10 Fermented Foods and Their Science-Backed Benefits (2023)

10 Fermented Foods and Their Science-Backed Benefits (1)

Medically Reviewed By Imashi Fernando, MS, RDN

— Written By Jenna Sager, MS, RDN

Updated on September 4, 2022

Fermentation began as a method to preserve food and prevent it from spoiling. In recent years, fermented foods have surged in popularity due to their many potential health benefits. People have consumed fermented foods for tens of thousands of years. Recent scientific research now finds evidence of their importance to the human diet.

This article will discuss fermented foods, their health benefits and risks, and how to select fermented foods. It will also answer some frequently asked questions about fermented foods.

What are fermented foods?

10 Fermented Foods and Their Science-Backed Benefits (2)

Fermentation is the process by which microorganisms, such as bacteria and yeast,break downfood to produce energy when no oxygen is present. This process produces carbon dioxide, alcohol, organic acids, and bioactive compounds. As such, fermented foods are nutritionally and functionally rich products.

Additionally, the process may impede the growth of other, less beneficial microorganisms, allowing the foods to have a longer shelf life.

What are the benefits of fermented foods?

(Video) 5 Fermented Foods with Amazing Health Benefits backed by Science

Many fermented foods contain probiotics, which are beneficial microorganisms that can improve health. Probioticscan aidin the growth of beneficial microbes while reducing harmful microbes. Therefore, they can offer positive impacts on health, such as:

  • aiding digestion and nutrient absorption
  • improving symptoms of gastrointestinal (GI) conditions, such as irritable bowel syndrome (IBS) and colic
  • decreasing the frequency of infections
  • supporting immune system health

Consuming fermented foodsmay increasegut microbiome diversity and reduce inflammation. Conversely, low gut microbiome diversity has links to chronic diseases, such as obesity and type 2 diabetes.

Fermented foods are also a rich source of nutrients, phytochemicals, and other bioactive compounds. The gut microbiomeplays a pivotal rolein health and disease.

Below are some further examples of fermented foods and their health benefits.

Learn more about how probiotics work and their benefits.

1. Kefir

Kefir is a fermented drink made by adding kefir grains to milk or water. Some producers may also enrich it with important minerals, vitamins, and other nutrients.

A2021 reviewsuggests that kefir may help strengthen the immune system against viruses and reduce inflammation.

Research also suggests it mayimprovebone health in people with degenerative conditions, such as osteoporosis.

However, the findings vary, which may be due to the different microorganisms present in each product. Some commercial kefir brands may only contain negligible amounts of probiotics. As such, it is important to read the label and check its probiotic content to gain the most benefits.

Different types of kefir are available in stores, such as kefir made from:

  • nondairy milk, such as coconut, oat, and cashew milk
  • sheep, goat, or cow milk
  • coconut water

2. Yogurt

Several studies show that consumption of yogurt and other fermented foods may:

  • improve GI health
  • improve lactose malabsorption
  • treat infectious diarrhea
  • reduce the duration and number of respiratory infections
  • enhance immune and anti-inflammatory responses

A 2020 meta-analysis suggests that eating yogurt may link to a reduced risk of conditions such as cardiovascular disease and type 2 diabetes.

Yogurt is commercially available in dairy milk or nondairy milk formulations, such as coconut, oat, rice, or cashew beverages.

3. Sourdough bread

(Video) 5 Reasons WHY I EAT Fermented Foods + My Top 8 Fermented Foods For YOUR HEALTH

Fermenting sourdough bread improves its nutritional value in several ways.

The fermentation of sourdough breadsignificantly increasesits levels of nutrients while reducing certain antinutrients. Sourdough is rich in polyphenols, flavonols, and vitamin C.

4. Kimchi

Kimchi is a traditional Korean side dish that comprises varying combinations of salted fermented vegetables, ginger, garlic, and fish sauce. It commonly includes vegetables such as:

  • napa cabbage
  • carrots
  • radish
  • scallions

Datasuggests thatkimchi and other pickled vegetables may have benefits such as:

  • having anti-obesity, antidiabetic, and antihypertensive properties
  • acting against the buildup of plaque in the arteries
  • increasing beneficial gut bacteria levels, which may improve symptoms of conditions such as IBS

Researchalso indicates that the probiotic strain predominant in kimchi correlates with a modest reduction of body fat in people with obesity.

