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Aug 20, 2024 · In fact, eating fermented (or “cultured”) foods is the most convenient way to obtain a daily dose of probiotic bacteria that support gut health and more. Studies suggest that some of the many ways these foods support overall health include by:
- Sauerkraut. Sauerkraut has been consumed across cultures for centuries. A staple food in both European and Asian cuisine, sauerkraut is a wonderful source of live, active cultures–as long as it hasn’t been pasteurized.
- Kombucha. Kombucha is a carbonated, fermented beverage that’s made by combining tea, sugar, and a ‘symbiotic culture of bacteria and yeast,’ often referred to as ‘SCOBY.’
- Kimchi. A staple of Korean cuisine, kimchi is another form of fermented cabbage. This side dish is typically made from more ingredients than sauerkraut, though.
- Tempeh. Similar to tofu, tempeh is a plant-based protein made from fermented soybeans. Because tempeh is typically pasteurized and cooked prior to consumption, it’s not likely to retain active cultures.
- Sauerkraut
- Kimchi
- Kefir
- Kombucha
- Miso
- Tempeh
- Yogurt
- The Bottom Line
Recipe to Try: Simple Sauerkraut Sauerkraut is good for more than just topping a hot dog. Made from just cabbage and salt, this fermented food delivers a healthy dose of probiotics and fiber. A 2018 study in Foodsfound that sauerkraut's microbiome (the colonies of bacteria) grows rapidly during the fermentation process and stays stable during packa...
Recipe to Try: Homemade Kimchi This spicy Korean-style side dish made from fermented cabbage and other vegetables is touted as having anticancer properties and other health benefits. For example, a 2018 review in the Journal of Nutrition and Healthfound that in human trials, kimchi showed numerous health benefits including lowering blood lipid leve...
Recipe to Try: Berry-Mint Kefir Smoothie A fermented milk drink similar to drinkable yogurt, kefir is full of calcium and probiotics. A 2021 review in Frontiers in Nutritionsuggests that kefir may be useful for diabetes, cardiovascular disease, immunity and neurological disorders. Just as with yogurt, the probiotics in kefir help break down lactose...
Recipe to Try: Lemon-Ginger Kombucha Cocktail Kombucha is a tangy, effervescent, fermented tea that's rich in good-for-you yeast and bacteria. The drink is often flavored with herbs or fruit. You can find kombucha in natural foods stores, farmers markets and your regular grocery store. A 2019 study in the journal Nutrientshighlights kombucha's anti...
Recipe to Try: Miso Vegetable Soup A fermented paste made from barley, rice or soybeans, miso adds a nice umami flavor to dishes. It's a bold taste, so a little goes a long way (which is good because it's also high in sodium). A 2020 BMJstudy found an association between higher intakes of miso and a reduced chance for dying early. Miso is typically...
Recipe to Try: Gochujang-Glazed Tempeh & Brown Rice Bowls Tempeh is made from naturally fermented soybeans. It's similar to tofu in that it's a plant-based protein made from soy, but unlike tofu, tempeh is fermented. It also has a firmer texture and a slightly nuttier flavor profile. Because it contains all the essential amino acids, it's a complet...
Recipe to Try: Ricotta & Yogurt Parfait Yogurt is made by fermenting milk. Yogurt labeled with the "Live & Active Cultures" seal guarantees 100 million probiotic cultures per gram (about 17 billion cultures in a 6-ounce cup) at manufacturing time, according to the International Dairy Foods Association. Even yogurts without this seal contain probiot...
Fermented foods contain probiotics, which are good bacteria. Bacteria like to hang out in our guts and they influence our health. Fermented foods also often contain other health boosters, like protein, fiber, vitamins, minerals and antioxidants. Including fermented foods in your diet can mean better overall health, so try adding some to your plate ...
Sep 12, 2023 · The foods that give your body beneficial probiotics are those fermented using natural processes and containing probiotics. Live cultures are found in not only yogurt and a yogurt-like drink called kefir, but also in Korean pickled vegetables called kimchi, sauerkraut, and in some pickles.
- Kelly Bilodeau
- hhp_info@health.harvard.edu
Mar 22, 2024 · Eating fermented foods can help populate your gut's microbial community with a skilled workforce of beneficial bacteria. Ideally, you'll eat a few different types of fermented goods (like the foods and drinks on this list) to ensure this workforce is as diverse and effective as possible.
Jul 26, 2024 · There is a wide variety of fermented foods available globally, from different cultures and countries. Typical fermented foods found in the UK include live yoghurts, kimchi, kefir, sauerkraut, kombucha and fermented soy products such as miso and tempeh.
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Apr 10, 2024 · Fermented foods stay well-preserved, contain plenty of probiotic strains, and produce their own enzymes, which help you digest your food better and supply a healthy dose of B vitamins and omega-3 fatty acids.
