Chew foods thoroughlymost people today dont chew their food enough; remember, digestion starts in the mouth! Still, overall research is lacking. Chamomile tea. The fat in milk can aggravate acid reflux. This backwash (acid reflux) can irritate the lining of your esophagus. Since acid is flowing backward, aka up the esophagus, swallowing can be difficult and there could be the feeling that there's a lump in the throat. If you dont have fresh ginger on hand, a high-quality ginger supplement in capsule form taken at the onset of symptoms can help soothe symptoms. You may just want to skip on that post-dinner peppermint. That morning dose of scrambled eggs is bothersome to your LES. "Peanut butter jelly time" is no longer a time of utter enjoyment for those who battle with acid reflux. It's often treated with medication, but lifestyle changes, diet, and natural remedies can also help. Low stomach acid and poor digestion are more likely the real culprits. All the same, more human research is needed. Coconut oilis a great source of healthy fat thats also anti-inflammatory. Kimchi Benefits, According to Science | EatingWell "Sometimes cows milk can contribute to reflex, so almond milk is a great substitution," Warren says. EatThis.com is part of the AllRecipes Food Group. SeikoAki 3 yr. ago. 20 Ways to End Sugar Cravings For Good, According to Nutritionists. Red ginseng has long been used to treat impotence, but researchers are catching up with traditional medicine and studying this natural treatment. Kefir and yogurt help balance healthy bacteria in the stomach, aiding in digestion and soothing the digestive tract. peppermint. But nonfat milk can act as a temporary buffer between the stomach lining and acidic stomach contents and provide immediate relief of heartburn symptoms." Low-fat yogurt has the same soothing qualities along with a healthy dose of probiotics (good bacteria that enhance digestion). Add additional pills as necessary to keep uncomfortable symptoms at bay. Kimchi can help you solve these health issues, and many other. If you enjoy cooking, you can even make kimchi at home. Cheyenne Buckingham is the former news editor of Eat This, Not That! Whats more, the fermentation process may develop additional nutrients that are more easily absorbed by your body (8, 9, 10). In moderation, ginger is one of the best foods for acid reflux. Heck, you can even use it to punch up a burger. Drinks like coffee, tea and energy drinks can irritate an inflamed esophagus and alter how the sphincter works. These foods are highly acidic and can cause acid reflux symptoms. Acid Reflux Diet and Probiotics Bending over from the waist to relieve pain will likely not help. Spices Some spices like cayenne, chili, mustard, cinnamon, or pepper can be problematic for some people. Since spices affect everyone differently, test your own symptoms to see how you feel when consuming them. Curing acid reflux and GERD requires a multi-prong approach. Fresh and fermented kimchi are both low in calories and may boost weight loss (49). Typically, kimchi is made by fermenting cabbage and other vegetables with seasonings such as sugar, salt, onions, garlic, ginger, and chili peppers. 5.3. Did you do a double-take when you saw lentils? Pack the mixture into a large container or jar for storage, making sure to seal it properly. As mentioned briefly above, certain foods are known to cause acid reflux symptoms more than others. Kimchi is a sour Korean dish often made from cabbage and other vegetables. Methylxanthines. Those who follow a diet that is high in whole grains, fruits, vegetables and healthy fats. It's best to avoid anything mint flavored if you notice it causes you reflux or heartburn," says Rizzo. This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Keeping the digestive system healthy is also important for the brain, because the enteric nervous system, located in the gut, communicates with your brain, Cording says. For most people with acid reflux or heartburn, symptoms include: Chest pains and burning sensations Bitter taste in your mouth Trouble sleeping, including waking up feeling like you're choking or coughing in the middle of the night Dry mouth Gum irritation, including tenderness and bleeding Bad breath Gas, burping and stomach bloating after meals "It is known to be an anti-inflammatory food that can help combat symptoms of acid reflux.". Meanwhile, a test-tube study confirmed that HDMPPA displays anti-inflammatory properties by blocking and suppressing the release of inflammatory compounds (43). Then, the vegetables are fermented by lactic acid bacteria, adds Syn. Probiotics. It is