5. Sauerkraut and sauerkraut juice

Sauerkraut is a salted and fermented cabbage dish that is particularly rich in beneficial bacteria.

Asmall, randomized trialobserves that those with IBS experienced improved symptoms when they consumed sauerkraut.

Alater studysuggests that the isothiocyanates in cabbage become more concentrated through fermentation. Small clinical trials suggest that isothiocyanatesmay offerbenefits to help symptoms of autism spectrum disorder and cancer.

However, as the sizes of these studies are very small, larger-scale investigations are necessary to confirm the effects.

Try eating sauerkraut as a side dish or in salads and sandwiches.

6. Tempeh

Tempeh, or tempe, is a high protein food that is traditional in many parts of Asia. It typically consists of fermented soybeans, though it sometimes contains other added beans and whole grains.

Natural soybeanscontainsome antinutritional factors that can reduce the gut’s absorption of important nutrients. However, the fermentation process reduces the antinutritional factors present in soy, making the food more nutritious.

Astudyof tempeh’s health benefits in animal and human cells suggests that benefits may include:

  • antioxidant properties
  • gut microbiome and health improvements
  • immune system function improvements
  • cognitive function support
  • peptides that offer additional health properties, such as antioxidant, antimicrobial, and antihypertensive action

Tempehis alsoa relatively affordable, high quality source of protein. You can steam or fry it and add it to your favorite dish as a meat replacement.

7. Natto

Natto is a traditional Japanese food that also comes from fermented soybeans. Making natto includes cooking soybeans for several hours before adding the bacteria culture. After that, the mixture ferments at about 100–120°F for 22–24 hours.

(Video) Fermented Foods Health Benefits and Side Effects

Natto is rich in vitamin K2, which is important for bone health and reducing the calcification of arteries.

Additionally, a higher intake of nattomay correlate withlower rates of cardiovascular disease deaths.

You can add natto to any dish, although many traditionally eat it with rice.

8. Miso

Miso is a traditional Japanese food. This thick, fermented paste comes from soybean koji, which is soybeans inoculated with theAspergillus oryzaemold. Koji is a term for any grain or legume on which people cultivateA. oryzaefor fermentation. The three most common types of koji are rice, barley, and soybean koji.

Koji-based fermentations contain enzymes thatmay aid in digestion.

Researchin Japan shows that increased consumption of some fermented soybean products may reduce mortality rates in males and females (sex assigned at birth).

Many people traditionally drink miso as soup. However, you can add it to broths and sauces to flavor other dishes.

9. Kombucha

Kombucha is a fermented beverage that involves adding bacterial cultures to a mixture of sugar and tea. It can containhigh concentrationsof beneficial bioactive compounds, antioxidants, and antimicrobial agents.

Animal and test tube studiesreportthe beneficial effects of kombucha. However, there is currently limited human evidence to support those claims.

Some people brew kombucha at home under unsterile conditions, increasing the risk for contamination. This can lead to illness, with reports of home-brewed kombuchacausing:

  • heart attack
  • hepatitis
  • muscle weakness
  • inflammation
  • bacterial infection

Some commercial kombucha can be very high in added sugar. Be sure to check the label for its added sugar content.

10. Lacto-fermented pickles

Not all pickles are fermented, but some are. Quick pickles, a common type of pickle in grocery stores, are not fermented. Instead, they use an acid, such as vinegar, in their brine.

Fermented pickles undergo a curing process that adds probiotics and additional nutrients.

Adding pickles to sandwiches and salads or eating them as a snack is a great way to add them to your diet.

What are the risks of fermented foods?

Fermented foods carry a risk of contamination when processed in an unsterile environment or with improper tools. Additionally, some fermented foods aresusceptibleto contamination from potentially toxic or poisonous substances, such as:

(Video) Why live culture fermented foods are good for your gut | Kathryn Lukas | TEDxUniversityofNevada

  • pathogens
  • bacterial toxins and harmful bacteria strains, such as Staphylococcus and Streptococcus
  • histamines

If you are sensitive to histamines or unsure whether fermented foods are safe for you, contact your doctor or a licensed nutritionist.

