Top 5 Fermented Foods & Drinks, According To Dietary Experts

If you think pickles and kombucha are just quirky hipster trends, think again! Fermented foods and drinks have been around for centuries, adding a punch of flavor and a boost of probiotics to our diets. From kimchi that’ll make your taste buds tango to tangy kefir that’s like yogurt’s cooler cousin, the world of fermentation is bubbling with delicious surprises. Ready to dive into the tangy, funky, and downright tasty world of fermented goodies? Your gut will thank you! We searched 10 expert websites for the answers and compiled the following list of the five most recommended fermented foods or drinks, according to nutrition and dietary experts. Read on for the reveal of fermented favorites! And make sure to let us know what you think in the comments.

1. Kefir

Have you ever heard of kefir? “Kefir is a fermented milk product (made from cow, goat or sheep’s milk) that tastes like a drinkable yogurt … benefits include providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics. Kefir has been consumed for well over 3,000 years,” Dr. Axe writes. 

But how do you consume it? “You can drink kefir on its own or use it in place of buttermilk, milk, or water in dishes for a nice sour flavor. Thick kefir is similar in consistency to yogurt. You can eat it in the same way, for example, as a breakfast or dessert. Kefir has an abundance of diverse microbes, and evidence suggests that it could benefit your health in many ways. Kefir is also a good source of many important vitamins and minerals,” according to ZOE.   

2. Kombucha

You’ve most likely seen bottles of this in the grocery store, but it’s been around for thousands of years. “Kombucha boasts an extremely high amount of probiotics — up to six billion probiotic organisms per 16 ounces. This healthy beverage is made from a mixture of green and black teas that is fermented with the help of a SCOBY (short for symbiotic colony of bacteria and yeast). That means it’s also high in antioxidants that fight off free radicals,” Women’s Health says.

Mindbodygreen ranks Kombucha as one of the healthiest fermented products. Here’s why: “Kombucha, which is made from a SCOBY (symbiotic colony of bacteria and yeast) mixed with sweetened black or green tea, has been around for more than 2,000 years — and for good reason. During kombucha’s fermentation process, the SCOBY eats away at the sugars in the tea mixture, producing natural organic acids, B vitamins, and probiotic bacteria as a result.”

3. Sauerkraut

The hot dog topping? Real Simple says, “Most people are introduced to this German superfood at a summer BBQ as a hot dog topping. What you might not realize is that naturally fermented kraut, which is essentially just cabbage in a saltwater brine, is chock-full of gut-friendly probiotics, fiber, and vitamins.” 

And Eating Well writes, “Sauerkraut is good for more than just topping a hot dog. Made from just cabbage and salt, this fermented food delivers a healthy dose of probiotics and fiber. A 2018 study in Foods found that sauerkraut’s microbiome (the colonies of bacteria) grows rapidly during the fermentation process and stays stable during packaging for commercial sale. The kind sold in the refrigerated section will have more probiotics than shelf-stable canned or jarred varieties.” 

4. Kimchi

If you’ve eaten Korean food, you might have seen this on the menu. “Kimchi, a staple in Korean cuisine, consists of salted and fermented vegetables prepared with a variety of seasonings. Kimchi packs more than beneficial bacteria, 1 cup (150 g) of kimchi also contains vitamins and minerals, such as magnesium, potassium, vitamin A, K, and riboflavin,” according to Trifecta Nutrition. 

Rachel Graham talks about how long it’s been around and why it’s beneficial: “Kimchi is a Korean delicacy that dates back to the 7th century. It is a spicier version of sauerkraut. It is typically made with Chinese leaves, garlic, ginger and chilies. These add potent anti-inflammatory properties as well as antioxidants to the probiotic benefits. It can be added to stir-fries and ramen bowls for a strong flavour boost.”

5. Miso

What to love about miso: vitamins, minerals, probiotics! “Miso is an intensely flavored paste made from fermented barley, rice or soybeans. It’s often used to enhance the flavor of such foods as: soups, salad dressings, marinades. Miso contains probiotics, which are good for your gut health. Be mindful of how much you’re adding to recipes – a little goes a long way and also keeps your sodium intake on the sensible side,” U.S. News writes.

According to Nutrition Stripped, “Miso boasts an impressive nutrient profile, it’s brimming with vitamins and minerals like manganese, vitamin K, copper, and zinc. Keep in mind that it’s also high in sodium, so keep consumption in moderation and pair it with plenty of other fermented foods for the best results.” 

Ready to try fermented foods? Already a fan of them? Tell us about it in the comments!

Sources used to compile this consensus list

• Dr. Axe
• ZOE
• Women’s Health
• Mindbodygreen
• Real Simple
• Eating Well
• Trifecta Nutrition
• Rachel Graham
• U.S. News
• Nutrition Stripped

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