15 Fermented Food Recipes That Go Way Beyond Kombucha (2024)

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15 Fermented Food Recipes That Go Way Beyond Kombucha (1)

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Fermented foods have started gaining traction, not just because they’re tasty, but also because according to WebMD, they could be good for our digestive systems, potentially reducing risk of diseases like diabetes and IBS. Fermented drinks like kombucha are on all the grocery shelves, and people have even been purchasing their own scoby (symbiotic culture of bacteria and yeast) to make kombucha at home, which made us wonder — what other fermented foods are totally attainable for the home chef?

It turns out plenty! The internet has seemingly endless resources for whatever kind of fermented food you’re interested in trying. Sauerkraut? Yep. Kimchi? Of course. But even foods you may not have considered for fermenting are possibilities, like ketchup or jalapeños.

We rounded up the fermented recipes that sounded the most interesting to try, like blueberry kefir and cinnamon roll sourdough. Get them right, and we’ll have some of the happiest guts around. Get them wrong, and… well, there’s always the grocery store.

A version of this article was originally published June 2018.

  • Sauerkraut

    15 Fermented Food Recipes That Go Way Beyond Kombucha (3)

    Super-popular in Germany — you’ve probably seen it at American barbecues or on top of a bratwurst — sauerkraut is fermented cabbage. This recipe uses red cabbage for extra visual appeal.

  • Kimchi

    15 Fermented Food Recipes That Go Way Beyond Kombucha (4)

    Kimchi is a Korean dish of spicy fermented vegetables, usually cabbage or radish. This recipe uses cabbage. You’ll want to start the fermenting process about a week before you plan to eat it.

  • Miso

    15 Fermented Food Recipes That Go Way Beyond Kombucha (5)

    Miso is fermented soybeans and barley or rice malt, most often used in Japanese cooking, and while you can make the paste yourself, the stuff you can buy at the store is great. Instead, spend your time experimenting with different recipes — like these miso-glazed grilled zucchini spears — perfect for summer.

  • Tempeh

    15 Fermented Food Recipes That Go Way Beyond Kombucha (6)

    Tempeh is lightly fermented soybeans that are formed into blocks and often used as a meat alternative. Again, it is something you can make on your own, but you’re better off buying premade tempeh and focusing your experimenting around exciting recipes, like this recipe for baked buffalo tempeh tenders.

  • Yogurt

    15 Fermented Food Recipes That Go Way Beyond Kombucha (7)

    You already know about yogurt, of course, but this is one staple that can be worth making on your own. It takes about 15 minutes, and you can even make your own yogurt cups for a grab-and-go breakfast.

  • Lassi

    15 Fermented Food Recipes That Go Way Beyond Kombucha (8)

    Once you’ve mastered yogurt (or even if you’re just gonna buy it from the store, no judgment) give Lassi, an Indian drink, a try. It’s traditionally savory, but if you’re looking for something that might feel more familiar, start with this mango lassi recipe.

  • Sourdough

    15 Fermented Food Recipes That Go Way Beyond Kombucha (9)

    Bread is fermented? The answer when it comes to sourdough is yes. Sourdough is made through the fermentation of dough via bacteria and yeast. Being able to make your own sourdough starter is a skill all on its own and takes some experience to master. If you’re not a big bread fan, that doesn’t mean it’s a skill you should skip — you could, for example, make these amazing sourdough cinnamon rolls.

  • Kefir

    15 Fermented Food Recipes That Go Way Beyond Kombucha (10)

    Kefir is kind of like a yogurt drink and is traditionally fermented cow’s milk (although there is also something called water kefir, which is dairy-free.) There are all kinds of things you can make with kefir, like butter, cheese and puddings. This blueberry kefir chia pudding, for example, looks delicious.

  • Fermented Ketchup

    15 Fermented Food Recipes That Go Way Beyond Kombucha (11)

    Yep, even some of your favorite condiments can be fermented, like this relatively simple recipe for fermented ketchup.

  • Fermented Jalapeño

    15 Fermented Food Recipes That Go Way Beyond Kombucha (12)

    Great for adding to nachos, sandwiches or anywhere else you want a little heat, these fermented jalapeños only take about 20 minutes to make.

  • Fermented Mayo

    15 Fermented Food Recipes That Go Way Beyond Kombucha (13)

    Another condiment that can be fermented, this mayo uses a small amount of whey to keep it fresh for up to a month.

  • Fermented Cinnamon Apples

    15 Fermented Food Recipes That Go Way Beyond Kombucha (14)

    This recipe uses a little bit of fermented tea to preserve cinnamon apples, meaning you can have a healthy apple pie-flavored snack whenever you want.

  • Fermented Honey Garlic

    15 Fermented Food Recipes That Go Way Beyond Kombucha (15)

    It takes about a month for the honey and garlic to ferment, but then you can add this tasty food to marinades or glazes.

  • Fermented Salsa

    15 Fermented Food Recipes That Go Way Beyond Kombucha (16)

    Pickle juice or juice from sauerkraut is what gives this salsa its fermentation.

  • Beet Kvass

    15 Fermented Food Recipes That Go Way Beyond Kombucha (17)

    Beet kvass is a fermented beverage made from beets. It’s kind of like kombucha but with beets instead of tea.