How do you choose fermented foods?

The World Health Organization (WHO) states that probiotics must meet certain criteria. They must:

  • have an accurate identification
  • be safe for the intended use, such as a food product being safe for consumption
  • have at least one positive human clinical trial supporting its use and safety
  • be alive in the product at an effective dose during its shelf life

To optimize health benefits from fermented products, check the following details when making a purchase:

  • added sugar content, particularly in products such as:
    • kefir
    • kombucha
    • yogurt
    • kimchi
  • expiration date
  • manufacturing date

Labels often state the amount of colony-forming units (CFUs) at the time of manufacture, referring to the probiotic cell count. Most probiotic strains decline throughout their shelf life. As such, the closer you purchase a fermented product to its expiration date, the more CFUs it may have lost. This means older probiotic products may be less beneficial.

Additionally, the process of pasteurization kills the bacteria that make fermented foods so beneficial. As such, choose products with labels that specify that they are unpasteurized.

Other frequently asked questions

Imashi Fernando M.S., R.D.N., has reviewed the following frequently asked questions.

What are the benefits of fermented foods?

Fermented foods can increase beneficial bacteria in your gut and compete with harmful bacteria.

They can have a wide range of health benefits, including:

  • improving GI health
  • improving immune function
  • regulating weight
  • improving mood
  • reducing inflammation
  • improving nutrient absorption

What are the best fermented foods for gut health?

Probiotic strains and other beneficial compounds differ between fermented foods. As such, consuming diverse fermented foods will provide various probiotics and nutrients, helping you receive multiple benefits.

Research suggests that havingmore diverse gut bacteriacorrelates with better health.


Many fermented foods and beverages are rich sources of probiotics. Fermentation often increases the nutritional content of food while reducing factors that inhibit nutrient absorption. They may also regulate gut bacteria and health.

Examples of fermented foods include kefir, yogurt, and fermented soybean products, such as miso and tempeh.

However, there can be much variability in probiotic composition and quantity in different products. Additionally, home-fermented foods can risk contamination.

(Video) The BEST and WORST Fermented Foods for Gut Health (avoid number 3)

Contact your doctor if you want to change your diet for health concerns.


10 Fermented Foods and Their Science-Backed Benefits? ›

Apple cider vinegar is apple juice that has been fermented twice. First, crushed apples are mixed with yeast, sugar or another carbohydrate. After a few weeks, natural bacteria and yeasts ferment the juice, changing the carbohydrates into alcohol.

What are the scientific benefits of fermented foods? ›

Top 5 health benefits of fermenting
  • Source of beneficial lactic acid bacteria. Most fermented foods contribute bacteria that have a potential probiotic effect. ...
  • Easier to digest. ...
  • Improves the availability of nutrients. ...
  • May improve mood and behaviour. ...
  • May support heart health.
Apr 8, 2021

What are 3 examples of fermented foods that are good for gut health? ›

Fermented Foods for Gut Health
  • Kefir.
  • Plain Yogurt.
  • Dry Curd Cottage Cheese or Farmer's Cheese, or fermented cottage cheese.
  • Certain aged cheeses (check label for live and active cultures)
  • Fermented Vegetables.
  • Tempeh (choose gluten free)
  • Miso (refrigerated)
  • Pickles (in salt, not vinegar)
Jun 19, 2019

Is apple cider vinegar considered a fermented food? ›

Apple cider vinegar is apple juice that has been fermented twice. First, crushed apples are mixed with yeast, sugar or another carbohydrate. After a few weeks, natural bacteria and yeasts ferment the juice, changing the carbohydrates into alcohol.

Are pickles a good fermented food? ›

Fermented pickles are probiotic-rich, so they may help improve digestion and prevent minor stomach issues. Some limited research suggests that probiotics may offer other health benefits, including: reducing symptoms of depression and anxiety. treating cavities and gingivitis.

Who should not eat fermented foods? ›

Here are 3 types of people who should avoid or reduce their fermented food intake:
  • People who are already bloated. Fermented foods are probiotics (ie. ...
  • People who are intolerant to histamines. Histamine is a compound that is produced by the body and found in fermented foods. ...
  • People who have a compromised immune system.
Sep 9, 2021

What are 4 reasons you should eat fermented foods? ›

As a result, fermented foods provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity.

