EDUCATION

5 Fermented Foods for Gut Health – And How Manuka Honey Enhances Their Benefits

EDUCATION

14 minute read

Essential Takeaways

Incorporating Manuka honey into fermented foods can be a delicious way to support digestive wellness. Manuka honey has been studied for its potential benefits for various stomach issues and contains prebiotic compounds that feed and support the effectiveness of probiotics.

Fermented foods contain beneficial probiotics that help support a healthy gut microbiome, aiding digestion and overall wellness. These living microorganisms work with your body to maintain digestive balance and strengthen your immune system.

The top fermented foods for gut health include yoghurt with live cultures, kombucha, kimchi, sauerkraut, and kefir - each offering unique probiotic strains and distinctive flavours. Adding just one of these foods to your diet can help diversify your gut microbiome.

Starting with small portions (1-2 tablespoons daily) and gradually increasing intake is the best approach when adding fermented foods to your diet. This gentle introduction helps your system adjust without overwhelming it.

Your gut has never been more important.

Sometimes called our "second brain," the gut microbiome influences everything from our digestion to our immune system and even our mood.

Yet almost two-thirds of Americans regularly experience some kind of gastrointestinal issue. With numbers like these, it's no wonder that you might be looking for natural ways to support digestive health.

Fermentation is one of humanity's oldest food preservation methods, dating back thousands of years. What was once a practical necessity has now been validated by modern science as a powerhouse for digestive wellness.

The probiotic bacteria in fermented foods play an important role in keeping your gut microbiome healthy, and Manuka honey contains prebiotic nutrients that feed these probiotics, helping them to grow and thrive.

In this article, we'll explore the top five fermented foods that can transform your gut health. We'll share simple ways to incorporate them into your daily routine and how pairing them with Manuka honey can enhance both their flavour and potential benefits.

We'll also dive into why many health-conscious people are choosing to include Manuka honey as part of their gut health routine. The combination might just be the natural wellness boost your body has been craving.

In this guide to fermented foods for gut health:

Fermentation is like nature's own alchemy.

It's the process where microorganisms like bacteria and yeast transform food components, particularly carbohydrates, into alcohol or acids. These acids act as natural preservatives while creating distinctive flavours and textures.

This ancient practice dates back thousands of years across almost every culture on earth. From Korean kimchi to German sauerkraut, Indian dosas to sourdough bread - humans have been harnessing the power of fermentation long before we understood the science behind it.

Sadly, with the rise of modern food processing and preservation techniques, many traditional fermented foods have disappeared from Western diets. Pasteurisation, while effective at killing harmful bacteria, also eliminates the beneficial organisms that support our gut health.

The good news? We're witnessing a revival of interest in these traditional foods. Farmers' markets, health food stores, and even mainstream supermarkets are now stocking an increasing variety of fermented products as people rediscover their incredible taste and health benefits.

Why Fermented Foods Support Gut Health

Your gut microbiome is home to trillions of microorganisms - a complex ecosystem that plays a crucial role in your overall health.

This invisible universe within us helps digest food, produces essential vitamins, protects against pathogens, and even communicates with our brain. A balanced microbiome is fundamental to good health, while imbalances have been linked to digestive issues, immune dysfunction, and even mood disorders.

This is where fermented foods come into play.

During fermentation, beneficial bacteria multiply and create probiotic-rich foods. When consumed, these living microorganisms join your existing gut flora, increasing diversity and supporting healthy function.

It’s well known that probiotics can help restore the natural balance of gut bacteria after it's been disrupted by illness or antibiotics. They may help support digestive comfort and general gut health.

Beyond digestion, these friendly bacteria offer secondary benefits that extend throughout your body. They can improve nutrient absorption, helping you get more from the food you eat. They also produce short-chain fatty acids that reduce inflammation and support immune function.

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Pairing Fermented Foods with Manuka Honey for Gut Health

The combination of fermented foods and Manuka honey creates a powerful duo for digestive wellness.

While fermented foods introduce beneficial bacteria to your gut, Manuka honey may help create an environment where they can thrive. That’s because Manuka honey contains prebiotic compounds that feed the probiotic bacteria, providing the nutrients they need to grow and be the most effective. This natural pairing offers complementary benefits that support your digestive system in different ways.

