15 Fermented Food Recipes That Go Way Beyond Kombucha (2024)

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15 Fermented Food Recipes That Go Way Beyond Kombucha (1)

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Fermented foods have started gaining traction, not just because they’re tasty, but also because according to WebMD, they could be good for our digestive systems, potentially reducing risk of diseases like diabetes and IBS. Fermented drinks like kombucha are on all the grocery shelves, and people have even been purchasing their own scoby (symbiotic culture of bacteria and yeast) to make kombucha at home, which made us wonder — what other fermented foods are totally attainable for the home chef?

It turns out plenty! The internet has seemingly endless resources for whatever kind of fermented food you’re interested in trying. Sauerkraut? Yep. Kimchi? Of course. But even foods you may not have considered for fermenting are possibilities, like ketchup or jalapeños.

We rounded up the fermented recipes that sounded the most interesting to try, like blueberry kefir and cinnamon roll sourdough. Get them right, and we’ll have some of the happiest guts around. Get them wrong, and… well, there’s always the grocery store.

A version of this article was originally published June 2018.

  • Kimchi

    15 Fermented Food Recipes That Go Way Beyond Kombucha (4)

    Kimchi is a Korean dish of spicy fermented vegetables, usually cabbage or radish. This recipe uses cabbage. You’ll want to start the fermenting process about a week before you plan to eat it.

  • Miso

    15 Fermented Food Recipes That Go Way Beyond Kombucha (5)

    Miso is fermented soybeans and barley or rice malt, most often used in Japanese cooking, and while you can make the paste yourself, the stuff you can buy at the store is great. Instead, spend your time experimenting with different recipes — like these miso-glazed grilled zucchini spears — perfect for summer.

  • Tempeh

    15 Fermented Food Recipes That Go Way Beyond Kombucha (6)

    Tempeh is lightly fermented soybeans that are formed into blocks and often used as a meat alternative. Again, it is something you can make on your own, but you’re better off buying premade tempeh and focusing your experimenting around exciting recipes, like this recipe for baked buffalo tempeh tenders.

  • Yogurt

    15 Fermented Food Recipes That Go Way Beyond Kombucha (7)

    You already know about yogurt, of course, but this is one staple that can be worth making on your own. It takes about 15 minutes, and you can even make your own yogurt cups for a grab-and-go breakfast.

  • Lassi

    15 Fermented Food Recipes That Go Way Beyond Kombucha (8)

    Once you’ve mastered yogurt (or even if you’re just gonna buy it from the store, no judgment) give Lassi, an Indian drink, a try. It’s traditionally savory, but if you’re looking for something that might feel more familiar, start with this mango lassi recipe.

  • Sourdough

    15 Fermented Food Recipes That Go Way Beyond Kombucha (9)

    Bread is fermented? The answer when it comes to sourdough is yes. Sourdough is made through the fermentation of dough via bacteria and yeast. Being able to make your own sourdough starter is a skill all on its own and takes some experience to master. If you’re not a big bread fan, that doesn’t mean it’s a skill you should skip — you could, for example, make these amazing sourdough cinnamon rolls.

  • Kefir

    15 Fermented Food Recipes That Go Way Beyond Kombucha (10)

    Kefir is kind of like a yogurt drink and is traditionally fermented cow’s milk (although there is also something called water kefir, which is dairy-free.) There are all kinds of things you can make with kefir, like butter, cheese and puddings. This blueberry kefir chia pudding, for example, looks delicious.

  • Fermented Ketchup

    15 Fermented Food Recipes That Go Way Beyond Kombucha (11)

    Yep, even some of your favorite condiments can be fermented, like this relatively simple recipe for fermented ketchup.

  • Fermented Jalapeño

    15 Fermented Food Recipes That Go Way Beyond Kombucha (12)

    Great for adding to nachos, sandwiches or anywhere else you want a little heat, these fermented jalapeños only take about 20 minutes to make.

  • Fermented Mayo

    15 Fermented Food Recipes That Go Way Beyond Kombucha (13)

    Another condiment that can be fermented, this mayo uses a small amount of whey to keep it fresh for up to a month.

  • Fermented Cinnamon Apples

    15 Fermented Food Recipes That Go Way Beyond Kombucha (14)

    This recipe uses a little bit of fermented tea to preserve cinnamon apples, meaning you can have a healthy apple pie-flavored snack whenever you want.

  • Fermented Honey Garlic

    15 Fermented Food Recipes That Go Way Beyond Kombucha (15)

    It takes about a month for the honey and garlic to ferment, but then you can add this tasty food to marinades or glazes.

