Simple Ferments for a Healthy Gut: Why Milk Kefir, Water Kefir, and Kombucha Belong in Your Kitchen

If you were to walk into my kitchen on any given day, you'd likely see three things bubbling away on my counter: milk kefir, water kefir, and kombucha. These simple ferments have become a staple in my home, not only because they're easy to make, but because they've played a major role in my own journey toward better gut health and healing.

I know the word "fermentation" can sound intimidating. Maybe you imagine jars exploding or strange smells wafting through the house. But trust me—it’s not that scary. In fact, it's one of the most natural, ancient ways to preserve food and support your body. And once you get started, it becomes second nature.

Why Fermented Foods Matter

Your gut microbiome—the vast community of bacteria, fungi, and other microorganisms living in your digestive system—is key to your overall health. Fermented foods are rich in probiotics, the beneficial bacteria that help keep your gut balanced, digestion smooth, and immune system strong. In today’s world, where our guts are constantly under attack from processed food, antibiotics, sugar, and stress, incorporating natural probiotics through fermented foods is one of the best things you can do.

The Basic Benefits of Adding Fermented Foods to Your Diet

Incorporating fermented foods into your daily routine can have powerful, wide-ranging health benefits:

• Improved Digestion: Fermented foods introduce beneficial bacteria that aid in breaking down food, making nutrients more bioavailable and easing common digestive issues like bloating and constipation.

• Stronger Immune System: Since 70–80% of your immune system resides in your gut, a healthier gut means a more robust immune response and reduced inflammation.

• Better Nutrient Absorption: The enzymes and acids created during fermentation help your body absorb key vitamins and minerals more efficiently.

• Enhanced Mood & Brain Function: The gut-brain connection means a healthier gut can lead to improved mood, reduced anxiety, and sharper mental clarity.

• Support for Detoxification: Certain fermented foods like kombucha support liver health and help your body process and eliminate toxins.

• Balanced Gut Microbiome: Regular intake of probiotics helps crowd out harmful bacteria and supports a diverse, thriving ecosystem in your digestive tract.

Even small, consistent additions—like a few spoonfuls of milk kefir or a daily glass of kombucha—can create lasting change.

Meet the Ferments

Milk Kefir
Milk kefir is one of the easiest and most powerful ferments you can add to your life. It contains far more strains of probiotics than yogurt and is simple to make with raw or pasteurized milk. (I personally use raw milk, which my body handles so much better than pasteurized dairy.) It can have up to 61 different strains of bacteria and yeasts, and a single cup can contain up to 2.4 trillion colony forming units (CFUs)—up to 240 times the amount found in yogurt! It has a slightly tangy flavor, similar to drinkable yogurt, and is great in smoothies or on its own. Find out how I make mine here!

Water Kefir
If you're dairy-free or want a fizzy, fruit-flavored option, water kefir is perfect. Made by fermenting sugar water with water kefir grains, this light, bubbly drink becomes a probiotic-rich soda alternative. It contains a much more diverse array of probiotic strains compared to kombucha—boasting around 45–50 different strains, and containing about 5 billion CFUs per serving. It’s a favorite among kids when flavored with fruit or juice. (Note: I personally am not drinking water kefir right now as the sugar content is currently too much for my healing gut—but it's still an incredible option for many people!)

Kombucha
Kombucha is a fermented tea that's been enjoyed for centuries. It has a tangy, slightly sweet flavor and can be flavored with endless combinations. It's known for supporting liver detox, digestion, and gut health. Once you have a SCOBY (a culture of bacteria and yeast), it’s easy to maintain your own continuous brew. Kombucha can contain up to 15 billion CFUs per serving. I can't keep up with the demand for kombucha in my house—my kids drink it every day!

Note: All numbers listed are estimations of probiotic strains and CFUs. Actual counts will vary based on starter cultures, brewing time, temperature, and other factors.

Why Fermented Vegetables Are Worth Including

While fermented drinks are a great start, adding fermented vegetables to your routine can provide even more gut-healing benefits:

• Diverse Fiber & Prebiotics: Vegetables contain natural fibers and prebiotics that feed your good gut bacteria—fueling their growth and long-term survival.

• More Variety of Probiotics: Fermented veggies often harbor different strains of beneficial bacteria than what’s found in fermented drinks, helping increase microbial diversity.

• Nutrient Density: Fermenting vegetables boosts their vitamin and enzyme content—especially B vitamins, vitamin K2, and digestive enzymes—making them more bioavailable.

• Convenient & Versatile: They’re easy to add as a side dish, topping, or snack—great for busy days when you just need something you can grab and go.

• Low Sugar: Unlike some fermented drinks that start with sugar (even if it’s mostly consumed during fermentation), veggies don’t require any added sugars, making them a great option for those managing blood sugar or candida overgrowth.

Adding even just a spoonful of fermented carrots, sauerkraut, or pickles to your meals daily can powerfully support your digestion, reduce inflammation, and boost your immunity.

Don’t Be Afraid to Ferment

I know it can feel overwhelming at first. But these simple ferments are incredibly forgiving. You don't need fancy equipment or tons of time. If you can stir a spoon and cover a jar with a cloth, you can ferment. And I’ll be there to guide you!

Something Exciting is Coming!

I’ve had so many people ask me about fermentation lately, and I’m planning to launch a hands-on fermenting class soon where we’ll walk you through making milk kefir, water kefir, and kombucha in real time. You’ll see exactly how it’s done, ask questions, and leave with the knowledge and confidence to do it yourself.

If you’re curious about fermented foods, or if you’ve been wanting to support your gut but didn’t know where to start, this class is for you. Stay tuned for more details!

Want to be the first to know when the class opens? Make sure you’re on my email list so you don’t miss the announcement!