Top Fermented Foods and Their Benefits
Fermented foods have been around for centuries, since ancient times, actually. And looong before gut health became a wellness buzzword.
Fermentation was mainly used to preserve food. But now, with our fancy tech, fermentation had taken a backseat for a moment. That was, until extensive research started showing just how important these foods are for our gut.
I have a pretty long list of awesome reasons why I’m calling these tangy, probiotic-packed bites to your attention.
Aside from making your taste buds dance(in the good way), they do wonders for your body too, and you know how we’re all about being mindful of our health and wellness.
From boosting your digestion to improving your immunity, to balancing your hormones, I’d confidently say that they’re nature’s multivitamin kick! And should be non-negotiable in every household. After all, we evolved to eat and enjoy these foods. We are primed for them.
So if you’re ready to enjoy the super powerful benefits of fermentation, let’s get right into it!
Benefits of Fermented Foods
1. Gut Health
Are you familiar with what probiotics are? Well, they are those friendly little bacteria that help you balance your gut microbiome and also help you keep your digestion super smooth.
The great news? Fermented foods are loaded with them, so no more agonizing bloating moments. In fact, fermented foods can also help you starve bad gut bacteria in addition to supporting good bacteria.
I should also point out that over 70% of your immune system lives in your gut, hence, a healthy gut means better immunity.
Here is a more detailed article on HOW YOU CAN STARVE BAD BACTERIA FOR OPTIMAL GUT HEALTH.
RELATED: GUT HEALING FOODS AND HABITS
2. Hormonal Balance
Everything in our bodies coexists, and your gut and hormones are no exception.
When you have a balanced microbiome, you can easily process estrogen and other hormones. Those high cortisol levels will be ancient history.
Another benefit of a thriving gut is that your PMS won’t feel as brutal, and symptoms of PCOS or even perimenopause will definitely ease up.
What I’m trying to say is that fermented foods = great gut health = hormonal balance. So think fewer cramps, less fatigue, and bye-bye mood swings.
RELATED: 16 FOODS THAT BALANCE HORMONES
3. Weight Loss Support
If you have finally decided to get on track with your wellness and weight loss journey, fermented foods should be a popular option on your meal plan.
They aren’t necessarily a magic fix, but really, really helpful. Probiotics go a long way in supporting insulin sensitivity and taming inflammation, and also help control all those midnight cravings.
Besides, by balancing hormones like cortisol, fermented foods indirectly support weight loss related to cortisol spikes.
RELATED: THE LINK BETWEEN CORTISOL LEVELS AND WEIGHT GAIN.
4. Skin Health
Here’s a bit of news for the skin care girlies: if your gut is irritated and not at its best, then your face might just spill all the tea in the form of acne, eczema, or just plain dullness!
So yes, your skin and gut health are related, and probiotics calm inflammation from the inside. Hence, clearer and glowier skin!
If you were in doubt, then I’m here to tell you that yogurt masks and kombucha toners are definitely a thing!
5. Mental Health & Mood
Serotonin is your happy hormone, and according to research, 90% of it is made in your gut, not your brain. There’s a kicker. The gut-brain axis is admittedly a bit wild, but in a wonderful sort of way.
Fermented foods, which are full of probiotics, help support your mental clarity, reduce anxiety, and fight brain fog. You definitely deserve better moods, a sharper mind, and calmer vibes. So eat these fermented foods to boost those happy hormones.
11 Popular Fermented Foods
1. Probiotic Yogurt
If you love yoghurt, then you’re in luck because this creamy gut-loving goodness is packed with probiotics. It’s usually made by fermenting milk with live bacterial cultures, and as a result, it’s the perfect fermented starter pack. It supports digestion, bone health, and your immunity.
2. Kefir
Kefir is a lot like yoghurt, but it’s a bit more tangy, and as a plus, even higher in probiotics. It’s a fermented milk drink made with kefir grains, a simple combination of yeast and bacteria.
It’s excellent for gut diversity and lactose digestion and is also loaded with B vitamins.
3. Kimchi
A Korean classic you definitely do not want to miss out on! Kimchi is made through the fermentation of cabbage with ingredients like chili, sugar, garlic, and ginger. This food isn’t only spicy and tangy in the best way possible, it’s also loaded with probiotics supporting gut health and immunity.
4. Classic Sauerkraut
This delicacy is made using shredded cabbage. The cabbage is then fermented in salty brine forming what we all know and love as sauerkraut. It’s simple, sour, and packed with lots of probiotics.