  • Fermented Salsa

    15 Fermented Food Recipes That Go Way Beyond Kombucha (16)

    Pickle juice or juice from sauerkraut is what gives this salsa its fermentation.

  • Beet Kvass

    15 Fermented Food Recipes That Go Way Beyond Kombucha (17)

    Beet kvass is a fermented beverage made from beets. It’s kind of like kombucha but with beets instead of tea.

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FAQs

Is sauerkraut better than kombucha? ›

Kombucha has been shown to have anti-inflammatory properties and may help reduce the risk of chronic diseases such as heart disease and diabetes. Sauerkraut contains beneficial bacteria that can help improve digestion and may also have anti-cancer properties.

How much fermented food should I eat a day for gut health? ›

While there are currently no official guidelines regarding how often you should eat fermented foods, adding a few servings to your daily diet may be beneficial ( 44 ). For the best results, start by eating one or two servings per day, and then slowly work your way up.

What foods ferment in the gut? ›

Vegetables such as artichokes, asparagus, broccoli, cabbage, cauliflower, garlic-containing spices, onions, mushrooms, lentils, and other legumes. Milk and milk products. Foods containing wheat and rye, which contain little absorbed, short-chain carbohydrates that are ideal for bacterial fermentation.

Which fermented food has the most probiotics? ›

Foods With the Highest Probiotic Content
Fermented FoodLiving CellsServing Size
Water kefir500 billion250 ml
Kimchi250 billion250 ml
Sauerkraut25 billion250 ml
Miso25 billion3 tbsp.
6 more rows

What is the healthiest fermented drink? ›

Kefir – This fermented drink has been proven to have positive effects on gastrointestinal issues and makes a great early-morning drink to start the day with. Yoghurt – Probiotic yoghurts have been proven to help prevent gastrointestinal infections, as well as reduce bloating and help with gastric emptying.

Is Apple Cider Vinegar fermented? ›

Apple cider vinegar is made in a two-step fermentation process to convert apple juice into vinegar. First, the apples must be crushed and juiced. Then, naturally occurring yeast converts the sugars in the juice to alcohol. This is called “fermentation” and is the same process for making wine or beer.

What vegetables should not be fermented? ›

“There's no vegetable you can't ferment,” he said, but added that leafy greens such as kale — because of their chlorophyll content — aren't to most people's liking. During an NPR interview, Katz explained that pickling and fermentation are not the same, although they are “overlapping” categories.

What does the Mayo Clinic say about kombucha? ›

A small amount of research suggests that kombucha tea may give benefits similar to probiotic supplements. For example, some research suggests kombucha tea may support a healthy immune system and prevent constipation. But there are few valid medical studies of kombucha tea's role in human health.

Is sourdough bread a fermented food? ›

Sourdough is the result of fermentation from two basic ingredients, mainly flour and water. Microbiome in sourdough is not only affected by various components in different types of flours but also dough hydration level, backslopping time, fermentation time and temperature.

Is cottage cheese a fermented food? ›

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).

What are the top 5 fermented foods? ›

Top fermented foods you can add to your diet
  • Kefir.
  • Kimchi.
  • Kombucha.
  • Sauerkraut.
  • Yogurt.
  • Miso.
  • Cheese.
  • Sourdough.

Can you give me a list of fermented foods? ›

Some of the most widely available include kombucha, yogurt, aged/raw cheeses, sauerkraut, pickles, miso, tempeh, natto and kimchi. Other healthy foods that are fermented include apple cider vinegar, wine, sourdough bread, cottage cheese and coconut kefir.

What is the easiest fermented food to make? ›

Sauerkraut is one of the simplest fermented foods to make. It only contains two ingredients – cabbage and salt – although sometimes caraway seeds are added too. To make sauerkraut, all you have to do is shred your cabbage, cover it with salt, and mix around.

Is it better to take probiotics or eat fermented foods? ›

If you want specific, scientifically validated health benefits, your best option is to take a probiotic supplement. But fermented foods can be delicious and nutritious options to include in your diet. So it's not an “either/or” situation.

Do fermented foods actually help gut health? ›

Naturally fermented foods are getting a lot of attention from health experts these days because they may help strengthen your gut microbiome—the 100 trillion or so bacteria and microorganisms that live in your digestive tract.

Should you eat fermented food every day? ›

We advocate eating fermented foods three times per day, as snacks or with meals. It's the consistent introduction of these live culture fermented foods to your microbiome that creates the most gut health benefits. And what's more, eating a variety of different fermented foods is key.

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