Should you eat fermented food every day? ›

Kirkpatrick says people who eat a single serving a day tend to have healthier gut bacteria. Zanini, a spokeswoman for the American Academy of Nutrition and Dietetics, often recommends two to three servings of fermented foods per day.

What foods heal your gut? ›

Gut Health Foods - 15 Foods For Good Gut Health
  • Yoghurt. Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. ...
  • Kefir. ...
  • Miso. ...
  • Sauerkraut. ...
  • Kimchi. ...
  • Sourdough. ...
  • Almonds. ...
  • Olive oil.

What fermented foods reduce inflammation? ›

In summary, fermented vegetables such as kimchi, sauerkraut, fermented soy products, and beverages such as fermented teas are garnering attention as a source of natural anti-inflammatory bioactive compounds.

What are 3 examples of fermented foods you can eat? ›

There are thousands of different types of fermented foods, including:
  • cultured milk and yoghurt.
  • wine.
  • beer.
  • cider.
  • tempeh.
  • miso.
  • kimchi.
  • sauerkraut.
Aug 20, 2018

Which fermented foods have the most probiotics? ›

The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses.

Can you have too much fermented food? ›

Experts warn too many fermented foods in your diet could cause gas, bloating, and other gastrointestinal issues.

What is the easiest fermented food to eat? ›

Easiest Fermented Foods to Start With
  • Kombucha. Tea, sugar and a good old' SCOBY, these are the ingredients for having your own Kombucha on tap. ...
  • Sourdough Bread. You should see the look on people's faces when we tell them that sourdough bread is alive. ...
  • Vegetables. You can ferment just about any vegetable. ...
  • Yogurt.
Dec 7, 2016

What happens if I drink apple cider vinegar every morning? ›

It has multiple health benefits, including controlling blood sugar levels and helping people with diabetes. It also helps in weight loss, keeps cholesterol and triglyceride levels under check and improves cardiovascular health.

Who should not drink apple cider vinegar? ›

People with digestive issues, low potassium levels, or diabetes should consider speaking to a doctor before consuming apple cider vinegar. Anyone who experiences severe side effects should consult a medical professional.

Is Greek yogurt considered fermented? ›

Both Greek and regular yogurt are fermented, but the manufacturing differs slightly. The process starts out the same. Bacteria called Lactobacillus bulgaricus and Streptococcus thermophilus are added to warm milk, and the mixture sits at approximately 110°F (about 43°C) for a few hours.

Which pickles are truly fermented? ›

Sour pickles, also commonly called “real pickles,” are fermented pickles that get their sour flavor from fermentation rather than the addition of vinegar. These products always contain natural bacteria that are beneficial to your gut and immune system.

Are store bought pickles considered fermented? ›

Quick pickles, the most common type of pickle found in grocery stores, are not fermented because they use an acid, such as vinegar, in their pickling brine. However, lacto-fermented pickles are fermented because they follow the lactic acid fermentation method, which only uses water and salt in their brine.

Are olives a fermented food? ›

Table olives are one of the oldest vegetable fermented foods in the Mediterranean area. Beside their economic impact, fermented table olives represent also an important healthy food in the Mediterranean diet, because of their high content of bioactive and health-promoting compounds.

What happens when you first start eating fermented foods? ›

Due to the high probiotic content of fermented foods, the most common side effect is an initial and temporary increase in gas and bloating ( 32 ). These symptoms may be worse after consuming fiber-rich fermented foods, such as kimchi and sauerkraut.

Who should not eat sauerkraut? ›

If you're pregnant or immunocompromised, you should avoid eating unpasteurized sauerkraut. If you take MAOIs, have blood pressure concerns, or have food intolerances or allergies, speak to your doctor before eating sauerkraut.

Is cottage cheese fermented? ›

How Is Cottage Cheese Made? Cottage cheese is fermented. Like all dairy products, cottage cheese begins as milk. Adding enzymes or live, active cultures (probiotics) converts milk sugars (lactose) into lactic acid.

