In This ArticleView AllIn This Article1. Sauerkraut2. Kimchi3. Kefir4. Kombucha5. Miso6. Tempeh7. Yogurt
In This ArticleView All
View All
In This Article
Sauerkraut
Kimchi
Kefir
Kombucha
Miso
Tempeh
Yogurt
Fermented foods like sauerkraut make great sandwich toppings, but did you know that you’re also adding probiotics to your Reuben when you top it with the fermented cabbage? Probiotics are good bacteria that like to hang out in our guts and may improve digestion, boost immunity and support a healthy weight.
Research is still emerging on just how important these mighty microbes are for our health, and the results are promising. According to the National Institutes of Health’s (NIH)National Center for Complementary and Integrative Health, research shows that probiotics may be helpful for a number of conditions, including diarrhea, irritable bowel syndrome (IBS), hay fever, infant colic and periodontal (gum) disease.
Fermented foods are packed with probiotics—the good bacteria grow during the fermentation process—and eating them is one way to boost your gut health (eating morefoods that are high in fiber, particularly prebiotic-rich foods, is important for gut health, too).
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Here are seven fermented, probiotic-packed foods. Add them to your diet for a healthy dose of good bacteria.
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 inFoodsfound that sauerkraut’s microbiome (the colonies of bacteria) grows rapidly during the fermentation process and stays stable during packaging for commercial sale.
You can make your own or buy sauerkraut at the store. The kind sold in the refrigerated section will have more probiotics than shelf-stable canned or jarred varieties because it’s not pasteurized. Pasteurization kills bad, and good, bacteria in sauerkraut and other fermented foods.
Recipe to Try:Homemade Kimchi
This spicy Korean-style side dishmade from fermented cabbage and other vegetables is touted as having anticancer properties and other health benefits. For example, a 2018 review in theJournal of Nutrition and Healthfound that in human trials, kimchi showed numerous health benefits including lowering blood lipid levels, supporting a healthy weight, reducing blood pressure and reducing inflammation.
Look for kimchi in the refrigerated section near pickles and sauerkraut. Eat it on its own or try it as a burger topper or atop tacos.
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 inFrontiers in Nutritionsuggests that kefir may be useful for diabetes, cardiovascular disease, immunity and neurological disorders.
Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
Recipe to Try:Lemon-Ginger Kombucha Cocktail
Kombuchais 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 journalNutrientshighlights kombucha’s antioxidants, in addition to its good bacteria. However, there are no randomized clinical trials on the effects of kombucha on humans.
Recipe to Try:Miso Vegetable Soup
A fermented paste made from barley, rice or soybeans,misoadds 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 2020BMJstudy found an association between higher intakes of miso and a reduced chance for dying early.
Miso is typically found in soups but also makes salad dressings and marinades even more delicious and gut healthy.
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 complete source ofvegetarian protein.
According to a 2021 review inComprehensive Reviews in Food Science and Food Safety, tempeh has shown potential health benefits for numerous conditions, including gut health, cancer, cognitive function, lung health, cardiovascular health, liver health, bone health and type 2 diabetes.
Recipe to Try:Ricotta & Yogurt Parfait
A 2021 review inNutrition Reviewsstates that there are consistent associations between yogurt consumption and reduced risk of breast and colorectal cancers and type 2 diabetes, as well as improved cardiovascular, bone and gut health.
The Bottom Line
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 each day.
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