Eating a diet full of fermented foods, like sauerkraut, kimchi, and fermented vegetables, and consuming kombucha tea can greatly reduce inflammation that’s often connected with chronic diseases. Probiotic supplements are another option but eating fermented foods can be better.

You can practically ferment almost food you like in the comfort of your home. All you need is a jar, water, salt, some spices or herbs, and a little time.

Fermentation has been used historically as a food preservation process where sugars are broken down by bacteria and yeasts. As such, fermented foods are a great source of probiotics because they contain live bacteria. Good bacteria help break down complex carbohydrates that you eat. This fermenting and metabolizing process results in other substances that are beneficial to your body, too.

Some people use a starter culture as a shortcut, which is fine. But never use vinegar—as food companies tend to do with sauerkraut and other dishes—because it kills the live bacteria, defeating the purpose of fermentation. When you buy fermented foods, make sure they were prepared naturally, without the use of vinegar.

Fermented foods nutrition is important for increasing antibodies and building a stronger immune system. Plus, these foods regulate the appetite and reduce sugar and refined carb cravings.

Adding more fermented foods to your diet is a great way to give your gut health a boost. In addition to their probiotic content, these healthy ingredients also supply a steady stream of the vitamins, minerals, and nutrients that your body needs.