There are some simple ways that you can start including fermented foods in your diet. First of all, be aware of the products that you are purchasing, they do sell many ‘fermented’ foods at the grocery store, however many of these products are pasteurized and provide little to no benefits that traditional fermented foods will provide. The sauerkraut that is sold at the store is typically just cabbage that has been pickled with vinegar. At health food stores you may be able to find more of what you are looking for like these fermented soy products: tamari, miso paste, tempeh and other gems like coconut milk yogurt, raw sauerkraut, kombucha and even rich dark chocolate. If you are somewhat adventurous in the kitchen, like myself, you may even want to consider making your own fermented food products. There are many that are quite easy to make on your own and can save you a lot of money. This way you can be assured that you are using quality ingredients and you know exactly what is going into the food that you put into your body.
Some simple fermented items to make at home:
Sauerkraut. You only need three ingredients to make sauerkraut, cabbage, salt and water. Here’s an easy recipe.
Kombucha. Kombucha is a delicious sparkling fermented tea beverage that is made using a bacteria culture called a SCOBY (symbiotic culture of bacteria and yeast.) Learn more about the benefits of kombucha and how to brew your own here.
Coconut Yogurt. You could also do regular dairy yogurt, but I don’t drink milk and I think coconut milk yogurt tastes better anyways. Coconuts have a lot of health benefits as well. This is a super simple treat that anyone can make, you can eat it straight, or with granola, or throw it in smoothies. It is fantastic. Make your own, click here.
Considering people have been fermenting their own foods all around the world for thousands of years means that there must be something to it! Why not try adding some to your diet and seeing if it makes a difference for you! Good luck with the recipes, and please feel free to share some of your own fermented food recipes and tips in the comments section below!
Sources and further readings:
And I have heard amazing things about this book: