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Health benefits of fermented foods
  • Health

Health Benefits of Fermented Foods

Katie WellsFeb 17, 2023
Dr. Jennifer Pfleghaar
Medically reviewed by Dr. Jennifer Pfleghaar
Reading Time: 8 min

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Wellness Mama » Blog » Health » Health Benefits of Fermented Foods
Table of Contents[Hide][Show]
  • What Are Fermented Foods?
  • Common Fermented Foods+−
    • Pickles
    • Sauerkraut
    • Kimchi
    • Miso
    • Tempeh
    • Natto
    • Yogurt 
    • Cheese
  • Fermented Drinks +−
    • Wine 
    • Kombucha
    • Kefir
  • Where Have All the Fermented Foods Gone?
  • Health Benefits of Fermented Foods
  • Practical Benefits of Fermented Foods
  • Bring on the Bacteria! How to Incorporate Fermented Foods Into Your Diet+−
    • Fermented Food Recipes
    • Fermented Drink Recipes

Before I started eating real foods, ferments like sauerkraut and kombucha weren’t even on my radar. These fermented foods tasted and smelled too strong to me, and I had no interest in eating them. I preferred my bland carbohydrates, thank you very much! 

Fast forward a few years, and I noticed I started to enjoy these foods. I even craved them from time to time. I was always afraid to try making them myself. But as I read more about their health benefits I was eventually brave enough to try them. Check out this post about the importance of traditional foods. 

Now that I have, I’ll never go back. I appreciate all the health benefits of fermented foods. I even eat kimchi regularly!  

What Are Fermented Foods?

Fermented foods go through a process of lacto-fermentation. Natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process preserves the food and creates beneficial enzymes, vitamins, and minerals. It also makes biologically active peptides and various strains of probiotics. The lactic acid bacteria even make vitamin K2, which is important for bone health. 

When we ferment foods it preserves nutrients and makes them easier to digest.  

For example, the fermentation process in sourdough bread makes gluten easier for our digestive system to absorb. It even lowers the FODMAPs in wheat. This makes it easier to digest for those with IBS and other FODMAP issues, like bloating after meals.  

Not only are they easier to digest, but they’re packed with probiotics. This could explain the link between eating fermented foods and better gut health.

Here are several reasons why cultures have traditionally fermented foods:

  1. Helps prevent food spoilage and mold.
  2. Helps stop food from transferring bad bacteria or other pathogens to the person eating it.
  3. Keeps food fresh between harvest and eating (makes food shelf-stable).
  4. It changes or improves the flavor of food (think cucumbers to pickles).
  5. It improves the nutritional value of food by producing vitamins and other nutrients.

One way fermenting improves nutrients in food is by breaking down anti-nutrients. These plant toxins are naturally present in certain foods and block us from absorbing other nutrients.

For example, fermenting soybeans helps lower their phytic acid levels. Olives need fermentation to even be edible. Some ferments reduce the oxalate levels, like in pickled beets.

Common Fermented Foods

Cultures around the world have eaten fermented vegetables, dairy, and other foods for years. From sauerkraut in Germany to kimchi in Korea and everywhere in between. These foods have been an important contributor to human health for generations.

Here are just a few examples of fermented foods. I’ve also included some recipes to make yourself or incorporate into recipes:

Pickles

When we think of pickles, we usually think of cucumber pickles. But you can pickle many different foods, including green beans, carrots, beets, and more. Here’s how to pickle cucumbers. 

Sauerkraut

Germans have been fermenting cabbage for thousands of years to keep it all winter long. Not only is it practical for food storage, but it’s also great for health. You can easily learn how to make sauerkraut at home. 

Kimchi

This Korean side dish is more than fermented cabbage. Traditional family recipes mix things up by adding other vegetables. For example, spring onions, cucumber, celery, bamboo shoots, seaweed, and more. Kimchi also varies in seasonings. Popular options include zingy spices and condiments like Korean chili powder, garlic, ginger, and fish sauce. 

