Fermented foods are among the most hyped ‘superfoods’ of the year. And why? The main reason is their contribution to better gut health. 

Experts claim the best way to keep the tummy ticking over and to have a ‘happy gut’ is to have a diverse microbiome. Put simply, that means having a wide range of micro-organisms – including various bacteria and fungi – in the system.  

The gut microbiome is about more than just digestion. It affects all the functions of the body and a healthy microbiome means better overall wellbeing.

Eating fermented foods is a good way to encourage microbiome diversity and that’s why these foods are growing in popularity – even achieving ‘superfood’ status. 

Here are five of the most popular fermented foods.

1. Fermented milk products

Yogurt 

Yogurt has been around forever and is probably the least ‘adventurous’ of the fermented foods. It’s a dairy product, the result of the bacterial fermentation of milk. Most yoghurts are high in protein and calcium, with vitamins B2 and B12, potassium and magnesium. 

For best nutritional value, natural yoghurts are best. Initially, live bacteria are used to ferment the milk but processing, especially heat treatment, will destroy most strains. Some yoghurt brands claim to contain ‘live bacteria’; these are probiotics, often added after fermentation. Check for a ‘Live & Active Cultures (LAC)’ rating. Nutritionists recommend yoghurts that have at least 108 colony forming units (CFU) per serving, for the best probiotic effect. 

If you are lactose intolerant or vegan, there are non-dairy yoghurt varieties (mainly soy, almond or oat-based) that also have added live probiotic cultures.

Commercial brands of yoghurt that are full of sugar and fruit barely count as a fermented food. Low-fat yoghurts are often particularly high in sugar. 

It's easy to add yoghurt to meals –  in breakfast bowls, smoothies, desserts, dips and salad dressings.

Kefir

Kefir is a milk drink fermented with a bacteria and yeast culture (kefir ‘grains’), which use the lactose (milk sugars) to grow. The result is a little like drinkable yoghurt but with a slightly more sour taste. Because the lactose has been broken down, some people who are lactose intolerant can digest kefir.

Separating kefir liquid and draining away the ‘whey’, leaves a spreadable form – ‘kefir cheese’.

Kefir culture can also be used to ferment non-dairy ‘milks’ (coconut, almond, oat).

2. Sauerkraut

The word, which is German, literally means ‘sour vegetable’ and usually refers to cabbage fermented with lactic acid bacteria. This might not sound appealing to those who have never tried it but the food has a long history and is gaining popularity worldwide as an effective health-boosting food.

It is highly nutritious and, as well as being high in fibre and low in calories, it has vitamin C, E and K and is also rich in antioxidants and probiotics.

Commercial brands, however, are often pasteurised, involving heat treatment that kills the good bacteria. Choose the non-pasteurised variety. And, depending on how it’s prepared (often fermented in brine), it can be high in sodium. Homemade sauerkraut is an increasingly popular alternative.

As a side dish, a condiment for hot dogs and sandwiches, a component of salads and soups or as an addition to many savoury recipes, sauerkraut is worth exploring.

3. Fermented soy products 

Miso 

Miso has been a popular food in Asian cuisine (particularly Japanese) for many years and has been adopted and adapted into other food styles. It’s popular as a soup base, seasoning or marinade and is often found in dressings and sauces.

Miso production, in the simplest terms, involves cooking and mashing soybeans, then mixing them with  koji – a grain mixture (barley or rice) that has been fermented with the mould Aspergillus oryzae. The paste is then salted and further fermented, often for many months, to break down the proteins and carbs and produce richer flavours

Miso is high in protein, vitamins B, E and K, and contains folic acid. It’s also high in sodium, though, which you should always take into account. 

Tempeh

This highly flavoured product is a traditional Indonesian food, made from fermented soybeans.

The process uses the whole bean and therefore tempeh contains more fibre and protein than tofu and is usually much firmer. High in vitamins B2, B3, B6, magnesium and phosphorus, and having all the benefits of fermented food products, tempeh has the added bonus of a satisfying texture.

It can be used as a meat substitute – in curries, stir-fries, burgers and salads, or in any recipe where you would use a protein. 

Obviously, if you have been advised not to consume any soy products, these foods are not for you. Those with certain conditions, however, (e.g. some types of thyroiditis), might be able to eat soy in its fermented forms. Check with your doctor.

4. Kimchi

Kimchi is a traditional Korean dish made from fermented vegetables – mainly napa cabbage and radishes – with added spices and seasonings. It has also found its way into many other national cuisines. Have you tried a kimchi taco?

It’s extremely popular stirred into fried or steamed rice, or in stews, soups, rolls, dumplings and pancakes. Serve it as a side dish, mix it with meats of your choice or add it to a ramen bowl.

Naturally low in calories and high in dietary fibre, kimchi has vitamins A, B and C, as well as the probiotic properties of fermented foods.

It can be very salty or spicy so consider this when preparing a recipe.

5. Kombucha 

This drink has rapidly gained popularity as the health drink of the decade. It’s a sugar and tea-based beverage; the sugars are fermented by a ‘Symbiotic Colony Of Bacteria and Yeast’ (a SCOBY), an odd, gelatinous mushroom-like mass. 

The process is similar to the way breads and beers are made. The result is a slightly spritzy liquid with small traces of alcohol. 

It is quite easy to brew at home and friends often divide and share the SCOBY, which acts as a ‘starter kit’ to add to a new batch of sweetened tea.   

As well as the claims it makes as a fermented and probiotic food product, kombucha is popular for its detoxification properties. Many believe it helps to relieve sleeplessness caused by stress. 

The taste of kombucha varies but it can be a little vinegar-like. Commercially bottled versions, capitalising on the drink’s popularity, are sometimes heavily sweetened and flavoured and the quality varies significantly. 

Health benefits of fermented foods

The claims (which you should check with your nutritionist or medical practitioner) are:

• Fermented foods improve gut health
• They can boost the immune system
• Eating these foods, in moderation, can help with weight management
• They are often rich in antioxidants and anti-inflammatories
• They can help lower cholesterol, improve blood sugar levels and therefore promote a healthier heart
• Lactobacillus – the main bacterium found in fermented foods – could help the body manage stress, and therefore reduce the risk of anxiety and  depression.

‍