Heartburn Begone: 5 Fermented Foods That Foster Healthier Digestion

A few months after my fortieth birthday, the fiery phantoms appeared. 

Whether it was the second I laid down or a surprise attack at 1 a.m., the greasy slice of pepperoni pizza or towering burger crowned with jalapenos and cheese would come back to haunt me with a throat-searing, red-hot vengeance that had me gasping and standing up, hoping for the inferno to subside.

As we age, heartburn intensifies, and that innocent plate of chili fries or onion rings that we could have scarfed down with confidence a decade prior becomes a midnight menace. High-fat, greasy foods are directly linked to heartburn and Gastroesophageal reflux disease, or GERD. Fortunately, I found fermented foods, which foster a healthy gut biome and keep me in blissful, calm sleep all night long.

As we age, heartburn intensifies, and that innocent plate of chili fries or onion rings becomes a midnight menace.

Five Fermented Heavyweights

Sauerkraut

Keto-friendly, low-sugar sauerkraut is a fab snack on its own and an inspired addition to any type of grilled meat, chicken, or tuna salad. I’ve even paired it with avocado. The combination of mild avocado and zippy sauerkraut just works. You can pick up sauerkraut in virtually any supermarket, but be sure to read the label for sneaky excess sugar. Or you can make it at home with green cabbage, white vinegar, caraway seeds, and salt. It’s dead simple, lasts for weeks in your fridge, and is brimming with probiotics that will keep your gut happy and your body heartburn-free.

Kombucha

Kombucha hits right for me on a few different levels. It’s naturally effervescent, so it’s a smart alternative to soda. It’s lower in carbs and packed with plenty of antioxidants. The trouble with kombucha, especially store-bought varieties, is the sugar content. Reading labels and looking for low-sugar brands will serve you well. You can also make kombucha at home with a starter SCOBY, a mixture of yeast and active bacteria that jump-starts the fermentation process and transforms your tea into a bubbly beverage that will benefit your body. 

Yogurt and Kefir

Traveling throughout the world opened my eyes to the glorious array of fermented milk products that I can enjoy, savory or sweet. Kefir and yogurt are two of my absolute favorites. Kefir is tangier, drinkable, and nutrient-dense popular in Eastern Europe, especially places like Armenia, where it’s known as matsun and mixed into savory soups. In Georgia, you can buy bottled kefir to drink or splash on some granola and fruit in the morning.

Yogurt is another gift to your gut, but store-bought varieties can come with a hefty sugar price tag. I buy plain Greek yogurt, skyr, or matsoni and stay away from fruit-at-the-bottom varieties with unwanted sugar and plenty of processing.   

Yogurt is another gift to your gut, but store-bought varieties can come with a hefty sugar price tag.

Kimchi

I first discovered kimchi in Hanoi, Vietnam. Kimchi originated in Korea but is ubiquitous in Southeast Asia and has a phenomenal umami flavor, thanks to the added fish sauce. It’s essentially Asian sauerkraut. I’ve never made kimchi myself, but I know the basics: cruciferous vegetables, radish, salt, garlic, ginger, fish sauce, and pepper to taste. It’s also wonderfully versatile with applications that range from spicing up a plate of scrambled eggs to piling atop a meat and veggie stirfry. You can also enjoy it plain, in small portions, as a salty and ultra-healthy snack.  

Pickles

While the jury is out on whether gulping pickle juice will tame your heartburn, pickles are welcome guests in your gut biome and can be healthy as long as you keep an eye on the sugar and sodium levels. Store-bought bread-and-butter pickles generally have a deceptively high amount of sugar in the brine, whereas dill pickles are a safer bet. If you’re watching your salt, pickling at home is a smart play and easier than you might think. You just need some cucumbers, white vinegar, garlic, water, salt, and a sprinkle of dill seeds. Make sure that your jars are airtight. I like to use wide-mouth mason jars with a seal to ensure that my pickles are protected, then pop them into the fridge to do their thing.

These five foods are always in my regular rotation, and once I started incorporating them into my diet, my gut health improved exponentially.

A Happy Gut and Restful Nights

These five foods are always in my regular rotation, and once I started incorporating them into my diet, my gut health improved exponentially. Some runners-up include kvass, a northern European and Russian non-alcoholic beverage made with rye bread, and tempeh, a type of Indonesian fermented soy meat that stands up to grilling or pan-searing and is fantastic with cauliflower rice and a bit of seasoning. 

My college days of chowing down on taco pizza and cheese fries with zero repercussions are far behind me. Now, when I hear the siren call of hot wings, I play the tape forward, think about its flaming late-night revenge, and reach for something that will quell my cravings and keep my stomach feeling fantastic.

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