Did you know that your body contains more bacterial cells than human cells?

Scientists estimate that for every human cell in your body, there are 1.3 bacterial cells—with the majority residing in your gut.

This microscopic ecosystem weighs up to 2kg and plays a crucial role in everything from digestion to immunity to mood.

Fermented foods, with their rich diversity of beneficial bacteria, offer one of the most ancient and effective ways to support this vital internal community.

In this article, you'll discover the science behind fermentation, explore the most beneficial fermented foods, and learn how to combine them with Cosmic Hue.

What Are Fermented Foods?

Fermentation happens when bacteria and yeast turn sugars into acids, gases, and alcohol. This age-old process makes food last longer while creating healthy probiotics and making nutrients easier for your body to use.

People around the world have used fermentation for thousands of years. Korean kimchi, German sauerkraut, and Asian foods like miso, tempeh, and natto all come from this same basic process applied to local ingredients.

Fermentation differs from pickling. When you pickle foods, you add vinegar or another acid. In fermentation, the bacteria make their own acid.

The main health perk of fermented foods comes from probiotics. As food ferments, good bacteria grow and create living cultures that help your digestive system. The process also makes nutrients easier for your body to absorb.

Fermented Foods and the Gut

Your digestive system houses trillions of tiny organisms called the gut microbiome. This living community affects your total health in many ways - from digestion to immunity and even mood.

When you eat fermented foods, you introduce probiotics (beneficial living microbes) into your system. These good bacteria join your gut's existing community and help it thrive. For these probiotics to benefit you, though, you need to consume them regularly.

Think of your gut like a diverse garden. It works best when many different types of balanced bacteria grow together.

The probiotics from fermented foods support this balance by occupying space and using resources that harmful bacteria might otherwise claim. This creates a healthier environment throughout your digestive system.

Studies show that people with more types of gut bacteria tend to have better digestion. Those with stomach problems often have less variety. Eating different fermented foods can help reduce bloating, gas, and bowel troubles by adding more bacterial types to your gut.

Let's explore some fermented foods you can add to your diet.

Top Fermented Foods

Kimchi

Koreans created kimchi to keep vegetables fresh through winter. This spicy mix of fermented cabbage, radishes, and other veggies contains lactic acid bacteria that support digestion.

Try kimchi as a side dish with rice, mixed into stir fries, or added to scrambled eggs. Even one or two tablespoons daily can help your gut.

Sauerkraut

True sauerkraut comes from fermenting shredded cabbage with salt. The natural bacteria create lactic acid, making a tangy, crunchy food full of probiotics. Buy unpasteurised versions from the refrigerated section, since heating kills the good bacteria.

Top sandwiches with sauerkraut or add it to salads. Again, just 1-2 tablespoons each day helps your digestion.

Kefir

Kefir offers more types of probiotics than most yogurt. This tangy, smooth fermented milk comes from kefir grains, which are clumps of yeast and bacteria cultures.

Drink kefir plain, blend it in smoothies, pour it over cereal, or use it in place of milk or yogurt when cooking. Its many uses make it easy to include in your daily routine.

Kombucha

Kombucha is a tangy, fizzy drink made by fermenting sweet tea. Though not a food, this drink has become very popular in recent years. The magic happens when a SCOBY (a mix of good bacteria and yeast) turns tea into a drink rich in probiotics.

Next time you crave a cold soda or beer, try kombucha instead. Its natural fizz and slightly sweet taste can satisfy those cravings while actually helping your gut.

Miso

Miso is a Japanese paste made by fermenting soybeans with salt and a fungus called koji. This thick, salty paste has been a staple in Asian cooking for over 2,000 years. During fermentation, the soybeans break down, creating enzymes that aid digestion.

For a quick soup base, add a spoonful of miso to hot (not boiling) water, or use it in marinades and dressings. For best results, add miso to dishes after cooking, as high heat kills the good bacteria.

Tempeh

Tempeh is a firm, nutty cake made from fermented soybeans. Unlike tofu, tempeh keeps the whole bean and adds healthy fungi during fermentation. This creates a protein-rich food with more fibre and probiotics than most soy products.

Try tempeh sliced and pan-fried as a meat substitute in sandwiches or crumbled into tacos. You can also marinate and grill tempeh steaks. Its “meaty” texture makes it popular even with those who don’t usually enjoy vegetarian foods.

Sourdough Bread

Sourdough bread uses a fermented starter instead of commercial yeast. During a long rising time, the wild yeasts and lactic acid bacteria pre-digest the flour. This process breaks down some of the gluten that can cause digestive issues.

While baking kills most live probiotics, the fermentation creates beneficial compounds that remain. Many people who can't tolerate regular bread find sourdough easier to digest.

Fermented Foods and Cosmic Hue

Pairing fermented foods with Cosmic Hue tea creates stronger results for better gut health.

The probiotics from fermented foods need the right conditions to thrive in your gut. Cosmic Hue's marshmallow root forms a protective coating on your gut lining, creating a better home for these good bacteria.

Cosmic Hue also supplies vitamins and minerals that help your whole digestive system work better. Its cat's claw ingredient has been shown to repair DNA and reduce inflammation, helping gut problems at a deeper level.

Having both fermented foods and Cosmic Hue in your diet tackles gut health from two directions. The fermented foods bring in good bacteria, and the tea helps those bacteria grow and work better.

Manny's Gut Health Journey

As the founder of Fifth Ray, my journey with gut health is personal.

After battling Crohn's Disease from age 11 and surviving a life-threatening bowel perforation in 2016, I turned to natural healing methods to support my conventional treatments.

I transformed my health completely through extensive research and experimentation with fermented foods and healing plants.

My kitchen became a laboratory with over 30 different healing herbs. Within 8 months of recovery, I was not only symptom-free but strong enough to break powerlifting records.

Today, I live medication-free and created Cosmic Hue tea to share the healing power of plants with others struggling with digestive issues.

Conclusion

Fermented foods offer a natural, time-tested way to improve gut health by introducing beneficial bacteria to your digestive system.

These probiotic-rich foods, from Korean kimchi to Japanese miso, help balance your gut microbiome, improve nutrient absorption, and may reduce digestive issues like bloating and irregular bowel movements.

Adding just a small serving of these foods to your daily diet can make a significant difference to your overall health.

Try fermented foods in combination with Cosmic Hue for the ultimate gut health combination.