Fermented Foods

Fermented Foods

Looking to improve your gut health in the new year? Fermented foods are a probiotic powerhouse, aiding in smoother digestion, stronger immunity, and better nutrition absorption. From yogurt and kefir to kombucha and kimchi, adding these antioxidant-rich foods into your daily routine is easier than you may think. Start 2025 on the right foot with all of our favorite fermented foods!

Kombucha

Fizzy, fermented, and packed with natural probiotics, kombucha is a refreshing drink that first originated in China many centuries ago. Made using SCOBY (the Symbiotic Culture of Bacteria and Yeast), kombucha is full of healthy flora, leading to a happy gut and less inflammation. Enjoy Health-Ade’s tangy Ginger/Lemon Kombucha or experience true Synergy with GT’s Living Foods!

Yogurt

Typically made from dairy that has been introduced to specific strains of healthy bacteria, yogurt is a breakfast staple that provides a healthy dose of probiotics. While it can easily be enjoyed on its own, yogurt can also be added to your morning smoothie or acai bowl. Prefer to start your day dairy-free? We carry plenty of plant-based, probiotic-packed options! Try Forager Project’s Cashew and Coconut Blueberry Yogurt or cocojune’s Vanilla Chamomile Organic Cultured Coconut Yogurt. 

Kefir

Kefir can be distinguished by its thin consistency and drinkability. Like yogurt, it can be made from dairy or non-dairy substitutes—almond, rice, coconut, and cashew, just to name a few. Unlike yogurt, however, it is fermented at room temperature with a kefir starter, which is a unique combination of yeast, bacteria, and protein. The end result is a delicious drink available in every fruity flavor imaginable—we’re big fans of Lifeway’s Mango Kefir.

Kimchi

Kimchi is a Korean side dish that is typically made with cabbage and radish. Spicy, tangy, and savory, kimchi can enhance a variety of meals but is traditionally enjoyed alongside rice and grilled meats. Dating back as far as 7 AD, potential benefits to regularly consuming kimchi include a balanced microbiome, increased fiber intake, stabilized blood sugar, and more. Mother-in-Law’s House Reserve Kimchi is crunchy and vibrant, but it is also available in a vegan version for plant-based customers!

Miso

Considered to be Japan’s most popular (and tasty) condiment, miso paste is used in everything from soups to marinades to dressings. It is made from fermented soybeans, giving it a potent umami flavor that is difficult to replicate. Miso is thought to have originated around 700 BCE, and in addition to containing gut-strengthening probiotics, it is full of zinc, vitamin K, B12, and copper. Haven’s Kitchen Gingery Miso Sauce is the perfect addition to a leafy salad, but if you like a little heat, opt for O’Foods Gochujang Spicy Miso sauce.

Tempeh

Tempeh is essentially an Indonesian take on fermented tofu. Thanks to its firm, nutty texture and earthy flavor profile, tempeh is a popular plant-based alternative for ground beef—even the most consistent of carnivores love it! The unique fermentation cultures found in this soybean product make it an excellent resource for smooth digestion, but it is also high in protein, fiber, and calcium. We love using Lightlife’s Smoky Bacon Tempeh as a vegan substitute in a classic BLT! 

Sauerkraut

The word sauerkraut is German for “sour cabbage or vegetable,” but the origins of this probiotic-rich condiment remain disputed. Regardless of where it comes from, sauerkraut is full of microme-balancing flora, making it a welcome topping to your sandwiches, hotdogs, salads, and more. Fermented by lactic acid cultures, sauerkraut is largely considered to be one of the most accessible and affordable probiotic sources. Top your next Reuben with some of wildbrine’s Green Organic Kraut or enjoy Sonoma Brinery’s Dill and Garlic Sauerkraut straight from the tub!

Pickles and Fermented Vegetables

While most pickles are, well…pickled, some are actually fermented. Pickling usually involves an acidic liquid like vinegar, while fermented cucumbers are submerged in a salty brine that uses naturally occurring bacteria to create its own acidity. Beyond cucumbers, popular fermented veggies include asparagus, onions, beets, carrots, and more—grab a jar during your next visit!