The top five fermented foods that I enjoy myself and have found benefits from for me and my whole family are:
1. Coconut Yoghurt
Fermented foods that contain probiotics will have a big percentage of the bacteria but not all reach the small intestine as stomach acid an other factors kill them before they even reach there, but coconut yogurt will carry it on all the way through so you get a big boost of good and healthy bacteria.
How to make Coconut Yoghurt at the Kitchn
Reference: Paper on Optimization of ingredient and processing levels for the production of coconut yogurt using response surface methodology
2. Sauerkraut
Everyone’s probably heard of this one but it’s so tasty and easy to make it should be in everyone’s fridge
Recipe from Wild Fermentation
Reference: Research on the dynamic variation and elimination of nitrite content in sauerkraut during pickling
3. Tempeh
Naturally fermented soy beans with slight nutty flavour, it contains all essential amino acids and it’s a good source of protein, you can buy tempeh from most big supermarkets or Asian supermarkets.
Recipe from Cultures for Health
References: Paper on Beneficial effects of tempeh in disease prevention and treatment and Tempeh: a mold-modified indigenous fermented food made from soybeans and/or cereal grains.
4. Kefir
A fermented yogurt drink that is full of calcium. Again available at most supermarkets or you can make your own at home.
How to make Milk Kefir from the Kitchn
Reference: Paper on Microbiological, technological and therapeutic properties of kefir: a natural probiotic beverage
5. Kombucha
A fermented drink which is made with tea and a culture you can buy in health stores readymade but can be expensive. You can brew your own at home fairly easily with the right guidance. kombucha is easy to take with you on the go and is refreshing to drink as a tea or mixed into smoothies or adding ginger or fruit juices it is very versatile.
Recipe from Deliciously Organic
Reference: Information on Kombucha Tea from the American Nutrition Association and 7 Reasons to drink Kombucha Every Day
Use fermented foods for a happier and healthier you!
