11 Healthy Fermented Foods that are Very Nutritious

Fermentation is an age old procedure that’s used to expand the shelf life of particular foods, and kill microbes which might otherwise indulge the food and make us ill. It’s also an activity that can be used to create products like beer and yogurt. What a lot of people do not understand is that correctly fermented food is also very wholesome, and consuming it, is helpful to keep our body’s immune and digestive systems healthful. In fact fermented foods are among the most effective ways to replenish healthy bowel bacteria and offer the body with the natural probiotics. A few of these fermented foods may look strange, but one thing is confirmed that they’re all exceptionally nutritious. Read this article and find out the 11 healthy fermented foods that are very nutritious.

What’s Fermentation?

Fermentation is a metabolic process where microorganisms, including bacteria, fungi or yeast convert organic components – typically carbs including starch and sugars into acids or alcohol. As an example, yeast converts the sugars into alcohol, acetobacter bacteria turn alcohol into acetic acid (vinegar), and also the lactobacilli bacteria turn starch and sugars into the lactic acid.

What Does Fermentation Do?

Healthy Fermented Foods

Preserve food in the times before refrigeration, this is still in various cultures – a significant way of expanding shelf life of the foods that are preserved with alcohol, acetic acid, and lactic acid. Examples comprise pickled vegetables, cheese, wine, and salami.

  • Reduce cooking times: The foods which can be tough, hard to digest can be enhanced by fermentation, cutting back the importance of cooking and fuel.
  • Removes anti-nutrients: The natural or artificial compounds that interfere together with the absorption of nutrients, called anti-nutrients, may be ruined by fermentation. The phytic acid, for instance, which can be located in seeds and legumes, binds minerals like zinc and iron, decreasing their absorption while have eaten. Nevertheless, phytic acid could be broken down during the fermentation, therefore the minerals become accessible. Tempeh and miso are instances of the fermented legumes.
  • Changes taste: It may make food enjoyably tangy or sour, and also develops flavor. Even chocolate and vanilla owe their flavors to the fermentation.
  • Makes food better digestion: Lactose in the milk is broken down into simpler galactose and glucose – that if you’re lactose intolerant, can make products like cheese and yoghurt possibly easy to digest. Additionally, many microbes produce enzymes which break down cellulose in the plant foods, which people cannot digest, into sugars.
  • Increases the micro-nutrients: A number of bacteria can raise amounts of the vitamins in food, particularly B vitamins.
  • Adds microbes in the intestine: A lot of people consume fermented foods in order to get live “good” bacteria. The Examples include sauerkraut, kimchi, Kombucha tea, kefir, and yoghurt.
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Health Benefits of Eating Fermented Food:

Among the main claims for health advantages of the fermented foods is their contribution of the live microbes – apparently “good” microbes – to the existing colonies in the intestine. These microbes make strong effects on the body; when they are out of whack they are connected with the conditions like irritable bowel syndrome, ulcerative colitis, immune disorders like allergies, metabolism and type 1 diabetes, metabolic diseases, including obesity and type 2 diabetes. They have even been found helpful with the mental health illnesses.

Probiotics are the live microorganisms such as yeasts, fungi, and bacteria – which in sufficient quantities may have many health benefits. Seen naturally in some of the fermented foods, as well as accessible pill form, studies have demonstrated they are able to improve digestion, enhance immune function, and help protect against disease. Read more about the health benefits of eating fermented food.

11 Healthy Fermented Foods:

1. Lassi:


Yogurt and fermented dairy product play a significant role in the Indian cuisine. The lassi is produced by combining milk and yogurt and occasionally spices and fruit to make an excellent probiotic-rich beverage. It digests fast, helps re-establish friendly bowel bacteria, and soothes discomfort in the colon. Again, I do not advocate having traditional dairy product, particularly from cows. If you’re planning to drink the Lassi, it is best to locate a merchandise using grass fed, free range goat milk. The goat milk will digest more readily. In the event you’re vegan, attempt locating or making the lassi with all-natural almond or coconut milk yogurt.

2. Natto:


Natto is prepared with the soybeans and is fermented, therefore it forms the favorable bacteria Bacillus. It is a great supply of calcium, iron, vitamin K2, and dietary fiber. You might not have heard a great deal about it, but the K2 is important for heart health as it keeps the calcium from your arteries and also gets it in your bones where it is required. Natto additionally includes Nattokinase, a strong anti-clotting agent which safeguards your brain and heart, also reduce your blood pressure.

3. Kvass:


Kvass is an Eastern European fermented beverage made likewise to Kombucha, but traditionally made out of rye bread as well as assorted veggies instead of tea. These days, but the beverage frequently bypasses the bread and is only made with fruit and veggies, a little salt, yeast, and bacteria. This leads to a fizzy, tangy, and at times somewhat salty drink. While all varieties include probiotics, the health benefits will change according to the produce used. We like Zukay Golden Turmeric, packed with anti-inflammatory compounds from ginger, turmeric, and Berry Blend Kvass for it is discreetly sweet tang. The one drawback: it is still somewhat difficult to get beyond health food shops and grocers such as Whole Food shops.