Manuka honey stands apart from regular honey due to its unique properties. While all honey has some natural antibacterial qualities, Manuka honey contains significantly higher levels of beneficial compounds, particularly methylglyoxal (MGO).

Manuka honey produced in New Zealand is also tested and required to reach a much higher standard of purity and authenticity than other types of honey from elsewhere in the world.

Many people turn to Manuka honey for digestive wellness. According to research and customer experiences, Manuka honey may help soothe the digestive tract and support comfortable digestion.

“If you are suffering from stomach issues or reflux you NEED this honey. It’s an alternative to prescription drugs and the taste is heavenly… I'm not exaggerating when I say that it's changed my life. It's something that I will never stop using. I'm 71 years old and feel fantastic.”

  • Debbie, verified buyer, UMF™ 15+ | MGO 514+

→ Read Debbie’s story about how Manuka honey soothed her silent reflux

Here are simple and delicious ways to incorporate both fermented foods and Manuka honey into your daily routine:

  • Drizzle Manuka honey over yoghurt or kefir

  • Add a small spoonful of Manuka honey to your kombucha

  • Create a salad dressing with yoghurt and Manuka honey

  • Spread Manuka honey on toast and top with a bit of kimchi for a sweet-spicy contrast

  • Make a smoothie with kefir, fruit, and Manuka honey

When selecting Manuka honey, look for the UMF™ certification. This guarantees authenticity and indicates the level of beneficial compounds present. The UMF™ grading system measures the antibacterial potency, with higher numbers indicating stronger activity.

Our Manuka honey is UMF™ certified, authentic, potent, and simply delicious. Get yours here.

5 Best Fermented Foods for Gut Health (Paired with Manuka Honey)

Yoghurt with Live Cultures

Not all yoghurt is created equal when it comes to gut health benefits.

The key distinction lies in those two magic words: "live cultures." These are the active, beneficial bacteria that transform milk into yoghurt and continue to provide probiotic benefits when consumed.

Quality yoghurt typically contains specific probiotic strains like Lactobacillus bulgaricus and Streptococcus thermophilus. Many varieties also include additional beneficial bacteria such as Lactobacillus acidophilus, Bifidobacterium, and others.

Regular consumption of yoghurt with active cultures is widely regarded as beneficial for digestive health. The probiotics in yoghurt may help support a balanced gut environment and promote digestive comfort.

When shopping for yoghurt, always check the label for "live and active cultures" (or similar wording). Avoid products with added sugars or artificial ingredients. Greek and traditional styles are both excellent choices, provided they contain those living beneficial bacteria.

Incorporating yoghurt into your daily diet is simple. Enjoy it plain, add fresh fruit for natural sweetness, use it as a base for smoothies, or substitute it for sour cream in recipes.

For an added gut health boost, try stirring a teaspoon of Manuka honey into plain yoghurt to take advantage of its potential digestive benefits.. Known for its antimicrobial properties, Manuka honey may help reduce symptoms of gastrointestinal discomfort and support overall gut health. The subtle floral notes of the honey also complement the tangy yoghurt beautifully, making it as beneficial as it is delicious.

When it comes to the best fermented foods for gut health, yoghurt is often the easiest place to start.

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Kombucha

Kombucha is a fermented tea with ancient origins that has surged in popularity in recent years.

This fizzy, tangy drink begins as sweetened tea, then undergoes fermentation thanks to a SCOBY - a Symbiotic Culture of Bacteria and Yeast. This pancake-like culture transforms the sweet tea, creating a probiotic-rich beverage with a distinctive taste.

The fermentation process produces beneficial acids, enzymes, and a variety of probiotic strains that support digestive health. These living microorganisms contribute to the diversity of your gut microbiome, which is key for optimal digestive function.

When selecting store-bought kombucha, look for unpasteurised varieties with low sugar content. The presence of small floating particles or sediment at the bottom is actually a good sign - it indicates living cultures.

Making kombucha at home is surprisingly straightforward. You'll need:

  • A SCOBY (available from health food stores or kombucha-brewing friends)

  • Black or green tea

  • Sugar (which ferments out during the process)

  • A large glass jar

  • Patience (the fermentation takes 7-14 days)

The result is a refreshing, effervescent drink that supports your gut microbiome goals.

