8 Fermented Foods You Need To Start Eating

Are you a fermented food lover? This might be something you don’t know about. Heck, I didn’t know about it until recently. Fermented products are foods and beverages that have undergone microbial growth. Still not following? These products go through a process where yeast and bacteria break down their food components, and turn them into different foods. Examples of this include milk, yogurt, beer, wine, and sourdough bread. There are also several that boost your health. Let’s talk about 8 Fermented Foods That Improve Your Digestion. From sauerkraut and tempeh, to things you haven’t heard of like miso and natto. We’re talking all that AND more…

#1 Kombucha

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Tea lovers unite! Kombucha is a sweetened tea that has undergone fermentation. It’s made from either black or green tea and has plenty of health benefits. Kombucha has been found to help your liver, by getting rid of toxicity and reducing damage from harmful chemicals. Other studies have also found that the drink will block cancer cells from growing. For people with a history of certain cancer in their family, drinking kombucha might help you. Animal studies have found that regular consumption of kombucha will lower your level of bad cholesterol. Kombucha is only becoming more popular. Not only does it taste delicious,  it can really get you on the right track to becoming healthier. Pour yourself a cup.

How much tea do you drink a day? Have you noticed any changes in your health? Sound off in the comment section and start a conversation.

#2 Natto

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Now, I get it, folks. This is probably one you haven’t heard of. Again,  neither had I until yesterday. Natto is a popular food in Japanese cuisine,  and offers so many different health benefits. Natto is made from fermented soybeans. This means it has a large amount of fiber. Every 3.5 ounces has almost 6 grams! This keeps you full for a longer period of time, reducing your hunger. It will also help you go to the bathroom more. Over time, you’ll find that you’ve lost weight. The Vitamin K found in natto is also worth noting. It strengthens your bones. One Japanese study even showed that a regular diet of natto helped reduce bone loss in postmenopausal women. Try adding some natto to your meal plan, and watch yourself get healthier.

#3 Miso

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This is another delicious Japanese product that boosts your health. Miso is a seasoning made from fermented soybeans. It is mixed with salt and a type of fungus called koji. Miso is usually added to soup. It gives it a lot more flavor. Miso soup is normally something people eat for breakfast. In a study from 2003, women who ate miso soup on a regular basis had a lower risk of breast cancer than those who hadn’t. It can also lower your risk of a stroke. You see, miso soup will lower your blood pressure protecting you from heart disease. Despite the amount of salt it has, miso soup actually helps to decrease your heart rate. People suffering from heart symptoms might want to consider eating more of it. While there are several studies that suggest miso can increase your risk of stomach cancer,  more research is needed to confirm this. Experts say there are other factors that play into this increase. Not just miso. So I think it’s safe to say that it’s pretty healthy for you.

#4 Kimchi

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Have you ever tried fermented cabbage? Well, that’s what our next pick is. Kimchi is a Korean food that can also be made from other fermented veggies like radishes. Not only is kimchi shown to lower your bad cholesterol, but it can also reduce your insulin resistance. Insulin transports glucose from your blood to the body’s tissues. A poor lifestyle can affect the way your body responds to insulin. This results in high levels of blood sugar and eventually diabetes. A study from 2013 focused on a group who consumed kimchi every day for 8 whole weeks. By the end, not only did the subjects lose weight, but they also had lower blood pressure and insulin resistance. Kimchi is something you can add to plenty of different foods. How about putting some kimchi into your sandwich? Given our time locked down, I think we all could use a few more veggies, no matter what form they come in.

#5 Sauerkraut

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Now this is one you’ve probably come across before. Who doesn’t like a little sauerkraut every now and then? Well, a lot of people don’t. It’s kind of an acquired taste. Much like kimchi, this food is made from cabbage, but the kind that’s been shredded up and fermented by lactic acid bacteria. The antioxidants found in sauerkraut help to promote eye health and reduce the risk of eye disease. It’s also been shown to prevent certain types of cancer. A study found that the juice from the sauerkraut stopped breast cancer cells from growing. While this is all really promising, some more studies need to be done to confirm. Sauerkraut can be eaten with plenty of delicious foods. Not only should you try it with your sandwich, but you can also have it with your soups and casseroles.

#6 Kefir (kuh-feer)

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You need a little more dairy in your life… this is if your body can handle it. This is one of the best kinds you can try. Kefir is a type of dairy made up from grains made from yeast and bacteria. From here, it is turned into milk. Due to its thickness and taste, people often mistake it for yogurt. Kefir does so many great things for your health. For one, it can help people with lactose intolerance. The bacteria in the grains allow the kefir to break down the lactose in your milk. This allows you to process it without suffering from any of the gross effects. People who are lactose intolerant can’t digest the sugars in their dairy, resulting in bloating, diarrhea, and overall discomfort. Kefir can also decrease inflammation in the body, which will decrease your chances of getting heart disease and cancer. A regular diet of kefir can also improve the strength of your bones. People who eat kefir on a constant basis have improved bone mineral density. This is something that really helps people with osteoporosis.

#7 Tempeh

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Also made from fermented soybean, tempeh is a tiny cake that has been pressed down. It is usually eaten as a substitute for meat. So needless to say, it’s probably really dense and filling. The soy found in tempeh carries a ton of protein. A 1-ounce serving of tempeh holds almost 6 grams of protein. This is shown to lower your chances of getting heart disease. It’s also good to mention that tempeh is extremely low-calorie. That same single ounce holds only about 55 calories. Various studies over the years have pointed towards some amazing benefits for your cholesterol. Apparently consuming 25 grams of soy protein every day for 6 weeks led to an almost 3% decrease in total cholesterol. The antioxidants also found in tempeh will go to war with free radicals, which help protect you from deadly diseases.

#8 Yogurt

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Most of us have eaten yogurt in our lives. I personally can’t go a day without my favorite strawberry brand. Many people don’t realize that yogurt is fermented with lactic acid bacteria. Yogurt has so many important nutrients. This includes calcium, potassium, and Vitamin B12. Probiotic yogurt has been found to lower your blood pressure and prevent heart disease. It can also strengthen your bones by increasing mineral density. Probiotic yogurt can also help you lose weight. People who eat healthy yogurt on a weekly basis are usually shown to have a lower body weight and less fat. The circumference of their waste is also much smaller. Eating yogurt a few times each week will remove a few notches in your belt. Yogurt can be eaten any time of the day. While some people simply eat it as part of their breakfast, you can also have it for a snack. I like to put it into a blender with some other fruits and mix it into a smoothie. If you try that, I promise you won’t regret it.

Yup, your diet is extremely important. There are so many different foods you need to consider while on your journey to get in shape. Have I sparked your interest?  Let’s get into a couple more posts, shall we? Check out our recent post on The Science Behind Weight Loss: Transforming Your Body and Enhancing Health. Or 40 Foods You Must Avoid If You Want To Lose Weight Go ahead, click one. Or better yet, read both.

Learn more about how to improve your diet.  Have you eaten any of these fermented foods? Let us know in the comments below.

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.

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