Fermented foods have started gaining traction, not just because they’re tasty, but also because according to WebMD, they could be good for our digestive systems, potentially reducing risk of diseases like diabetes and IBS. Fermented drinks like kombucha are on all the grocery shelves, and people have even been purchasing their own scoby (symbiotic culture of bacteria and yeast) to make kombucha at home, which made us wonder — what other fermented foods are totally attainable for the home chef?
It turns out plenty! The internet has seemingly endless resources for whatever kind of fermented food you’re interested in trying. Sauerkraut? Yep. Kimchi? Of course. But even foods you may not have considered for fermenting are possibilities, like ketchup or jalapeños.
We rounded up the fermented recipes that sounded the most interesting to try, like blueberry kefir and cinnamon roll sourdough. Get them right, and we’ll have some of the happiest guts around. Get them wrong, and… well, there’s always the grocery store.
A version of this article was originally published June 2018.
Sauerkraut
Super-popular in Germany — you’ve probably seen it at American barbecues or on top of a bratwurst — sauerkraut is fermented cabbage. This recipe uses red cabbage for extra visual appeal.
Kimchi
Kimchi is a Korean dish of spicy fermented vegetables, usually cabbage or radish. This recipe uses cabbage. You’ll want to start the fermenting process about a week before you plan to eat it.
Miso
Miso is fermented soybeans and barley or rice malt, most often used in Japanese cooking, and while you can make the paste yourself, the stuff you can buy at the store is great. Instead, spend your time experimenting with different recipes — like these miso-glazed grilled zucchini spears — perfect for summer.
Tempeh
Tempeh is lightly fermented soybeans that are formed into blocks and often used as a meat alternative. Again, it is something you can make on your own, but you’re better off buying premade tempeh and focusing your experimenting around exciting recipes, like this recipe for baked buffalo tempeh tenders.
Yogurt
You already know about yogurt, of course, but this is one staple that can be worth making on your own. It takes about 15 minutes, and you can even make your own yogurt cups for a grab-and-go breakfast.
Lassi
Once you’ve mastered yogurt (or even if you’re just gonna buy it from the store, no judgment) give Lassi, an Indian drink, a try. It’s traditionally savory, but if you’re looking for something that might feel more familiar, start with this mango lassi recipe.
Sourdough
Bread is fermented? The answer when it comes to sourdough is yes. Sourdough is made through the fermentation of dough via bacteria and yeast. Being able to make your own sourdough starter is a skill all on its own and takes some experience to master. If you’re not a big bread fan, that doesn’t mean it’s a skill you should skip — you could, for example, make these amazing sourdough cinnamon rolls.
Kefir
Kefir is kind of like a yogurt drink and is traditionally fermented cow’s milk (although there is also something called water kefir, which is dairy-free.) There are all kinds of things you can make with kefir, like butter, cheese and puddings. This blueberry kefir chia pudding, for example, looks delicious.
Fermented Ketchup
Yep, even some of your favorite condiments can be fermented, like this relatively simple recipe for fermented ketchup.
Fermented Jalapeño
Great for adding to nachos, sandwiches or anywhere else you want a little heat, these fermented jalapeños only take about 20 minutes to make.
Fermented Mayo
Another condiment that can be fermented, this mayo uses a small amount of whey to keep it fresh for up to a month.
Fermented Cinnamon Apples
This recipe uses a little bit of fermented tea to preserve cinnamon apples, meaning you can have a healthy apple pie-flavored snack whenever you want.
Fermented Honey Garlic
It takes about a month for the honey and garlic to ferment, but then you can add this tasty food to marinades or glazes.
Fermented Salsa
Pickle juice or juice from sauerkraut is what gives this salsa its fermentation.
Beet Kvass
Beet kvass is a fermented beverage made from beets. It’s kind of like kombucha but with beets instead of tea.
Kefir – This fermented drink has been proven to have positive effects on gastrointestinal issues and makes a great early-morning drink to start the day with. Yoghurt – Probiotic yoghurts have been proven to help prevent gastrointestinal infections, as well as reduce bloating and help with gastric emptying.
Cabbage, salt and caraway seeds; sauerkraut is one of the easiest fermented foods to make. Basically you pack all the ingredients into a clean jar and ferment for 3 to 10 days. Since it's a fermented food, it will then keep for several months.
Sourdough bread is an example of yeast fermentation. You can make your own starter by simply mixing flour and water with a bit of pineapple juice, then leaving it to capture wild yeast from the air. Other fermented products include sauerkraut, Korean kimchi, kombucha (fermented tea), yogurt, kefir, miso, and tempeh.
Weight Management. Consistently eating fermented foods has been associated with weight loss, reduced obesity, and maintaining a healthy weight. However, these effects are only present with fermented foods as part of an overall health plan that includes movement and stress reduction.
From improving digestion to boosting immunity, the benefits of fermented foods are known worldwide. They can even help with stress management. A 2022 study by members of APC Microbiome Ireland showed that eating more fermented foods and fiber every day for just four weeks had a major effect on lowering stress levels.
Fermented foods may become contaminated with microorganisms that cause food poisoning or spoilage, which would undermine their safety. Additionally, harmful microbes are kept at bay when fermented foods are created using good production techniques and have the right amounts of acid, salt, and sugar.
If you want specific, scientifically validated health benefits, your best option is to take a probiotic supplement. But fermented foods can be delicious and nutritious options to include in your diet. So it's not an “either/or” situation.
"Yes, but how much fermented food should I eat?" We advocate eating fermented foods three times per day, as snacks or with meals. It's the consistent introduction of these live culture fermented foods to your microbiome that creates the most gut health benefits.
Kimchi is healthier than sauerkraut due to its higher probiotic content and increased nutrients. What 3 Foods Are Bad For Your Gut? Diet soda, processed and refined foods make up some of the worst foods for your gut bio and overall health.
Introduction: My name is Nicola Considine CPA, I am a determined, witty, powerful, brainy, open, smiling, proud person who loves writing and wants to share my knowledge and understanding with you.
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