15 Fermented Food Recipes That Go Way Beyond Kombucha (2024)

FAQs

What's better than kombucha? ›

However, water kefir contains a greater number of bacteria strains than those found in kombucha. Both beverages are beneficial in aiding natural systems of the body, and both are great for hydration. Depending on your needs, consuming one or both is a matter of individual taste.

While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial ( 44 ). For the best results, start by eating one or two servings per day, and then slowly work your way up.

Sauerkraut is one of the simplest fermented foods to make. It only contains two ingredients – cabbage and salt – although sometimes caraway seeds are added too. To make sauerkraut, all you have to do is shred your cabbage, cover it with salt, and mix around.

Kombucha Is an Excellent Source of Probiotics

Kombucha typically has billions and billions of microscopic probiotics in even a very small serving. How many billions depends on how the kombucha is made, what ingredients are added, and how it's stored.

The bottom line

Fermented drinks like kombucha and kefir may promote gut health. Green tea and ginger tea might also help ease gut symptoms.

A review of many studies shows that fermented foods can help reduce the risk and progression of prediabetes and type 2 diabetes. This happens because these probiotic-rich foods increase your body's antioxidant capacity and reduce inflammation while also helping to lower blood glucose and increase insulin sensitivity.

The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi. Probiotics secrete antimicrobial peptides that kill harmful pathogenic organisms like Salmonella and E. Coli.

Vegetables such as artichokes, asparagus, broccoli, cabbage, cauliflower, garlic-containing spices, onions, mushrooms, lentils, and other legumes. Milk and milk products. Foods containing wheat and rye, which contain little absorbed, short-chain carbohydrates that are ideal for bacterial fermentation.

Are pickles fermented food? ›

Quick pickles, the most common type of pickle found in grocery stores, are not fermented because they use an acid, such as vinegar, in their pickling brine. However, Lacto-fermented pickles are fermented because they follow the lactic acid fermentation method, which only uses water and salt in its brine.

It's most optimal to eat enzyme rich fermented food at the beginning of the meal, so they can begin the work of helping digestion as soon as they land in the stomach.

BREAKFAST. Cultured dairy (yogurt, kefir, buttermilk) are naturals for breakfast. Add yogurt, kefir or buttermilk to your morning smoothies or top granola or oatmeal with fruit and homemade yogurt.

If you want specific, scientifically validated health benefits, your best option is to take a probiotic supplement. But fermented foods can be delicious and nutritious options to include in your diet. So it's not an “either/or” situation.

"Yes, but how much fermented food should I eat?" We advocate eating fermented foods three times per day, as snacks or with meals. It's the consistent introduction of these live culture fermented foods to your microbiome that creates the most gut health benefits.

Kimchi is healthier than sauerkraut due to its higher probiotic content and increased nutrients. What 3 Foods Are Bad For Your Gut? Diet soda, processed and refined foods make up some of the worst foods for your gut bio and overall health.