Miso

Miso is a fermented soybean paste. The Japanese first made it with salt and koji (a fungus, Aspergillus oryzae). Some add other ingredients, like seaweed, grains (rice or barley), and sesame seeds. Cooks use miso in soups and sauces and as a seasoning. 

Tempeh

This fermented soybean cake hails from Indonesia. They ferment soybeans with a fungus, either Rhizopus oligosporus or Rhizopus oryzae. Many marinate it in brine or spices and then fry it. Tempeh is then eaten alone or used as an ingredient in soups, stir-fries, or sandwiches. It’s really good at absorbing the flavors of whatever you cook it in.

Natto

This is another fermented soybean food from Japan. They ferment whole soybeans with Bacillus subtilis var. Natto. It’s an acquired taste with its strong smell, and flavor and has a sticky or slimy texture. They often serve it with rice, and (believe it or not) it’s popular breakfast food in Japan. It’s eaten cold, and some people enjoy it with added onion or kimchi. 

Yogurt 

The yogurt most people buy today is nothing like its original form. We used to make yogurt with raw milk and without added sugar, colors, or flavors. The cultures break down the proteins and sugars in the milk to make it more digestible. The live bacteria also benefit the gut microbiota in our digestive system. 

Cheese

Another form of fermented dairy is cheese. A different type of culture is used to make cheese than yogurt. Even the different kinds of cheeses have different bacteria cultures. Longer fermented or “aged” cheeses break down more of the sugars. This means they tend to be better tolerated by those with lactose intolerance. 

Fermented Drinks 

The health benefits of fermented drinks are similar to those of fermented foods: 

Wine 

Traditionally made from grapes, wine is also made from many different ingredients. This can include apples, cherries, dandelions, and even pumpkins. You’ve probably heard wine has the antioxidant resveratrol, which comes from grape skins.

When picking out a bottle of wine, there are certain things to watch out for. This includes pesticide levels, GMO exposures, sulfites, and more. A lot of wines add sugar and dye to make them taste and look better.

Learn more about how to choose a healthy wine in this podcast episode. 

Kombucha

This now popular drink is fermented tea. It was originally made with black tea and sugar and fermented with a starter called a SCOBY. SCOBY is an acronym for Symbiotic Colony Of Bacteria and Yeast. Now, kombucha is made with a variety of teas and flavorings. Some even have fruit juices or coconut water added to them. 

Commercial kombucha can be expensive and has added sugar. But luckily, you can easily make kombucha yourself. Here’s how to make kombucha at home. You can make it in batches, but I like to make continuous brew kombucha to save time and keep it always available. 

Kefir

Traditional cultures made fermented dairy products, including kefir with milk. However, it doesn’t have to use cow dairy. For those who can’t do dairy, try my Coconut Milk Kefir Recipe. You can also make water kefir with this Water Kefir Soda Recipe.

Studies show the link between probiotic-rich foods and overall health. Sadly, with technological advances and changes in food preparation, these time-honored foods have been largely lost in modern society.

Where Have All the Fermented Foods Gone?

The amount of probiotics and enzymes in the average diet has declined sharply over the last few decades. Pasteurized milk has replaced raw milk. Pasteurized yogurt has replaced homemade. Vinegar-based pickles and sauerkraut have replaced traditional lacto-fermented versions… the list goes on.

Even grains were safer to eat when we prepared them by soaking, sprouting, and fermenting them. These traditions largely reduce the anti-nutrient content and make them less harmful. Phytic acid and lectins are a few examples.

Instead of the nutrient-rich foods full of enzymes and probiotics our grandparents probably ate, today’s average diet is mainly sugar-laden, lab-created dead foods.

So, why are fermented foods so good for you? We’ll cover that next.

