5 Fermented foods you must include in your diet

Fermentation is an ancient technique of preserving food. It’s a process in which bacteria and yeast break down sugars. Not only does it enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, in your gut. Probiotics are associated with a variety of health benefits, including improved digestion, better immunity, reduce heart disease risk, and even increased weight loss.

5 Fermented foods you must include in your diet

Common fermented foods include kefir, sauerkraut, yogurt, kimchi, and pickles.

1

Kefir

Originated in the Caucasus region thousands of years ago, kefir is a fermented milk drink. It’s made by adding kefir grains to room temperature milk and allowing it to ferment for 10–24 hours. This results in a thick, tangy beverage with a taste that’s often compared to yogurt. Kefir also contains less lactose than milk. When kefir grains and milk are combined to make kefir, the bacteria in the grains help ferment and break down the lactose in the milk. Kefir has numerous health benefits, from digestion to inflammation to bone health. You can simply drink kefir or use it for many dishes for a nice sour flavor.

2

Sauerkraut

Sauerkraut is shredded cabbage that has been fermented by lactic acid bacteria. Although the name sauerkraut is German for “sour cabbage,” it’s believed to have come from China almost 2,000 years ago. Sauerkraut is low in calories but rich in fiber, vitamins C and K and also contains a good amount of lutein and zeaxanthin. These antioxidants help promote eye health and reduce your risk of eye disease. The antioxidant content of sauerkraut also boasts promising effects on cancer prevention. You can eat it on sandwiches, with meat, or on its own.

3

Yogurt

Yogurt is a common food in many cuisines around the world. It dates back to around 8,000 years ago when herdsmen in the Middle East used animal intestines to keep milk from spoiling in the heat. Yogurt is packed with probiotics but it is also a good source of protein, calcium, phosphorus, and B vitamins. Numerous studies associate yogurt with many health benefits, including: improved gut health; better heart health, including cholesterol levels, blood fat, and blood pressure; weight loss; improved bone health; reduced risk of cancers, particularly colorectal, breast, and prostate cancer. The slightly sour taste allows yogurt to be used in a variety of ways, including as a marinade, in sauces or smoothies, or on its own. Yogurt with no added sugar is the best. Add fruit, herbs, rolled oats, or a small drizzle of honey for added flavor.

4

Kimchi

Originated in Korea almost 1,000 years ago, this traditional Korean food is now popular all over the world. Kimchi is a fermented vegetable mixture of spices and vegetables like cabbage, radishes, leeks, cucumbers, or sweet potatoes. It boasts an extensive array of health benefits and may be especially effective at lowering cholesterol and reducing insulin resistance. In one study, 21 people with pre-diabetes ate either fresh or fermented kimchi. After 8 weeks, those eating fermented kimchi had decreased insulin resistance, blood pressure, and body weight. Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.

5

Pickles

Didn’t think that pickles had probiotics? Fermented pickles contain a ton of vitamins and minerals, plus antioxidants and gut-friendly probiotic bacteria. Most store-bought pickles are made with vinegar and cucumbers, and although this makes the pickles taste sour, this doesn’t lead to natural fermentation. Fermented pickles should be made adding salt only, no vinegar. When choosing a jar of pickles, look for “lactic acid fermented pickles” made by a manufacturer that uses organic products and brine, refrigerates the pickles, and states that the pickles have been fermented. If you can find a local maker, such as at a farmers market, you’ll get some of the best probiotics for your health.