Fermentation enhances food preservation, and eating fermented foods can also boost the number of beneficial bacteria, or probiotics, in your gut.
Fermentation is a process in which bacteria and yeast break down sugars.
Probiotics may have several health benefits, including better digestion, improved immunity, and weight loss.
Here are 8 fermented foods and drinks that have been shown to improve health and digestion.
Kefir is a type of cultured dairy product. It’s nutritious, high in probiotics, and easy to digest.
It’s made by adding kefir grains—a combination of yeast and bacteria—to milk. This results in a thick, tangy beverage that tastes similar to yogurt.
Studies suggest that kefir offers numerous health benefits. It’s believed to aid digestive health and reduce inflammation.
Some research suggests kefir improves immune function by stimulating the body to produce anti-inflammatory substances. Animals fed kefir were also more successful at fending off intestinal infections.
More research is needed to understand the effects of kefir and whether certain amounts may
Kefir contains less lactose than milk. When kefir grains and milk are combined, the bacteria in the grains help ferment and break down the lactose in the milk.
But kefir does contain some lactose, so it may not be appropriate for everyone with lactose intolerance.
Learn more about the many health benefits of kefir and how water kefir may be a dairy-free option to consider.
Tempeh is made from fermented soybeans that have been pressed into a compact cake.
This high protein meat substitute is firm but chewy and can be baked, steamed, or sauteed before being added to dishes.
In addition to its impressive probiotic content, tempeh is rich in many nutrients that may improve your health.
For example, soy protein has been shown to help reduce certain risk factors for heart disease.
This research review of more than 40 studies noted that eating 25 grams (g) (0.88 oz) of soy protein every day for 6 weeks led to a 3.2% decrease in LDL (bad) cholesterol and a 2.8% decrease in total cholesterol.
Tempeh is a great option for vegetarians and omnivores alike, and it may be perfect for sandwiches and stir-fry recipes.
Read why tempeh is healthy and nutritious, whether you’re vegetarian or not.
Natto is a staple probiotic food in traditional Japanese cuisine.
Like tempeh, it’s made from fermented soybeans. It has a strong flavor and a slimy texture.
It contains a good amount of fiber, which supports digestive health by moving through your body undigested, adding bulk to stool. This helps promote regularity and alleviate constipation.
Natto is also high in vitamin K, an important nutrient involved in calcium metabolism and bone health.
Some research suggests natto intake is tied to
Natto is often paired with rice and served as part of a digestion-boosting breakfast.
Find out how these Japanese soybeans are healthy options to consider for your meal plans.
Kombucha is a fermented tea that’s fizzy, tart, and flavorful. It’s made from either green or black tea and offers these drinks’ health-promoting properties.
Some research suggests that drinking kombucha
Other research indicates kombucha may help induce cancer cell death and prevent the spread of cancer cells.
More human research is needed to confirm the health benefits.
Many kombucha drinks are high in added sugar, and others may contain sugar substitutes such as sugar alcohols, which some people may prefer to avoid.
Find out how to make healthy kombucha at home.
Miso is a common seasoning in Japanese cuisine. It’s made by fermenting soybeans with salt and koji, a type of fungus.
It’s most often found in miso soup, a flavorful dish made of miso paste and stock. Miso soup is traditionally served for breakfast.
Several studies have found health benefits tied to miso, including this 2020 research indicating that miso may help lower blood pressure and improve heart rates.
More research is needed to confirm those earlier, limited findings.
Miso may also help lower blood pressure and protect heart health.
Miso recipe ideas
You can stir miso into soup. Other recipe ideas for miso include:
- glazing cooked vegetables
- spicing up salad dressings
- marinating meat
Read more on why miso is a healthy option to consider.
Besides stirring miso into soup, you can try using it to:
- glaze cooked vegetables
- spice up salad dressings
- marinate meat
Kimchi is a popular Korean side dish that’s usually made from fermented cabbage or other fermented veggies, such as radishes.
Research shows that kimchi has many
You can also read more here about these 9 health benefits tied to kimchi.
Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.
A high protein spin on a staple Korean dish.
Kimchi veggie bibimbap bowl with tofu
This classic Korean dish is high in protein and fiber, and low in sugar and saturated fat. Although it’s traditionally served with white rice, this recipe is higher in protein and lower in carbohydrates.
Sauerkraut is a popular condiment consisting of shredded cabbage that lactic acid bacteria have fermented. It’s low in calories but contains plenty of fiber and vitamins C and K.
Like other foods made with leafy green vegetables, it contains good amounts of lutein and zeaxanthin, antioxidants that can benefit the eyes and reduce the risk of eye disease.
Sauerkraut may also
You can use sauerkraut in countless dishes, including casseroles, soups, and sandwiches.
To get the most health benefits, consider choosing unpasteurized sauerkraut. Pasteurization kills beneficial bacteria.
Learn about the other health benefits you may find with sauerkraut.
Yogurt is made from milk that has been fermented, most commonly with lactic acid bacteria.
It contains many important nutrients, including calcium, potassium, phosphorus, riboflavin, and vitamin B12.
Yogurt has also been associated with a wide variety of health benefits, including:
- improved digestive health and relief from gastrointestinal (GI) symptoms
- helping to reduce blood pressure, especially in those with high blood pressure
- improved bone density
- physical function in older adults
- lower body weight
pregnancy outcomes and maternal healthTrusted Source
Not all yogurts contain probiotics, since these beneficial bacteria are often killed during processing. You can look for yogurts that contain live cultures to ensure you get your probiotic dose.
You may also choose products that have less sugar.
You can find many other probiotics than just yogurt, including these 11 choices that may be options to consider.
Fermentation may help increase both the shelf life and the health benefits of many foods.
The probiotics in fermented foods have been associated with improved digestion and immunity, weight loss, and more. If you incorporate them into your daily eating habits, they may also help with your overall health.