Health Benefits of Fermented Foods

Why eat these foods? For starters, they taste amazing (I promise the taste will grow on you!). There are plenty of other reasons to start making and eating fermented foods:

  • Probiotics – Fermented foods and drinks introduce beneficial bacteria to the digestive system. They also help balance the bacteria in the gut. Probiotics have even been shown to help slow or reverse some diseases. Plus they can aid digestion and enhance immunity.
  • Postbiotics –  Fermented foods also help improve your body’s production of POSTbiotics. These are the product of your gut bacteria digesting a prebiotic substance, like fiber. They’re actually a waste product of bacteria. Postbiotics include things you may have heard of. Like short-chain fatty acids (SCFAs), including butyrate, enzymes, lysates, and amino acids. You can learn more about postbiotics here.
  • Absorb Food Better – Having balanced gut bacteria and enough digestive enzymes helps you absorb more nutrients from food. Fermentation also improves the bioavailability of food’s nutrients. For example, fermented oat gruel improves iron absorption. You may not need as many supplements because you’ll be absorbing more of the live nutrients in your foods. All thanks to the microorganisms helping you out.
  • Improve Gut Health – Including lactic acid bacteria from fermented foods can improve digestive health. Fermentation basically activates nutritional compounds in foods (for example, flavonoids). They then benefit the body, improving cardiovascular, immune, and metabolic health. 
  • Promote Weight Loss – Fermented food may also help battle the bulge. Daily consumption of fermented foods leads to decreased body weight over time. The balance of gut microbiome species can make the difference in promoting weight loss or weight gain. For that reason, these foods are important to consider in the fight against obesity.
  • Improve Mental Health – Improving intestinal health with fermented foods may improve your mental state. It feeds microbes that produce feel-good neurotransmitters like serotonin. Common antidepressants called SSRIs help recycle serotonin. Addressing the gut should be a key part of mental health care. 
  • Lower Inflammation – Including more fermented foods in your diet can help lower inflammation. Increasing good bacteria in the gastrointestinal tract promotes the production of anti-inflammatory postbiotics.
  • Balance the Immune System – By increasing the diversity of species in the microbiome, fermented foods also help balance the immune system.

Practical Benefits of Fermented Foods

  • Budget-Friendly – Adding healthy foods to your diet can get expensive. Homemade fermented foods are an easy way to pack in nutrition, even on a budget. You can make your own whey at home for a few dollars. A little bit of sea salt is an easy way to inexpensively ferment veggies and other foods. You can make drinks like water kefir and kombucha at home that cost only pennies per serving. Adding these things to your diet could also cut down on the supplements you need, helping the budget further.
  • Preserves Food Easily – Homemade salsa only lasts a few days in the fridge—fermented homemade salsa lasts months! The same goes for sauerkraut, pickles, beets, and other garden foods. Lacto-fermentation allows you to store these foods for longer periods without losing the nutrients. Unlike traditional canning.
  • Save Space – If you can vacuum-seal them, you can store lacto-ferments in your pantry or garage instead of refrigerating them. This is really helpful in the summer when I try to save as much fresh produce as possible. 

Bring on the Bacteria! How to Incorporate Fermented Foods Into Your Diet

Adding fermented foods to your diet can be an easy process. Plus it can save you money on probiotics and digestive enzyme supplements!

On a basic level, you can make foods like sauerkraut with just cabbage, water, and salt on your counter. That recipe can be adjusted down to make one head of cabbage worth in a quart-sized jar.

You can also incorporate fermented drinks like carbonated water kefir and kombucha. These are inexpensive to make and can replace unhealthy drinks like soda. I love the starters from Kombucha Kamp to make my own! To get started, order a SCOBY culture here.

