Fermented foods like yogurt, kimchi, and sauerkraut have become increasingly popular in recent years, but they are certainly not new. Fermented foods have been a staple in the human diet all across the world for millennia, and for good reason. Research published in the June 2022 issue of Microorganisms showed that regular consumption of fermented foods can improve the health of your gut microbiome, combat inflammation, and even help you absorb more nutrients from food. Additionally, fermented foods add depth of flavor to a variety of dishes, and it's easier than you might think to make them a part of your diet.

What Exactly Are Fermented Foods and How Are They Beneficial?

Fermented foods are any food or beverage produced through controlled microbial growth, according to an article in the August 2019 issue of Nutrients. While fermentation originated as a method of food preservation, the microorganisms found in fermented foods also happen to be probiotics, or live microorganisms that provide us with health benefits when consumed, per the National Institutes of Health (NIH). Research out of Stanford University published in the August 2021 Cell demonstrated that those who eat more fermented foods tend to have a healthier and more diverse gut microbiome and lower levels of inflammation in the body.

Aside from their gut microbiome benefits, fermented foods may also improve nutrient absorption. According to research published in the journal Frontiers in Nutrition in September 2022, many vitamins, minerals, amino acids, and antioxidants are more readily absorbed by the body when foods are fermented. For example, calcium in yogurt is better absorbed than calcium in milk because of the acidity that results from fermentation. Fermentation may also break down “anti-nutrient” compounds like phytates, which are naturally found in whole grains and beans and block our absorption of certain nutrients, per the aforementioned research.

Here are five ways to enjoy fermented foods and take advantage of what they have to offer.

1. Add Sauerkraut to Sandwiches and Salads

Sauerkraut is fermented cabbage. Although "sauerkraut" is made up of German words, this food originated in China, per the New York Times. The fermentation process gives the cabbage a tangy, salty flavor that livens up many dishes. While most people are familiar with sauerkraut as a hot dog topping, this isn’t the only way to eat it. Try adding a few spoonfuls of sauerkraut to sandwiches, or top salads with it for added flavor. Sauerkraut also pairs nicely with avocado toast.

It’s important to know that not all sauerkraut is created equal. Some sauerkrauts are made via quick pickling rather than fermentation. While pickling imparts a similar astringent flavor, it does not provide the same probiotic benefits as fermentation, according to Harvard Medical School. To differentiate between fermented sauerkraut and pickled varieties, check the ingredient label. Fermented sauerkraut is made with a saltwater brine, whereas pickled sauerkraut is typically made with vinegar, according to UMass Chan Medical School. Additionally, fermented sauerkraut is usually refrigerated, but pickled sauerkraut is often found on grocery store shelves.

2. Top a Stir-Fry With Kimchi

Stir-fry dishes are a tasty and nutrient-dense way to incorporate a variety of whole, plant-based foods into one meal. Additionally, they can serve as a vehicle for fermented foods like kimchi. Kimchi is a traditional Korean food made of fermented vegetables like cabbage, radish, onion, garlic, chili peppers, ginger, and other seasonings. You can find kimchi at most grocery stores in the refrigerated section, typically near other fermented foods like sauerkraut, pickles, and tempeh. It has a spicy yet tangy flavor, but if you’re not a fan of spicy foods, mild varieties are also available, which still provide plenty of flavor and health benefits.

3. Snack on Yogurt With Live Cultures

Yogurt, a fermented milk product, has been a staple in the human diet for thousands of years and can serve as a satisfying protein-rich snack. Whether you’re pairing it with fresh berries and cinnamon or peanut butter and banana, or using it to make a savory tzatziki dip, there are many ways to incorporate yogurt into your diet. Look for varieties made with live and active cultures, which are the probiotic components that provide many of the health benefits associated with fermented foods, per the International Dairy Foods Association. It’s important to note that many yogurts contain a significant amount of added sugar, so it’s always a good idea to check nutrition labels and either select plain yogurts or flavored varieties with minimal added sugar.

If you’re lactose intolerant, lactose-free dairy yogurts are available at many grocery stores. Some brands even purvey fermented nondairy yogurts, such as cultured coconut yogurt.

4. Make Salad Dressings Out of Miso Paste

Miso paste is a traditional Japanese condiment made from fermented soybeans. If you’ve ever had a hot bowl of miso soup at a Japanese restaurant, miso paste is what gives it its unique salty, umami flavor. In addition to miso soup, you can also use miso paste to make flavorful salad dressings by mixing it with tahini, lemon juice, tamari, minced garlic and ginger, a dash of pure maple syrup, and water to thin.

5. Add Kefir to Smoothies

Kefir is a tangy fermented milk beverage that originated in the Caucasus region of eastern Europe. While kefir is great to drink on its own, it’s particularly well-suited as a probiotic-rich smoothie base. As with yogurt, plain kefir or flavors low in added sugar are ideal. You can add kefir to a smoothie to mellow out the tartness of plain and low-sugar varieties. If you add a serving or two of fruit for sweetness, you won’t miss the refined sugars. As a bonus, certain fruits, like slightly ripe bananas, happen to be rich in prebiotic fiber, which serves as food for the probiotic bacteria found in kefir. By pairing your kefir with banana, you’ll encourage those good bacteria to stick around in your gut.

If you’re lactose intolerant, you’re in luck: Kefir is often tolerated by those with lactose intolerance. The fermentation process breaks down the majority of the lactose it contains, according to research published in the journal Nutrients in February 2020, making it easier to digest.

Other Fermented Foods to Try

Aged cheeses such as Swiss, cheddar, and parmesan
Fermented cottage cheese
Buttermilk
Kombucha
Vegetable brine drinks such as beet kvass
Natto
Fermented pickles
Tempeh

Important: The views and opinions expressed in this article are those of the author and not Everyday Health.

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Rachel Dyckman, RDN

Author

Rachel Dyckman, RDN, is the New York City–based owner and founder of Rachel Dyckman Nutrition, a private practice providing one-on-one nutrition counseling, nutrition writing, consulting, and corporate wellness services. She has particular expertise in weight management, cardiovascular health, blood sugar control, and digestive conditions, including inflammatory bowel disease, irritable bowel syndrome, gastroesophageal reflux, diverticular disease, and food intolerances.

She earned a master’s degree in clinical nutrition from New York University, where she also completed her dietetic internship in affiliation with Mount Sinai Hospital in Manhattan.

Her nutrition philosophy is centered around optimizing the gut microbiome, the trillions of microorganisms inhabiting the gut. In applying this, she helps others improve their health and prevent or manage chronic conditions.

Her writing has been featured on Well+Good and Fig. She is a medical reviewer for HealthCentral and frequently contributes her nutrition expertise in interviews with media outlets, including U.S. News & World Report, Women's Health, Healthline, Parade, and Eat This, Not That.

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5 Ways to Incorporate More Fermented Foods Into Your Diet