Whether you realize it or not, fermentation is a process that’s used to produce some of the world’s favorite foods and beverages. What are some foods that are fermented? Popular fermented foods include things like wine, beer, yogurt, certain aged cheeses, and even chocolate and coffee.
One of the most popular fermented foods globally is yogurt, which has been consumed in certain parts of the world for thousands of years, along with closely related kefir.
Throughout history, fermenting foods gave our ancestors the option of prolonging the freshness of grains, vegetables and milk that were available to them during different seasons.
It’s relatively simple to make a large batch of fermented foods to have ready to eat in your refrigerator — plus they should last a pretty long time due to the beneficial bacteria they contain. In fact, eating fermented (or “cultured”) foods is the most convenient way to obtain a daily dose of probiotic bacteria that support gut health and more.
Studies suggest that some of the many ways these foods support overall health include by:
- improving digestion and cognitive function
- boosting immunity
- helping treat irritable bowel disease
- providing minerals that build bone density
- helping fight allergies
- killing harmful yeast and microbes
What Are Fermented Foods?
When a food is fermented, it means that it’s left to sit and steep until the sugars and carbs that the food naturally contains interact with bacteria, yeast and microbes to change the chemical structure of the food.
The definition of fermentation is “the chemical breakdown of a substance by bacteria, yeasts, or other microorganisms, typically involving effervescence and the giving off of heat.” The process of fermentation converts compounds, such as a carbohydrate, including vegetables and sugar, to carbon dioxide and alcohol to an organic acid.
According to recent studies, most fermented products have been found to contain at least 1 million microbial cells per gram, with amounts varying depending on variables such as the food’s region, age and time at which it was consumed.
The fermentation of foods such as milk and vegetables is also a great way to preserve them for a longer period of time and to make their nutrients more bioavailable (absorbable).
Best Fermented Foods
Below is a list of some of the best fermented foods to include in your diet:
1. Kefir
Kefir is a fermented milk product (made from cow, goat or sheep’s milk) that tastes like a drinkable yogurt. Kefir benefits include providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.
Kefir has been consumed for well over 3,000 years. The term kefir was started in Russia and Turkey and means “feeling good.”
2. Kombucha
Kombucha is a fermented drink made of black tea and sugar (from various sources like cane sugar, fruit or honey). It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process once combined with sugar.
Do fermented foods like kombucha contain alcohol? Kombucha has trace amounts of alcohol but too little to cause intoxication or even to be noticeable.
Other fermented foods, such as yogurt or fermented veggies, typically do not have any alcohol at all.
3. Sauerkraut
Sauerkraut is one of the oldest traditional foods, with very long roots in German, Russian and Chinese cuisine, dating back 2,000 years or more. Sauerkraut means “sour cabbage” in German, although the Germans weren’t actually the first to make sauerkraut. (It’s believed the Chinese were.)
Made from fermented green or red cabbage, sauerkraut is high in fiber, vitamin A, vitamin C, vitamin K and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese and magnesium.
Is store-bought sauerkraut fermented? Not always, especially the canned/processed kind.
Real, traditional, fermented sauerkraut needs to be refrigerated, is usually stored in glass jars and says that it is fermented on the package/label.
4. Pickles
Didn’t think that pickles had probiotics? Fermented pickles contain a ton vitamins and minerals, plus antioxidants and gut-friendly probiotic bacteria.
Are store-bought pickles fermented? Not usually.
Most store-bought pickles are made with vinegar and cucumbers, and although this makes the pickles taste sour, this doesn’t lead to natural fermentation. Fermented pickles should be made with cucumbers and brine (salt + water).
What is the best brand of pickles if you want probiotics? When choosing a jar of pickles, look for “lactic acid fermented pickles” made by a manufacturer that uses organic products and brine, refrigerates the pickles, and states that the pickles have been fermented.
If you can find a local maker, such as at a farmers market, you’ll get some of the best probiotics for your health.
5. Miso
Miso is created by fermenting soybeans, barley or brown rice with koji, a type of fungus. It’s a traditional Japanese ingredient in recipes including miso soup.
