Among the countless superfoods out there, fermented foods are some of the most talked-about. Packed with live probiotics and bursting with delicious flavor, it’s no surprise they’re having a major moment.
But even if you’ve heard the term before, you might still be unsure what fermented foods actually are, how they benefit your health, or how to add them to your meals. By the end of this article, you’ll have all the answers—plus some extra clarity on the topic.
What Are Fermented Foods?
When you take a bite of a hot dog loaded with tangy sauerkraut or sip on a glass of zesty kefir, you’re treating your body to fermented goodness. These foods are made using specific bacteria, yeast, or other probiotic-rich organisms that break down sugars in a process called fermentation.
“Originally used as a way to preserve food, fermentation is now a popular culinary technique for creating unique flavors and potentially health-boosting foods,” says Sarah Anzlovar, MS, RDN, LDN, a Massachusetts-based dietitian at Sarah Gold Nutrition, in an interview with Verywell.
Take olives, for example. Straight from the tree, they’re way too bitter to eat, thanks to a compound called oleuropein. Fermenting them transforms oleuropein into milder, tastier compounds, making olives way more enjoyable.
Some common fermented foods include:
- Kefir
- Kombucha
- Sauerkraut
- Tempeh
- Natto
- Miso
- Kimchi
- Sourdough bread
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Health Benefits of Fermented Foods
Fermented foods have been a staple in cuisines across the globe for centuries. Recently, they’ve gained even more popularity in the West due to their potential health perks.
A big reason fermented foods are so good for you? They’re loaded with live probiotics—beneficial microorganisms that support health.
Probiotics may help by:
- Crowding out harmful bacteria
- Supporting immune function
- Producing compounds that benefit heart, immune, and metabolic health
Fermentation can also make certain nutrients easier for your body to absorb, boosting their benefits.
Some research suggests fermented foods may be linked to:
- Weight loss
- Lower risk of heart disease and type 2 diabetes
- Reduced muscle soreness after intense workouts
- Better mood
- Improved gut health
- Stronger immunity
That said, more high-quality studies are needed to confirm all these effects.
How to Incorporate Fermented Foods Into Your Diet
Adding fermented foods to your meals doesn’t mean you have to make them from scratch. Plenty are available at grocery stores, and working them into your routine is simple.
Anzlovar suggests eating a variety since “each food offers different probiotic strains.”
Not sure where to start? Try mixing them into dishes you already love:
- Blend kefir into your morning smoothie or overnight oats.
- Toss a spoonful of sauerkraut or kimchi onto grain bowls or sandwiches.
- Drizzle miso dressing over salads or roasted veggies.
For maximum benefits, remember:
- Rotate your picks—different fermented foods contain different probiotics.
- Eat them raw when possible—heat can kill some beneficial bacteria.
Potential Risks of Eating Fermented Foods
For most healthy people, fermented foods are safe with little risk. But there are a few things to keep in mind, especially if they’re new to your diet.
“If you’re not used to fermented foods, eating a lot at once might cause bloating or gas as your gut adjusts,” says Kelsey Kunik, RDN, a Michigan-based dietitian and nutrition advisor for Zenmaster Wellness. “Start slow to avoid discomfort.”
Kunik also notes that while rare, harmful bacteria like salmonella or E. coli can sometimes grow in unpasteurized fermented foods—kimchi and tempeh have had outbreaks in the past.
What This Means For You
Adding fermented foods to your diet is an easy way to support your health naturally, thanks to their probiotics and nutrients. Whether it’s kefir, miso, kombucha, or tempeh, fitting them into your meals could help keep your body in balance.