I am not good whit english, bees fermented it in bee hive, write bee polen and you will see everything. I have Chron and it helps me a lot, i have no deficienci whit vitamins and minerals.

[@utubeape]

@@Karlo-jw3ju thanks

[@Karlo-jw3ju]

@@utubeape No problem.

[@shimmaryna]

I've been eating kimchi for 8 years. I have never heard about the histamine content but I have insomnia and now I'm wondering if this is a connection. How do you actually know if you're histamine sensitive? Thank you Doctor

[@jennybadl7840]

Histamine can cause insomnia but if you are a woman and you are in your late thirties and beyond, your insomnia is almost certainly due to the pre-menopause / menopause due to lack of progesterone. A bio-identical micronised progesterone cream could help you at night. There could be other causes of insomnia apart from this too.

[@DrRuscioDC]

Hi there! There’s no clear-cut way to test for histamine intolerance, but if you’re experiencing some of the telltale symptoms, you could try a low-histamine diet and see if your symptoms improve. Here’s our guide on how to approach that: drruscio.com/everything-you-need-to-know-about-histamine-intolerance/.

[@shimmaryna]

Thank you, doctor!

[@user-tk4eu9yy7v]

If you take a probiotic supplement (your triple therapy probiotic) should you still consume these foods in addition or can you over do it?

[@DrRuscioDC]

It’s safe to both consume probiotics in food as well as through supplements. Some people might prefer to get probiotics through food sources vs supplementing. It really comes down to what works best for you, and how you’re feeling, what you might want to improve through incorporating these foods or probiotics into your regimen.

[@MsJayski]

Doc great show! What are your thoughts on Biocidin?

[@lewjac3]

Is there a reason you left out pickles and olives?

[@hmmm..2733]

If they are in vinegar they are not fermented. Most pickles are not fermented, and I’ve never seen fermented olives.

[@karolina5786]

Dr. Ruscio, you deliver valuable information as always. Unfortunately, I can't eat kefir, kimchi, kombucha or sour kraut because I have GERD. 😥 However, I do eat a lot of miso and it's nice to hear it can have a positive effect on reflux.

[@DrRuscioDC]

Thank you for your kind comment. I’m so sorry you’re struggling with GERD and that it limits your diet, but glad you’re able to incorporate at least some fermented foods for their health benefits.

[@Starcraftghost]

Natto is alkaline fermented. It’s not the best tasting, but, out of all the fermented foods mentioned (I consume all of them), natto is the one I eat everyday because it had been life-changing.

[@DrRuscioDC]

@@StarcraftghostI’m so glad it’s been helpful for you!

[@denisebrand8536]

I was a patient of this doctor, he just doesn't comprehend how toxic histamines overload is, we don't just get histamines from food, but our microbiome and endogenously from infections. Fermented foods are the last thing to have if you have chronic infections the best way if you have a low diversity microbiome is to have donor stool implants. Which l did after a decade of making kefir, sauerkraut etc. Which just made me so I'll, not allergies though, l didn't understand why l was so suck and neither did he. Learn more about you DAO, MAO and genes via Strategene before ploughing into fermented foods. l just feed my good bacteria prebiotics now, l still can't have fermented foods. Be very very careful with fermented foods.

[@1234waveskier]

So if I have IBS or SIBO I can’t eat any of these foods?

[@user-tz8pf4pd4q]

haha I'm just on my Sibo journey now...and yeah it looks like it

[@russkatt85]

@@user-tz8pf4pd4q I am on my 5th week of low Fod Map and it has helped some but still have gas & bloating.

[@esther.f.g]

I also have SIBO and I think it depends on the person. I can eat a little of homemade kefir or yogurt, but sauerkraut is a nightmare. I did an elimination diet, carnivore, I tried to reintroduce sauerkraut, but I think that is a food item that I am going to definitely forget

[@AbsenceLacksNothing]

Why didn’t you mention coffee, dark chocolate and cocoa, unpasteurised cheeses, and red wine too?

[@user-ss9fl9pt7u]

If you have yeast issues in the gut is this good to eat?

[@DrRuscioDC]

Yes, probiotics and probiotic foods can help with Candida and other yeast-related issues and infections.

[@tevatev7454]

The way dairy is being processed in America is highly inflammatory for most people. Especially people who already have compromise gut issues. And respectfully, but if you’re just loosely, throwing around yogurt, people are gonna think things like yo play is what they should grab not realizing all the artificial flavors, fillers, sugars, carbs, etc.. You have to be more specific when you’re talking about yogurt. Also, a lot of the way Dari is being produced. It’s not even that dairy is the issue so it’s being produced specifically here in America. It’s very inflammatory for a lot of people. I don’t understand why you’re not understanding this or teaching it…? I speak from experience, I would love to consume. I love cheese I love raw organic Kiefer, but as my personal journey and I have been on the carnivore diet for almost a year now the second I try to add cheese and hard organic cheese, raw organic hard cheese get inflammation back in my gut, same thing if I touch raw organic, like the one from raw Farms is a no for me. At least he got which is definitely improving! I had a really bad case of Cibo, which I’m still trying to work through. I just cleared a infection of my colon and I definitely have some other weird metabolic things happening, but I’ve never been properly diagnosed. I had to basically become own doctors cause none of these doctors know what the fuck they’re doing.

[@dinosemr8141]

❤️💖🙏💖❤️

[@cattracks7128]

What if I am allergic to Soy like I am??

[@luizfernandonovais9964]

Does yourgut cause leaky gut because of casein?

[@shimmaryna]

You can get A2 milk or yougurt

[@southsidesky]

and it's pronounced keh-FEAR

[@tatyanaandrus5]

🌟🗽

[@pannalalsancheti4614]

Why South Indian fermented food like idli, dosa not included in this video. They too are fermented preparations and probiotics.

[@johnsonmathew6498]

because they are unhealthy

[@Fitzrovialitter]

Idli are not probiotics because they are cooked.

[@everyonetravelauniquejourn8752]

Idli and dosa are cooked.so there is no friendly bacteria in it. The fermantation overnight make the nutrients in urad dal and rice more bio available. All these mentioned here are fermented but not cooked.

[@everyonetravelauniquejourn8752]

​@@johnsonmathew6498idli is one of the most healthy food

[@Malcolm-Achtman]

None of the six food choices presented in this video appeals to me. Quite frankly, just looking at these foods almost makes me want to puke. Well, not quite, but I know I wouldn't be able to eat these foods, even if I felt they could help with IBS. I am aware of Dr. William Davis and his Super Gut program, and his probiotic/fermented food suggestions align with yours. I have chosen a different path for gut health, namely an animal-based diet. It has been helpful for me. I did get a gut test with Ombre and it revealed I had excellent gut diversity despite never eating any fermented or probiotic foods and never using probiotic supplements (except when I've needed to take an antibiotic drug).

[@user-mf2fd6dq8x]

You years behind Dr Berg.....you can do Better.