8 Fermented Foods To Add to Your Diet

Too many of us eat a diet heavy on processed foods, which can upset the balance of our gut microbiota and lead to unpleasant gastrointestinal symptoms, like bloating, diarrhea or constipation.

But eating fermented foods — like sauerkraut, kimchi and pickles — can help keep your gut healthy by introducing good bacteria.

Gail Cresci, PhD, RD, LD, who studies gut bacteria, shares which fermented foods to try and how they can impact your health.

What are fermented foods?

During the fermentation process, bacteria and yeast are used to break down the sugar and starches in foods.

“This process creates probiotics, or good microbes, and beneficial metabolites that help with digestion and overall gut health,” Dr. Cresci explains. “In addition to changing a food’s nutritional profile, fermentation can affect how something tastes and feels.”

Benefits of fermented foods

Fermented foods can affect your health by:

• Breaking down the complex carbs you eat
• Fighting against bad bacteria in your intestines
• Providing important vitamins, like vitamins B12 and K
• Keeping your gut microbiota balanced
• Restoring your gut health after taking antibiotics

“The tiny bacteria in your intestine have full-body effects,” shares Dr. Cresci. “Research shows that a less varied gut microbiota is linked to chronic conditions, like obesity, heart disease, asthma and inflammatory bowel disease.”

Best fermented foods

Image content: This image is available to view online.

View image online (https://assets.clevelandclinic.org/transform/9b38c6ad-f01e-409e-b8b1-52c6b2540a18/fermented-foods-infographic)

Give these gut-healthy foods a try for optimal benefits.

Kefir

This fermented dairy drink is made using kefir grains (a combination of bacteria and yeast). The end result? A slightly fizzy, tangy drink that’s thinner than yogurt. You can find it in a grocery store’s dairy case.

Kimchi

There are hundreds of varieties of the traditional Korean fermented side dish, commonly made from a base of napa cabbage, radish, scallions and spices. Find your favorite version at Asian markets or grocery stores, or experiment with flavors at home.

Kombucha

This slightly fizzy fermented tea is a good alternative to soda. You can find it in your grocery store’s refrigerated section. You can also brew your own at home in seven to 30 days using just tea, water, sugar and a “mother,” a symbiotic colony of bacteria and yeast.

Miso

Miso is typically used in Japanese cuisine. It’s made from fermenting soybeans, salt and koji (a fungus that gives miso its rich umami flavor). Miso usually comes in a paste form and works well in all kinds of recipes, like sauces, marinades and soups.

Pickles

Pickles are all the rage right now. Choose a variety from the grocery store’s refrigerated section to see which ones you like most. Or better yet, make your own pickles from cucumbers with brine (a cooled sea salt solution), dill, mustard, coriander seeds and peppercorns.

Sauerkraut

Find live versions of this traditional Eastern European staple, which literally translates to “sour cabbage,” in the refrigerator case at most grocery stores. Or if you don’t mind chopping, make your own artisan batches.

Tempeh

This plant-based option comes from fermented whole soybeans (unlike tofu, which is made from soy milk). It has a slightly nutty flavor and a hearty texture. With its high amount of protein, it works well in recipes as a meat substitute.

Yogurt

Yogurt is made from fermenting milk (or a nondairy alternative, like almond milk) with a starter culture of bacteria. Some commercial varieties also contain additional probiotic bacteria.

How to incorporate more fermented foods into your diet

Ready to get fermented foods like pickles and kimchi into your daily meals? Here’s how:

• Start small. No need to overdo it. Just try adding one or two types of fermented foods into your meals at a time.
• Pair with fiber-rich foods. To support a healthy balance of gut bacteria, you need plenty of soluble fiber from foods like beans/legumes, oats and oranges. “Insoluble fiber, found in many whole grains, is good for you too,” says Dr. Cresci. “But it’s not easily fermented, so it doesn’t do much to grow your gut’s microbial variety.”
• Reconsider your breakfast. Instead of reaching for a bowl of cereal or a bagel, think about starting your day with a fermented food like yogurt (top it with granola and berries for an extra nutritional punch) or kefir (add it to a smoothie).
• Look for opportunities. You don’t have to overhaul your meals. Instead, look for small ways to sneak in fermented foods. You can top a burger with kimchi or add tempeh to grain bowls and stir-fries.
• Check your labels. Make sure an item is actually fermented, not just pickled. You also want to watch for high amounts of sodium and added sugar.

Bottom line?

Fermented foods can be a simple and tasty way to support your gut health.

“Different fermented foods contain different microorganisms and their metabolites that can support your gut microbiota,” says Dr. Cresci. “So, there’s value in eating a variety of fermented foods rather than relying on just one.”