TouchCare Lifestyles

Discover Gut Healthy Superfoods: Kimchi & Natto

Smart Nutrients & Supplements by Mijung & Samuel

If there’s one thing I’ve learned from two decades of exploring food and wellness across Korea and Japan, it’s this: gut healthy superfoods kimchi and natto can be the foundation for healing and better health.

In today’s fast-paced world, we’re always looking for that extra edge to keep our energy up, digestion smooth, and immunity strong. And sometimes, the answer doesn’t come from a supplement bottle but from the humble, fermented foods that have been nourishing cultures for centuries. Enter the gut healthy superfood champions: Korean Kimchi and Japanese Natto.

These are not just trendy health foods; they’re powerful, natural sources of probiotics that can transform your gut health, improve your immunity, and even support mental clarity. I’m speaking not just as a wellness advocate, but as someone who’s lived this.  Month after month, for 20 years, I traveled across Pacific to Korea and Japan and discovered the deep healing power of these traditional staples in person.

Let’s take a closer look at why you should be adding gut healthy superfoods, Kimchi and Natto to your wellness routine.o

What Are Probiotics...
and My Introduction to Gut Healthy Superfoods

Probiotics are the good bacteria that live in your gut.

Probiotics are your internal support team for Digestive Balance, Nutrient Absorption, Immune Strength, and Mood & Brain Health.

Your body operates more efficiently when your gut is balanced. Probiotics help restore that balance, especially after antibiotics, illness, or a diet high in processed foods. Studies even show a link between probiotics and better emotional resilience and focus.While probiotic supplements are easy to find, natural foods like Kimchi and Natto offer so much more. They not only deliver live cultures but also provide enzymes, vitamins, and nutrients that work together to support your health in a more complete and natural way.

My travels to Japan and Korea also became immersive cultural deep-dives. I tried everything from Michelin-starred dishes to simple street food on the corners, and my respect for their culinary traditions only grew stronger with time.

Out of all the flavors I experienced, Kimchi and Natto became two of my personal favorites.  Yes, they are acquired tastes but health and wellness impact will help you go over the step.   They’re flavorful, powerful, and surprisingly comforting. These gut healthy superfoods may take a little getting used to, but they’re worth the effort.

  • Kimchi brings a spicy kick that wakes up any dish and your digestion. It’s the ultimate probiotic superfood for your gut.
  • Natto has an earthy, fermented flavor and sticky texture. It might be an acquired taste for you too, but it quickly won me over with its health benefits and morning protein punch.

These gut healthy superfoods have become a meaningful part of my diet, and I enjoy them practically every day in many different ways.  For example: morning coffee with Kimchi at sunrise has become a tradition with my good friend, Frank Anderson. Yes, a cup of black coffee with Kimchi to start the day!  Life is good…

Natural Probiotic-Rich Foods to Add to Your Diet

Before we dive deeper into Kimchi and Natto, here’s a broader list of probiotic-rich foods worth adding to your daily life:

  • Yogurt & Kefir: Fermented dairy that supports digestion and immune function.
  • Kimchi & Sauerkraut: Spicy or tangy, both pack a probiotic punch.
  • Kombucha: A fizzy, fermented tea rich in good bacteria and antioxidants.
  • Tempeh & Miso: Great plant-based options, especially for vegans and vegetarians.

These foods naturally increase the diversity of your gut microbiome — essential for gut health, digestion, and immune resilience.

Why Kimchi & Natto are Gut Healthy Superfoods

Kimchi: Korea’s Gut Healthy Superfood Powerhouse

Kimchi is a staple in Korean cuisine made from fermented vegetables like napa cabbage, garlic, ginger, and chili flakes. It’s rich in Lactobacillus, one of the most powerful probiotic strains.

 

Health Benefits of Kimchi includes:

  • Improved Digestion and gut balance
  • Stronger Immunity through gut-bacteria support
  • Anti-inflammatory and Antioxidant Effects
  • Metabolism Support for energy and weight regulation

Serving Tips: Add it to fried rice, grilled BBQ pork or steak, scrambled eggs, grilled sandwiches, or even pair it with your morning coffee. You’d be amazed at how versatile Kimchi can be.

Natto: A Japanese Gut Healthy Superfood Staple

Natto is made from fermented soybeans and contains Bacillus subtilis, a unique probiotic strain. It’s sticky, a little funky-smelling, but absolutely worth getting used to.

 

Health benefits of Natto:

  • Supports Gut Health with high probiotic content
  • Heart Health Boost thanks to the enzyme natto kinase
  • Bone Support due to high vitamin K2 content
  • Enhanced Immune Function

Serving Tips: I love mine with warm rice, dried seaweed, sesame oil, a drizzle of soy sauce with wasabi, and chopped green onions. It’s not only nutrient-rich but also surprisingly delicious once you get accustomed to the taste.  Very good source of proteins.

Final Thoughts: Gut Healthy Superfoods to Fuel Your Life!

Kimchi and Natto are more than cultural icons. They are gut healthy superfoods that deliver real, measurable health benefits.

By incorporating them into your regular meals, you’re nurturing your gut, supporting your immune system, digestion, heart, and even your mental health.

And here’s the truth: you don’t have to overhaul your diet overnight. Just start by replacing one processed item with a probiotic-rich food. Maybe swap out a side of chips for Kimchi or add a spoonful of Natto to your breakfast.   Maybe Kimchi and Coffee… just ask Frank how much enjoy them.

Little changes, done consistently, lead to long-term wellness.

Ready to get started?

🛒 What We Use at Home (and When We Don’t Make It Ourselves)

While we love making our own fermented foods, we’ve also found a few store-bought options we trust and enjoy:

If you’re looking for a daily probiotic supplement to support gut health on the go, we personally recommend:

Stay tuned for upcoming posts where I’ll share my favorite kimchi and natto recipes to make your journey even more delicious.

As an Amazon Associate, I earn from qualifying purchases—at no additional cost to you. These are products we use ourselves or trust.

More Resources for Gut Health.  Here are a few trusted sources that further explore the benefits of fermented foods:

Stay tuned for upcoming posts where I’ll share my favorite kimchi and natto recipes to make your journey even more delicious.

Your gut will thank you.