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- Some condiments, like sauerkraut, kimchi and hummus, offer probiotics and prebiotics that support your gut.
- Fermented foods such as pickles and yogurt naturally add live, beneficial microbes that support digestion and immune function.
- Simple swaps—like using hummus instead of mayo or adding a spoonful of kimchi—can boost gut health without changing your favorite meals.
If you think condiments are just a sweet or savory pop of flavor to accompany your main dish, think again. These pantry and fridge staples can do so much more than just jazz up your meal. Some condiments are packed with prebiotics, probiotics and other compounds that can support a balanced gut microbiome, which can support healthy digestion, immune health and even improve mood. And a few smart swaps can help you give your gut a little boost without sacrificing taste.
Your gut is home to trillions of bacteria, fungi and other microorganisms—collectively known as the microbiome. When this system is balanced and diverse, it does more than just help with digestion. A healthy microbiome has been linked to lower levels of inflammation, a stronger immune system and even benefits for mental health. While gut-related supplements have grown in popularity, food sources offer a natural, delicious way to nurture your microbiome. Condiments can be surprisingly powerful—and they’re easy to add to foods you already enjoy.
1. Fermented Pickled Veggies
Many people think they need to overhaul their diets to support their gut health. The truth is, adding just a spoonful or two of the right condiment can make a meaningful difference over time. Fermented foods are a natural source of live microbes that can benefit your body, and they last longer in the fridge, which helps reduce food waste. “Fermented veggies are one of my favorite gut-friendly condiments,” says Amanda Sauceda, M.S., RD. “You can sprinkle fermented red onions or a spicy curtido on tacos, or stuff fermented pickles into wraps and sandwiches.”
Fermentation increases the digestibility of foods, making nutrients easier to absorb and boosting gut-supporting compounds. It also helps your gut microbiome thrive. “Most people lack fiber in their diet,” Sauceda explains. “Fermented veggies are not only a good source of fiber, but the fermentation process creates even more gut-friendly microbes.”
Kate Scarlata, M.P.H., RDN, encourages making fermented foods a regular part of meals. “Add a fermented food to at least two meals per day,” she says. By starting with just one fermented food, you can easily add variety to your meals and strengthen your gut health over time.
2. Sauerkraut
Sauerkraut is a tangy, crunchy classic made from fermented cabbage. It’s packed with probiotics and fiber, both of which support a healthy gut. Plus, it can be a tasty addition to everyday meals. Try it on sandwiches, mixed into salads or spooned over grain bowls for a punch of flavor and gut-friendly benefits. Because it’s so widely available and easy to store, sauerkraut is one of the simplest ways to start adding fermented foods to your routine.
3. Kimchi
Kimchi, a traditional Korean side dish made from fermented cabbage and radishes, was a top pick among the dietitians we spoke with. “Kimchi is easy to put on tacos, sandwiches or toast,” says Roxana Ehsani, M.S., RD, CSSD. “You can even mix it into ground meat or use it as a salsa. Adding just a spoon or two of kimchi can elevate any dish while supporting gut health.”
Kimchi offers both probiotics from fermentation and fiber from vegetables, making it a double win for gut health. Ehsani explains, “Probiotics are live bacteria that promote a balanced and diverse gut microbiome, while fiber feeds the good bacteria already living in your gut.” Because kimchi is naturally spicy and tangy, it’s a flavorful way to add both crunch and beneficial bacteria to your plate.
4. Chile Peppers
Chile peppers aren’t just about heat—they can also provide unique gut- health benefits when enjoyed regularly in foods like hot sauce, harissa, gochujang or chili crisp. “Capsaicin, the compound that gives chile peppers their heat, may actually help reduce chronic gut pain when eaten regularly,” says Tamara Duker Freuman, M.S., RD, CDN. “When you consume capsaicin daily, the nerve cells in your gut that sense pain become desensitized, which can decrease pain signals sent to the brain.”
Chile pepper–based foods also tend to include other plant-based ingredients like garlic and herbs, which contain polyphenols—compounds with antioxidant and anti-inflammatory properties. Freuman explains, “These ingredients can support overall gut health and reduce inflammation. Regularly including a variety of them may even lower the risk of chronic diseases like heart disease and some cancers.” To keep things healthy, choose products with simple ingredient lists and minimal added sugars or sodium, and use small amounts to add a big burst of flavor.
