How to Get More Fermented Foods into your Diet

Estimated reading time: 4 mins

Fermented foods have been a part of human diets for thousands of years, and for good reason. Not only do they add flavor and variety to meals, but they also offer a host of health benefits. Fermentation is the process of breaking down complex substances into simpler ones, and in the case of foods, this can improve digestion and increase the bioavailability of certain nutrients. In this article, we’ll discuss six examples of fermented foods and how to easily incorporate them into your diet.

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  1. Yogurt: Yogurt is one of the most well-known fermented foods and is easily accessible in most grocery stores. Look for plain, unsweetened yogurt with live cultures, as these will contain beneficial probiotics. Yogurt can be eaten on its own or used as a base for dips and dressings. Try topping it with fresh fruit, nuts, and a drizzle of honey for a delicious breakfast or snack.
  2. Kombucha: Kombucha is a fermented tea that has gained popularity in recent years. It’s made by combining tea, sugar, and a SCOBY (symbiotic culture of bacteria and yeast) and allowing it to ferment for several days. The result is a slightly effervescent, tangy beverage that can be flavored with a variety of fruits and herbs. Kombucha can be found in most health food stores or can be made at home with a SCOBY starter kit.
  3. Kimchi: Kimchi is a Korean dish made from fermented vegetables, typically cabbage, radish, or cucumber. It’s seasoned with a variety of spices and can range from mild to spicy. Kimchi can be eaten on its own as a side dish or used to add flavor to stir-fries, salads, and sandwiches. Look for kimchi in the refrigerated section of your grocery store or make your own with a simple recipe.
  4. Sauerkraut: Sauerkraut is a traditional German dish made from fermented cabbage. It’s a great source of probiotics and can be used in a variety of dishes. Try adding it to sandwiches, salads, or hot dogs for a tangy twist. Sauerkraut can be found in most grocery stores, but be sure to choose varieties that are refrigerated and contain live cultures.
  5. Miso: Miso is a traditional Japanese seasoning made from fermented soybeans. It’s commonly used in soups, sauces, and marinades and adds a rich umami flavor to dishes. Miso can be found in most grocery stores, typically in the international or health food section. Look for organic, non-GMO varieties with minimal additives for the best quality.
  6. Kefir: Kefir is a fermented milk drink that’s similar to yogurt but has a thinner consistency. It’s made by adding kefir grains, which are a combination of bacteria and yeast, to milk and allowing it to ferment for several hours. Kefir is a great source of probiotics and can be used in smoothies, salad dressings, or as a substitute for buttermilk in recipes. Look for kefir in the dairy section of your grocery store or make your own with a kefir starter kit.

Incorporating fermented foods into your diet doesn’t have to be difficult. Here are some tips to help you get started:

Start small

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If you’re new to fermented foods, start by incorporating one or two types into your diet and gradually increase from there. This will allow your body to adjust to the new flavors and also prevent any digestive discomfort that can come with consuming large amounts of probiotics.

Choose quality

When selecting fermented foods, choose high-quality products that are made with real, whole ingredients and contain live cultures. Avoid products that are highly processed or contain added sugars or preservatives. If you’re unsure about the quality of a product, look for certifications such as USDA Organic or Non-GMO Project Verified.

Mix it up

Don’t be afraid to try different types of fermented foods to keep things interesting. Try a variety of yogurts, kefirs, and kimchis to find the flavors and textures that you enjoy the most. You can also experiment with making your own fermented foods at home using simple recipes.

Use them in recipes

Fermented foods can be used in a variety of recipes to add flavor and nutrition. Try adding sauerkraut to a turkey sandwich, using miso in a marinade for grilled chicken, or using kefir in a smoothie instead of milk or yogurt. Get creative and see how you can incorporate fermented foods into your favorite dishes.

Pay attention to serving size

While fermented foods are a great source of probiotics, it’s important to pay attention to serving size. Consuming large amounts of probiotics can lead to digestive discomfort, so start with small servings and gradually increase as your body adjusts.

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Be patient

Fermentation is a slow process, so be patient and give your fermented foods enough time to develop the flavors and nutrients that make them so beneficial. It may take a few days to a few weeks for certain foods to fully ferment, but the end result is well worth the wait.


In conclusion, adding fermented foods to your diet is an easy and delicious way to improve your digestive health and boost your immune system. With a variety of options available, from yogurt and kefir to kimchi and sauerkraut, there’s something for everyone. Start small, choose quality products, and get creative with your recipes to make the most of these nutrient-packed foods.

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