Which fermented food you like to eat the most? ›

Below is a list of some of the best fermented foods to include in your diet:
  1. Kefir. Kefir is a fermented milk product (made from cow, goat or sheep's milk) that tastes like a drinkable yogurt. ...
  2. Kombucha. ...
  3. Sauerkraut. ...
  4. Pickles. ...
  5. Miso. ...
  6. Tempeh. ...
  7. Natto. ...
  8. Kimchi.
Dec 26, 2022

What are the disadvantages of food fermentation? ›

However, some people might experience severe side effects after consuming fermented foods.
  • Bloating. The most common reaction to fermented foods is a temporary increase in gas and bloating. ...
  • Headaches and migraines. ...
  • Histamine intolerance. ...
  • Food-borne illness. ...
  • Infection from probiotics. ...
  • Antibiotic resistance.
Nov 13, 2019

What are everyday fermented foods? ›

  • Kefir. Kefir is a type of cultured dairy product. ...
  • Tempeh. Tempeh is made from fermented soybeans that have been pressed into a compact cake. ...
  • Natto. Natto is a staple probiotic food in traditional Japanese cuisine. ...
  • Kombucha. ...
  • Miso. ...
  • Kimchi. ...
  • Sauerkraut. ...
  • Probiotic yogurt.
Dec 13, 2021

Is it OK to eat sauerkraut every day? ›

Sauerkraut is a highly nutritious, probiotic-rich food, and you are recommended to eat about a tablespoon or 10 grams per day. You may gradually increase the intake of sauerkraut up to six tablespoons or 60 grams per day if you are comfortable. However, you are recommended not to overconsume.

Which is better for you kimchi or sauerkraut? ›

Which Is Healthier Kimchi Or Sauerkraut? Kimchi is healthier than sauerkraut due to its higher probiotic content and increased nutrients.

What are the best vegetables to ferment? ›

In alphabetical order, the best vegetables for fermenting include cabbage, carrots, cauliflower, cucumbers, garlic, kohlrabi, peppers, radishes, snap beans and turnips.

What naturally kills bad bacteria in the gut? ›

An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.

What kills good gut bacteria? ›

Processed foods, as well as alcohol, can also negatively impact gut health. Prebiotic and probiotic foods like whole grains, onions, garlic, fermented foods, miso and yogurt feed the good bacteria in your gut.

Does oatmeal heal the gut? ›

Oats contain a unique type of fibre that nourishes and restores healthy gut bacteria. This makes oats a great food to eat every day and they are especially suited to breakfast – porridges, muesli or a smoothie with oats.

What is the number one food for inflammation? ›

The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.

What is the miracle food for inflammation? ›

13 of the Most Anti-Inflammatory Foods You Can Eat
  • Berries. Berries are small fruits that are packed with fiber, vitamins, and minerals. ...
  • Fatty fish. ...
  • Broccoli. ...
  • Avocados. ...
  • Green tea. ...
  • Peppers. ...
  • Mushrooms. ...
  • Grapes.
Dec 10, 2021

What is the best natural gut anti-inflammatory? ›

Good sources of anti-inflammatory fats include extra-virgin olive oil, avocado oil, walnut oil, hemp oil, flaxseed oil, as well as avocadoes, nuts, seeds (e.g., ground flaxseeds, chia seeds, hemp hearts), and the omega-3 fats found in wild fatty fish such as salmon, mackerel, and sardines.

Is cheese a fermented food? ›

Publisher Summary. Cheeses are fermented dairy products and hence, the controlled production of lactic acid from lactose by Lactic Acid Bacteria (LAB) is an essential step during the manufacture of essentially all varieties. Milk for cheese making may be acidified by its indigenous LAB or by using a whey culture.

What are 10 examples of traditional fermented foods? ›

Different traditional fermented foods, such as yogurt, cheeses, crème fraiche, fermented sausages, sourdough bread, soy sauce, fish sauce, fermented vegetables, including “miso” (fermented soybeans), “kimchi” (fermented spicy cabbage), “sauerkraut” (fermented cabbage), and “surströmming” (fermented herring) or ...

What Native American foods were fermented? ›

Use of sour-tasting fermented foods was widespread. The Cherokee “bread” consisted of nixtamal wrapped in corn leaves and allowed to ferment for two weeks. Manzanita berries and other plant foods were also fermented. The Indians also enjoyed fermented, gamey animal foods.

