Which fermented foods have the most probiotics?

Fermented foods such as kefir, natto, kimchi , and many others are incredibly rich sources of probiotics. Not only are they tasty, but they are also reservoirs of microbial diversity that contribute significantly to the balance of our gut microbiota.

Is it good to eat fermented food every day?

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.

What drink is 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.

Can you eat too many fermented foods?

But, like anything, too much of a good thing isn't always so good. Experts warn too many fermented foods in your diet could cause gas, bloating, and other gastrointestinal issues .

Is it better to take probiotics or eat fermented food?

However, while there are many benefits from eating fermented foods, there are benefits from taking probiotic supplements . It's wise for most patients to add both to their diet and their supplementation.

Which probiotic is best for inflammation?

Lactobacillus casei/paracasei can ease inflammatory bowel disease – a common disorder that causes cramping, abdominal pain, bloating, gas, and diarrhea or constipation).

What are fermented foods for breakfast?

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.

Is cottage cheese a fermented food?

Cottage cheese is fermented . Like all dairy products, cottage cheese begins as milk. Adding enzymes or live, active cultures (probiotics) converts milk sugars (lactose) into lactic acid. The lactic acid separates the curds (the milk solids, fats, and proteins) from the whey (the liquid).

What is the best gut health drink?

Kombucha. Kombucha is made by fermenting sweetened tea with probiotic microorganisms called SCOBY (symbiotic culture of bacteria and yeast). ... Ginger tea. Ginger is a zesty spice found in many foods and drinks. ... Kefir. Kefir is an ancient fermented beverage. ... Apple cider vinegar. ... Green tea. Mar 5, 2024

Why can't you drink kombucha everyday?

The Centers for Disease Control recommends that four ounces of kombucha can be safely consumed one to three times a day. Overconsumption can lead to headache, nausea, gastrointestinal distress, or ketoacidosis .

What is the healthiest fermented drink?

In addition to beneficial probiotics, kombucha made from black, green, and rooibos tea has been shown to be a good source of antioxidants—plant chemicals that can help prevent or delay cell damage that may have unique gut health benefits (11).

Is Greek yogurt a fermented food?

Both Greek and regular yogurt are fermented , but the manufacturing differs slightly. The process starts out the same. Bacteria called Lactobacillus bulgaricus and Streptococcus thermophilus are added to warm milk, and the mixture sits at approximately 110°F (about 43°C) for a few hours.

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

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June 24, 2019 at 5:00pm EDT

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Fermented foods have started gaining traction, not just because they’re tasty, but also because according to WebMD, they could be good for our digestive systems, potentially reducing risk of diseases like diabetes and IBS. Fermented drinks like kombucha are on all the grocery shelves, and people have even been purchasing their own scoby (symbiotic culture of bacteria and yeast) to make kombucha at home, which made us wonder — what other fermented foods are totally attainable for the home chef?

It turns out plenty! The internet has seemingly endless resources for whatever kind of fermented food you’re interested in trying. Sauerkraut? Yep. Kimchi? Of course. But even foods you may not have considered for fermenting are possibilities, like ketchup or jalapeños.

We rounded up the fermented recipes that sounded the most interesting to try, like blueberry kefir and cinnamon roll sourdough. Get them right, and we’ll have some of the happiest guts around. Get them wrong, and… well, there’s always the grocery store.

A version of this article was originally published June 2018.

Sauerkraut
Super-popular in Germany — you’ve probably seen it at American barbecues or on top of a bratwurst — sauerkraut is fermented cabbage. This recipe uses red cabbage for extra visual appeal.
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Kimchi
Kimchi is a Korean dish of spicy fermented vegetables, usually cabbage or radish. This recipe uses cabbage. You’ll want to start the fermenting process about a week before you plan to eat it.
Miso
Miso is fermented soybeans and barley or rice malt, most often used in Japanese cooking, and while you can make the paste yourself, the stuff you can buy at the store is great. Instead, spend your time experimenting with different recipes — like these miso-glazed grilled zucchini spears — perfect for summer.
Tempeh
Tempeh is lightly fermented soybeans that are formed into blocks and often used as a meat alternative. Again, it is something you can make on your own, but you’re better off buying premade tempeh and focusing your experimenting around exciting recipes, like this recipe for baked buffalo tempeh tenders.
Yogurt
You already know about yogurt, of course, but this is one staple that can be worth making on your own. It takes about 15 minutes, and you can even make your own yogurt cups for a grab-and-go breakfast.
Lassi
Once you’ve mastered yogurt (or even if you’re just gonna buy it from the store, no judgment) give Lassi, an Indian drink, a try. It’s traditionally savory, but if you’re looking for something that might feel more familiar, start with this mango lassi recipe.
Sourdough
Bread is fermented? The answer when it comes to sourdough is yes. Sourdough is made through the fermentation of dough via bacteria and yeast. Being able to make your own sourdough starter is a skill all on its own and takes some experience to master. If you’re not a big bread fan, that doesn’t mean it’s a skill you should skip — you could, for example, make these amazing sourdough cinnamon rolls.
Kefir
Kefir is kind of like a yogurt drink and is traditionally fermented cow’s milk (although there is also something called water kefir, which is dairy-free.) There are all kinds of things you can make with kefir, like butter, cheese and puddings. This blueberry kefir chia pudding, for example, looks delicious.
Fermented Ketchup
Yep, even some of your favorite condiments can be fermented, like this relatively simple recipe for fermented ketchup.
Fermented Jalapeño
Great for adding to nachos, sandwiches or anywhere else you want a little heat, these fermented jalapeños only take about 20 minutes to make.
Fermented Mayo
Another condiment that can be fermented, this mayo uses a small amount of whey to keep it fresh for up to a month.
Fermented Cinnamon Apples
This recipe uses a little bit of fermented tea to preserve cinnamon apples, meaning you can have a healthy apple pie-flavored snack whenever you want.
Fermented Honey Garlic
It takes about a month for the honey and garlic to ferment, but then you can add this tasty food to marinades or glazes.
Fermented Salsa
Pickle juice or juice from sauerkraut is what gives this salsa its fermentation.
Beet Kvass
Beet kvass is a fermented beverage made from beets. It’s kind of like kombucha but with beets instead of tea.