It’s been a staple in Chinese and Japanese diets for approximately 2,500 years.
6. Tempeh
Another beneficial fermented food made with soybeans is tempeh, a product that is created by combining soybeans with a tempeh starter (which is a mix of live mold). When it sits for a day or two, this results it in becoming a dense, cake-like product that contains both probiotics and a hefty dose of protein too.
Tempeh is similar to tofu but not as spongy and more “grainy.”
7. Natto
Natto is a popular food in Japan consisting of fermented soybeans. It is sometimes even eaten for breakfast in Japan and commonly combined with soy sauce, karashi mustard and Japanese bunching onion.
After fermentation it develops a strong smell, deep flavor and sticky, slimy texture that not everyone who is new to natto appreciates.
8. Kimchi
Kimchi is a traditional fermented Korean dish that is made from vegetables, including cabbage, plus spices like ginger, garlic, pepper and other seasoning. It’s often added to Korean recipes like rice bowls, ramen or bibimbap.
It’s considered a Korean delicacy that dates back to the seventh century.
9. Raw Cheese
Raw milk cheeses are made with milk that hasn’t been pasteurized. Goat milk, sheep milk and A2 cows soft cheeses are particularly high in probiotics, including thermophillus, bifidus, bulgaricus and acidophilus.
In order to find real fermented/aged cheeses, read the ingredient label and look for cheese that has not been pasteurized. The label should indicate that the cheese is raw and has been aged for six months or more.
10. Yogurt
Is fermented milk the same as yogurt? Essentially, yes.
Yogurt and kefir are unique dairy products because they are highly available and some of the top probiotic foods that many people eat regularly. Probiotic yogurt is now the most consumed fermented dairy product in the United States and many other industrialized nations too.
It’s recommend when buying yogurt to look for three things:
- It comes from goat or sheep milk if you have trouble digesting cow’s milk.
- It’s made from the milk of animals that have been grass-fed.
- It’s organic.
11. Apple Cider Vinegar
Apple cider vinegar that is raw and contains “the mother” is fermented and does contain some probiotics. It also contains certain types of acids like acetic acid, which supports the function of probiotics and prebiotics in your gut.
However, most vinegars available in the supermarket do not contain probiotics.
You can add one tablespoon of apple cider vinegar to a drink twice a day. Before breakfast and lunch or breakfast and dinner, add one tablespoon of apple cider vinegar in your meal, and then start consuming more fermented vegetables like sauerkraut and kimchi or drinking kvass to really boost probiotic levels.
12. Kvass
Kvass is a traditional fermented beverage that has a similar taste to beer. Much like kombucha, it goes through a fermentation process and contains probiotics.
It’s made from stale, sourdough rye bread and is considered a non-alcoholic beverage because it contains only around 0.5 percent to 1 percent alcohol. The longer it ferments, the more susceptible it is to becoming more alcoholic.
If you’ve never tasted kvass, it has a tangy, earthy, salty flavor and can be an acquired taste. Sometimes it is brewed with flavors from fruits (such as raisins and strawberries) and herbs (such as mint) to make it more appealing.
13. Sourdough Bread
Certain traditionally made breads, such as real sourdough bread, are fermented, but they don’t contain probiotics. Fermentation helps make nutrients found in the grains more available for absorption and reduces antinutrient content that may make digestion difficult.
14. Cottage Cheese
Because more research is confirming that probiotics are highly beneficial, food manufacturers are beginning to make probiotic dairy products such as cottage cheese more readily available. Similar to yogurt, cottage cheese can be fermented when bacteria help break down the lactose (a type of sugar) in the dairy.
When purchasing cottage cheese, look for brands that are low in sugar and that contain active cultures. Some types are also called dry curd cottage cheese or farmer’s cheese.
15. Coconut Kefir
For those who can’t tolerate dairy, coconut kefir is a great alternative. This probiotic-rich drink is made with creamy coconut milk and kefir grains, but unlike regular kefir or yogurt it’s dairy-free and vegan-friendly.
