When it comes to fruits and vegetables, freshest does not always mean healthiest. Sometimes fermented is better. Fermentation is one of the oldest culinary methods, dating back to thousands of years. It’s especially alive in the East where the Japanese and Koreans have been fermenting food for many generations. It is also responsible for some of the most famous Western dishes.

Fermented foods such as miso and kimchi have been praised as being a source for friendly, healthy bacteria. But there are many other fermented foods that can be enjoyed as well as providing good bacteria. To find everyday fermented foods you only need to go to your local grocery store or organic market. Here are 10 easy-to-find fermented foods to help get you started.

List of Fermented Foods

1. Yoghurt

Yes, fermentation is what makes yoghurt every day. Learn more about how yoghurt is made.

2. Kefir

Fermented milk drink, often found in health food shops, is made from grains that ferment the milk. This light drink has a distinct sour flavor and is less rich in calories than yoghurt.

3. Tempeh

You can find out more about tempeh here. It can be used in place of regular soy or seitan in cold or warm salads. The fermentation process makes it more nutritious and gives it a unique taste.

4. Sauerkraut

Sauerkraut, beer, and sausage lovers will love the fact that they can now get their fill of fermented foods like sauerkraut, fermented cabbage, and other fermented foods. Sauerkraut is easy to make. Simply add salt to the vegetables and allow them to stand until the liquid has evaporated enough that it covers the entire cabbage. Sauerkraut can be made into a delicious homemade meal that is German-inspired after a few weeks.

5. Gherkins

Pickles and gherkins from America are well-known for being fermented. Happy hour snacks are ideal because of the addictive crunch and acidity.

6. Miso

Miso soup is well-known to Japanese food lovers. However, miso paste is made from fermented soybeans and koji mould. It can also be used to marinade fish and meat, and in soups.

7. Kimchi

Kimchi is one of the most well-known Korean dishes. It’s made from fermenting cabbage. Here are the steps to making kimchi.

8. Sourdough

Acidified water and flour encourage the growth of yeasts and lactobacilli. This makes everything fermentable and easier to digest. Learn more about bread science.

9. Kombucha

Kombucha is basically a probiotic tea that has been linked to health benefits. Kombucha is a nutrient-rich elixir, deep rooted in Tibetan history. It’s made with tea and sugar, water, and culture.

10. Natto

Although natto may not be as popular or as accessible for everyone, it is a soybean fermented with bacteria in an pressure cooker. Although natto is often eaten in Japan with rice, and sometimes with sushi, the unique flavor makes it worth the effort.