What is the number one probiotic food? ›

1. Yogurt. Yogurt is one of the best sources of probiotics, the friendly bacteria that can improve your health. Yogurt is made from milk that has been fermented by probiotics, mainly lactic acid bacteria and bifidobacteria (6).

What is the #1 probiotic? ›

The Culturelle® Probiotic Advantage:

Considered the premier probiotic in the world, over 1,000 scientific studies and over 30 years of research have demonstrated the safety and efficacy of Lactobacillus rhamnosus GG (LGG®).

What is the most powerful probiotic? ›

Probiology (The Most Effective Probiotic Supplement) If you're looking for a top-quality probiotic supplement, look no further than Probiology. With four potent strains of good gut bacteria and 40 billion CFUs, it's one of the most effective probiotics on the market.

How many times a day should you eat fermented foods? ›

We advocate eating fermented foods three times per day, as snacks or with meals. It's the consistent introduction of these live culture fermented foods to your microbiome that creates the most gut health benefits. And what's more, is that eating a variety of different fermented foods is key.

Is store bought sauerkraut good for you? ›

Store-bought sauerkraut is considered to be less nutritious compared to homemade sauerkraut due to the processing. Most store-bought sauerkraut varieties undergo pasteurization during canning, and this eliminates all live probiotic content.

How much sauerkraut should I eat for gut health? ›

It's up to you. If you're new to fermented foods, start off with a forkful a day to allow your gut to get used to the probiotics and fibre. Work your way up to two forkfuls a day over a month or so or simply enjoy it once or twice a week as a side to your main course.

Does apple cider vinegar count as a fermented food? ›

Two of the more popular fermented foods that are consumed and sold include apple cider vinegar and kombucha.

Can you give me a list of fermented foods? ›

What are fermented foods?
  • cultured milk and yoghurt.
  • wine.
  • beer.
  • cider.
  • tempeh.
  • miso.
  • kimchi.
  • sauerkraut.
Aug 20, 2018

What fermented foods should I eat daily? ›

Below is a list of some of the best fermented foods to include in your diet:
  • Kefir. Kefir is a fermented milk product (made from cow, goat or sheep's milk) that tastes like a drinkable yogurt. ...
  • Kombucha. ...
  • Sauerkraut. ...
  • Pickles. ...
  • Miso. ...
  • Tempeh. ...
  • Natto. ...
  • Kimchi.
Dec 26, 2022

What are truly fermented foods? ›

  • Kefir. Kefir is a type of cultured dairy product. ...
  • Tempeh. Tempeh is made from fermented soybeans that have been pressed into a compact cake. ...
  • Natto. Natto is a staple probiotic food in traditional Japanese cuisine. ...
  • Kombucha. ...
  • Miso. ...
  • Kimchi. ...
  • Sauerkraut. ...
  • Probiotic yogurt.
Dec 13, 2021

Is Greek yogurt a fermented food? ›

Both Greek and regular yogurt are fermented, but the manufacturing differs slightly. The process starts out the same. Bacteria called Lactobacillus bulgaricus and Streptococcus thermophilus are added to warm milk, and the mixture sits at approximately 110°F (about 43°C) for a few hours.

What happens when you eat fermented foods everyday? ›

The probiotics -- or healthy bacteria -- in fermented foods appear to help restore that balance and ease diarrhea. “These studies point to associations between these foods and reduced disease and better health in people whose diets are rich in fermented foods,” says Hutkins.

Are pickles good for gut health? ›

Fermented foods like pickles are basically probiotic superfoods, packed full of good bacteria that can support the health of your gastrointestinal microbiome and are good for your gut bacteria. Be sure to go for fermented pickles rather than vinegar-pickled.

What are the best fermented snack foods? ›

8 Fermented Foods For a Healthy Gut
  • Yogurt.
  • Miso.
  • Cultured Cottage Cheese.
  • Kombucha.
  • Fermented Vegetables.
  • Tempeh.
  • Kefir.
  • Kimchi.
Feb 24, 2022

What are the healthiest vegetables to ferment? ›

In alphabetical order, the best vegetables for fermenting include cabbage, carrots, cauliflower, cucumbers, garlic, kohlrabi, peppers, radishes, snap beans and turnips.


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