We’ve acquired knowledge about various fermented foods both from our classes and previous posts. In this post, I want to expand on this topic by introducing more examples of fermented foods and their associated benefits.
- Kvass: A traditional fermented beverage originating from Eastern Europe, typically made from rye bread, kvass is rich in probiotics, B vitamins, and beneficial enzymes. It may support digestion, improve nutrient absorption, and boost immunity. This paper has detailed information about the health effects of kvass.
- Fermented Soy Sauce: Produced through the fermentation of soybeans, wheat, salt, and a fermenting agent called koji, fermented soy sauce is rich in amino acids, antioxidants, and beneficial bacteria. It adds flavor to dishes while potentially improving digestion and supporting cardiovascular health.
- Fermented Tofu (Fuyu, as in the picture): A traditional Chinese and Southeast Asian food, fermented tofu undergoes fermentation with various molds and bacteria, resulting in a creamy texture and distinctive flavor. It’s a good source of protein, calcium, and iron, and it may aid digestion and support bone health. This paper talked about the quality of the fermented tofu.
- Fermented Fish Sauce: Widely used in Southeast Asian cuisine, fish sauce is made by fermenting fish and salt. It’s rich in amino acids, minerals, and vitamins, and it adds depth of flavor to dishes while potentially enhancing digestion and nutrient absorption.
- Fermented Vegetables: Besides kimchi and sauerkraut, many other vegetables can be fermented, including carrots, beets, and peppers. Fermented vegetables are rich in fiber, vitamins, and beneficial bacteria, promoting gut health, enhancing immunity, and supporting overall well-being.
- Fermented Hot Sauce: Hot sauces made from fermented chili peppers contain probiotics and beneficial enzymes, in addition to capsaicin, the compound responsible for their heat. Consuming fermented hot sauce may support digestion, boost metabolism, and provide antioxidant benefits.
- Fermented Beverages (Cider, Wine, Beer): Alcoholic beverages like cider, wine, and beer are produced through the fermentation of fruit or grains by yeast. While moderate consumption of alcoholic beverages may have health benefits such as improved heart health and antioxidant effects, excessive intake can have adverse effects. This paper has detailed information about the health effects of cider.
- Nattozuke (Fermented Vegetables with Natto): A traditional Japanese dish, nattozuke is made by fermenting vegetables like cucumber or daikon radish with natto, a fermented soybean product. It combines the benefits of both fermented vegetables and natto, providing probiotics, vitamins, and minerals.
- Fermented Dairy Alternatives (Coconut Yogurt, Almond Milk Yogurt): Fermented dairy alternatives offer probiotics and nutrients similar to traditional dairy yogurt. They are suitable options for individuals with lactose intolerance or dairy allergies and may support gut health and provide essential nutrients.
Given the abundance of fermented foods worldwide, which one captures your preference? Are you acquainted with any of the lesser-known fermented delicacies? Would you be open to trying some of these less common foods?
image source:Cathy Erway