{"id":2583,"date":"2025-01-22T05:42:57","date_gmt":"2025-01-22T05:42:57","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/9-fermented-foods-to-explore-and-their-health-benefits.html"},"modified":"2025-01-22T05:42:57","modified_gmt":"2025-01-22T05:42:57","slug":"9-fermented-foods-to-explore-and-their-health-benefits","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/9-fermented-foods-to-explore-and-their-health-benefits.html","title":{"rendered":"9 Fermented Foods to Explore and Their Health Benefits"},"content":{"rendered":"

Experts have a gut feeling: You should probably start eating more fermented foods.<\/p>\n

Fermentation involves exposing food to yeast or microorganisms that break down components such as starch and sugar. This ancient method of food preservation may offer real benefits for the body.<\/p>\n

Fermented foods contain \u201cgood\u201d bacteria that can help keep our gut and our microbiome healthy, says\u00a0Amy Shapiro, MS, RD, CDN, of Real Nutrition NYC.<\/p>\n

They assist with digestion, may help support a healthy weight, support immunity and skin health, and\u00a0much more, Shapiro adds. \u201cResearch is constantly evolving on this topic.\u201d<\/p>\n

Among the research is a 2021 study conducted at Stanford University, which found that eating fermented food seems to help improve gut health by increasing microbiome diversity.<\/p>\n

Much of the body\u2019s immune system\u00a0is located in the gastrointestinal\u00a0tract, and research indicates that certain types of healthy bacteria \u2014 such as the probiotics found in fermented foods \u2014 may\u00a0support this vital defense.<\/p>\n

Want to add more fermented foods to your diet? Here are a few to try.<\/p>\n

1. Sauerkraut<\/h2>\n<\/p>\n

Perhaps the most well-known fermented food, sauerkraut is shredded cabbage that has been fermented, most commonly in a solution of vinegar and salt.<\/p>\n

The process imbues this already healthy vegetable with additional benefits. Sauerkraut contains\u00a0Lactobacillus bacteria, organic acids that support good bacteria growth and healthy vitamin C and digestive enzyme levels, says Carrie Lam, MD, FAAMFM, ABAARM, a board-certified family medicine physician in Los Angeles.<\/p>\n

Look for sauerkraut that has not been pasteurized, which kills off the good bacteria.<\/p>\n

\u201cPersonally I add sauerkraut to my salads on most days,\u201d Shapiro says.<\/p>\n

2. Kimchi<\/h2>\n

\"bowl<\/p>\n

Kimchi \u2014 \u201cthe Korean cousin to sauerkraut,\u201d Lam says \u2014 is made with cabbage and spices, then aged. Its sour, spicy, pickle-like flavor can add interest to basic meals like chicken, salmon, and salads, along with a boost of\u00a0fiber, antioxidants, and vitamins.<\/p>\n

A\u00a0recent study found\u00a0that fermented Korean foods such as kimchi may help support a healthy immune system along with gut and lung health.<\/p>\n

3. Kombucha<\/h2>\n

\"glass<\/p>\n

Kombucha is black or green tea fermented in a symbiotic colony of bacteria and yeast (also known as \u201cSCOBY,\u201d or \u201cthe mother,\u201d because it reproduces during fermentation). This process creates healthy bacteria and antioxidants\u00a0that may be beneficial.<\/p>\n

4. Kefir<\/h2>\n

\"kefir<\/p>\n

Kefir is milk from goats, sheep, or cows that has been fermented with kefir grains, which are kernels of bacteria and yeast. It has the consistency of thin yogurt.<\/p>\n

Research suggests\u00a0kefir may have antimicrobial properties, and may help with regulating gut microbiota and supporting healthy blood glucose levels.<\/p>\n

5. Yogurt<\/h2>\n

\"bowl<\/p>\n

\u201cI like to incorporate yogurt and kefir into my diet almost daily,\u201d says\u00a0Sarah Schlichter, MPH, RDN, a registered dietitian nutritionist in Frederick, MD.<\/p>\n

\u201cBoth are great sources of protein, calcium and vitamin D, and live bacteria for flourishing the gastrointestinal tract,\u201d Schlichter says. \u201cI always recommend clients incorporate protein into snacks, and this is an easy and beneficial way to do so.\u201d<\/p>\n

6. Tempeh<\/h2>\n

\"tempeh<\/p>\n

Tempeh \u2014 fermented soybeans that have been formed into a block \u2014 can be a kitchen MVP for anyone who\u2019s trying to replace meat with more plant-based options.<\/p>\n

\u201cTempeh is a great plant-based protein source that\u00a0takes on the flavor\u00a0of what you season it with or cook it with,\u201d Schlichter says. \u201cI love making it in the air fryer and throwing it on a stir-fry or salad.\u201d<\/p>\n

7. Natto<\/h2>\n

\"bowl<\/p>\n

Natto is a Japanese dish of fermented soybeans that contains the beneficial bacteria\u00a0Bacillus subtilis. This bacteria may help support the immune system as well as\u00a0cardiovascular health, Lam says.<\/p>\n

8. Miso<\/h2>\n

\"spoonful<\/p>\n

If you\u2019re a fan of sushi, you\u2019re probably familiar with its frequent companion, miso soup \u2014 but you may not have realized this soup has a fermented base.<\/p>\n

\u201cMiso is a major component of Japanese medicine,\u201d says Lam. \u201cIt is a paste made from fermented soybeans, rice, or barley. Traditionally, it is used to stimulate digestion and increase energy.\u201d<\/p>\n

9. Apple Cider Vinegar<\/h2>\n

\"pouring<\/p>\n

Apple cider vinegar doesn\u2019t contain the probiotics of other fermented foods on this list. \u201cHowever, it\u2019s still a fermented food that contains some bacteria \u2014 especially if raw and contains \u2018the mother,’\u201d says Shapiro, who drinks hot water with apple cider vinegar after dinner to help aid digestion.<\/p>\n

\u201cResearch claims\u00a0it may help to balance blood sugar and\u00a0fight harmful bacteria,\u201d Shapiro adds.<\/p>\n

Easy Ways to Add Fermented Foods to Your Diet<\/h2>\n

If you\u2019re looking to incorporate more fermented foods into your meal plan, start with plain Greek yogurt, kimchi, kombucha, kefir, or tempeh.<\/p>\n

\u201cThese are easy to incorporate at any meal, widely available, taste great, and provide other health benefits such as protein, fiber, vitamins, and minerals,\u201d Shapiro says. They\u2019re also typically low in sugar and minimally processed.<\/p>\n

To get the most benefits from fermented foods, eat a variety. \u201cI recommend mixing up fermented foods to receive a variety of healthy bacteria strains,\u201d Shapiro says.<\/p>\n

Support the good bacteria in your gut by consuming fermented foods along with fiber. \u201cFermented foods require\u00a0prebiotics\u00a0or fiber to proliferate and thrive in our bodies, so consider consuming your fermented foods along with a salad or other plant foods, which are naturally high in fiber,\u201d Shapiro suggests.<\/p>\n

Some easy ways you can add these fermented foods to your routine:<\/p>\n