Fermented Food BenefitsFermented foods are nutrient dense foods that have been preserved with lacto-bacillus bacteria.   Lactic acid is a natural preservative that inhibits harmful bacteria in foods.   The process of fermentation occurs when natural bacterias feed off of the sugars and starches in foods, converting them in to lactic acid.  This process creates beneficial bacteria, enzymes, vitamins and probiotics.

Fermented foods have been consumed by every culture throughout history but have become a lost art in our modern lives.   Sauerkraut in Central Europe, kimchi in Korea, miso in Japan, yogurt and chutney in India, and pickles and sourdough bread in the US, just to name a few.  In the 18th Century, Captain James Cook was able to prevent scurvy among his crew during long sailing expeditions by sailing with large quantities of sauerkraut.

Fermentation not only preserves food, but it also breaks them down into a more digestible form.  Both soy and milk become much more digestible when fermented.

Bringing these foods into your diet can give you amazing benefits.

Fermented Food Benefits

  • Rebuild the healthy bacteria in your gut.  Intestinal bacteria gets destroyed by antibiotic use and chlorine in water.   Even you haven’t taken many antibiotics, you might be consuming them unknowingly if you eat meat or poultry that come from factory farms or consume tap water.  Eating fermented foods on a regular basis will help turn this around.
  • Help with digestion due to the high amount of beneficial bacteria.
  • Contain high levels of micronutrients that are created during the fermentation process that cannot be gotten anywhere else.
  • Boost the immune system, according to an article published in “The Journal of Applied Microbiology” in June 2006.  This is because a large portion of the immune system is based on healthy levels of gut flora.
  • They can help to prevent cancer.  Fermented foods that are made from cruciferous vegetables such as sauerkraut or kimchi made from cabbage, fermented cauliflower, this recipe uses dill and this one has turmeric, and fermented asparagus all can help to prevent cancer.  According to a study in Finland in 2002, the fermentation process also produces a substance called isothiocyanates that were found to prohibit the growth of cancer.  So cruciferous vegetables on their own help to prevent cancer and the fermentation process enhances it and turns it into a superfood, so its a double whammy.
  • They are inexpensive to make.
  • They preserve food well and can last a several months in the refrigerator.

Where to buy them if you don’t want to make them.

There are several recipes listed below, but there are many places to buy them if you don’t want to make them yourself.  Health food stores often sell sauerkraut, kimchi, pickles and other fermented foods. Keep in mind, that you should buy fermented sauerkraut, kimchi and pickles, not the canned sauerkraut or kimchi which doesn’t contain any beneficial bacteria or pickles in vinegar.  Anything that is canned or contains vinegar does not contain any beneficial bacteria.  You can also buy kombucha in health food stores and in some supermarkets.  There are also fermented foods that you can buy online, sauerkraut, pickles, and kombucha.

Fermented Food Recipes

Fermented Cauliflower with Dill

Fermented Cauliflower with Dill

Fermented Carrot Sticks

Fermented Carrot Sticks

Fermented Berries

Fermented Berries

Fermented Asparagus

Fermented Asparagus

Fermented Pickles

Fermented Pickles

Fermented Lemonade with Strawberry

Fermented Strawberry Lemonade

Fermented Tea with Ginger and Turmeric

Fermented Tea with Ginger and Turmeric



Kombucha recipe


Sauerkraut Recipe



Fermented Coconut Water









What did you learn from this article?

Do you currently eat any fermented foods?

Are there any recipes from this article that you want to try?

What other topics would you like to see discussed here?


Book:  Wild Fermentation
Book:  Nourishing Traditions
Article:  Health Benefits of Traditionally Fermented Foods

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8 Thoughts on “7 Benefits of Fermented Foods and Recipes

  1. Love fermented foods! Sauerkraut and beet kvass are my favorites.

  2. I love the history you provide! And Captain Cook- really cool! Thanks for all these recipes!!

  3. I love fermented foods and try to eat some everyday. I didn’t know about the Finland study on preventing cancer – thanks for sharing that!

  4. What a great, informative article! As a pregnant mama, I am really trying to focus on putting more fermented foods in my belly. It’s so out of the “norm” for me but I’m trying!

    • That is so great. I think that fermented foods will be really healthy for you and your baby. A lot of people find that Kombucha is a really easy one to start with. I would also recommend picking a couple vegetables that you really like and fermenting them. It will be way easier if you start with things you like. Congratulations on your pregnancy.

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