rich in fibre, vitamin A, vitamin C, thiamine (B1), riboflavin (B2), calcium, and iron, and it also contains many beneficial lactic acid bacteria. May support gut health. In the past, you may have taken some of these products and pills to resolve your symptoms. For recipe ideas, here are the best oatmeal recipes. In addition, radishes are key players in keeping your gallbladder in good health. Peppermint "As a result, they can soothe the esophageal lining." For those who are not familiar with what acid reflux is and its wrath that wreaks havoc on your body, here is a rundown of what this bothersome, digestion-related disorder entails. These are naturally-occurring substances that act on the central nervous system and cause the smooth muscle tissue in the LES to relax. Though the exact link between kimchi and cholesterol isnt totally clear, several studies have found that people who eat kimchi regularly tend to have lower levels of "bad" (LDL) cholesterol. All Rights Reserved. } Regardless of whether you are consuming healthy fats or, well, not-so-healthy fats, you put yourself at risk for experiencing some digestive discomfort. It also adds delicious flavor to soups, grain bowls, and eggs, Rumsey adds. Antacids that neutralize stomach acid. Best Foods for Acid Reflux There are a wide range of foods you can eat to soothe the gut and boost your proper production of stomach acid. Dont rely on drugs. Lemon and lemon essential oil can be helpful for controlling acid reflux in some patients, although not everyone responds to this in the same way (some have a hard time with citrus products, at least initially). Spicy foods. Seriously, you might want to pick yourself up a jar (or two). What Foods are Good for Acid Reflux? A Free Guide With 11 Examples This leafy green is not only one of the best foods for a toned body, but it also ranks right up there with spinach on the alkaline scale. The spiciness gives me diarrhea and acid reflux if I eat more than 2 bites of it honestly. Usually the LES keeps a lid on things bypreventing acid from flowing back up through the esophagus. Keep in mind that those who ate fermented kimchi displayed significantly greater improvements in blood pressure and body fat percentage than those who ate the fresh dish (50). Low-acid fruits include bananas and melons such as watermelon, cantaloupe, and honeydew. It is related to gastroesophageal reflux disease (or GERD), the more severe form of these problems. That's especially thanks to the main ingredient: cabbage. One test-tube study even found that multiple strains isolated from kimchi displayed antimicrobial activity against this fungus (46, 47, 48). When taken as a supplement, this bacterium may offer several benefits, including treating conditions like hay fever and certain types of diarrhea (12, 13, 14, 15). "Lentils are a true superfood. Good choices . Fermented foods are linked to various health benefits, including improved digestion and immunity. If you suffer from acid reflux, you should know that even healthfully-raised, grass-fed beef contains a good amount of fat. We also know that kimchi's probiotics are good for our gut health, and that extends out to other systems in and functions of our body. Foods that sit in the stomach longer (hello, fatty and heavy foods!) are clickable links to medically peer-reviewed studies. "They're also naturally gluten-free and support steady, even energy.". Acid Reflux Diet: Best & Worst Foods & Supplements that Help - Dr. Axe But it is spicy, and you can just take probiotics. Excess or chronic inflammation takes a serious toll on your health over time, and probiotics (like you'll find in kimchi) "can have an anti-inflammatory effect on the gut, Cassetty says. Even though fermented foods dont typically carry foodborne pathogens, kimchis ingredients and the adaptability of pathogens mean that its still vulnerable to them. What's that you say? Historically, it hasnt always been possible to grow fresh vegetables throughout the year. Rizzo says that spicy foods can trigger acid reflux symptoms in many people for primarily two reasons. One word: bromelain. Mint and peppermint. While you want to avoid milk, ice cream, and other dairy products, kefir might be a good choice to lessen acid reflux symptoms. Despite trying to cut out the right foods, you still may be experiencing heartburn, so it's helpful to know what foods can actually fight acid reflux. document.addEventListener( 'DOMContentLoaded', function() { We Recommend Health decreasing fatty foods. Lean Meats And Seafood. And because kimchi is nourishing your gut, it's therefore a brain-booster, too. For people with