Ahh, yes gut health! When it comes to keeping you healthy, happy and strong, no topic is ever off the table or too “awkward”. That’s why your Results Fitness coaches are here after all!

So, do YOU have a healthy gut? Things moving and grooving as they should?

As a nutrition coach, this is an important topic because as you know, how you feel and how your body functions is directly impacted by the foods you eat.

And, when it comes to a “healthy gut” there are definitely ways to make your gut healthier: eat superfoods!

What is a “superfood” you might be asking?

Superfoods are nutrient-rich foods considered to be especially beneficial for your health and well-being. While many different superfoods come and go to take the spotlight, there is one in particular that has stood the test of time: fermented foods!

Officially, fermented foods are foods or beverages produced through controlled microbial growth and the conversion of food components through enzymatic action.

Say what?! Yes, it may sound strange BUT hear me out:

Fermented foods are created using the same process when making beer! wine! bread! yogurt!

Whoa – who knew?!

And, chances are you already eat these foods- stuff like yogurt, sauerkraut, kimchi, kefir, apple cider vinegar, and kombucha.

If any of these foods are new to you, here is a quick description:

  • Kefir– a fermented milk drink similar to a thin yogurt

  • Kimchi– an array of fermented vegetables including napa cabbage, radishes, onion and garlic

  • Kombucha– fermented black or green tea

  • Sauerkraut– fermented cabbage

Why are fermented foods so good for you?

Fermented foods contain probiotics: a “good” type of live bacteria helping to keep your gut healthy and your digestion moving smoothly, if you catch my drift. Probiotics are naturally found in fermented foods so you can easily reap the many benefits without much work!


Fermented foods provide a plethora of health benefits-let’s discuss:

#1. IMPROVED + HEALTHY DIGESTION! Like I just said, fermented foods keep things moving which helps eliminates excess bloat and discomfort.

#2. IMMUNITY! Foods containing high probiotic counts boost your immune system and reduce risk of infections like the common cold. And, if you are sick, you definitely want to be eating probiotic rich foods as they help speed up the recovery process (that’s kinda awesome!).

#3. AID IN WEIGHT LOSS! While more research on this is needed, early studies found certain strains of probiotics have links between weight loss and a reduction in belly fat.

Plus, fermented foods are super tasty and a great addition to your dishes and meals! If you are new to the fermented food world, no worries. I am sharing a few recipe ideas below to get you started so keep reading!


When your gut health isn’t right, this can lead to a variety of side effect and symptoms – some more obvious than others. Here are 4 possible warning signs your gut health can use a little love and attention:

UPSET STOMACH– Frequent bouts of gas, bloating, constipation, diarrhea, and heartburn; all uncomfortable symptoms you immediately feel.

FATIGUE- Did you know a good chunk of our serotonin (hormone affecting mood and sleep) is produced in the gut? That means lack of proper gut health can hinder and interrupt sleep. Crazy, right?!

UNINTENTIOANL WEIGHT CHANGES- Poor gut health can impair your body’s ability to absorb nutrients, affecting your body’s fat storage and blood sugar regulation.

SKIN CONDITIONS- Inflammation of the gut caused by a poor diet or food allergies may cause “leaking” of certain proteins into the body; which can irritate the skin.

Now, keep in mind these things are NOT strictly caused by poor gut health but, something for you to monitor and always be mindful about.


Thinking it’s time to add fermented foods to your regular diet but not sure how? Here are 6 easy ways to immediately start incorporating these foods:


  • Smoothies-Blend yogurt or Kefir into a smoothie

  • Oatmeal- Add a spoonful or two of yogurt to top off your morning oatmeal

  • Scrambles- Add a bit of kimchi to a breakfast scramble or breakfast burrito


Word of caution: When introducing fermented foods into your diet, take it slow!

Fermented foods can cause gas and bloating when eaten in large quantities. Try a few bites first to see how your body reacts and over time, increase your intake.

For example: start out by adding a tablespoon or two of sauerkraut to a salad or, a few tablespoons of probiotic yogurt to your smoothies.

Pay attention to how you feel and how your body responds after and gradually increase from there.

Remember, a healthy gut is very important for your overall health so give this fermented foods things a try!

And, if you have questions or need help adding these foods into your diet, let’s chat!

Stay Fueled

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