Fermentation isn't new. It's one of humanity's oldest food preservation methods, predating refrigeration by thousands of years. But somewhere between industrial food production and our modern obsession with sterility, we lost touch with the fermented foods that sustained cultures for generations.
You've heard of kombucha. You've tried kimchi. Maybe you've even dabbled in sauerkraut or kefir. But what about ayran, airag, or injera? These are the fermented foods that never made it onto trendy café menus - yet they offer some of the most potent gut help you can get. The gut-brain connection they support is the same reason supplements like Essentials Plus work so effectively.
Why Fermentation Matters for Gut Care
Fermented foods are alive. They contain billions of beneficial bacteria that colonise your gut, support digestion, strengthen immunity, and influence mood through the brain gut axis.
The strains in traditional ferments are often more diverse and resilient than commercial probiotics. They've evolved alongside human digestion for centuries, surviving stomach acid and actually colonising your gut.
Modern diets are probiotic-poor. Pasteurisation, processing, and our squeamishness around "live" foods mean most of us run on depleted microbiomes. The result? Bloating, brain fog, weakened immunity, inflammation.
Fermented foods fix that. And the rarer the ferment, the more unique the microbial diversity.
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Ayran (Turkey)
Ayran is yogurt blended with water and salt, whisked into a frothy, refreshing drink. Consumed across Turkey and Central Asia for centuries, it's served everywhere from village homes to city cafés as the perfect post-meal digestif.
The fermentation breaks down lactose, making it tolerable even for those with mild lactose sensitivity. It's rich in Lactobacillus bulgaricus and Streptococcus thermophilus, strains that support gut barrier function and reduce inflammation. The salt provides electrolytes, making it a natural rehydration drink.
Blend equal parts yogurt and cold water with a pinch of salt. Drink it chilled.
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Airag / Kumis (Mongolia)
Fermented mare's milk - lightly alcoholic, fizzy, tangy. For nomadic communities across Mongolia and Central Asia, it's been a staple for centuries, valued for endurance and gut care.
Mare's milk is lower in fat and higher in lactose than cow's milk, creating perfect conditions for wild lactobacilli. The result is tart, effervescent, and packed with Lactobacillus acidophilus. Nomadic herders credit it with improving digestion and immune resilience during harsh winters.
Unless you're travelling through Central Asia, airag is difficult to source. The traditional experience involves drinking it fresh from a leather sack.
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Natto (Japan)
Fermented soybeans with a sticky texture and pungent aroma. Polarising, yes, but in Japan's longevity regions like Okinawa, it's a breakfast staple.
Natto is fermented with Bacillus subtilis, producing nattokinase (linked to cardiovascular health) and massive amounts of vitamin K2. K2 directs calcium into bones and teeth, away from arteries. This is why natto consumption associates with lower osteoporosis and heart disease rates.
Bacillus subtilis is spore-forming, surviving stomach acid to reach your intestines intact. There it supports gut health, reduces inflammation, and improves nutrient absorption.
Stir it into rice with soy sauce and spring onions. Or start small in miso soup.
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Dongchimi (Korea)
Water-based radish kimchi is light, refreshing, far less fiery than regular kimchi. Traditionally consumed in winter as a palate cleanser.
Slow fermentation at cool temperatures allows Lactobacillus plantarum to thrive without chilli heat. The liquid itself is prized for probiotics. Many Koreans drink dongchimi brine like a tonic.
The mild fermentation and high water content make it incredibly hydrating and easy on digestion. It's rich in electrolytes, probiotics, and enzymes that reduce bloating and promote gut motility and gut health.
Serve it chilled alongside heavier meals. Drink the brine straight.
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Kanji (North India)
Deep purple, intensely tangy, made from black carrots and mustard seeds, fermented in sunlight for days. Consumed in North India during winter for its digestive fire and gut health benefits.
Black carrots are rich in anthocyanins - antioxidants that support cardiovascular health. Fermentation amplifies these while generating Lactobacillus plantarum. Mustard seeds add antimicrobial properties and stimulate digestive enzymes.
High acidity and probiotics improve stomach acid production, reduce bloating, and support breakdown of heavy meals. It's naturally detoxifying.
Peel and chop black carrots. Add mustard seeds, salt, water. Leave in sunlight for 3-5 days. Drink a small glass with meals.
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Viili (Finland)
Thick, creamy, ropey. When you spoon it, it stretches into viscous strands. Geotrichum candidum gives viili its unique consistency.
It's one of the gentlest fermented dairy products: lower in acidity than yogurt, easier on sensitive stomachs. Lactococcus lactis and Leuconostoc support immune function and reduce inflammation.
Finland has long winters, limited sunlight, yet impressive longevity rates. Fermented foods like viili provide gut health support and immune resilience.
Eat it for breakfast with berries or honey. Use as a smoothie base.
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Injera (Ethiopia)
Spongy, sour flatbread made from teff flour and water, fermented for days until tangy and airy. Forms the base of nearly every Ethiopian meal.
Teff is gluten-free, rich in iron, calcium, and resistant starch. Fermentation breaks down antinutrients, making minerals more bioavailable. Wild yeasts and lactic acid bacteria create complex microbial ecosystems.
The fermentation increases nutrient bioavailability while adding beneficial bacteria. Resistant starch acts as a prebiotic, feeding good bacteria already in your system.
Used as both plate and utensil - tear off pieces to scoop up stews and vegetables.
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Labneh (Middle East)
Strained yogurt, fermented longer and pressed until thick and spreadable. Often stored in olive oil jars where it develops deeper flavour and stronger probiotic profile.
Straining removes whey, concentrating protein, fat, and beneficial bacteria for gut health. The result is creamier, tangier, more probiotic-dense than regular yogurt. Lactobacillus bulgaricus and Streptococcus thermophilus in higher concentrations. Longer fermentation means more complete lactose breakdown.
Spread on flatbread with olive oil and za'atar. Use as a dip or topping.
The Brain Gut Connection
These foods represent thousands of years of human trial and error - cultures figuring out how to support digestion, immunity, and longevity through fermentation.
Modern gut health often focuses on supplements. But the microbial diversity in a spoonful of natto or a glass of ayran is far more complex than any other food you might have.
Here's the reality: most of us aren't eating fermented foods daily. And even if you wanted to, sourcing airag or ogi isn't easy.
But the gut-brain connection matters. Your gut produces 90% of your body's serotonin and communicates directly with your brain via the vagus nerve. When your gut is inflamed or depleted, your mental clarity suffers.
Product Spotlight
That's where Essentials Plus comes in. It's designed to support the mental side of the gut-brain axis.
Essentials Plus combines adaptogens like Ashwagandha and Rhodiola Rosea to help manage stress, alongside cognitive enhancers like Lion's Mane Mushroom, Bacopa Monnieri (Brahmi), and CDP Choline to support memory, focus, and mental clarity. L-Theanine provides calm focus without jitters, while NZ Pine Bark (Enzogenol) delivers antioxidant protection against oxidative stress.
When your gut is thriving, supported by fermented foods and good nutrition, and your brain is supported by the adaptogens and nootropics in Essentials Plus, you're working with your biology.