acid reflux, certain foods may worsen their symptoms, such as spices and fizzy drinks. In fact, one animal study published in the Journal of Microbiology found that a specific strain of probiotic found in kimchi reduced several markers for inflammation in the gut. Seeking out foods rich in probiotics can help your stomach flourish in good gut flora that facilitates digestion and absorption of nutrients from food. Bubbling, bulging, a sour taste, and a softening of the cabbage are perfectly normal for kimchi. Heres 10 Reasons Why, Acid Reflux Symptoms, Causes and Risk Factors, Problems with Conventional Treatments For Acid Reflux, Foods to Avoid on theGERD/Acid Reflux Diet, Other Natural Remedies, Including Supplements and Essential Oils, Key Points on Acid Reflux Diet & Other Remedies, What Is Butyric Acid? Sip one cup of chamomile tea prior to bed sweetened with raw honey. Of course, you have full permission to also just eat it straight out of the jar when you're craving a little spiciness .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}Pre-Order Joanna Gaines' Third Cookbook, 9 Best Foods To Eat To Get More Vitamin D, What To Eat And What To Avoid If You Have Diarrhea, Dymatize Protein Powder: WH Editor Review, This $20 Stopper Keeps Wine Fresh For Over A Week, 50 Genius Kitchen Gadgets That are Game-Changers, 25 Things You Never Knew About Trader Joe's, The Best Strawberry Smoothie Recipes of All Time, Heres How Much Caffeine Is Actually In Matcha, These Delicious Teas Will Get You Through Winter. It may also boast other vegetables, including radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots. Like other fermented veggies and foods, kimchi is rich in beneficial probiotics, explains New York City-based dietitian Samantha Cassetty, RD. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. These changes include rethinking how you sleep and even manage stress. These foods, which are said to fan the flames of acid reflux, include meaty foods, fast food, processed cheeses, chocolate, alcohol and caffeine. Fermentation also creates an environment that allows other friendly bacteria to thrive and multiply. Boil a one-inch piece of fresh ginger in 10 ounces of water for 10 minutes. And that's not alleven a little bit of caffeine can be enough to cause heartburn symptoms to flare up, Dr. Chowdhry says. It also has the ability to quell hunger pangs, so if it's 5:30 p.m. and dinner isn't until 7 p.m., grab a stalk of celery to quiet those grumbles and help prevent the acid reflux symptoms that can keep you from sleeping. "Vegetables such as broccoli and celery are low acidic foods," Warren says. The process to make kimchi begins with brining or salting the vegetables to draw out the water, which aids in the preservation and allows the seasonings to easily penetrate. Top 5 health benefits of kimchi. Want a healthier gut? Spices like cayenne, chili, cinnamon or pepper are other types of ingredients that can be generally very healthy. Adding healthy bacteria helps to balance the digestive tracts and crowd out bad bacteria that can lead to indigestion, leaky gut and poor absorption of nutrients. And, there are a few more benefits to drinking aloe vera juice. Papain is the enzyme credible for improving your digestion and assisting your body with absorbing protein. Overuse of some antacids can cause side effects, such as diarrhea or sometimes kidney problems. When levels of melatonin are too low, stomach acid becomes more prevalent. What You Must Know , Migraine Relief: 10 Home Remedies for Common Symptoms, Neti Pot: 6 Health Benefits of Nasal Irrigation + How to Use One Safely, Pancreatitis Diet + 5 Tips for Prevention & Management, Trouble sleeping, including waking up feeling like youre choking or coughing in the middle of the night, Gum irritation, including tenderness and bleeding, And a slew of other symptoms depending on how severely the esophagus becomes inflamed or damaged. The foods that cause heartburn and that you should avoid when you have acid reflux have a few things in common. From hair trends to relationship advice, our daily newsletter has everything you need to sound like a person whos on TikTok, even if you arent. Fermented foods not only have an extended shelf life but also an enhanced taste and aroma (11). GUT HEALING FOODS like fermented pickles can improve the gut health of people that suffer from digestive issues like acid reflux, IBS, Crohn's, SIBO recovery, GERD and Diverticulitis. The foods that cause heartburn and that you should avoid when you have acid reflux have a few things in common. Best drinks for acid reflux: Tips, best practices - Medical News Today It is nutrient-dense, contains probiotics, and may help support the immune system and reduce inflammation, among many. Also, the nitrite content of kimchi varies by the type and how its prepared. There is growing evidence that fermented foods such as kimchi may improve levels of good bacteria in the gut, and may as a consequence improve symptoms such as constipation. According to Harvard Health, low-fat yogurt with fruit or nuts is a great option for breakfast. Be sure to focus on cutting out these repeat offenders from your diet first. (Perhaps you have heard doctors recommend yogurt to their patients if they prescribed them antibiotics, because antibiotics extinguish allgood and badgut bugs.) 9 Surprising Benefits of Kimchi - Healthline For comparison, 2 tablespoons of peanut butter clocks in at roughly 3.3 grams of saturated fat, whereas 2 tablespoons of almond butter clocks in at only 1.4 grams. Also, ithelps to avoid alcohol close to bedtime, or when eating other foods that can trigger symptoms. Vaginal yeast infections occur when the Candida fungus, which is normally harmless, multiplies rapidly inside the vagina. (7). The underlying reason that acid reflux/heartburn develops is due to dysfunction of the lower esophageal sphincter (LES). If you smoke, stop as soon as possible! She graduated with an M.A in Magazine Journalism from New York University and loves to debunk popular health myths. . Magnesium complex supplement. This fruit actually has an alkalizing effect on your body. We understand. Smoking. Our team aims to be not only thorough with its research, but also objective and unbiased. Though the specific mechanism isnt known, kimchi may help reduce body weight, body fat, and even blood pressure and blood sugar levels. Eating and drinking these fruits and vegetables may be beneficial to some people. day, 2022 Galvanized Media. Antioxidants help stabilize damaged cells that can accelerate the disease process, so having a high antioxidant status can protect you from chronic conditions, like heart disease, she explains. This enzyme is one of the sole reasons why pineapple is one of the best foods to eat to tame the flame of acid reflux. 6254a4d1642c605c54bf1cab17d50f1e, "In addition to its good fat andbonusplant protein, almond butter provides more magnesium, vitamin E, and calcium than peanut butter," says Sass. Here are 8 tasty, nutritious, The Korean Weight Loss Diet, or K-pop Diet, aims to help you look like the stars of K-pop a popular music genre from South Korea. We'll start with ones to avoid, and then mention quite a few that can help. All hail kale! Dont consume food three hours prior to bedallow your stomach to digest the foods from the meal and sip an herbal tea with honey to soothe digestive upset. Kimchi is a good source of beta carotene antioxidants, says Syn. Like yogurt, kimchi, a Korean staple made with fermented vegetables, is full of probiotics, making it another great choice for better digestion. Kombucha is likely to aggravate your GERD and may even increase the severity of its symptoms. For starters, ginger is notorious for its anti-inflammatory properties and is often used to treat gastrointestinal conditions. Use a ratio of 1/2 cup (72 grams) of salt to every 6 pounds (2.7 kg) of cabbage. While nutritionists generally recommend a diet high in fiber for good gut health, some evidence suggests that excess fiber may be a problem for people with chronic acid reflux, also known as gastroesophageal reflux disease (GERD). Go see your GI doctor. full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream. 11 Probiotic Foods That Are Super Healthy, What Is Fermentation? From there, store it in the fridge. This may be due to its anti-inflammatory properties, as recent evidence suggests that inflammation may be an underlying cause of heart disease (52, 53, 54). chocolate-based drinks, such as hot chocolate . Well, think twice before you pop open that second bottle, because alcohol has been shown to slow the rate at which your food snakes through your digestive system. In fact, they've been shown to have anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity. 12 Probiotic Foods for Better Gut Health - msn.com Reply. Web MD notes that fennel has the ability to relax the colon, which can help with digestive issue like colitis, and indigestion. Kimchi is a traditional Korean dish made with salted fermented vegetables. However, spicy foods are known to worsen the burning sensation associated with acid reflux in some patients. Chocolate. Another study also showed lactic acid bacteria found in Turkish dairy products. "Fennel is another