7 Must-Eat Fermented Foods for a Healthy Gut (2024)

FAQs

What are the top 10 fermented foods? ›

Apple cider vinegar is indeed a fermented food, but it does not have probiotics, as yogurt does. Instead, beneficial gut bacteria form. Apple cider vinegar goes through the fermentation process twice – first, to change the apples to a cider with alcohol, and then into vinegar. Apple cider vinegar has tons of benefits!

Well, coffee's not a fermented beverage per se, but fermentation does play a part in the creation of this drink we love, and since we are insatiably curious about every step in the process we have attempted to learn and absorb as much as we can about the importance and the impact of fermentation on coffee quality and ...

Cheddar-type Cheeses

Since cheese is a fermented dairy product, a key feature of its manufacture is the metabolism of milk sugar (lactose) to lactate by selected cultures of lactic acid bacteria.

Yogurt and kefir are unique dairy products because they are highly available and some of the top probiotic foods that many people eat regularly. Probiotic yogurt is now the most consumed fermented dairy product in the United States and many other industrialized nations too.

History and prehistory

The earliest archaeological evidence of fermentation is 13,000-year-old residues of a beer, with the consistency of gruel, found in a cave near Haifa in Israel.

Are Pickles Fermented? Quick pickles are not fermented, but lacto-fermented pickles are fermented. Quick pickles, the most common type of pickle found in grocery stores, are not fermented because they use an acid, such as vinegar, in their pickling brine.

What are fermented foods at the grocery store? ›

Fermented foods like pickles, sauerkraut, and yogurt are thought to be more easily digestible and have some nutrients more available for use in the human body. Furthermore the "good" bacteria (or probiotics) that are live and well in your living fermented foods are thought to mimic the "good" bacteria in your gut.

Bubbies Pickles are probably the most well-known brand of fermented pickles. They have been around for 30 years. Bubbies Pickles are a family-owned business, and they make their pickles in small batches to ensure the best quality.

Apple cider vinegar is a fermented food, so it does contain bacteria. But there isn't adequate research yet to show whether these bacteria survive digestion. Therefore, although many consider apple cider vinegar is a probiotic food, it is technically not a probiotic.

If you struggle with digestion issues, histamine intolerances, food sensitivities, or food allergies you may want to avoid eating too many fermented foods and should consult with your primary care physician or a registered dietitian before making any big changes to your diet.

Vegetables, especially cucumbers, that have been submerged in hot vinegary brine and heat processed for sterility and long shelf life, are sour from the vinegar and flavored with added pickling spices such as dill. They are not fermented and are a little less nutritious than when they were raw.

Cucumbers are fermented as an economical means of storage in a well-preserved state between harvests, making them available for processing into finished products year round. Cucumber plants take only a couple of months to reach maturity and can produce many fruits.

The standard manufacture of pasta does not include a fermentation step. Technological efforts that are addressed to decrease the contamination of wheat in gluten-free products and, in general, to decrease the potential toxicity of cereal-based products have a medical, nutritional, and economic interest.

The probiotic strain in Culturelle^® - Lactobacillus rhamnosus GG (LGG^®) – is the #1 most clinically studied strain of probiotic. Considered the premier probiotic in the world, over 1,000 scientific studies and over 30 years of research have demonstrated the safety and efficacy of Lactobacillus rhamnosus GG (LGG^®).

There are two ways to get more good bacteria into your gut: fermented foods and dietary supplements. Fermented foods are the most natural source. Probiotic supplements, which are typically sold over the counter, are reserved to treat specific ailments as suggested by your doctor, and not recommended for everyday use.

Does Philadelphia cream cheese have probiotics? ›

May have probiotic effects

Cream cheese is made using a starter culture from lactic acid bacteria. Some of these strains of bacteria are probiotics, which are friendly bacteria that offer health benefits ( 12 ).

A short list of probiotic-rich cheeses includes aged, traditional cheddars, Gouda, and Alpine cheeses like Gruyère. For soft cheeses, try raw milk washed rinds like Rollright from King Stone Farm or Slyboro from Consider Bardwell Farm.

Why it's good for you: Some fermented cheeses, like parmesan, contain lactic-acid bacteria that can create gut-healthy probiotics. Cheese also contains important nutrients like protein and calcium.

Over the years, they have evolved from the culture, country's geography, and traditions of the people of the Korean peninsula under various effects. To keep the body warm and healthy, the Koreans have developed fermented foods that improve metabolism. Korean gastronomy has been established on healthy food.

In different parts of China, a variety of beans - broad beans, soy beans, black beans - have been fermented (usually with rice and salt in deep earthenware vats) to create a sauce/paste that, like the fermented bean curd, is used as both ingredient and condiment.

Fresher products such as yogurt and other cultured dairy products tended to have higher levels of friendly live bacteria than older cheeses, for example.

If there were a country whose cuisine excels in the realm of fermented foods, it's Japan. Referred to under the catch-all term hakkо̄ (fermentation), these foods form the very basis of gastronomy in the island nation.

Use of sour-tasting fermented foods was widespread. The Cherokee “bread” consisted of nixtamal wrapped in corn leaves and allowed to ferment for two weeks. Manzanita berries and other plant foods were also fermented. The Indians also enjoyed fermented, gamey animal foods.