5. Hummus
Not all gut-friendly foods are spicy or fermented. Toby Amidor, M.S., RD, turns to hummus for both flavor and function. “Hummus has been part of my everyday eating pattern since childhood,” Amidor says. “I spread it on toast with an egg and chopped salad for breakfast or use it in a turkey sandwich for lunch.”
Made from chickpeas, hummus provides fiber that acts as a prebiotic, feeding the beneficial bacteria in your gut. Amidor suggests using it as a simple swap for mayonnaise in sandwiches or wraps to add creaminess and nutrients without overhauling your diet. When buying hummus, check the label for added sugar or saturated fat. “Chocolate hummus or certain dessert flavors can be higher in these nutrients,” she notes. “They’re fine occasionally, but not for daily use.”
6. Greek Yogurt
Strained (such as Greek-style) yogurt is a versatile, creamy option that brings both flavor and gut-health benefits to your plate. EA Stewart, RDN, calls it her No. 1 gut-friendly pick. Greek yogurt supports gut health by providing probiotics, beneficial bacteria that may help improve digestion, support a healthy microbiome and alleviate gastrointestinal issues such as diarrhea, bloating and constipation.
“I use it as a substitute for sour cream or mayonnaise,” she says. “Or when I want the taste of mayo without the extra calories, I mix up a 50/50 combo of mayo and Greek yogurt. It tastes just as delicious!” Stewart loves using plain Greek yogurt on baked potatoes, in fish tacos mixed with lime juice or salsa or blended with mayonnaise for homemade chicken salad. It also adds richness to vinaigrettes when you want a creamier salad dressing. “In addition to the probiotics, you also receive the added benefit of extra protein, and it’s lower in calories,” says Stewart. Greek yogurt weighs in at 12 grams of protein per ½-cup serving.
When shopping, Stewart recommends choosing plain, unsweetened varieties and ensuring the yogurt contains live, active probiotic species. “Look for the name of the bacterial species on the label,” she says.
Gut-Friendly Shopping Tips
Choosing foods that truly support gut health can be tricky, especially since the term “probiotic” isn’t strictly regulated. Scarlata explains, “For a food to contain probiotics, the microbes must be listed on the label down to the strain level. For example, Bifidobacterium longum subsp. infantis 35624. If only the genus and species are listed, it may not contain a proven probiotic.” Ehsani adds that it’s important to check for three green flags: short, whole-food ingredient lists; live and active cultures clearly stated on fermented foods; minimal added sugars, ideally 5 grams or less per serving.
Sauceda recommends doing a quick fridge and pantry inventory. “Figure out which foods you use the most, then decide which gut-friendly versions you might want to bring in,” she says. “If you like spicy additions, try fermented sauces or jalapeños. If you prefer dips, keep avocados or canned beans on hand to make your own.” Taking a few minutes to read labels and compare products can help you make smarter choices that support your gut health in the long term.
Easy Ways to Add Gut-Friendly Foods
You don’t need to revamp your diet to reap the benefits. Start by adding a small spoonful to foods you already enjoy: Mix kimchi into grain bowls or scrambled eggs. Toss roasted veggies with tahini. Use hummus instead of mayo in sandwiches or as a dip for veggies. Add yogurt-based sauces to tacos or baked potatoes. Try miso paste in salad dressings or soups for a burst of umami flavor.
Keep fermented foods refrigerated and consume them before their expiration date to ensure you get the most probiotic benefits. And don’t forget to stay hydrated: Water is essential for healthy digestion. Carry a reusable bottle and try adding citrus slices or herbs for flavor without added sugar. As Sauceda says, “You don’t need to eat new foods—just find new ways to enjoy the ones you already love.”
Our Expert Take
Condiments aren’t just flavor boosters. They can be powerful allies for your gut. By choosing fermented foods like sauerkraut and kimchi, spicy options like chile peppers, and prebiotic-rich choices like hummus, you can build a healthier microbiome one meal at a time—while keeping every bite delicious.
