From kimchi to kombucha: 5 must-try fermented foods
What's the story
Fermented foods have been a staple of several cultures for centuries, and it comes with a plethora of health benefits.
They are rich in probiotics, which can help with digestion and boost the immune system.
If you're new to healthy eating, including fermented foods in your diet can be an easy yet effective way to improve overall well-being.
Here are five fermented foods every health novice should try.
Cabbage ferment
Sauerkraut: A tangy delight
Sauerkraut is finely shredded cabbage fermented by lactic acid bacteria. It has a tangy flavor and crunchy texture.
This food is high in fiber and vitamins C and K, making it a nutritious addition to meals.
However, the best part about it is probably its fermentation process, which gives the food its probiotic content, which can support gut health by promoting the growth of beneficial bacteria.
Spicy ferment
Kimchi: A spicy Korean staple
Kimchi is a traditional Korean dish of fermented vegetables, mainly napa cabbage and radishes, flavored with chili pepper, garlic, ginger, and other spices.
It provides a spicy kick and several health benefits, thanks to the probiotics.
Kimchi is also packed with vitamins A and C, as well as antioxidants that may reduce inflammation.
Soybean ferment
Miso: The versatile paste
Miso is a Japanese seasoning made by fermenting soybeans with salt and koji fungus.
Depending on how long it is fermented, miso can be found in different colors from white to red.
Miso paste may be used in soups or as a marinade for vegetable or tofu dishes.
It is rich in essential minerals such as zinc and manganese, as well as probiotics that promote digestive health.
Bean ferment
Tempeh: Protein-packed option
Tempeh comes from Indonesia, where it has been eaten for centuries as a superb source of plant-based protein.
This is because it's soybean-based, combined with grains like rice or barley during fermentation processes with Rhizopus mold spores.
The outcome is a firm, cake-like texture loaded with nutrients, including iron, calcium, magnesium, B-vitamins, fiber, and prebiotics.
These help with digestion while keeping you full longer than other sources of proteins available in the market today.
Tea ferment
Kombucha: Refreshing beverage choice
Kombucha is a one-of-a-kind drink, brewed by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY).
The process yields a fizzy, slightly tart drink, often boosted with fruits, herbs, and spices.
It's packed with antioxidants and polyphenols from the tea, and live cultures.
These qualities make kombucha a popular pick for enhancing gut flora naturally, without the added sugars and preservatives of most commercial drinks.