Live Longer Habits

Fermented Foods: What They Are and How They Can Help Your Health
Based on research originally published by ZOE

Fermented foods have been around for thousands of years — long before refrigeration and food labels. In ancient times, people used fermentation to help preserve foods. But today, these foods are making a comeback for a different reason: their potential health benefits.

So what exactly are fermented foods? They’re made by adding tiny living organisms, like bacteria or yeast, to ingredients like milk, tea, or vegetables. For example, when yeast is added to sweet tea, it ferments into kombucha. When bacteria are added to milk, it becomes yogurt.

Fermented foods can taste sour, tangy, fizzy, or even funky — but many of them are packed with helpful nutrients. Some contain probiotics, which are live microbes that can reach your gut and support your health. Others contain prebiotics, which are types of fibre that feed the healthy bacteria already living in your gut.

Eating fermented foods may improve digestion, help control blood sugar, reduce inflammation, and lower the risk of diseases like type 2 diabetes and heart disease. Importantly, they support a healthier, more diverse gut microbiome — the community of trillions of microbes that live in your digestive system and affect everything from immunity to mood.

Here are nine of the best fermented foods to try — and what science says about their potential health benefits.

1. Kefir

Kefir is a tangy, drinkable fermented milk that’s been enjoyed for centuries, especially in Eastern Europe and Central Asia. It's made by adding kefir grains (a mix of bacteria and yeast) to milk and letting it ferment for about a day.

It’s full of beneficial microbes and nutrients like calcium, B vitamins, and magnesium. Early research suggests kefir might help with blood sugar control, digestion, inflammation, and even weight loss — but more studies are needed to be sure.

2. Kimchi

This traditional Korean dish is a spicy, crunchy mix of fermented vegetables like cabbage or radishes. It’s full of probiotics and nutrients like vitamins A and C, fibre, and minerals.

Some studies suggest kimchi may help improve cholesterol, blood sugar, gut health, and even protect against certain cancers. You can enjoy it as a side dish or mix it into rice, stews, or dumplings.

3. Kombucha

Kombucha is a fizzy fermented tea made with a SCOBY — a culture of bacteria and yeast. It likely originated in China over 2,000 years ago.

Though human research is limited, animal studies suggest kombucha may improve gut health, lower inflammation, and support heart, skin, and brain health. Be aware that some store-bought versions are high in sugar or contain added ingredients.

4. Sauerkraut

This fermented cabbage dish is crunchy and slightly sour. Though its name is German, sauerkraut may have originated in China.

Raw, unpasteurized sauerkraut contains probiotics that may help with digestion and ease symptoms of irritable bowel syndrome. It’s also a good source of fibre, vitamin C, and iron.

5. Yogurt

One of the most popular fermented foods, yogurt is made by adding bacteria to milk. Look for yogurts that say “live and active cultures” on the label — that means they contain probiotics.

Studies have linked yogurt to better digestion, heart health, bone strength, and even lower risks of cancer and type 2 diabetes. For the healthiest option, choose plain yogurt without added sugars and add your own fruit or spices.

6. Miso

Miso is a savoury Japanese paste made from fermented soybeans, rice, and salt. It adds a rich flavour to soups, dressings, and marinades.

It may help improve gut health, reduce heart disease risk, and support healthy blood sugar levels — although more research is needed.

7. Some Cheeses

Not all cheese contains probiotics, but some aged varieties like cheddar, parmesan, Swiss, and certain cottage cheeses do.

These cheeses can support gut health and may help with cholesterol, but they’re also high in salt and saturated fat. It’s best to enjoy them in moderation.

8. Sourdough Bread

Sourdough is made using a fermented starter of flour and water. Although the baking process kills the probiotics, the bread still contains prebiotics — helpful for feeding the good bacteria in your gut.

Some people with mild gluten intolerance find sourdough easier to digest, but it’s not safe for people with celiac disease.

9. Apple Cider Vinegar

Made by fermenting apple juice with yeast and bacteria, unfiltered apple cider vinegar contains some live microbes and may help with blood sugar and cholesterol levels. It can be used in dressings, marinades, and other recipes that need a bit of tang.

Final Thoughts

Fermented foods are more than just trendy — they’re rooted in history and supported by growing research. From yogurt and kefir to kimchi and miso, many fermented foods offer potential health benefits, especially when they contain live probiotics.

Just remember: not all fermented foods contain probiotics (especially if they’re pasteurized or cooked), and some have more scientific backing than others. Still, regularly including fermented foods in your diet can be a simple and tasty way to support your gut and overall health.

source:ZOE