The 8 Best Fermented Foods + Why Fermented Foods Are Good For You

This post discusses research on fermented foods and shares the 10 best fermented foods for your diet.

Basically, foods are fermented through a natural process. Microorganisms convert carbs (like sugar and starch) into alcohol or acids. This process helps food to last longer, and in some cases, the nutrient value is changed. For example, with some grains, when fermentation takes place, the level of folate increases.

But not only that, fermentation enhances the taste of foods (always a good thing in my books!). I’m thinking about sauerkraut again as the ideal example. Cabbage can seem sometimes boring and hard to digest, but when fermented, it turns into tart and tasty sauerkraut. And sauerkraut is so good for you, folks! Did you know? I’ve explained it all here in the 9 Benefits of Sauerkraut.

Kefir is another terrific case in point. Add this yogurt-like cultured dairy product to a delicious protein smoothie, and you've got a super-nutritious meal.

Fermenting leads to the creation of probiotics, too. Probiotics are a real game-changer when it comes to gut health. The formation of probiotics is what occurs in the making of yogurt. And you know that, often, when you are on a prescription of antibiotics for an illness, it’s recommended to eat yogurt to rebuild the bacteria in your gut. 

Let’s look further into the 10 best fermented foods so you can get started with adding them to your diet right away.

DO FERMENTED FOODS IMPROVE GUT HEALTH?

One of the best things about eating fermented foods is the benefit to gut health. Here's how fermented foods improve gut health:

• May improve digestive health: Probiotics in the form of good-for-you bacteria promote improvements in the function of the intestine because nutrient absorption can be positively affected, which helps protect the intestinal barrier to avoid leaky gut.
• May boost your immune system:  Fermented foods can give you a boost and help ward off illness. The vitamins in these foods can also help you feel better faster when you do get sick.
• May aid in digestion: Fermented foods are easier to digest, and they can enhance nutrient absorption. Additionally, foods like beans are broken down and digested easier when fermented.
• May relieve symptoms of digestive disorders: People who have illnesses like irritable bowel syndrome may find symptoms like bloating and gas are somewhat relieved by fermented foods.

WHAT ARE THE TOP 10 FERMENTED FOODS?

1. PROBIOTIC YOGURT

Yogurt is probably the item on the list that is most familiar to everyone. Not only can yogurt improve bone mineral density, but it also may contain good for you nutrients like calcium, potassium, and vitamin B12. Remember to buy full-fat plain Greek yogurt as opposed to brands that claim to be low-fat, because full-fat dairy is healthy, but sugar is not.

2. SAUERKRAUT

So, you know from my post about the benefits of sauerkraut that this is a fermented food that you should eat. It’s pretty versatile and has lots of vitamins and even antioxidants. Just remember, as with all fermented foods, start out in moderation, to give your body time to adjust to eating it.

3. KIMCHI

Kimchi is most often made with cabbage, just like sauerkraut is. It is usually made with radishes, too, and topped with seasonings like ginger, garlic, and spring onions. Studies with participants with prediabetes show it decreases insulin resistance and can lower blood pressure. You can also look for kimchi with fermented vegetables like daikon radish and carrots.

4. SOURDOUGH BREAD

Sourdough bread is typically listed in the top 10 fermented foods because it is fermented naturally, including processes of fermentation by lactic acid bacteria and naturally occurring yeasts. It's pretty cool also that sourdough bread is known to be easier to digest and may even be suitable for those with gluten allergies (mind you, you'll need to use the right flour - get the healthy scoop on flour).

5. APPLE CIDER VINEGAR

ACV is made by fermenting apples. I give you lots of helpful info in my video, "Apple Cider Vinegar For Weight Loss | Can It Really Reduce Belly Fat?" along with my post on the benefits of apple cider vinegar.

6. MISO

Miso is also made with fermented soybeans but is a common seasoning in things like miso soup, miso paste, dressings, and meat marinades. There are lots of studies on the goodness of miso, including its potential benefits for digestion.

7. TEMPEH

Again, we see soybeans. In this case, the soybeans are used as a meat substitute. They’re high in protein after all, and form into a cake-like shape. It’s similar to tofu but is firmer and nuttier. Tempeh is thought to reduce the presence of free radicals, which often lead to chronic disease.

8. KEFIR

Kefir is compared to the taste and texture of drinkable yogurt. It’s easier to digest for those with lactose intolerance and is often added to smoothies. Kefir comes with a ton of benefits, including reducing inflammatory markers and aiding in bone health. How is kefir made? Kefir grains, which have lactic acid bacteria and yeast, are added to milk.

MORE POSTS ON A HEALTHY LIFESTYLE

I'm sure, now that you know all about fermented foods, you'll want to learn about other beneficial foods and tips on leading a healthy lifestyle.

• 6 Easy Ways to Spot Hidden Sugar in Foods
• 10 Benefits of Green Tea
• How to Calculate Your Macros for Weight Loss
• 10 Benefits of Eggs and Why You Should Eat Them More Often

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