Whatever diet you follow, whether it be vegetarian, organic or gluten free, you can enjoy the health benefits of fermented foods because the wonders of fermented food are limitless.

There are a huge selection of fermented foods that can be taken from different cuisines and cultures around the world.

Some fermented foods have been created as side dishes, some as condiments, or some as beverages.

Fermentation is naturally occurring in nature, even the cells in our bodies are capable of fermentation, it is a natural phenomenon happening before human culinary practice ever discovered it.

Aside from the fact that fermented foods contain probiotics that support the microbial balance in the gut, fermented foods are good digestive aids for they contain enzymes which promote effective nutrient absorption.

That is why you can often see pickled vegetables served together with greasy dishes that are sometimes difficult to digest.

Fermented foods are also predigested to a degree as they have already converted natural sugars and proteins, making them easily digested, thus you don’t have to use your own digestive enzymes.

Wine and cheeses are among some of the more mainstream fermented foods and drinks. But there are tons of options to choose from suiting everyone’s taste and dietary needs. Here are a few:

1) Miso

Made from fermented mashed cooked beans with salt and koji, this is a popular condiment and flavouring for broth dishes in Japan, Korea and China, it is also popular in South East Asian countries such as Thailand, The Philippines, and Vietnam.

Miso is known to be helpful in preventing certain cancers including breast and prostate cancer.

2) Kefir

A popular beverage throughout the Caucus region, Turkey, and Iran. This refreshing tart-yoghurt like drink is made from dairy milk, but there are also vegan options which can be made by using coconut and nut milks.

Kefir contains microorganisms that are good for the gastrointestinal tract and is also helpful in establishing a healthy gut.

Drinking this in the morning with an empty stomach is recommended for people who have been using medications, such as antibiotics, as this can help eradicate unwanted excess bacteria and microscopic algae and fungi in the gut.

3) Kombucha

A great alternative to soda and sugary juices, kombucha is tangy and a bit bubbly and is made by fermenting sweetened tea with a kombucha SCOBY.

Komucha is a rich source of amino acids, vitamin C and B, and polyphenols, it is also an effective detoxification aid.

You can pair Kombucha with your favourite meal or desserts and Kombucha remains one of our favourite Fermented substances.

4) Tempeh

This cake-like delicacy originated from the island of Java, Indonesia. This is traditionally made from soybeans but can be made with other bean varieties or combinations of beans and grains.

Tempeh is fermented with white mycelium spore and can be a great substitute to meat.

5) Rejuvelac

A slightly tart and fizzy beverage, this is made from sprouted grains and pure water, gluten free grains such as quinoa and millet can also be used in making this.

Rejuvelac is best consumed in small amounts during the mornings and has been known to have natural laxative properties.

Have you tried any of these fermented foods? Please share your thoughts in the comments below.

Image courtesy of Shutterstock.com
  • Oh I love miso!


  • Keffir goes in my morning green smoothie every day. Feel so much healthier since starting my mornings with this.


  • An educational article for me – thanks.


  • I’d love some recipe ideas for trying these foods. We tried saurkraut a while ago, but the family really didn’t like it. Too salty. How is it supposed to be prepared I wonder?


  • good article Amanda – love that you share your knowledge with us all


  • I’ve only tried Miso that I know of, but I love the sound of Komucha, but have no idea where to get it from, or its origin. I might try an Asian speciality store


  • A lot of these were new to me. We make our own sweet pickles, relishes, sauce, and pickled cucumber. Really sets a meal off. An interesting read, thanks.

    • wow that sounds great that you make so much of your own stuff. wow.


  • These are really great things to have, one of our popular dish is the grilled eggplant with miso – simply delicious.


  • very interesting that last comment about kefir


  • Kefir water has been fantastic for me. It is very easy to make and refreshing to drink in hot weather when fruit flavour is added. I had problems since have my gall bladder removed in 1991 which resulted in my being unable to eat salads and fresh fruit. Or the problem arise after meals when the need to void within half hour. Very intimate relationship with the loo.
    After trying almost anything and everything for years, I found that a cup of kefir water homemade brought everything back to normal in my gut. I usually mix it as my lunch beverage or drink it when I come home after outings during the day. Thank goodness for kefir, I can now go out with out worrying about access to a loo wherever I go (which I did for 24 years) I found the kefir milk heavy going last year and finally got hold of the water grains beginning of this year – best thing I ever did. Highly recommend people with gut problems to give Kefir water a try.


  • Only heard of miso though I don’t like the taste much.


  • I’m not familiar with any of these and therefore haven’t tried them. Thanks for the info though. I’ve learnt something.


  • Thank you for sharing the tips.


  • I haven’t tried any of the foods listed in the article. I do love sauerkraut though.


  • Very interesting article. I haven’t tried any of these foods, much less even heard about most of them. Where would you buy such products?

    • I bought the tempeh in the freezer section at the supermarket, close to where they sell gluten-free products, quorn and so on.

      • That’s a great question, many of them you will find in an organic supermarket however they aren’t normally as tasty as some of the fermented foods and drinks you can create at home. Creating fermented foods at home is cheap and easy when you know how, we actually run online gut health courses which teach you all about fermenting, there are also a few recipes you can find our website which may help you get started xx


Post a comment
Like Facebook page

LIKE MoM on Facebook

Please enter your comment below
Would you like to include a photo?
No picture uploaded yet.
Please wait to see your image preview here before hitting the submit button.
Your MoM account

Lost your password?

Enter your email and a password below to post your comment and join MoM:

You May Like


Looks like this may be blocked by you browser or content filtering.

↥ Back to top

Thanks For Your Star Rating!

Would you like to add a written rating or just a star rating?

Write A Rating Just A Star Rating