Top 9 Fermented Foods: Their Benefits & How to Eat Them

It's all the rage these days. Hashtags for probiotics, good bacteria, fermented foods, microbiome, gut-friendly, "feed your gut", etc are skyrocketing in popularity on social media. And for good reason.

• 60-80% of your immune system is in your gut. 

• The beneficial bacteria in your gut can actually detox for you! They grab hold of mercury, lead, aluminum, arsenate, and anything else toxic, holding on to them until they're removed through stool.

• Bacteria in the gut can actually manufacture essential nutrients like B12, vitamin B6, vitamin K2, and biotin (for you to absorb and use)!

• Your genes can be turned "on" or "off" by the activity of various microorganisms in your gut! For good or bad.

• Good bacteria can help fight obesity.

...and so many more reasons, but I want you to get to the part where you actually find out what to eat to reap these benefits!

Hippocrates, the father of medicine, said disease begins in the gut. So, perhaps we should also assume that disease could be stopped in the gut too. But how?

Let's get to the guts of it...

What are these probiotic-rich fermented foods that tout so many benefits?

Fermented foods are basically carb-rich foods (either with starch or sugar) that get left out at room temperature so billions of bacteria and possibly other microbes can feed on them. Sounds bad, right?

Actually, This was a revolutionary development for humans before refrigerators were invented! Now people had a way to store food for much longer periods of time. The fermentation process was actually a way to preserve food! Even better, fermentation creates beneficial enzymes, b-vitamins, and Omega-3 fatty acids. So eat up for your health!

These 9 fermented foods are super rich in probiotics and other nutrients:

1) Kombucha

When I first heard the word 'kombucha' way back in the day before it was on tap at many health food cafes and juice bars, I was so weirded out by the name that I wrote it off and didn't even try it. My loss.

This fermented tea leaf beverage is amazing! So refreshing and delicious, it can even quelch my desire for a cocktail (and that's saying a lot!) Don't be fooled by the label saying it contains alcohol. It does, but with less than 0.5% alcohol as a by-product from the fermentation, you won't be needing to call Uber for a ride home.

You can find kombucha in many different flavors at your local health food store or grocery store (even Costco!) Watch out for the levels of sugar as some flavors have excessive amounts.

2) Raw Cheese

Raw cheese has been made from milk that has not been pasteurized. Although most types of cheese are fermented, it does not mean that all of them contain probiotics. Therefore, it is important to look for live and active cultures on the food labels. The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar, and cottage cheese.

3) Pickles

Wait, what? Those jars of pickles I've been eating are good for me? Well...maybe, but they probably don't contain any probiotics, or good bacteria. Most pickles found in regular grocery stores are made with vinegar, which gives them their nice sour taste but also kills the bacteria.

When looking for the type of jarred pickles that are probiotic-rich, you need to find ones that state “lactic acid fermented pickles”,  made by a manufacturer that uses organic products and brine (salt + water), refrigerates the pickles, and states that the pickles have been fermented. Then you are good to go! Good bacteria on board!

Besides eating them straight up plain, I'm not sure I have many other suggestions. They just taste so good right out of the jar! 

4) Sauerkraut

You may think this condiment is only for hot dogs, and while it does make a tasty addition, there is a whole lot more to sauerkraut then ballpark fame.

What is sauerkraut??

Composed of simply cabbage and salt, you can easily make this recipe at home (check out this super simple one) or you can buy it ready-made at the grocery store. In general, the refrigerated options will contain more good bacteria than the shelf-stable or jarred versions.

Add small amounts of sauerkraut to salads, on the side of eggs (I love the smoked jalapeño flavor), with sausage, in a sandwich, or just about anywhere!

5) Kimchi

A close relative of sauerkraut, kimchi is a Korean spicy fermented cabbage condiment. Like sauerkraut, it's pretty easy to make at home but requires some forethought (it takes days to weeks to ferment!) Check out this easy recipe, or find some pre-made kimchi at your local grocery store in the refrigerated section.

Use kimchi in a similar fashion as you would sauerkraut or use as a topping for tacos or burgers (my favorite)!

6) Kefir

We call kefir the "drinkable yogurt", which is basically what it is - fermented milk. Except, unlike yogurt, kefir touts both friendly bacteria and friendly yeast. On the other hand, kefir is very much like yogurt in that most of the lactose has been removed naturally by the bacteria and yeast. Lactose-sensitive dairy lovers rejoice!

Level-up your morning cereal by substituting kefir for milk, use it in smoothies to add health benefits and creaminess, or simply enjoy a glass by itself. Watch out for all the added sugar in some of the fruit flavored kefir!

7) Yogurt

So many choices and so many flavors, but they all contain good bacteria for the gut! Similar to kefir, yogurt is fermented milk, but different in that yogurt only contains bacteria.

If you are sensitive to lactose, you might do OK with yogurt due to most of the lactose getting eliminated in the fermentation process. And for those with dairy-sensitivities, there are so many options being produced from cashews, coconut, soy, and other sources that you are bound to find one you like.

Yogurt is ubiquitous nowadays, but it's not all going to be healthy for you. Next time you are in the grocery store, compare the nutrition labels of some plain yogurts with those that are fruit-flavored. Be prepared for a shocking revelation...

So here we can see that Yoplait has 19 grams of sugar in 6oz and Stonyfield has 8.25 grams of sugar per 6oz (I did the math for you). Yoplait contains more than twice the amount of sugar!

8) Miso

Miso is created by fermenting soybeans, barley, or brown rice with koji, a type of fungus. It’s a traditional Japanese ingredient in recipes including miso soup.

Most people use miso to make miso soup but it can also be used to add some great umami flavor to other dishes like risotto, buddha bowls, dips or sauces.

9) Tempeh

No, the short answer is tempeh is not the same as tofu. I knew you were wondering.

Tempeh is made by soaking, cooking, then fermenting soybeans. (Tofu is not fermented at all.) While tempeh is traditionally made with soybeans, it can actually be made with any type of bean, like black beans, black-eyed peas, and chickpeas. Certain kinds of tempeh also include grains, like brown rice, barley or millet, or seeds.

You can buy tempeh in any health food store and most grocery stores. Look for it in the refrigerated section, near where the tofu and other meat alternative products are sold. You can make your own tempeh at home, but it does look fairly time-consuming. Be warned.

Feed your microbiome, but go slowly!

Bringing in too many little warriors at once could start a war in your gut, one that might leave you gassy, bloated, and uncomfortable at first. This can be avoided by slowly introducing good bacteria into your system.

Try as many of these top fermented foods as you like (and slowly increase your intake) to level up your digestion, your immune system, your energy, mood, metabolism, detoxification, and brain function. You might even find your skin looking clearer and brighter!

Happy microbiome, happy you!