Fermentation is one of the oldest food preservation techniques in the world—an art passed down through generations and embraced by cultures on every continent. Today, fermented foods are recognized not only for their tangy, umami-rich flavors but also for their health benefits, especially for gut health.
In this guide, we’ll dive into the world of fermentation, spotlighting three iconic fermented foods—kimchi, sauerkraut, and more—while sharing easy ways to incorporate them into your diet, even if you’re just starting out.
What is Fermentation?
Fermentation is a metabolic process in which natural microorganisms (like bacteria and yeast) convert sugars and starches into acids or alcohol. In food, this often results in a tangy taste, enhanced preservation, and improved digestibility.
Popular fermented foods include:
- Kimchi (Korea)
- Sauerkraut (Germany/Eastern Europe)
- Miso and Natto (Japan)
- Kombucha (China)
- Kvass (Russia)
- Yogurt and Kefir (global)
Kimchi: Korea’s Fiery Fermented Staple
Kimchi is a Korean side dish made by fermenting napa cabbage, daikon radish, scallions, and other vegetables with chili flakes (gochugaru), garlic, ginger, and fish sauce (or a vegan alternative).
Health Benefits:
- High in probiotics (lactobacillus)
- Rich in vitamins A, C, and K
- Anti-inflammatory properties
How to Enjoy:
- With rice or noodle bowls
- In grilled cheese (kimcheese)
- As a base for fried rice or pancakes (kimchijeon)
Learn More: Maangchi’s Authentic Kimchi Recipe
Sauerkraut: Europe’s Tangy Cabbage Classic
Sauerkraut is made by fermenting shredded green cabbage with salt, allowing lactic acid bacteria to develop over several weeks.
Health Benefits:
- Supports digestion
- Enhances nutrient absorption
- Contains vitamin C and K2
How to Enjoy:
- On sausages, sandwiches, or veggie dogs
- Mixed into warm potato salad
- As a crunchy side to rich dishes
Pro Tip: Choose raw, unpasteurized sauerkraut to ensure it contains live probiotics.
Other Must-Try Fermented Foods
1. Miso (Japan)
A fermented soybean paste with a deep, salty, umami flavor. Essential in miso soup, marinades, dressings, and glazes.
Buy it at: Whole Foods via Fluz
- Natto (Japan)
Sticky fermented soybeans with a pungent aroma. Natto is an acquired taste but offers high levels of vitamin K2 and nattokinase, which support heart health.
- Kombucha (China)
A fizzy, lightly sweet fermented tea made with a SCOBY (symbiotic culture of bacteria and yeast). Now popular globally, it comes in flavors like ginger, hibiscus, and turmeric.
Buy it at: Target via Fluz
- Kvass (Russia/Eastern Europe)
A fermented beverage traditionally made from rye bread, beetroot, or fruit. Mildly sour, low in alcohol, and refreshing.
Getting Started with Fermentation at Home
What You Need:
- Fresh, organic vegetables
- Non-iodized salt
- Glass jars with airtight lids
- Clean hands and utensils
Beginner Tips:
- Start small: Try making a mason jar of sauerkraut before diving into more complex recipes.
- Clean is key: Sanitize your tools to avoid unwanted bacteria.
- Temperature matters: Store at 65–72°F (18–22°C) for optimal fermentation.
- Burp jars daily to release gases, especially for kimchi or anything spicy.
Where to Buy Quality Fermented Foods
Looking for high-quality fermented foods without the DIY? Shop top brands like:
- Wildbrine
- Mother In Law’s Kimchi
- GT’s Kombucha
- Miso Master
Use the Fluz app to earn cashback when purchasing from trusted retailers like:
Final Thoughts
Fermentation is a delicious bridge between food science and culinary tradition. Whether you’re diving into homemade kimchi or sipping kombucha on a hot day, fermented foods invite you to explore complex flavors while supporting your gut health. With a bit of experimentation, you’ll discover how easy and rewarding it is to make fermentation a part of your global food journey.
