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10 Fermented Foods You Should Be Eating

fermented foods

Fermented foods have gained tremendous popularity in recent times, and rightfully so. Fermentation, an age-old technique practised by diverse cultures worldwide, has enabled food preservation without the need for refrigeration. This remarkable method not only ensures longevity but also enhances flavors and nurtures our culinary traditions. When executed with precision, fermentation has the remarkable ability to enhance both the nutritional value and digestibility of food. Join us in this enlightening blog post as we embark on a fascinating exploration of 10 fermented foods that are vital for cultivating a healthy gut!

Kombucha Tea

fermented foods

Kombucha, a fermented tea beverage, is renowned for its blend of nourishing probiotics and abundant vitamins. Moreover, this elixir holds potent detoxifying properties, effectively purging the body of detrimental toxins. Venture into the realm of diverse Kombucha flavors, and savor the quest of finding the one that truly delights your taste buds!


fermented foods

Sauerkraut, a delectable fermented food crafted from cabbage and various veggies, not only delights the taste buds but also bestows a cornucopia of advantageous microbes upon the gut flora. This culinary gem boasts a rich array of nutrients including fiber, iron, and Vitamin C, among others. One of my personal culinary delights is the homemade Reuben sandwich, where sauerkraut takes center stage, nestled between slices of sourdough bread. While traditionally enjoyed on rye bread, it is worth noting that sourdough holds its own as a type of fermented goodness.


fermented foods

 Kefir, a tangy and drinkable yogurt, has been a popular choice for thousands of years due to its simplicity in preparation. This delightful fermented milk is not only easy to make but also offers numerous benefits for your gut flora, digestion, and immunity. Rather than settling for store-bought flavored options, I encourage you to embrace the art of crafting your own kefir for a truly satisfying and healthful experience.


Kimchi, a flavorful Korean cabbage dish, is a nutrient-rich powerhouse. Packed with vitamins B and C, as well as essential minerals like calcium, magnesium, and iron, it also offers dietary fiber, copper, manganese, and Vitamin A.

Yes we have a recipe!

Bacon and Kimchi Deviled Eggs.

There just yummy.


fermented foods kimchi

Miso, a centuries-old fermented soybean paste, boasts beneficial microbes that aid digestion and even possess cancer-fighting properties. Moreover, its rich flavor adds remarkable depth to dishes, making it a culinary gem worth savoring. Give miso a try and experience its incredible benefits for yourself.

Dark Chocolate

Surprise! Coming in at number six, we have the delightful indulgence of dark chocolate. Who can resist the allure of this fermented treat? While it may seem like an unconventional addition to the list, consider this: during the production of dark chocolate, cacao beans undergo a process of fermentation, resulting in a delectable treat packed with numerous health benefits. If you’re craving a keto-friendly option, give our Peanut Chocolate Cups recipe a try. I guarantee you’ll fall in love with these delectable delights!

Pickled Cucumbers

Pickled cucumbers, a culinary tradition spanning centuries, are a powerhouse of probiotics. These delightful pickles foster a thriving gut microbiome, ensuring wellness and vitality. Incorporate them into your preferred sandwiches or salads, infusing each bite with a burst of exquisite flavor. Transform any dish, like the Simple Salami Platter, by simply swapping regular cucumbers with these tangy delights. For an extra twist, substitute eggs with the delectable Bacon and Kimchi Deviled Eggs mentioned above. Prepare to be blown away by this culinary adventure!

Sweet Potatoes

fermented foods sweet potatoes

Research has demonstrated that this particular food possesses anti-inflammatory properties, potentially aiding in the alleviation of arthritis symptoms among mice fed a high-fat diet. One study highlight states, “The consumption of sweet potatoes not only mitigates obesity but also mitigates inflammation.” Additionally, reputable sources assert that sweet potatoes are a rich source of vitamin A, a vital nutrient for promoting optimal eyesight.

Beet Kvass

fermented foods

Beet kvass, a fermented drink crafted from beets, not only aids digestion but has also demonstrated potent anti-cancer properties. Dating back centuries, this time-honored elixir boasts the ability to enhance your digestive system. For a delectable treat, give a Beet Kvass Smoothie a whirl and relish both the taste and the benefits it brings.


fermented foods tempeh

Originating in Indonesia, tempeh is a fermented superfood made from soybeans. Don’t overlook its remarkable health benefits – it’s a high-protein powerhouse that can serve as an excellent substitute for meat. Embrace the goodness of tempeh and unlock a world of wellbeing.

Want to Learn How to Prepare Fermented Foods from Home?

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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