After brewing your kombucha, try adding a small spoonful of Manuka honey to enhance its gut-supporting potential. With antimicrobial activity that could assist in maintaining digestive balance, Manuka honey may work in harmony with the live cultures in kombucha to support overall gut health..

It also brings a smooth, natural sweetness that rounds out the drink’s tangy edge, offering both potential digestive benefits and a more balanced flavour experience.

Kimchi

Kimchi is Korea's national dish - a vibrant, spicy fermented vegetable medley with a history stretching back over 2,000 years.

This Korean specialty typically combines cabbage with radishes, scallions, garlic, ginger, and chilli powder, all fermented together. The result is a complex, flavourful side dish that delivers a probiotic punch.

The fermentation process in kimchi relies primarily on Lactobacillus bacteria, which create lactic acid as they consume the natural sugars in the vegetables. This preservation method not only extends shelf life but also creates beneficial probiotics.

Beyond probiotics, kimchi is rich in prebiotic fibre, vitamins A and C, and other nutrients that may support digestive health and immune function.

Store-bought kimchi offers convenience, but homemade versions allow you to control the ingredients and fermentation time. Both are excellent options for introducing these fermented vegetables into your diet.

If you're new to kimchi, start with milder varieties before diving into the intensely spicy versions. The heat level can be adjusted based on the amount of chilli used during preparation.

Looking to balance kimchi’s bold kick while supporting your gut? Try pairing it with a small drizzle of Manuka honey. Celebrated for its potential antimicrobial qualities, Manuka honey may help create a more balanced digestive environment, making it a smart addition alongside probiotic-rich fermented vegetables.

A touch of Manuka honey can also mellow the heat of spicier kimchi, creating a flavour contrast that’s as functional as it is satisfying. For an easy option, layer both into a rice bowl, wrap, or stir-fry for a gut-friendly, sweet-spicy combo.

Sauerkraut

Sometimes the simplest foods offer the most profound benefits.

Sauerkraut is a prime example - made from just cabbage and salt, this fermented food has been a staple in European cuisines for centuries. The lacto-fermentation process transforms humble cabbage into a probiotic powerhouse.

When buying sauerkraut for gut health benefits, raw is the only way to go. Pasteurised versions (like those found in shelf-stable cans) have been heat-treated, killing off the beneficial bacteria that make sauerkraut so special.

Look for refrigerated varieties in glass jars - these typically contain living probiotics. Better yet, make your own at home with just cabbage, salt, and time.

Beyond probiotics, sauerkraut offers impressive nutritional benefits. It's rich in fibre, which serves as food for your beneficial gut bacteria. It also contains vitamins C and K, iron, and manganese.

Incorporating sauerkraut into meals is easier than you might think. Try it:

  • Alongside eggs at breakfast

  • Added to sandwiches or wraps

  • Mixed into salads for a tangy kick

  • As a topping for grilled meats

  • Straight from the jar as a probiotic-rich snack

Sauerkraut already does a lot of heavy lifting for your gut — but pairing it with Manuka honey may help to bring additional digestive balance. The subtle sweetness of the Manuka honey also softens sauerkraut’s sharp bite, creating a combination that’s both balanced and gut-friendly.

When looking for fermented foods that are good for gut health, sauerkraut deserves a top spot on your list.

Kefir

Think of kefir as yoghurt's more potent cousin - a tangy, drinkable fermented dairy product with an impressive probiotic profile.

What sets kefir apart from yoghurt is its fermentation process. While yoghurt typically contains 2-3 strains of beneficial bacteria, kefir is made using kefir "grains" - complex cultures containing up to 30 different strains of beneficial bacteria and yeasts.

This diverse microbial community creates a finished product with a broader spectrum of probiotics.

Interestingly, many people who have trouble digesting milk find that kefir is easier on their system. The fermentation process breaks down much of the lactose, making it more accessible for those with lactose sensitivities.

Kefir's versatility makes it easy to include in your daily routine. Drink it plain, use it as a base for smoothies, pour it over cereal, or incorporate it into overnight oats.

For those avoiding dairy, several non-dairy alternatives exist. Water kefir uses sugar water instead of milk, while coconut kefir uses coconut water as the fermentation medium.

