The Benefits Of Fermented Foods And How to Make Them

Fermented foods have become more popular than ever. Well, it is not just a trend but a great choice regarding healthy eating. Fermented foods are rich with incredible health benefits. Most of all, they are easy to make at home. 

Fermented foods can significantly help enhance your gut health and preserve the foods naturally. For many centuries, fermentation has been a part of human culture. 

So, if you want to include fermented foods into your diet, you are at the right place! In this article, we will talk about fermented foods and understand why they benefit you. We will also take a look at how to prepare these foods. 

What Are Fermented Foods?

Fermented foods are foods that we prepare with the process of fermentation. The foods undergo the process where the natural bacteria feed on sugar and starch. They create lactic acid that helps in preserving food and provides various beneficial enzymes for your body. 

Fermented foods are rich in B vitamins and omega-3 fatty acids. They also contain several strains of probiotics that are good for your gut. 

Common Fermented Foods

Throughout the decade, the culture of consuming fermented foods has become popular among people. Since people have become more conscious of their gut health, several foods have become popular throughout the globe. 

Let us take a look at some common fermented foods that you can easily make and consume at home.  

  1. Sauerkraut: Sauerkraut is fermented cabbage with a tangy flavor.
  2. Kimchi: Kimchi is a popular and traditional Korean dish prepared from fermented vegetables. 
  3. Yogurt: Yogurt is prepared with fermented milk. It is rich in probiotics and can be a part of your daily diet. 
  4. Kombucha: Fermented foods are not limited to just milk and veggies. You can also have a sip of fermented tea beverage, called kombucha. 
  5. Miso: Miso is a Japanese seasoning that is prepared by fermenting soybeans. Before you prepare this dish, make sure you understand how to season food

What Are The Benefits Of Consuming Fermented Foods?

Before we understand how to prepare fermented foods at home, let us take a look at the health benefits associated with these foods. 

1. Probiotics And Gut Health

The greatest advantage of consuming fermented foods is that they supply your body with a high probiotic content. These are live bacteria that are extremely good for your digestive system. Probiotics can help improve digestion by balancing gut microbiota. 

2. Better Nutrient Absorption 

Fermentation can help in breaking down food and helping your body absorb the nutrients from the other foods that you consume. So, your body gets more vitamins and minerals from the food that you already consume. Fermented foods can help eliminate the need for a higher calorie intake. 

3. Immune System Support

We all know that a healthy gut supports a stronger immune system. The probiotics that you find in fermented foods can help in maintaining the balance of the gut bacteria. This balance is essential for fighting off any pathogens in your body. As you include more fermented foods into your diet, you build better immune health. 

4. Improved Digestion

Consuming fermented foods is great for alleviating common digestive issues you might face on a routine basis. These foods will help you in warding off issues such as bloating, constipation, and gas. It is because these foods help in breaking down the foods efficiently and ensuring a smoother digestion.

5. Mental Health Benefits

Believe it or not, there is a connection between diet and mental health. The gut-brain axis is a communication system between your gut and your brain. The probiotics present in fermented foods can help in improving your mood and cognitive function. body. It helps in reducing inflammation and increasing the production of neurotransmitters like serotonin.

6. Extended Shelf Life

Fermentation is by far one of the oldest methods of food preservation. The process creates an acidic environment to prevent the growth of harmful bacteria. So, it helps in extending the shelf life of the foods. 

Making Fermented Foods at Home

Let us take a look at how to make fermented foods at home. 

What You Need

To get started with the preparation of fermented foods, you will need a few essential tools and ingredients. 

  • Glass jars or fermentation crocks
  • Airlocks or cheesecloth
  • Non-iodized salt
  • Fresh vegetables or fruits
  • Clean water

Basic Fermentation Steps

The below-mentioned are a few common and basic steps involved in fermenting the foods. 

  • Preparation: First of all, you would need to clean all the equipment thoroughly to avoid the possibility of food contamination. 
  • Salting: If you are fermenting vegetables, make sure to salt your vegetables. It will also help in drawing out moisture and creating a brine.
  • Packing: Now, you can pack the vegetables tightly into the jar in such a way that they submerge in their juices or the saltwater brine. 
  • Fermentation: Finally, seal the jars with airlocks. You can also cover the jar with cheesecloth. Make sure to store them at room temperature and allow them to ferment for several days depending upon the fermentation recipe.
  • Storage: Once your vegetables have been fermented to your taste, you can store the jars in the refrigerator to slow down the process of fermentation. 

Popular Fermented Foods And Their Recipes

Let us take a look at how to prepare some common fermented foods at home. 

1. Homemade Sauerkraut


  • 1 medium cabbage
  • 1-2 tablespoons non-iodized salt


  • Shred the cabbage finely.
  • Mix the cabbage with salt and let it sit for about 10 minutes.
  • Pack the cabbage into a clean jar and press it down firmly.
  • Ensure the cabbage is submerged in its juices.
  • Cover the jar and let it ferment at room temperature for 1-4 weeks.

2. Kombucha Brewing


  • 1 SCOBY (symbiotic culture of bacteria and yeast)
  • 1 cup of sugar
  • 4 tea bags
  • 1 gallon of water


  • Brew the tea and dissolve the sugar in it.
  • Let the tea cool to room temperature.
  • Add the SCOBY and cover the jar with a cloth.
  • Let it ferment for 7-14 days.
  • Transfer to bottles and refrigerate.

3. DIY Kimchi


  • 1 medium Napa cabbage
  • 1/4 cup sea salt
  • 1 tablespoon grated ginger
  • 4 cloves garlic, minced
  • 2 tablespoons fish sauce
  • 1 tablespoon sugar
  • 3 tablespoons Korean red pepper flakes


  • Cut the cabbage and mix with salt.
  • Let it sit for 1-2 hours, then rinse and drain.
  • Mix the remaining ingredients and coat the cabbage.
  • Pack into a jar and press down to remove air bubbles.
  • Let it ferment for 1-5 days at room temperature.

4. Yoghurt Making


  • 4 cups of milk
  • 2 tablespoons of yogurt with live cultures


  • Heat the milk to 180°F, then cool to 110°F.
  • Mix in the yogurt starter.
  • Pour into a jar and keep warm (110°F) for 4-12 hours.
  • Refrigerate before eating.


Fermented foods can be a healthy and nutritious addition to your daily diet. These foods can offer several health benefits like improving digestion and boosting your mental health. The best thing about fermented foods is that you can easily prepare them at home. Fermented foods can be a great DIY project to help you save money and reduce food waste. So why not give fermentation a try? Your gut will thank you!

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