7 Best Fermented Foods for Ulcerative Colitis

Ulcerative colitis (UC) is a condition that causes inflammation and sores in your digestive system. It can also give you diarrhea, bloody stools, and cramping. Doctors don’t know why you get UC, but most agree that an imbalance in your gut bacteria contributes to it. Studies suggest that eating a diet rich in fermented foods that have certain bacteria can reduce inflammation and replenish your gut biome, though it won’t cure UC.

Kefir is a fermented drink similar to yogurt. It’s made with kefir grains mixed with milk and left to ferment. It's full of yeast and lactic acid bacteria, including F. saccharivorans, which your gut biome is lacking when you have UC. If you’re new to kefir, try 1 cup a day, and look for brands low in sugar. Kefir can also be made with water, so choose a non-dairy option if you’re allergic to milk.

Tempeh is a protein made from fermented soybeans. It tastes similar to tofu but has a chewier texture. It's a great alternative to meat; just avoid it if you have a soy allergy. Like other fermented foods, tempeh is high in probiotics, as well as protein, dietary fiber, and vitamins. Studies on animals show eating tempeh may support gut health and reduce inflammation from UC, but we need more research to know how these translate to people. 

Greek yogurt is thicker, creamier, and tangier than regular yogurt because it’s strained several times to remove more whey. Greek yogurt is rich in probiotic strains like B. animalis, but some research suggests that it’s higher in probiotics like Lb. helveticus and S. thermophilus than regular yogurt. When you’re buying Greek yogurt, make sure the label says it contains probiotics. Some brands are heat-treated, which kills cultures.

Kimchi is a traditional, Korean fermented vegetable condiment. It’s usually made with Napa cabbage, onions, spices, and gochugaru red pepper powder. The mixture is brined for about two days to let it ferment. A study on mice showed that kimchi and an associated bacteria, L. mesenteroides, reduced symptoms of colitis. It’s high in sodium, which could be a concern if you have high blood pressure. 

Miso is a paste made from fermented soybeans and is commonly used in Japanese cooking. Like tempeh, it’s loaded with probiotics and live cultures. Using it as a marinade or eating it as a soup, particularly during a flare-up, may help calm your symptoms. Miso is also high in sodium, though, so be aware of your salt intake if you eat a lot of it. 

Sauerkraut means “sour cabbage” in German, and you make it by adding salt to shredded cabbage and letting it ferment for three to six weeks. It’s a great source of lactic acid bacteria, in particular, Lactobacillus, which are probiotics that help your immune system and weaken UC inflammation by helping regulate your gut biome. Stick with small amounts (about 1 tablespoon) if you’re eating sauerkraut daily for its health benefits.

This slightly fizzy drink is made by adding a starter culture called a SCOBY (symbiotic colony of bacteria and yeast) to sweetened, cooled tea and letting it ferment for about 10 days. A study in mice found that kombucha significantly helped relieve symptoms of colitis, including inflammation and oxidative stress.