Before I started incorporating real foods into my diet, fermented items like sauerkraut and kombucha were completely off my radar. Their strong flavors and odors were a turn-off, and I had no interest in them. I stuck with my bland carbohydrates instead.

Years later, I began to develop a taste for these fermented foods and even found myself craving them occasionally. Initially hesitant to try making them myself, I eventually mustered the courage after learning about their significant health benefits. You can read more about the value of traditional foods in this post.

Now that I’ve embraced them, I wouldn’t go back. I’ve come to appreciate the numerous health benefits of fermented foods and even include kimchi in my regular diet!

What Are Fermented Foods?

Fermented foods undergo a process called lacto-fermentation, where natural bacteria consume the sugars and starches in the food, producing lactic acid. This process not only preserves the food but also enhances it with beneficial enzymes, vitamins, and minerals. Additionally, it generates biologically active peptides and various probiotic strains. Lactic acid bacteria are also known to produce vitamin K2, which plays a crucial role in bone health.

Fermentation preserves nutrients and makes them more digestible. For instance, in sourdough bread, fermentation helps break down gluten, making it easier for our digestive system to process. It also reduces the FODMAPs in wheat, which can alleviate symptoms for those with IBS or other FODMAP-related issues, such as bloating after meals.

Besides improving digestibility, fermented foods are rich in probiotics, which may contribute to better gut health.

Here are several reasons why many cultures have traditionally relied on fermented foods:

• Prevents Food Spoilage: Fermentation helps deter spoilage and mold growth.
• Prevents Pathogen Transfer: It reduces the risk of harmful bacteria or other pathogens in the food.
• Extends Freshness: Fermentation makes food shelf-stable, keeping it fresh from harvest to consumption.
• Enhances Flavor: It transforms the flavor of foods, such as turning cucumbers into pickles.
• Boosts Nutritional Value: Fermentation produces additional vitamins and nutrients.

Fermentation also improves nutrient absorption by breaking down anti-nutrients, which are naturally occurring toxins in certain foods that inhibit nutrient absorption. For example, fermenting soybeans reduces their phytic acid content, and olives require fermentation to become edible. Additionally, some fermentations, like pickling beets, can lower oxalate levels.

Common Fermented Foods

Fermented foods have been a staple in diets across various cultures for centuries. From the tangy sauerkraut of Germany to the spicy kimchi of Korea, these foods have long been valued for their health benefits and preservation qualities. Here are some popular examples of fermented foods, along with suggestions for making them yourself or incorporating them into recipes:

Pickles

While cucumbers are the most common pickled vegetable, many other foods can be pickled as well. Green beans, carrots, beets, and more can also be enjoyed in pickled form. For a basic recipe, check out this guide on how to pickle cucumbers.

Sauerkraut

In Germany, sauerkraut has been a traditional way to preserve cabbage for thousands of years. Not only does it provide a practical solution for food storage, but it also offers health benefits. You can easily learn how to make sauerkraut at home with this simple recipe.

Kimchi

Kimchi is a staple Korean side dish that goes beyond just fermented cabbage. Traditional recipes often include a variety of vegetables such as spring onions, cucumbers, celery, bamboo shoots, and seaweed. Kimchi is also seasoned with a range of spices and condiments, including Korean chili powder, garlic, ginger, and fish sauce.

Miso

Miso is a fermented soybean paste originating from Japan. It’s traditionally made using salt and koji, a type of fungus (Aspergillus oryzae). Variations may include additional ingredients like seaweed, grains (rice or barley), and sesame seeds. Miso is commonly used in soups, sauces, and as a seasoning.

Tempeh

Tempeh is a fermented soybean product from Indonesia. Soybeans are fermented with a fungus, such as Rhizopus oligosporus or Rhizopus oryzae. The result is a firm cake that can be marinated in brine or spices and fried. Tempeh absorbs flavors well, making it a versatile ingredient for soups, stir-fries, or sandwiches.

Natto

Natto, another fermented soybean food from Japan, is fermented with Bacillus subtilis var. Natto. It is known for its strong smell, distinct flavor, and sticky texture. Typically served with rice, natto is a popular breakfast food in Japan and can be enjoyed cold with additions like onion or kimchi.

Yogurt

Modern yogurt is quite different from its traditional form. Originally made from raw milk without added sugars, colors, or flavors, yogurt is now known for its digestibility and probiotic benefits. The fermentation process breaks down milk proteins and sugars, supporting gut health through live bacteria.

Cheese

Cheese is another dairy product that undergoes fermentation, using different cultures compared to yogurt. The variety of bacteria cultures used in cheese production results in a wide range of cheese types. Aged cheeses, in particular, break down more sugars, making them easier to digest for those with lactose intolerance.

