Have you eaten anything fermented? It is time then!

What Is Fermentation?

Have you eaten anything fermented? If you enjoy yogurt, sourdough bread, or cheese, the answer may already be yes. Fermentation is an ancient food process in which microorganisms transform parts of a food or drink.

Depending on the ingredients and method, fermentation can help preserve food, change its texture, create new flavors, and produce compounds of interest to nutrition researchers. The tang of yogurt and the savory depth of miso are familiar examples of this transformation.

Fermented foods are best understood as one part of a varied eating pattern, not a shortcut to wellness. Their nutritional value depends on the original ingredients, preparation, serving size, and what else you eat.

Fermented Foods to Explore

There is no need to try everything at once. Choose something you enjoy and find a simple way to include it in a meal.

• Yogurt and kefir: Enjoy plain versions with fruit or oats, and check labels for added sugar and live cultures.
• Kimchi and sauerkraut: Add a small portion alongside a meal for crunch and tang. Sodium content varies.
• Miso, tempeh, and natto: These fermented soy foods offer different textures and flavors for soups, bowls, and other dishes.
• Fermented pickles: Look for information about fermentation; vegetables preserved in vinegar are not necessarily fermented.
• Sourdough bread and cheese: Fermentation contributes to their character, although the finished product is not automatically a source of live microorganisms.
• Kombucha: Check the label for added sugar, caffeine, and alcohol before choosing a serving.

Fermented Foods Are Not Always Probiotics

“Fermented” describes how a food is made. “Probiotic” refers to live microorganisms that, when consumed in adequate amounts, provide a demonstrated health benefit. These terms are related, but they are not interchangeable.

Some fermented foods no longer contain live microorganisms because of baking, heating, or other processing. Others contain live cultures without evidence that those particular microorganisms qualify as probiotics. A “live cultures” label alone does not establish a specific benefit.

Research suggests fermented foods and certain probiotics may support the gut microbiome. Findings depend on the specific strains, products, amounts, and people studied, so results for one product should not be assumed to apply to another.

The National Center for Complementary and Integrative Health’s probiotics guide explains why evidence and safety considerations vary. If you are considering a probiotic supplement for a personal health reason, discuss the specific product with a qualified clinician.

Small Servings and Safe Preparation

Start with small servings, read labels, and use tested recipes if fermenting at home.

Frequently Asked Questions

What are some fermented foods to try?

Fermented foods include yogurt, kefir, kimchi, sauerkraut, miso, and tempeh: foods transformed by microorganisms to create distinctive flavors and textures.

Are all fermented foods probiotics?

“Fermented” describes how a food is made. “Probiotic” refers to live microorganisms that, when consumed in adequate amounts, provide a demonstrated health benefit. These terms are related, but they are not interchangeable.

Do fermented foods always contain live microorganisms?

Some fermented foods no longer contain live microorganisms because of baking, heating, or other processing. Others contain live cultures without evidence that those particular microorganisms qualify as probiotics.

Can fermented foods support the gut microbiome?

Research suggests fermented foods and certain probiotics may support the gut microbiome. Findings depend on the specific strains, products, amounts, and people studied, so results for one product should not be assumed to apply to another.

What is a simple way to start eating fermented foods?

Try a spoonful of sauerkraut with lunch or a small serving of plain yogurt at breakfast. Choose foods that fit your preferences, dietary needs, and budget.

What should I check before choosing kombucha?

Check the label for added sugar, caffeine, and alcohol before choosing a serving.

Sources

• National Center for Complementary and Integrative Health: Probiotics—Usefulness and Safety. Information on probiotic definitions, evidence, and safety considerations.