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10 Fermented Foods You Should Be Eating

fermented foods

Fermented foods are all the rage these days, and for good reason. Fermentation is an ancient process that has been used by cultures around the world to preserve food without refrigeration. When done correctly, fermentation can actually improve the nutritional value of a food while simultaneously making it more digestible. In this blog post, we will explore 10 fermented foods that you should be eating for a healthy gut! 

Kombucha Tea

fermented foods

Kombucha is a fermented tea drink that contains beneficial probiotics and various vitamins. Kombucha also has great detoxifying properties, as it helps to cleanse the body of harmful toxins. Try different flavors of Kombucha to find one that you enjoy!


fermented foods

Sauerkraut is a delicious fermented food made from cabbage and other veggies. It provides plenty of beneficial microbes to the gut flora in addition to fiber, iron, and Vitamin C among many others! One of my favorite uses of sauerkraut is in homemade Reuben sandwiches made with sourdough bread. I know, it’s better on Rye bread but Sourdough is also a type of fermented food. 


fermented foods

 Basically, a tangy drinkable yogurt. Kefir, fermented milk,  has been around for thousands of years because it is very easy to make. The beneficial microbes in kefir help keep your gut flora healthy and happy while also improving digestion and immunity. Stay away from the flavored stuff in grocery stores and make your own! 


Kimchi, a fermented Korean cabbage dish that is loaded with vitamins B and C along with some other great nutrients like calcium, magnesium, iron, fiber, copper, manganese, Vitamin A, and fiber. Yes we have a recipe! Bacon and Kimchi Deviled Eggs. There just yummy.


fermented foods kimchi

Miso is a fermented soybean paste that has been used for centuries to improve digestion thanks to its beneficial microbes. It also contains cancer-fighting properties!  Miso also has a rich flavor that adds a lot of depth to dishes. It is very much worth trying.

Dark Chocolate

Suprise! number six comes in the form of dark chocolate, which is fermented! Who doesn’t like chocolate? This might seem like an odd addition to the list but think about it. Fermentation actually occurs on cacao beans during the process of making dark chocolate and turns them into a tasty treat with many health benefits. Try one of our favorite keto recipes Peanut Chocolate Cups. I promise, you will love them!

Pickled Cucumbers

Pickled cucumbers are another food that has been around for centuries. They are extremely high in probiotics and provide the gut flora with beneficial microbes that keep it healthy, happy, and strong! You can also include these pickled cucumbers in any of your favorite sandwiches or salads to add some extra flavor. One of our recipes that calls for these is the Simple Salami Plater.  Just substitute the regular cucumber with pickled cucumbers.  While you’re at it, substitute the the eggs with the Bacon and Kimchi Deviled eggs from above. CRAZY!!!

Sweet Potatoes

fermented foods sweet potatoes

This food has been shown to have anti-inflammatory properties and can help reduce arthritis symptoms in mice that were fed a high fat diet.

One article stated, “Sweet potato consumption not only ameliorates obesity but also attenuates inflammation.” Another source claims sweet potatoes contain significant amounts of vitamin A, which is crucial for healthy eyesight.

Beet Kvass

fermented foods

Beet kvass is a fermented drink made from beets. It can help with digestion and it’s been shown to have anti-cancer properties! If you’ve never tried kvass, it is a fermented drink that has been around for centuries and it’s made from beets. Kvass will help your digestive system! Try it in a  Beet Kvass Smoothie. It’s Delish.


fermented foods tempeh

This fermented super food has deep roots in Indonesia and is actually ferment soybeans so you don’t want to miss out on the health benefits this one has for your. The health benefits of Tempeh are amazing and it’s also high in protein, which makes it a great meat substitute.  


Want to Learn How to Prepare Fermented Foods from Home?

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Cultures for Health is a great resource if you are looking to start fermenting your own foods at home. They sell everything from starter cultures, recipes and informational material about fermented food health benefits in order to help individuals learn more about the different types of fermented foods that exist in their culture or around the world. Check out our blog post Fermented Foods: How to Prepare From Home for more information.



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