Fermented Drinks

Fermented drinks offer health benefits akin to those of fermented foods. Here are a few popular options:

Wine

Wine, traditionally made from grapes, can also be crafted from various ingredients such as apples, cherries, dandelions, and even pumpkins. One notable component of wine is resveratrol, an antioxidant derived from grape skins.

When selecting a bottle of wine, it’s important to consider factors like pesticide residues, GMO exposure, and sulfites. Many wines also contain added sugars and colorings to enhance taste and appearance. For tips on choosing a healthier wine, check out this informative podcast episode.

Kombucha

Kombucha is a fermented tea that began with black tea and sugar, combined with a starter culture known as SCOBY (Symbiotic Colony Of Bacteria and Yeast). Today, kombucha is available in a wide range of teas and flavors, including those with added fruit juices or coconut water.

While store-bought kombucha can be pricey and may contain extra sugar, making your own at home is a cost-effective alternative. Here’s a guide on how to brew kombucha at home. I prefer continuous brewing for convenience, as it allows me to always have fresh kombucha on hand.

Kefir

Kefir is a traditional fermented dairy product, made using milk. It is a staple in many cultures and is known for its probiotic content, which contributes to digestive health and overall well-being.

The Decline of Fermented Foods in Modern Diets

In recent decades, the variety of probiotics and enzymes in our diets has significantly diminished. Raw milk has largely been replaced by pasteurized alternatives, and homemade yogurt has given way to pasteurized versions. Traditional lacto-fermented foods, like pickles and sauerkraut, have been overshadowed by vinegar-based options.

Historically, grains were prepared through soaking, sprouting, and fermenting, practices that helped reduce anti-nutrient content such as phytic acid and lectins, making them more digestible and less harmful. However, today’s average diet is often filled with sugar-laden, processed foods that lack the beneficial enzymes and probiotics once common in our grandparents’ diets.

So, what makes fermented foods so beneficial? We’ll explore that next.

Health Benefits of Incorporating Fermented Foods

Why should you consider adding fermented foods to your diet? For one, they offer delightful flavors that you might come to love over time. But there are also numerous health benefits associated with these foods:

Boosting Probiotics – Fermented foods and beverages introduce beneficial bacteria into your digestive system, aiding in maintaining a balanced gut flora. These probiotics can improve digestion, bolster immunity, and may even help in slowing or reversing certain diseases.

Enhancing Postbiotics Production – Consuming fermented foods also promotes the production of postbiotics. These are byproducts formed when gut bacteria process prebiotics like fiber. Postbiotics include substances such as short-chain fatty acids (SCFAs), enzymes, and amino acids. They play a significant role in gut health and overall well-being.

Improving Nutrient Absorption – Balanced gut bacteria and ample digestive enzymes contribute to better nutrient absorption from food. Fermentation enhances the bioavailability of essential nutrients. For instance, fermented oats can increase iron absorption, potentially reducing the need for additional supplements.

Supporting Digestive Health – The lactic acid bacteria found in fermented foods can boost digestive health. Fermentation activates various nutritional compounds, such as flavonoids, which benefit cardiovascular, immune, and metabolic functions.

Aiding Weight Management – Incorporating fermented foods into your daily routine may support weight loss. Regular consumption has been linked to reduced body weight over time, as balanced gut microbiota can influence weight management.

Enhancing Mental Health – Improving gut health with fermented foods may positively impact mental well-being. These foods support the growth of microbes that produce neurotransmitters like serotonin, which are crucial for mood regulation. Addressing gut health can be an important aspect of mental health care.

Reducing Inflammation – Adding more fermented foods to your diet can help lower inflammation levels. They promote the production of anti-inflammatory postbiotics, which can benefit overall health.

Balancing Immune Function – Fermented foods contribute to a diverse microbiome, which in turn helps balance the immune system, supporting overall immune health.

Embrace the Probiotics! How to Add Fermented Foods to Your Diet

Incorporating fermented foods into your diet is straightforward and can also help you cut costs on probiotics and digestive enzyme supplements!

At its simplest, you can make sauerkraut using just cabbage, water, and salt. This recipe can be scaled down to ferment a single head of cabbage in a quart-sized jar.

Additionally, you can include fermented beverages such as carbonated water kefir and kombucha. These drinks are cost-effective to prepare and can serve as a healthier alternative to sugary sodas. I personally recommend the starter kits from Kombucha Kamp for brewing your own kombucha.

If you experience any digestive discomfort, it’s best to introduce fermented foods gradually. Start with a small amount, such as a tablespoon of sauerkraut a few times a week or a few sips of kefir, and increase the quantity slowly. If you encounter symptoms like bloating or stomach upset, consider reducing your intake, pausing, or consulting your doctor. These symptoms might indicate a condition like SIBO (Small Intestinal Bacterial Overgrowth).