This fermented food boosts digestion, supports immune function, and is great for adding fiber. If you wanna take your sandwiches to the next level, then this is a must-try.
5. Miso
A Japanese classic savory fermented paste. Miso is made when you ferment soybeans with koji, a type of fungus. Mosi is also rich in umami flavor and packed with minerals, probiotics, and antioxidants. All you have to do is stir into hot water, and you get a gut-friendly soup.
6. Tempeh
Tempeh is a form of fermented, nutty block that’s a bit firm. It is made when you ferment soybeans into a cake-like form, and as a result, it’s high in plant-based protein, vitamin B12, and probiotics.
If you want a super healthy alternative to meat, then tempeh is perfect. Not only does it support gut health, but it also helps regulate blood sugar and cholesterol.
7. Kombucha
Kombucha is a fizzy, sweet, and tart fermented tea. With this food, you use SCOBY, a symbiotic culture of bacteria and yeast, to ferment black or green tea. It’s honestly an upgraded version of your herbal tea and is loaded with probiotics, antioxidants, and B vitamins. If you’re sick of sugary sodas and energy drinks, then you have to try this.
8. Fermented Cucumber Pickles
For this fermented food, you only need three super simple things: cucumbers, salty brine, and your time! Fermented cucumber pickles aren’t just like vinegar-based pickles; they are raw and super rich in probiotics. With just a single jar and some very easy steps, you get to make these crunchy, tangy, and gut-loving pickles.
9. Pickled Carrots
Crunchy pickled carrots are also simple and easy to make. All you have to do is submerge slices of carrots in a saltwater brine and let them ferment. This particular fermented food is crunchy, naturally sweet, and packed with your favorite good bacteria.
They are perfect for kids and grown-ups, and as a bonus, you get carotene, which is great for your eyes and skin.
Crunchy Pickled Carrots Recipe
10. Garlic-Infused Fermented Radishes
If you love radishes, why don’t we take things to a new level? In this recipe, the radishes are fermented in brine, and to add a bolder, spicier, and tangier flavor, you can add a few pieces of garlic. Aside from this fermented dish being a probiotic powerhouse, it also helps you detox and improve your liver health.
Garlic-Infused Fermented Radishes Recipe
11. Fermented Cauliflower
To finish off my list of popular fermented foods, is an all-time favorite, fermented cauliflower. Its main ingredient is cauliflower florets, which are then fermented with garlic and spices. If you want to go the tangy way, you can use a little bit of turmeric. This crunchy treat is high in fiber, antibiotics, and the tell-tale probiotics. Fun, colorful, and definitely flavorful.
Sweet and Sour Fermented Cauliflower Recipe
4 Lesser-Known Fermented Foods
1. Fermented Beets
The top runner of the show in this recipe is ruby-red roots that are sliced and then fermented in brine. The aftermath? A tangy, earthy, and probiotic bomb that is a must-have in your wellness kick. These fermented beets boost digestion and detox the liver, and, as a bonus, are great for blood flow.
2. Sourdough Bread
Did anyone ask for bread? Well, sourdough is the ultimate alternative to regular bread because one, it’s way easier to digest, and two, it’s less likely to spike your blood sugar. When it comes to flavor richness, low gluten, and prebiotic love, then yes, this is it.
It’s simply made by fermenting flour and water using wild yeast and bacteria, thanks to the natural fermentation process. There are no additives, just flour and water, and maybe some patience and science.
3. Fermented Salsa
When you have tomatoes, onions, peppers, and garlic, you can make something deliciously magical. In this recipe, these ingredients are blended and then left to ferment, and as a result, you get a zesty, probiotic-packed classic.
Like your favorite salsa, definitely, but with way more gut-loving wellness. You can use it as a dip or, my favorite, as a taco topper.
4. Natto
Another unbeatable Japanese classic. Natto is not only amongst the richest sources of vitamin K2, but it’s absolutely delicious. Natto is basically soybeans that have been fermented, and I can describe it as sticky and definitely funky. It’s packed with nutrients, and nattokinase being one of them, your blood health is gonna be great.
Final Thoughts
To finish this awesome list of probiotic goodness, fermented foods aren’t just trendy; they go way back to ancient times. And for good reason. They are healing. Your gut is key to many things in your body, so the priority is to ensure you nourish it.
These fermented foods are a great way to start, and as a result, you get a whole load of benefits, from hormone regulation and skin health to better mood and even improved immunity.
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