Cardiologist Reveals 3 Foods as Secrets to Longevity
Jakarta, CNBC Indonesia – Cardiothoracic surgeon and gut health expert Steven Gundry says fermented foods are among the secrets he regularly consumes to maintain bodily health and extend lifespan.
Gundry says many people ask about the supplements he takes daily. However, he believes the habit of eating fermented foods is far more important than relying on supplements.
“Fermented foods help support trillions of microbes in the gut that influence digestion, the immune system, metabolism, and inflammation,” Gundry told CNBC Make It, on Thursday (21 May 2026).
He explains that gut health is closely linked to the ageing process. Therefore, maintaining a balanced gut microbiome is considered important for long-term health:
- Kimchi
“Among the various fermented foods, Gundry cites fermented vegetables such as kimchi and sauerkraut as the top daily choices.”
“If I had to pick the single most potent fermented food, I would choose fermented vegetables, especially sauerkraut and kimchi,” he said.
He notes that these foods contain beneficial bacteria and fermented metabolites that help support the lining of the gut and the immune system.
He advises choosing raw or unpasteurised products that are usually sold in the fridge. However, packaged products in bottles or cans can also provide benefits.
- Coffee and Tea
“Gundry also says many people are unaware that coffee and tea are products that undergo fermentation.”
“The fermentation process is said to help reduce bitterness and enhance polyphenol content, compounds favoured by beneficial gut bacteria.”
He recommends choosing a light roast coffee because it has higher polyphenol content.
“Additionally, Gundry does not recommend adding cow’s milk to coffee or tea because it is thought to reduce polyphenol benefits. As an alternative, he prefers plant-based milks such as walnut milk or hazelnut milk.
- Kombucha to Kefir
“Besides kimchi, Gundry regularly consumes kombucha, yoghurt, and kefir.”
“However, he warns people to pay attention to sugar content in kombucha, as many market products resemble soda drinks.
‘Choose ones with low sugar, under five grams,’ he said.
“For yoghurt, Gundry prefers goat’s or sheep’s yoghurt without added sugar over ordinary cow’s yoghurt.
“Meanwhile, kefir is described as a stronger version than yoghurt because it contains more beneficial bacteria, yeast, and organic acids that support gut health.
Nevertheless, Gundry stresses that people should still consult health professionals before making major changes to their diet.