Top 5 Fermented Foods for Gut Health & Immunity

As the weather cools down, cold and flu season tends to make an unwelcome return. For many families, that means keeping the medicine cabinet stocked and tissues close at hand. But what if there was a natural, delicious way to help keep your family healthy? Enter: fermented foods! 🥬

Fermented foods are PACKED with probiotics, which support gut health and strengthen the immune system. Many don't know it, but about 70% of your immune system is in your gut. 

When our gut is healthy, our body is better equipped to fight off germs, making these foods a must-have for the cold and flu season. Plus, they’re great for kids and easy to sneak into meals they’ll love!

Below are the top 5 fermented foods to incorporate into your family’s diet to boost immunity and well-being.

1. Yogurt

Yogurt is a staple in many households, and for a good reason! It’s rich in probiotics and vitamin D, both of which help keep the immune system functioning properly. Kids love it because it’s creamy and delicious, especially when topped with their favorite fruits, honey, or granola. Opt for plain, unsweetened yogurt to avoid added sugars, and if your child needs a little extra sweetness, stir in a spoonful of natural fruit puree.

Tip: Make it fun by letting kids build their own yogurt parfaits with toppings!

2. Sauerkraut

This traditional fermented cabbage is rich in vitamins C and K, along with beneficial bacteria that promote gut health. Though it may seem like a more grown-up food, there are ways to make it kid-friendly. Serve a small spoonful on a hot dog, mix it into quesadillas, or use it as a topping for burgers. The slight tang can be a fun new flavor for adventurous little eaters. Plus, you only need to consume about 1 tablespoon of sauerkraut a day to reap its health benefits - meaning a little bit goes a long way!

Tip: Homemade sauerkraut is incredibly easy to make and generally healthier than store-bought. All you need is cabbage, salt, and one of our fermentation crocks to get started!

3. Kefir

Think of kefir as a drinkable yogurt. It’s creamy, tangy, and filled with a wide range of probiotics that support digestion and immune function. Kids might enjoy it straight from a glass, mixed into smoothies, or even frozen into fun popsicle molds for a healthy, tasty treat.

Tip: Try berry or vanilla-flavored kefir to introduce it to kids for the first time. They’ll love the taste, and you’ll love the benefits!

4. Pickles

Who doesn’t love a good, crunchy pickle? Unlike the pickles you might buy off the supermarket shelf, naturally fermented pickles contain a host of probiotics that support gut health. Kids can munch on them as snacks, pack them in lunchboxes, or enjoy them alongside their favorite sandwiches.

Tip: Making your own pickles at home is easier than you think! With our starter jars, you can get creative and add your favorite herbs and spices to make a batch that’s uniquely yours.

5. Kimchi