Beryl Ogola

Kefir is a fermented drink traditionally made by fermenting milk with kefir grains, a living community of bacteria and yeasts. The fermentation process gives kefir its distinctive tangy taste and creates a drink containing a variety of microorganisms and fermentation products. Research suggests that kefir can influence the gut microbiome and may support digestive health.

Dietary fibre supports gut health by feeding beneficial gut bacteria and providing fuel for fermentation. It also helps produce short-chain fatty acids that support the gut environment, adds bulk to stool and helps food move through the digestive tract. These and other benefits of fiber support a healthy and diverse gut microbiome. If you’ve had

To support your gut health naturally:Eat a diverse range of plant foods and make fibre a regular part of your meals.Include prebiotic foods that feed your gut microbes and add fermented foods to your diet.Cut back on highly processed foods and excess added sugar, eat slowly and pay attention to your meals.Include regular physical activity,

Sauerkraut is fermented cabbage made by combining cabbage and salt and allowing naturally occurring microorganisms to ferment the vegetables. It can offer numerous gut health benefits because of its fibre, live microorganisms and compounds created during fermentation. These may support digestion, regular bowel movements and a healthy gut microbiome. Cabbage, salt and a little time can create

Indigestion is a collection of digestive symptoms such as upper abdominal discomfort, fullness, bloating, burping, nausea or an uncomfortable burning sensation. Common causes include eating too much or too quickly, certain foods and drinks, stress, smoking, some medications and underlying digestive conditions. Naturally fermented foods may support better digestion by providing live microorganisms, fermentation-derived compounds

Probiotic foods contain specific live microorganisms that provide a health benefit when consumed in adequate amounts. Popular probiotic-rich foods include yoghurt, kefir, kombucha, kimchi and sauerkraut, although not every fermented food qualifies as a probiotic. These foods can support digestion, microbial diversity and other aspects of gut health while also providing the nutritional benefits of

  Prebiotics are substances that certain gut microorganisms use as food, while probiotics are specific live microorganisms that can provide a health benefit. They have different roles but can work together to support the gut microbiome. You can get them naturally from foods such as vegetables, fruits, legumes, whole grains and fermented foods, so supplements

Kimchi is a traditional Korean fermented vegetable dish that can support gut health by providing live microorganisms, fibre and beneficial compounds created during fermentation. The combination of fermented vegetables, lactic acid bacteria and fibre can support digestion, encourage microbial diversity and help keep your digestive system moving. It may also support immune function, help manage

Kombucha is a fermented tea containing a culture of gut-friendly bacteria and yeast. Drinking it may support digestion and immune function, and increase the diversity of microorganisms in the gut. It may also have antimicrobial, antioxidant and anti-inflammatory properties that researchers are continuing to study. However, human clinical research is still limited, so we are still learning exactly