Fermented Food Recipes

Here are some more fermented food recipes for you:

  • Fermented Salsa
  • Sriracha Sauce (Lacto-fermented)
  • Apple Cider Vinegar
  • How to Make Whey and Cream Cheese
  • Homemade Sauerkraut
  • Fermented Pickles
  • Pickled Radishes With Gochugaru
  • Homemade Yogurt

Fermented Drink Recipes

  • Coconut Milk Kefir
  • Natural Ginger Ale
  • Ginger Bug (For Natural Soda)
  • Beet Kvass
  • Probiotic Lemonade
  • Water Kefir Soda
  • Water Kefir Probiotic Drink
  • Ginger Honey Switchel
  • Elderberry Kombucha Soda
  • Coffee Kombucha
  • How to Make Kombucha Tea

If you have any digestive issues, start slow on fermented foods. You may want to begin with just a tablespoon of sauerkraut a few days a week or a few sips of kefir and work up from there. If you notice any bloating or stomach upset, slow down, stop, or talk to your doctor. You may be struggling with SIBO (Small Intestinal Bacterial Overgrowth). 

This article was medically reviewed by Dr. Jennifer Pfleghaar, D.O., FACEP, ABOIM. Dr. Jennifer is a double board-certified physician, is now working in Emergency Medicine, and has an office in Ohio practicing Integrative Medicine. As always, this is not personal medical advice, and we recommend you talk with your doctor.

Are you a fan of fermented foods or still on the fence? If you already eat fermented foods, please share your favorites!

Sources
  1. Sanlier, N., Gökcen, B. B., & Sezgin, A. C. (2019). Health benefits of fermented foods. Critical reviews in food science and nutrition, 59(3), 506–527.
  2. Dimidi, E., et al. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8), 1806.
  3. Walther, B., et al. (2013). Menaquinones, bacteria, and the food supply: the relevance of dairy and fermented food products to vitamin K requirements. Advances in nutrition (Bethesda, Md.), 4(4), 463–473.
  4. Ross, R. P., Morgan, S., & Hill, C. (2002). Preservation and fermentation: past, present and future. International journal of food microbiology, 79(1-2), 3–16.
  5. Laatikainen, R., et al. (2016). Randomised clinical trial: low-FODMAP rye bread vs. regular rye bread to relieve the symptoms of irritable bowel syndrome. Alimentary pharmacology & therapeutics, 44(5), 460–470.
  6. Rhee, S. J., Lee, J. E., & Lee, C. H. (2011). Importance of lactic acid bacteria in Asian fermented foods. Microbial cell factories, 10 Suppl 1(Suppl 1), S5.
  7. Gupta, V., & Garg, R. (2009). Probiotics. Indian journal of medical microbiology, 27(3), 202–209.
  8. Bering, S., et al. (2006). A lactic acid-fermented oat gruel increases non-haem iron absorption from a phytate-rich meal in healthy women of childbearing age. The British journal of nutrition, 96(1), 80–85.
  9. Kim, E. K., et al. (2011). Fermented kimchi reduces body weight and improves metabolic parameters in overweight and obese patients. Nutrition research (New York, N.Y.), 31(6), 436–443.
  10. Omar, J. M., et al. (2013). Lactobacillus fermentum and Lactobacillus amylovorus as probiotics alter body adiposity and gut microflora in healthy persons. Journal of Functional Foods, 5(1), 116-123.
  11. Kim, B., et al. (2016). A Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function. Preventive nutrition and food science, 21(4), 297–309.
  12. Wastyk, H. C., et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.e14.
Category: HealthReviewer: Dr. Jennifer Pfleghaar

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (93 Comments)

  1. Gigi Gerow

    November 16, 2012 at 12:13 AM

    I’ve read conflicting information and wonder if you can clarify the question of what type of yeast is in kefir (both water and milk kefir). I’ve read that if you are sensitive to candida then kefir may not be good for you and may not be good for children. On the other hand I’ve read that the yeast in kefir is different to candida and will actually cannibalize (i.e. destroy) candida yeast. I have not been able to find a reliable reference on this question. Does Wellness Mama have any information to clarify this? Love your site. Thanks