known food to be used to help combat digestive problems including heartburn," Warren says. Plant-based milk full-fat cow's milk can worsen acid reflux and may be difficult for you to digest. Eating fermented foods rich in probiotics help increase the presence of good bacteria, according to Mayo Clinic. Kimchi typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers. If you are a fan of Korean cuisine or fermented food in general, you must have heard of kimchi. Cut and wash the fresh vegetables alongside the ginger and garlic. These include probiotics, which are live microorganisms that offer health benefits when consumed in large amounts (16, 17). Barrett's Esophagus Diet: Foods to Eat and Foods to Avoid - Healthline Along with its spicy kick come a number of impressive health perks. Essentially, its a Korean side dish of salted and fermented vegetables, including napa cabbage, radishes, and green onion, says nutritionist .css-7qz8rz{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#f7623b;text-underline-offset:0.25rem;color:inherit;-webkit-transition:background 0.4s;transition:background 0.4s;background:linear-gradient(#ffffff, #ffffff 50%, #feebe7 50%, #feebe7);-webkit-background-size:100% 200%;background-size:100% 200%;}.css-7qz8rz:hover{color:#000000;text-decoration-color:border-link-body-hover;-webkit-background-position:100% 100%;background-position:100% 100%;}Mia Syn, MS RD. When your gut microbiome (a.k.a. Fried foods. "Acid reflux occurs when the sphincter muscle that separates your stomach from your chest and the upper part of the stomach shift above the diaphragm," Beth Warren, MS, RDN, CDN, tells Bustle. GERD Diet: Foods That Help with Acid Reflux (Heartburn - Hopkins You may have heard to drink milk to help with acid reflux, but almond milk might be the better solution. For some, having too many probiotics can cause an overgrowth in bacteria, resulting in a slew of other stomach issues. Additional reporting by Kristin Magaldi. Chronic inflammation is not only associated with numerous illnesses but also accelerates the aging process. Munch on this snack to reap its alkalizing effects, and, similar to watermelon, get an extra boost of hydration. If you have yet to sip on some collagen-rich bone broth, make it a point to do so ASAP, especially if you're experiencing repeated bouts of acid reflux. } ); Ginger is used for digestive support around the globe. This article explains the, Without sufficient digestive enzymes, your body is unable to break down food properly, potentially leading to digestive disorders and unpleasant. Probiotic-rich foods like kimchi may help prevent yeast infections, though research is in the early stages. GERD Diet: Foods to avoid, what to eat, and plans for acid reflux When the LES is relaxed, stomach contents can more easily pass through into the lower esophagus causing heartburn. No wonder why your chest is in distress! Best Foods for Acid Reflux - Academy Of Culinary Nutrition Kimchi can be made at home using a few simple steps. The health benefits of kimchi Kimchi has been touted in the scientific literature as having anticancer and antioxidant propertiesall thanks to its phytochemicals (aka the good-for-you plant compounds). Many take a longer time to digest and can sit in the stomach, leading to acid traveling up the esophagus, Dr. Chowdhury says. When you're going out for a night with friends or a date night, you might want to splurge by pairing a beer or a glass of wine (or two) with dinner. Antacids containing calcium carbonate, such as Mylanta, Rolaids and Tums, may provide quick relief. When you suffer from reflux, your esophagus already feels like it's on fire, and the last thing you want is to eat something that ignites the flames any further. Most times people like to douse their lentils in spices and seasonings, two major culprits of acid reflux, to add some flavor to the naturally tasteless legume. "Watermelon is incredibly anti-inflammatory. A big symptom of acid reflux is a burning sensation, otherwise referred to as heartburn, which occurs when acid creeps back up the esophagus from the stomach. Manage stress. Mostly, people dont follow a recipe for kimchi. These include: Ginger Ginger is highly anti-inflammatory and immune-supportive, which is great for gut healing. Avoid these or eat them sparingly: French fries and onion rings. It's best to limit this meat as much as possible in order to keep your symptoms at bay. Pineapple and Acid Reflux: Know the Facts - Healthline Its important to start incorporating relaxation techniques into your daily routine. Avoid certain foods Just one 3-ounce serving of 85% lean