Try it in smoothies, in baked goods, with fruit, on its own, etc. Just opt for brands that are low in sugar or unflavored, and consider adding your own stevia, fruit or honey for extra flavor.
Benefits
Why are fermented foods good for you? The consumption of fermented, probiotic foods has many positive effects on not only the digestive system, but basically the whole body.
For example, a 2017 review explains that compounds within these foods have “anti-microbial effects, anti-carcinogenic and anti-microbial properties, and bioactive peptides that exhibit anti-oxidant, anti-microbial, opioid antagonist, anti-allergenic, and blood pressure lowering effects.”
The microbes that we obtain from eating probiotic foods help create a protective lining in the intestines and shield against pathogenic factors, such as salmonella and E.coli. They may also represent a potential avenue to counter the pro-inflammatory effects of gut dysbiosis.
Fermented foods nutrition is also important for increasing antibodies and building a stronger immune system. Plus, these foods regulate the appetite and reduce sugar and refined carb cravings.
In fact, eating cultured/probiotic foods can help treat candida gut as part of a candida diet.
Another benefit is that lacto-fermentation enhances the nutrient content of foods and makes the minerals in cultured foods more readily available. Bacteria in fermented foods also produce vitamins and enzymes that are beneficial for digestion/gut health.
A study published in the Journal of Applied Microbiology states, “Recent scientific investigation has supported the important role of probiotics as a part of a healthy diet for human as well as for animals and may be an avenue to provide a safe, cost effective, and ‘natural’ approach that adds a barrier against microbial infection.”
Believe it or not, there’s now even evidence that fermented foods reduce social anxiety. Recent research spearheaded by the University of Maryland School of Social Work found a link between social anxiety disorder and gut health.
A big part of our emotions seem to be influenced by the nerves in our guts (the enteric nervous system). It appears that microbiota influence the gut-brain communication, mood control and behaviors, hence the term “gut-brain connection.”
In animal studies, depression has been found to be linked to the interplay of the brain and gut health, and people with chronic fatigue syndrome have also been found to benefit from probiotic consumption.
Below are benefits of eating some of the most common fermented foods:
- Yogurt — Yogurt intake has been found to be associated with better overall diet quality, healthier metabolic profiles and healthier blood pressure.
- Kombucha — After being fermented, kombucha becomes carbonated and contains vinegar, B vitamins, enzymes, probiotics and a high concentration of acid (acetic, gluconic and lactic).
- Sauerkraut — Studies suggest that sauerkraut has a variety of beneficial effects on human health. It can help boost digestive health, aid in circulation, fight inflammation, strengthen bones and reduce cholesterol levels.
- Pickles — Pickles alone can help address the all-too-common vitamin K deficiency, as one small pickle contains a healthy dose of this fat-soluble vitamin, which plays an important role in bone and heart health.
- Kimchi — Kimchi is known to improve cardiovascular and digestive health and has high levels of antioxidants that may help reduce the risk of serious health conditions, such as cancer, diabetes, obesity and gastric ulcers. A report published in Bioactive Foods in Health Promotion states, “Health functionality of kimchi, based upon our research and that of others, includes anticancer, antioxidative, antiobesity, anti-constipation, serum cholesterol and lipid-controlling, antidiabetic, and immune-boosting effects.”
- Natto — It contains the extremely powerful probiotic bacillus subtilis, which has been proven to support the immune system and cardiovascular health. It also enhances the digestion of vitamin K2. In addition to these natto benefits, it contains a powerful anti-inflammatory enzyme called nattokinase that has been shown to potentially have cancer-fighting effects.
- Miso — Miso has anti-aging properties and can help maintain healthy skin. It also boosts the immune system, may help lower the risk of certain types of cancer, improves bone health and promotes a healthy nervous system.
- Tempeh — Tempeh contains high levels of vitamins B5, B6, B3 and B2. Eating it regularly may help reduce cholesterol, increase bone density, reduce menopausal symptoms, promote muscle recovery and has roughly the same protein content as meat.