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4. Kombucha:


A tangy, green or black effervescent tea-based drink, the Kombucha is frequently flavored with herbs or fruit. The fermentation procedure additionally regularly creates a really little bit of booze – typically less than 0.5% by volume, but occasionally as much as 3%. It’s one thing that continues to be described by some people as tasting similar to apple cider, but it depends on just how it’s made. Not everybody considers Kombucha is favorable to health, but like all other fermented foods and beverages, if it’s not done correctly, there’s definitely a potential for pollution.

5. Kefir:


A fermented beverage produced from kefir grains and milk, authentic kefir is high in calcium and probiotics. Like yogurt, it was made with an “appetizer,” in this instance bacterial yeast. The kefir grains are very complicated and combine the yeast with protein, sugar, lipids, and lactic acid bacteria. The lactobacillus bacteria are almost always present even though different mountains of kefir might be distinct to one another. Usually it’s fermented overnight and will be somewhat alcoholic.

6. Coconut Yogurt:

Coconut Yogurt

Something is for sure that not all the yogurt creates identical. For example, some of the yogurt is made of live cultures and some is not. While the most is produced from dairy product, in regards to strange fermented food, it is coconut yogurt which hits the jackpot. Though coconut yogurt typically contains the same amount of probiotics as complete-creamy Greek yogurt and also plain low-fat yogurt made out of live cultures, it’s considerably more to it. For example, it includes antibacterial, antifungal and the antiviral properties also additionally full of magnesium, calcium, and potassium. It’s also perfect for those that are allergic to dairy product.

7. Lacto-Fermented Pickles:

Lacto-Fermented Pickles

There are such a wide variety of pickles that we are able to make, but those that are lacto-fermented are the healthiest. So whatever you’re pickling you will want salt – and it should never be iodized; you’ll also need time for this to ferment. What you may select to pickle, in the event that you are doing it in the right manner, you will be receiving favorable bacteria, antioxidants, calcium and other nutrients. Among the easiest lacto-fermented recipes to attempt is a combined vegetable one using cauliflower, red bell peppers and carrots, together with the inclusion of a couple spices in the event you like. Essentially all you do is add salted water to the jar, seal it and allow it to ferment for several weeks. The veggies need to be crispy and tangy.

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8. Miso:


A fermented soybean-spread of Japanese source, miso isn’t eaten alone, however, is used to season other dishes, and is usually added to the soups, stir fries, as well as to hummus, a Middle Eastern food dip. It’s produced with the addition of salt as well as a fungus (Aspergillus oryzae) to soybeans and left them to ferment. Despite the fact that it’s full of sodium, miso was discovered to be exceptionally nutritious, and (possibly oddly) lowers the chance of heart troubles. It’s also a great antioxidant. The Koreans similarly produce a fermented soybean paste with whole and ground soybeans which is called cheonggukjang.

9. Tempeh:


A fermented soy product which originated from Indonesia, the tempeh is made by a controlled fermentation process which has the result of binding the soy proteins from the soya beans, right into a cake-like type that resembles a vegetarian hamburger patty. The fermentation procedure used to produce tempeh leads to an extremely high-protein merchandise with a lot of dietary fiber and vitamins. Jointly with tofu, which is also from Indonesia, this is an extremely popular fixing in international vegetarian cooking.

10. Kimchi:


Kimchi is also a fermented cabbage, and is made using exactly the same lacto-fermentation procedure used to produce sauerkraut. The exact procedure followed is though distinct, also it owes its sources to Korea. It’s also made using Chinese cabbage or Napa, together with the inclusion of numerous other ingredients including salted shrimp, winter radish red pepper, fish sauce, garlic and ginger. Like all the things made in the kitchen, you will find numerous distinct recipes for the Kimchi, one thing common for the all recipes is first soaked cabbage in a salty brine to kill the dangerous bacteria. The lactobacillus bacteria subsequently convert the sugar in cabbage into the lactic acid. It is among the fermented foods which should ferment for several weeks before human consumption.

11. Sauerkraut:


Basically exceptionally shredded fermented cabbage, the sauerkraut is full of vitamins (especially C, B and K) and high in favorable bacteria of distinct kinds – including leuconostoc, pediococcus, and lactobacillus. Known as a conventional peasant food in the Europe (especially Germany), the sauerkraut was the effect on men and women needing to conserve cabbages for wintertime. And all the people have been to shred cabbage, throw it with the unrefined salt before the cabbage became wilted and succulent, and then pop it into an appropriate container to ferment for as many as half a year.


Food fermentation is customary for many tribes worldwide. Now you know the 11 healthy fermented foods that are nutritious enough. Do you want to add more fermented foods in this list? If so, then comment on this post and share with your friends.

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