When talking about probiotics or beneficial microbes, many people often think of yogurt, kimchi, natto, or kombucha. But did you know that traditional Thai foods served alongside our meals since our grandparents' time also hide a wealth of beneficial microbes that support gut health and are very tasty to Thai palates?
Pickled Mustard Greens
A common household side dish, anyone who enjoys hot rice porridge or Khao Soi is likely familiar with pickled mustard greens. This natural fermentation process produces Lactobacillus bacteria, beneficial microbes that help balance digestion and stimulate intestinal function. Pairing pickled mustard greens with salted eggs in a spicy salad, adding them to bitter melon soup, or eating them with chili paste can refresh and detoxify the gut simultaneously.
Naem and Pla Som
Sour and spicy, good for the gut. The distinctive sourness of Naem and Pla Som comes from fermenting meat with sticky rice and garlic, producing lactic acid—a rich source of probiotics. Using Naem in fried rice or spicy salads, or frying Pla Som until crispy and eating with bird’s eye chili and sliced shallots, not only delivers bold flavors but also adds beneficial bacteria that help digest heavy meals excellently.
Fermented Khanom Jeen Noodles
Chewy and soft, fermented Khanom Jeen noodles are beloved by many. Their unique texture and aroma result from fermenting rice for several days. This process not only creates a delicious texture but also cultivates beneficial microbes for the digestive system. Ordering Khanom Jeen with spicy forest curry, chili paste, or green curry alongside fresh colorful vegetables provides both probiotics and prebiotics—microbe food—in one meal.
Shrimp Paste and Fermented Fish
The soul of Thai cuisine, essential umami seasonings like shrimp paste and fermented fish undergo long salt fermentation, becoming rich in enzymes and microbes that support gut ecosystem balance. Whether enjoying papaya salad with fermented fish, chili paste with shrimp paste, or rice mixed with shrimp paste, these dishes boost gut health in authentic Thai style. However, remember to choose vendors who cook thoroughly or use pasteurized products for safety.
Turning to traditional Thai fermented foods is an affordable and accessible way to care for gut health, while also enjoying familiar and delicious flavors.