15 Fermented Food Recipes That Go Way Beyond Kombucha (2024)

FAQs

Which fermented foods have the most probiotics? ›

Fermented foods such as kefir, natto, kimchi, and many others are incredibly rich sources of probiotics. Not only are they tasty, but they are also reservoirs of microbial diversity that contribute significantly to the balance of our gut microbiota.

While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial ( 44 ). For the best results, start by eating one or two servings per day, and then slowly work your way up.

The short answer: Contrary to what many think (and what labels may incorrectly tell you), fermented foods and probiotics are not necessarily one and the same. If you want specific, scientifically validated health benefits, your best option is to take a probiotic supplement.

So, consider avoiding fermented foods if you frequently experience abdominal bloating, discomfort, or gas. It's also important to remember that fermented foods contain live bacteria. So it is best to avoid fermented foods if you have a compromised immune system.

“There's no vegetable you can't ferment,” he said, but added that leafy greens such as kale — because of their chlorophyll content — aren't to most people's liking. During an NPR interview, Katz explained that pickling and fermentation are not the same, although they are “overlapping” categories.

If you're pregnant or immunocompromised, you should avoid eating unpasteurized sauerkraut. If you take MAOIs, have blood pressure concerns, or have food intolerances or allergies, speak to your doctor before eating sauerkraut. Otherwise, sauerkraut is likely to be a nutritious and healthy addition to your diet.

Fermented foods can cause gas and bloating, even in a healthy individual. This is because you are introducing more microbes into your system, and happy microbes produce gas when fed the right diet, aka a healthy balanced diet including plenty of fibre rich foods.

Does apple cider vinegar count as a fermented food? ›

Apple cider vinegar is made through a process called fermentation. The process has two steps. First, the apples are crushed and yeast is added to speed up the fermentation process, so the sugar converts into alcohol after a few weeks.

Humans have enjoyed fermented foods—from wine, beer, and vinegar to pickles, olives, yogurt, and cheese—for millennia. Before refrigeration, people used fermenting to preserve foods.