ground beef contains 5 grams of saturated fat. This article was originally published on Aug. 10, 2016, Tequila Lovers, Rejoice: High Noon Has 4 New Seltzers For You, What Is A BORG? It's good in the sense it helps promote better digestion due to its high probiotic content. So enjoy 'em plain or at least go easy on the seasonings to reap their benefits. These whole grains won't cause acidity to stir; in fact, it absorbs it. I just use those basic guidelines and leave out the gochujang and add a crap ton of shredded ginger. Best. 9 ways to relieve acid reflux without medication - Harvard Health Acid reflux is a medical condition where the contents of your stomach flow back into your esophagus. The three main types of medicines to treat acid reflux symptoms or those caused by GERD are: antacids, H2RAs (histamine type 2 receptor antagonists), and PPIs (proton pump inhibitors). Is Your Coffee Addiction Giving You Acid Reflux? A 4-week study in 22 people with excess weight found that eating fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. Dont bend over. If this is a concern for you, consult your doctor. ", That morning cup of joe may just be sending your esophagus into a burning tizzy; not a great way to start the day. In fact, ongoing research is focusing not just on pharmaceutical drugs for relief of acid reflux, but also on lifestyle modifications. Some research even shows that the particular dangerous bacterium Helicobacter pylori, which is typically the root cause involving stomach ulcers, is usually combated by kimchi. For example, try yoga, meditation, art therapy or whatever helps you effectively manage stress. (. Kimchi can give you that probiotic punch, along with healthy foods like vegetables (most . Kimchi for GERD : r/GERD - reddit.com If you are going to take drugs forpain, take them close to bedtimeforthe most relief. Nonetheless, more research on the specific effects of probiotics from fermented foods is needed (9, 33, 34). Foods like French fries, fried chicken, and funnel cake actually immobilize your LES. Vitamin K plays an important role in many bodily functions, including bone metabolism and blood clotting, while riboflavin helps regulate energy production, cellular growth, and metabolism (6, 7). xhr.send(payload); If it fits into your schedule, you may want to try what is sometimes called "grazing"eating small meals more frequently rather than three large meals daily. Read on for more about the nutrition wins kimchi has to offer, and how you can DIY your own jar at home. Kefir aids in digestion and soothing the digestive tract. (Uh, sure? Because its a fermented food, it boasts numerous probiotics. Note that the numbers in parentheses (1, 2, etc.) Select a kefir that has live and active cultures that have been fermented for 24 hours. However, it may be harmful to heart health. If you choose fermentation, youll know that its ready to eat once it starts to smell and taste sour or when small bubbles begin to move through the jar. if( navigator.sendBeacon ) { Are Fermented Foods Good for Acid Reflux? - HealthierU (Yes!) Even if you enjoy Kimchi, be sure to eat it slowly to avoid overwhelming your body. People tend to overeat when their food is boring or bland, but not when foods have significant spice in them. Considering many chocolate products contain processed, fats, caffeine and sugar (a triple whammy), its one of the worst offenders. Exercise earlier in the day. "Almond milk is alkaline the opposite of acidic helping to combat acid reflux.". This article. Interestingly enough, the component in ginger that helps relieve symptoms of acid reflux is melatonin. Finally, just keep in mind that many kimchi products contain plenty of sodium, so keep your portions in check to keep from going overboard on the salt. Traditional kimchi tends to pack serious heatand that can be an issue for some people. GERD Diet: Foods to Eat and Avoid for Acid Reflux - Healthline However, certain studies have suggested that certain strains of the good bacteria found in kimchi have the antimicrobial properties to actually fight yeast infection-causing fungus, thereby reducing the likelihood of developing the infection. } Broccoli is loaded in probiotics, which are made up of good bacteria that your gut loves to flourish in. Though preparing fermented foods may seem like a daunting task, making kimchi at home is fairly simple if you adhere to the following steps (3): To make a version thats suitable for vegetarians and vegans, simply leave out the fish sauce and saeujeot. Two types commonly consumed for health benefits are ggakdugi , or spicy radish kimchi, and mul-kimchi, or .