Top 10 Fermented Foods

Fermented foods have been produced for centuries in nearly every culture to preserve + improve the digestibility of food. They are considered "functional foods" because they support a healthy gut microbiome, which mediates the health of the body as a whole.

1. Sauerkraut

   a traditional Eastern-European preparation of fermented cabbage (either ya love it or you don’t)

2. Cheddar Cheese

   who knew?

3. Kimchi

   the spicier, Asian cousin of sauerkraut

4. Raw Apple Cider Vinegar

   can you can see “the mother” swirling in the bottle?

5. Cottage Cheese

   tasty with fresh melon

6. Sourdough Bread

   a traditional bread preparation that aids gluten/grain digestion

7. Yogurt & Kefir (ideally raw)

   look for versions that have "live, active cultures” and minimal added ingredients

8. Probiotic Pickles (and other lacto-fermented veggies)

   not your typical cuc’

9. Gouda Cheese

   enjoy with peppers or dried fruit

10. Kombucha & Water Kefir

    kombucha = tea + SCOBY (tastes more like vinegar)

    water kefir = sugar water + kefir grains (tastes more like yogurt)

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Fermented Foods

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References

Haas, E. M; Levin, B. (2006). Staying Healthy with Nutrition: The Complete Guide to Diet and Nutritional Medicine. Celestial Arts.

Dimidi, E., Cox, S. R., Rossi, M., & Whelan, K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8), 1806. https://doi.org/10.3390/nu11081806