How to Get More Fermented Foods in Your Diet (without turning your kitchen into a science lab!)

2026 is the year for me to learn more about how to improve my gut microbiome, because it’s so important for our overall health and, more importantly, can affect our longevity. I started last year with trying to get more plants into my diet – you can read about that in my blog which includes a free plant foods checklist – but this year I’m taking it one step further, dipping my toe into the world of fermented foods!

It’s Not All Smelly Cabbage!

When I first heard about fermented foods, I wasn’t exactly rushing to the shops to stock up on sauerkraut and kimchi. The whole idea didn’t sound very appetising to me. (I well remember the strong smell from the kitchen of a schoolfriend’s German mother back in the day!)

But after following Tim Spector and learning more about the benefits for gut health, I decided to give them a go.

If you’re curious about fermented foods but don’t know where to start, here’s what I’ve learned about incorporating them into my diet without it feeling like a too much hard work.

Why Smelly Cabbage & Other Fermented Foods Matter

Our gut microbiome is home to trillions of bacteria, and keeping it diverse and healthy is believed to be crucial for digestion and for the immune system. Fermented foods are packed with probiotics—beneficial bacteria that help keep our gut healthy.

A Stanford Medicine study published in the journal Cell found that eating fermented foods regularly can reduce inflammation, improve digestion, and boost your immune system. The research showed that people who ate fermented foods had increased gut microbiome diversity and decreased signs of inflammation. Plus, they add loads of flavour to your meals!

Start Simple: Easy Fermented Foods to Try

If you’re new to fermented foods, there’s no need to dive into the deep end with homemade kombucha or tempeh. Start with these beginner-friendly options that you can easily find in most supermarkets:

Natural Yoghurt: This is probably the easiest place to start. Look for plain, unsweetened yoghurt with live cultures. Try it with fresh fruit for breakfast or add a dollop to curries or chilli.

Kefir: Similar to yoghurt but drinkable, kefir is tangy and packed with probiotics. It’s brilliant on its own or blended into a smoothie for when you’re on the go. There are kefir yoghurts too, and I like the ones from Bio & Me which are available from all major supermarkets.

Sauerkraut: Don’t be put off by the name (or memories of the smell!)—it’s just fermented cabbage. The key is to buy the refrigerated kind (not the shelf-stable stuff, which has been pasteurised and lost its probiotic benefits). Try adding a forkful to salads, toss it into grain bowls or wraps, or serve it alongside grilled sausages—even veggie ones! I love the Biona beetroot sauerkraut which is fab with salads!

Kimchi: This Korean staple is spicy, tangy, and utterly delicious. Try it in fried rice or on top of avocado toast or eggs.

Miso Paste: This is a wonderfully versatile fermented soybean paste. Stir it into soups, use it in salad dressings, or dollop it onto roasted vegetables. A little goes a long way!

Make Your Own

If you really get into it then Tim Spector has loads of ideas for making your own kimchi and sauerkraut in his book Food For Life Cookbook. It’s really easy to do and you can use up load of old veg, to save them going to waste.

The Zoe website has loads of great recipes including ones using kefir and other fermented foods. Check them out here.

Give It Time

Your gut might need a little time to adjust, especially if you’re not used to eating fermented foods. Start small and gradually increase your intake. Trust me, your digestive system will thank you for taking it slowly.

So, what are you waiting for? Give fermented foods a go. Add a little, see how you feel, adjust, and let me know how it goes.

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