    Reply
    • Wellness Mama

      November 16, 2012 at 6:04 PM

      I’ve seen mixed research on this and also mixed reactions with clients. I think that there is an individual component that depends on the person’s gut flora, which can vary a lot even with those how have Candida. I usually suggest sticking with water kefir (or just Kombucha) and gauging reaction to see if a person is sensitive…

      Reply
      • Sally

        July 27, 2014 at 4:37 PM

        It shouldn’t be harmful, good luck I am also suffering from the candida and the best thing you can do is avoid sugar at all costs!! I feel much better when I take my probotics and herbal supplements and watch what I eat. I don’t eat as many carbs and eliminated dairy other than plain yogurt with acidophilus. Also drinking apple cider vinegar is great just water it down or add it to a drink mix.

        Take care,

        Sally

        Reply
  2. Erin

    June 20, 2012 at 7:05 PM

    You’re really generating my thoughts lately.  Still mulling yesterday’s post and now this! 🙂

    Reply
  3. Jodi

    March 30, 2012 at 11:53 PM

    Hi Katie, I’m staying off dairy at the moment as part my mission to heal my gut. I can still tolerate foods cooked in home-made organic ghee but have been warned to stay off my own home-made yoghurt which I make with raw milk. That said, does whey count as dairy as far as leaky gut goes? Or do all the milk solids and proteins stay in the strained yoghurt?
    Thanks heaps 🙂
    Jodi

    Reply
    • Wellness Mama

      March 31, 2012 at 2:17 AM

      There can still be some milk proteins in the whey. I’d avoid it if you are off dairy completely. You can make most things with sea salt without even needing the whey, they will just take longer to ferment.

      Reply
      • Jodi

        March 31, 2012 at 4:37 AM

         Thanks so much for replying, I suspected as much… I’m about to embark on a huge fermented foods making spree this week to help my healthy bacteria grow: Kombucha, Kimchi, Kefir and Sauerkraut here I come 🙂 Thanks again, other than the real bible, your website is my health bible x

        Reply
    • Sunny

      September 23, 2013 at 1:47 PM

      You can also make yogurt from almond milk.

      Reply
  4. Stef

    August 8, 2011 at 3:16 AM

    I’ve read over and over again how beneficial fermented foods are for the gut. I’ve been gluten free for 5 years, dairy free for a couple, I take a probiotic daily, and just started the paleo diet a couple weeks ago. Problem is, I’m kind of scared of fermented foods. Years ago, I stopped eating cabbage, since I seemed to react to most cruciferous veggies (bloating/cramping). I also am nervous to do the kefir/whey due to my reactions to dairy. Any suggestions on easing into this stuff? 

    Reply
    • Wellness Mama

      August 14, 2011 at 2:56 AM

      start with Kombucha and Water kefir… they are dairy free drinks
      that have a ton of probiotics, are easy to make, and taste great!

      Reply
      • brent

        October 12, 2014 at 9:01 PM

        I am celiac and have been off gluten for about 5 years now. I tried kefir before my celiac diagnosis and it was the most helpful thing I had tried in an effort to solve my digestive issues. Recently, after a round of antibiotics I started drinking kefir again. I saw results almost overnight. We are now trying other cultured foods. I’m a believer in this rediscovered food.

        Reply
        • Frieda

          November 25, 2019 at 6:14 AM

          I used to have kefir every day and somewhere along the way stopped it, I have to get back on it, it was so good for me. It also seemed to help me stay off gluten.

          Reply
    • Gigi Gerow

      November 16, 2012 at 12:17 AM

      An excellent reference on fermenting your own foods is Wild Fermentation and Art of Fermentation by Sandor Katz. He says that when fermenting your own foods there is one rule of thumb: if it smells bad don’t eat it. If smells good it is safe.

