What are the best fermented foods?

Which fermented foods contain most probiotics?

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Which fermented foods contain most probiotics?

The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses.

What are the best fermented foods?

Proponents of fermentation argue that it is an easy way to add beneficial bacteria and other organisms to the gut to promote a healthy gut microbiome. Some research has linked a healthy gut to better overall health.

In this article, read about some of the most popular fermented foods and their benefits.

Fermented foods list

The fermented foods in this list are rich in healthful nutrients and easy to incorporate into a balanced diet.


Kombucha is a type of sweetened black tea that uses fermentation to promote the growth of good bacteria.

The bacteria turn the sugar in the tea to alcohol. As a result, kombucha contains a low level of alcohol but not enough to cause intoxication.

The authors of a review article on kombucha conclude that it may promote immune system health and could also counter some metabolic disorders.

The chemicals that kombucha bacteria produce include antioxidants. Antioxidants counter the effects of free radicals, which experts believe play a role in a wide variety of illnesses, including cancer and chronic inflammation.


Kefir is a fermented dairy product that is similar to yogurt but has a thinner consistency. Some people drink it, while others prefer to top cereal with it or mix it into other foods.

Kefir is high in Protein, making it a good option for vegetarians. Protein can also help people feel fuller for longer, which can help support weight loss efforts.

According to a 2017 analysis, kefir offers probiotic benefits, such as improved digestive health. It may also help lower blood pressure and act as an anti-inflammatory agent, but more research is necessary to confirm these effects.

Miso and tempeh

Miso and tempeh are soybean-based fermented foods that are popular in Japanese cooking.

Miso is best known as the primary ingredient of miso soup, while tempeh is a popular meat substitute similar to tofu. Soybeans are rich in protein, so tempeh and miso are excellent choices for people who do not eat meat.

Research from 2016 suggests that the process of fermenting soybeans may release beneficial peptides, which are amino acids that help regulate the body’s functions. These bioactive peptides may:

  • reduce the risk of diabetes and cancer
  • fight infections
  • lower blood pressure

Apple cider vinegar

Apple cider vinegar is a popular folk remedy that can also add flavor to salads, recipes, and some teas.

In addition to its fermentation benefits, the authors of a 2014 reviewTrusted Source noted that research in animal models and test tubes suggests that apple cider vinegar may have the following properties:

  • antioxidative
  • anti-diabetic
  • antimicrobial
  • anti-tumor
  • anti-obesity
  • anti-hypertensive
  • cholesterol-lowering

Fermented vegetables

Pickles and sauerkraut are among the most popular fermented foods. These foods are easy to add to salads, sandwiches, and other dishes.

Many vegetables are high in fiber and contain important vitamins and minerals. Vegetables that people commonly ferment include:

  • okra
  • broccoli
  • beets
  • ginger
  • mustard greens
  • eggplant

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