Most Nutritious Fermented Foods You Should Be Eating Right Now

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Fermentation is the process of breaking down food sugars to acids, alcohol or gasses. It’s meant to extend shelf life and inhibit microbes from spoiling the food. This process is common in making beer or yogurt. Except for beer, most fermented foods are higher in nutrients compared to their fresher counterparts. In today’s post, we are listing down some of the most nutritious fermented products you should be eating right now:


Sauerkraut is comprised of fermented cabbages. The cabbages are finely sliced and then processed to achieve its distinct sour taste.

It’s rich in vitamins C, B and K. Sauerkraut is also loaded with beneficial bacteria including leuco- nostoc, pediococcus, and lactobacillus. Eating sauerkraut helps keep the brain healthy too. Several studies show that Sauerkraut affects the brain, reducing anxiety and depression. To maximize the nutrients found in Sauerkraut, get the unpasteurized kind. They should be placed in the refrigerated aisle in your local grocery.

Pasteurization kills all the beneficial bacteria that thrive in sauerkraut. Apart from getting store-bought unpasteurized Sauerkraut, you can also make your own. This ensures you’re getting wholesome, preservative-free sauerkraut.


Tempeh is a fermented soy product. It contains a complete list of all amino acids the body needs to build new muscle tissues. Tempeh is made by controlled fermentation that binds soy proteins into cake form. It’s a rich source of folate acid, vitamin K, calcium, magnesium, and iron. It’s also packed with fiber and phytonutrients. It prevents cardiovascular diseases, cancer, obesity, and diabetes!

Tempeh is usually taken as substitute for meat products because it’s high in protein. But you can prepare it in different ways to make it even palatable.


Kimchi is a traditional Korean side dish made from fermented cabbage, radish or cucumber. It’s packed with vitamin C, carotene and cancer-fighting compounds. In South Korea, kimchi is more than just a side dish. It’s a source of national pride. You can eat it on its own or mixed with other ingredients. Kimchi boosts energy and improves digestion! It even preserves the youthfulness of the skin!


Miso is a Japanese soybean paste. The paste is treated to fermentation to achieve its distinct tartness. Miso is often added in soups or hummus. It’s also mixed with other dishes to add tartness. It’s an excellent source of manganese, zinc and potassium. Miso contains beneficial bacteria that keeps the gut healthy. It’s also loaded with anticancer compounds!

Lacto- Fermented Pickles

Pickles are popular side dish and snack. It’s also a great garnish! But did you know it’s just as nutritious as Sauerkraut? That’s right, lacto-fermented pickles contain a long list of nutrients including calcium, antioxidants, beneficial bacteria and other essential nutrients! Drink the pickle juice too, it’s just as nutritious!

Coconut Yogurt

Although plain and Greek yogurt contain high levels of probiotics and calcium, it’s not as low in calories. Coconut yogurt contains the same amount of probiotics as plain or Greek yogurt, it’s also dairy-free! This means it’s easier to digest than average yogurt. Coconut contains antiviral, anti-fungal and antibacterial properties. It’s also high in calcium, magnesium and potassium.

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