Fermenting oats is an easy way to to make them more nutritious, deliciously creamy and shorten the cooking time. The process of fermenting grains breaks down the proteins, fats and carbohydrates; making the nutrients more bioavailable, and creating a healthy, rich, flavorful breakfast porridge.

Are olives a fermented food? ›

Abstract. Table olives are one of the main fermented vegetables in the world. Olives can be processed as treated or natural. Both have to be fermented but treated green olives have to undergo an alkaline treatment before they are placed in brine to start their fermentation.

Fermentation Time - Store-bought sauerkraut undergoes a shorter fermentation time compared to homemade sauerkraut, which takes at least 20 days to ferment. As a result, the sauerkraut contains a lower probiotic count.

Zanini, a spokeswoman for the American Academy of Nutrition and Dietetics, often recommends two to three servings of fermented foods per day. “But you need to listen to your body,” she says.

Fermented foods are considered safe for most people. However, some individuals may experience side effects. Due to the high probiotic content of fermented foods, the most common side effect is an initial and temporary increase in gas and bloating ( 32 ).

Eating sauerkraut every day can help maintain regular and healthy digestion for two main reasons. First, sauerkraut provides natural probiotic bacteria to balance the gut microbiome. Second, sauerkraut contains a lot of enzymes, bioavailable nutrients, essential vitamins, and minerals.

Pickles are also high in particular types of fibre that feed beneficial gut bacteria, acting as prebiotics – food for the probiotic gut bacteria. Studies have shown that adding fermented vegetables to your diet may help with digestion and manage symptoms of constipation and diarrhoea³.

Cottage cheese is fermented. Like all dairy products, cottage cheese begins as milk. Adding enzymes or live, active cultures (probiotics) converts milk sugars (lactose) into lactic acid. The lactic acid separates the curds (the milk solids, fats, and proteins) from the whey (the liquid).

Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health. They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting. Keep in mind that pickles also tend to be high in sodium.

What makes Claussen PIckles different from canned pickles? Claussen pickles, whether homemade or store bought, are a half sour pickle recipe. That means they're fermented instead of heat processed. That's what gives them such great texture.

Pickles made through fermentation have added health benefits compared with non-fermented pickles. “If they're fermented, they're a good source of probiotics,” notes Peart. “Probiotics have really solid health benefits, such as being good for your brain, and good for gut health.”

What are the best pickles to eat for gut health? ›

Fermented + Probiotic Pickles

The trending “healthy pickles” (and healthy pickle juice) you keep hearing about are lactic-acid fermented pickles, or simply fermented pickles. These are the gut healthy, microbiome-boosting superfood pickles that you should be consuming everyday, three times a day.

If you have low potassium levels (hypokalemia), too much ACV could make the condition worse. That's because large amounts of ACV can decrease potassium levels. Avoid overuse of ACV if you have kidney disease, since your kidneys might not be able to handle high levels of acid.

ACV is generally safe when consumed in moderation — no more than 1 to 2 tablespoons (tbsp) daily. But drinking excessive amounts of ACV can decrease potassium to hazardous levels. ACV may interact with some medications (including diuretics, laxatives, and certain medications for diabetes and heart disease).

If you're pregnant or immunocompromised, you should avoid eating unpasteurized sauerkraut. If you take MAOIs, have blood pressure concerns, or have food intolerances or allergies, speak to your doctor before eating sauerkraut.

Kirkpatrick says people who eat a single serving a day tend to have healthier gut bacteria. Zanini, a spokeswoman for the American Academy of Nutrition and Dietetics, often recommends two to three servings of fermented foods per day.

Stanford researchers discover that a 10-week diet high in fermented foods boosts microbiome diversity and improves immune responses. Stanford researchers found that eating a diet high in fermented foods such as kimchi increases the diversity of gut microbes, which is associated with improved health.

While inflammation is a normal part of the healing process, constant strain that leads to chronic inflammation can have serious health effects. Experts say eating foods that are fermented such as kefir or kimchi (but not alcohol) can improve overall microbial diversity, which may help lower inflammation.

Due to the high probiotic content of fermented foods, the most common side effect is an initial and temporary increase in gas and bloating ( 32 ). These symptoms may be worse after consuming fiber-rich fermented foods, such as kimchi and sauerkraut.

Kimchi is healthier than sauerkraut due to its higher probiotic content and increased nutrients.

What happens if you eat fermented foods everyday? ›

4) Improves digestion and gut health: Fermented foods improve gut health by balancing the composition of your gut flora to help you better digest and absorb the food you eat. Foods fermented are also full of digestive enzymes that can help you more easily break down and absorb what you put into your body.

Raw apple cider vinegar also contains: Natural probiotics (friendly bacteria), which may help with your immune system and gut health. Antioxidants, substances that can prevent damage to your body's cells.

For one, fermented foods are far more potent than probiotic supplements. To give you an idea, 2 ounces of sauerkraut has more probiotics than 100 capsules. 4-6 ounces of fermented vegetables has around 10 trillion bacteria, compared to the average probiotic supplement that contains around 10 billion.

Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation. Tart cherry juice has been shown to protect against gout flares and reduce OA symptoms.

Good sources of anti-inflammatory fats include extra-virgin olive oil, avocado oil, walnut oil, hemp oil, flaxseed oil, as well as avocadoes, nuts, seeds (e.g., ground flaxseeds, chia seeds, hemp hearts), and the omega-3 fats found in wild fatty fish such as salmon, mackerel, and sardines.