Try this simple kefir smoothie with Manuka honey: Blend 1 cup of plain kefir with half a banana, a handful of berries, and a teaspoon of Manuka honey for a delicious fermented foods smoothie that may help support digestive wellness.

With its wide range of probiotic strains, kefir helps populate the gut with beneficial bacteria, while Manuka honey adds not only natural sweetness but also contains unique properties that could support a healthy daily gut rhythm. It’s a simple, go-to option for those looking to support their gut in a natural, consistent way.

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How to Incorporate Fermented Foods Into Your Diet

When it comes to fermented foods, the key is to start small and build gradually.

Begin with just 1-2 tablespoons of fermented foods daily. This gentle introduction helps your digestive system adjust to the influx of beneficial bacteria without overwhelming it.

Over time, you can increase the amount as your body adapts. Many people find that a few tablespoons with each meal provides optimal benefits without causing digestive discomfort.

Here are some creative ways to include fermented foods in your everyday meals:

  • Add a spoonful of sauerkraut or kimchi to your morning eggs

  • Use yoghurt or kefir as a base for smoothies or overnight oats

  • Replace mayonnaise with yoghurt in salad dressings and dips

  • Drink a small glass of kombucha as an afternoon pick-me-up

  • Serve fermented vegetables as side dishes with dinner

If you're new to fermented flavours, consider starting with milder options. Plain yoghurt and kefir tend to be more approachable than potent kimchi or kombucha.

Try combining fermented foods with ingredients you already enjoy. For example, mix a small amount of sauerkraut into a favourite salad, or add a splash of kefir to a familiar smoothie recipe.

Remember that fermented foods are just one component of gut health. For optimal digestive wellness, pair them with plenty of fibre-rich fruits, vegetables, and whole grains. And remember to add Manuka honey to the fermented foods to provide prebiotic nutrients that help your body get the most out of its goodness.

This balanced approach gives your gut both the probiotics and the prebiotics (fibre) needed for a thriving microbiome.

Frequently Asked Questions

How much fermented food should I eat daily for gut health benefits?

Start with just 1-2 tablespoons daily and gradually increase. Some people suggest working up to a few tablespoons with each meal, or about ¼ to ½ cup total per day. Listen to your body and adjust based on how you feel.

Are store-bought fermented foods as effective as homemade?

Both can be beneficial, but with store-bought products, be sure to look for unpasteurised varieties with live cultures. Check refrigerated sections rather than shelf-stable products, as the latter are often pasteurised, which kills beneficial bacteria.

What's the difference between prebiotics and probiotics?

Probiotics are live beneficial bacteria found in fermented foods that support gut health. Prebiotics are types of non-digestible fibre that feed these beneficial bacteria, helping them thrive. Both are important for a healthy gut microbiome.

Can fermented foods help with bloating and gas?

Many people find that regular consumption of fermented foods may help reduce digestive discomfort like bloating and gas over time. However, when first introducing fermented foods, some people experience a temporary increase in these symptoms as their gut adjusts.

How do I know if fermented foods are working for my gut health?

Positive signs may include improved digestion, more regular bowel movements, reduced bloating and gastric reflux, and improved energy levels. Changes typically develop gradually over weeks rather than overnight.

Can children eat fermented foods safely?

Yes, most fermented foods are safe for children. Start with small amounts of milder options like yoghurt. Always consult with your child's healthcare provider if you have specific concerns about their diet.

Transform Your Gut Health Naturally with New Zealand Honey Co. Manuka Honey

Adding fermented foods to your diet is one of the simplest yet most powerful steps you can take toward better digestive wellness.

Whether you choose yoghurt, kombucha, kimchi, sauerkraut, kefir, or one of the other fermented options, these traditional foods offer a natural path to supporting your gut microbiome.

For an extra boost to your digestive wellness routine, pair these probiotic-rich foods with genuine Manuka honey for prebiotic nutrients and many other compounds that support your wellness. This powerful combination provides a holistic approach to nurturing your gut health naturally.

Ready to give your gut the best? Try our UMF™-certified Manuka honey alongside your favourite fermented foods and experience the difference for yourself.

Shop here.

Unsure which grade is right for you? Take our quiz here.

Suggested further reading:

Your wellness journey starts with a spoonful a day.

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