6 Best Fermented Foods and Their Benefits

Peifen Chou RD

Medical reviewed by Peifen Chou, RD

Obstetrics and gynecology, lactation instructor, integrative medicine, aromatherapist, holistic nutritional consulting, functional medicine, and pet nutrition.

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Transcript

  • 00:00 Fermentation is a fantastic natural process where bacteria and yeast break down carbs to create unique flavors in food. Fermented foods are like a party in your mouth where tangy, sweet, sour, and savory flavors blend perfectly.
    Fermented foods are also full of gut-friendly bacteria called probiotics. So having a healthy gut can boost your immune system and even your mood! Here are some common fermented foods that will tantalize your taste buds:
    First up is the popular fermented cabbage called kimchi.  This spicy and sour Korean fermented veggies dish is delicious and has anti-inflammatory properties. 

    Up next is another fermented cabbage option called sauerkraut. This fermented cabbage is packed with vitamin C and possesses a tart taste, which could lend a zing to any meal.

    There is something peculiar about the tangy and crunchy sensation that pickles offer. These delights are fermented cucumbers and a great source of vitamin K and antioxidants.

    Moving on to fermented drinks, you can try kombucha. This fizzy and tangy tea-based drink is fermented with a mysterious scoby. It’s a refreshing and healthy alternative to soda.

    Let’s move on to protein sources, like Indonesian tempeh! This nutty and slightly sweet delight is made from fermented soybeans. 

    Finally, we arrive at the culmination of our bread offerings: sourdough. This chewy and tangy bread is expertly made through natural fermentation, which makes it easier to digest and offers robust flavor notes.

    Listen to your body to determine the ideal frequency for you. A general guideline is to start with small portions and gradually increase your intake to let your body adjust. A few servings per week can be a great start.
    When choosing fermented foods, you look for simple, natural, unpasteurized options. They should contain live and active cultures (probiotics).
    Including fermented foods in your diet can be a fun and tasty way to support your bodily welfare. Don’t be afraid to try new things!

Fermentation is a fantastic natural process where bacteria and yeast break down carbs to create unique flavors in food. Fermented foods are like a party in your mouth where tangy, sweet, sour, and savory flavors blend perfectly.

Common Fermented Foods

Fermented foods are also full of gut-friendly bacteria called probiotics. So having a healthy gut can boost your immune system and even your mood! Here are some common fermented foods that will tantalize your taste buds:

First up is the popular fermented cabbage called kimchi. This spicy and sour Korean fermented veggies dish is delicious and has anti-inflammatory properties. 

Up next is another fermented cabbage option called sauerkraut. This fermented cabbage is packed with vitamin C and possesses a tart taste, which could lend a zing to any meal.

There is something peculiar about the tangy and crunchy sensation that pickles offer. These delights are fermented cucumbers, a great source of vitamin K and antioxidants.

Moving on to fermented drinks, you can try kombucha. This fizzy and tangy tea-based drink is fermented with a mysterious scoby. It’s a refreshing and healthy alternative to soda.

Let’s move on to protein sources, like Indonesian tempeh! This nutty and slightly sweet delight is made from fermented soybeans. 

Finally, we arrive at the culmination of our bread offerings: sourdough. This chewy and tangy bread is expertly made through natural fermentation, which makes it easier to digest and offers robust flavor notes.

Summary

Fermented foods, packed with probiotics, boost immunity and mood. Enjoy diverse options like kimchi, sauerkraut, pickles, kombucha, tempeh, and sourdough. Start small, and explore new tastes for overall health.

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Peifen Chou RD

Medical reviewed by Peifen Chou, RD

Obstetrics and gynecology, lactation instructor, integrative medicine, aromatherapist, holistic nutritional consulting, functional medicine, and pet nutrition.

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