      Reply
    • Judy

      January 20, 2016 at 6:56 PM

      I make coconut water kefir every day, using milk kefir grains. The secret is to feed them a little sugar to give them something to munch on. When I put the fermented coconut water in my morning smoothy, I then add a big dollop of coconut cream, to thicken it up. I tried mixing coconut water with coconut cream, to keep in the fridge, but it kept going off.

      Reply
  5. Bernie

    July 7, 2011 at 12:11 PM

    what percentage of food intake should be fermented foods and can you take in too much fermented food?

    Reply
    • Wellness Mama

      July 13, 2011 at 6:59 PM

      I’d say just to try to consume some form of fermented food each day,
      though I don’t think one could consume too much without eating huge
      amounts.

      Reply
      • Gayle

        April 19, 2021 at 7:28 AM

        It looks like you are saying grains aren’t good for you in the article. Grains are only bad for you if you have an allergy, like any food. Some People are allergic to strawberries, eggs, all dairy etc. That doesn’t mean that for most they are also taboo. First off, I eat Whole Food Plant Based 90% of the time and Grains are a big part of that. I think how we commercially grow things has caused the problem. Like peanuts!! WTH? PB & J was a staple kids food at one time now it kills people. Did people change or the peanut? Anyway…it would appear you have quite a following and people tend to think for themselves but let others think for them so be responsible and rethink the grains, even wheat is good for most people.

        Reply
        • Katie Wells

          April 20, 2021 at 12:17 PM

          This article explains a bit more: https://wellnessmama.com/575/problem-with-grains/

          Reply
  6. Analise Hess

    May 29, 2011 at 12:50 PM

    Hi Katie! Do you make your own yogurt? Or can you recommend a yogurt starter? I have a six month old on the GAPS diet, and it’s time to begin introducing yogurt whey, but I am not sure what’s legit.

    Thanks! Analise

    Reply
    • Preet

      December 17, 2015 at 10:26 AM

      You can make yogurt at home very easily. First bring the milk (anykind )boil .then let it cool slightly or warm.then add 1 spoon of yoghurt of ur choice in it .then cover it properly and put in warm place.if u make it at night then until morning it will be ready.
      (1 ltr.milk ______1 spoon yoghurt. )

      Reply
    • Debra Ponte

      September 27, 2016 at 11:25 PM

      hi, go to CULTURES.com a lot there,and videos.

      Reply
  7. Ryan

    April 10, 2011 at 8:32 PM

    We made our first big batch of sauerkraut last fall and are still enjoying it (well, my husband enjoys it, and I choke it down because it’s good for me). I try to eat about a tablespoon with every dinner, and I mask it with the food I’m eating so I can’t taste it as much. I’m hoping to develop a taste for it, but as for now it’s still nasty to me. But I do notice it helps my digestion a lot. I also try to drink some homemade goat milk kefir every morning, but I’m still experimenting with the culturing of it to get it to my liking. This summer when beets come to my farmers market I’ll be making beet kvass, and I have some yogurt starter to try my hand at yogurt soon.

    Reply
    • Judy Shreve

      October 7, 2015 at 10:47 AM

      Put some homemade applesauce on your sauerkraut – makes it delicious!

      Reply
      • Shary Pelamati

        January 8, 2016 at 2:36 AM

        Apple sauce in sauerkraut? I love sauerkraut, and definitely will try it with apple sauce! Good idea! Thanx

        Reply
  8. Arica

    April 10, 2011 at 5:21 PM

    This is brand new to me and I’m anxious to try some recipes. Thanks for all you do.

    Reply
  9. Bridge

    April 9, 2011 at 4:32 AM

    SO Love this! I have been on this big fermented food kick for the past month! 🙂 You are amazing!

    Reply
  10. KerryAnn Cobb Foster

    April 7, 2011 at 4:18 PM

    I love fermented foods. Like you, I had to wean down off of sugar and fake foods when I first started a clean diet before I could accept the stronger flavors. Now I crave them.

    Reply
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