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15 Fermented Food Recipes That Go Way Beyond Kombucha (2024)

FAQs

Which fermented food has the most probiotics? ›

Foods With the Highest Probiotic Content
Fermented FoodLiving CellsServing Size
Water kefir500 billion250 ml
Kimchi250 billion250 ml
Sauerkraut25 billion250 ml
Miso25 billion3 tbsp.
6 more rows

What else works like kombucha? ›

Water Kefir

This kombucha substitute is considered to have originated in the late 1800s and is one of the easiest fermented drinks to make at home.

What drink is better than kombucha? ›

However, water kefir contains a greater number of bacteria strains than those found in kombucha. Both beverages are beneficial in aiding natural systems of the body, and both are great for hydration. Depending on your needs, consuming one or both is a matter of individual taste.

Which fruit is high in probiotics? ›

Bananas are a popular yellow fruit that is easily available in the market. They are extremely beneficial to the gut and help enhance good bacteria and decrease bloating. About 100 grams of this probiotic-rich food contain 2.6 grams of probiotics.

What is the #1 probiotic? ›

Summary: Compare the Best Probiotic Supplements of 2024
ProductForbes Health RatingsView More
Culturelle Pro Strength Daily Probiotics4.6Shop Now
Jarrow Formulas Jarro-Dophilus EPS4.5Shop Now
Jarrow Formulas Fem-Dophilus4.4Shop Now
BetterLife PrePro+3.6View More
3 more rows
Apr 2, 2024

What is the healthiest fermented drink? ›

Kefir – This fermented drink has been proven to have positive effects on gastrointestinal issues and makes a great early-morning drink to start the day with. Yoghurt – Probiotic yoghurts have been proven to help prevent gastrointestinal infections, as well as reduce bloating and help with gastric emptying.

What food is highest in probiotics? ›

Here are seven foods high in probiotics:
  • Yogurt. Yogurt is made by culturing milk with bacteria that produce lactic acid, such as Lactobacillus bulgaricus and Streptococcus thermophilus, although more strains can also be added. ...
  • Buttermilk. ...
  • Cottage Cheese. ...
  • Tempeh. ...
  • Sauerkraut. ...
  • Miso Soup.
Jan 17, 2024

Does apple cider vinegar do the same thing as kombucha? ›

They both contain acetic acid. They both aid digestion because they are a living food. They probably both overlap in some of the bacteria and organic acids they contain. They're both a delicious and tangy addition to beverages and foods alike.

Why can't you drink kombucha everyday? ›

The Centers for Disease Control recommends that four ounces of kombucha can be safely consumed one to three times a day. Overconsumption can lead to headache, nausea, gastrointestinal distress, or ketoacidosis.

Is Olipop as good as kombucha? ›

Kombucha harnesses the power of probiotics and OLIPOP focuses on prebiotic benefits. Both beverages offer potential advantages for digestive health, but our scientific understanding of their impact is still evolving.

What is the best gut health drink? ›

  1. Kombucha. Kombucha is made by fermenting sweetened tea with probiotic microorganisms called SCOBY (symbiotic culture of bacteria and yeast). ...
  2. Ginger tea. Ginger is a zesty spice found in many foods and drinks. ...
  3. Kefir. Kefir is an ancient fermented beverage. ...
  4. Apple cider vinegar. ...
  5. Green tea.
Mar 5, 2024

What is the healthiest fermented food? ›

Fermented Foods for Gut Health
  • Miso (refrigerated)
  • Pickles (in salt, not vinegar)
  • Sauerkraut (choose refrigerated)
  • Kimchi.
  • Kombucha (no sugar)
  • Other probiotic drinks (no sugar), like beet Kvass, apple cider.
  • Various other cultured products.
  • You can also easily make fermented vegetables, such as sauerkraut at home!
Jun 19, 2019

Can you give me a list of fermented foods? ›

Top fermented foods you can add to your diet
  • Kefir.
  • Kimchi.
  • Kombucha.
  • Sauerkraut.
  • Yogurt.
  • Miso.
  • Cheese.
  • Sourdough.
Mar 18, 2024

What has more probiotics, sauerkraut or yogurt? ›

Sauerkraut contains far more lactobacillus than yogurt, making it a superior source of this probiotic. Two ounces of homemade sauerkraut has more probiotics than 100 probiotic capsules. Store-bought sauerkraut is often treated with preservatives, meaning it does not offer the same health effects as homemade sauerkraut.

Which is healthier, kimchi or kefir? ›

The winner? Kefir, and by a long shot. It clocked in significantly higher than the rest with a whopping 27.7 billion CFU per 1 cup serving. Other heavyweights are yogurt and kimchi at 3.6 billion CFU per 1 cup serving and 2.6 billion CFU per ½ cup serving, respectively.

Is apple cider vinegar a fermented probiotic? ›

Apple cider vinegar is a fermented food, so it does contain bacteria. But there isn't adequate research yet to show whether these bacteria survive digestion. Therefore, although many consider apple cider vinegar is a probiotic food, it is technically not a probiotic.

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