The Health Benefits Of Fermented Foods

Dispersed and popular across a wide variety of cultures, fermented foods have made an on-trend and fashionable return in 2019 as a ‘good’ bacteria to help improve your gut health and to provide a range of benefits to your digestive system.  Long before the times of electrical refrigeration, fermentation was a required task in terms of preserving food and drink.

For those of you who may not be aware, Fermentation is the process of converting carbohydrates to alcohol or organic acids using microorganisms – yeast or bacteria – under anaerobic conditions – which is the absence of oxygen. We would all be aware of the most common foods where fermentation occurs; cheese, vinegar, olives, yoghurt, beer, wine & cider but recently we have seen the rise in popularity in fermented foods such as Sauerkraut, Kimchi, Kombucha & Miso. These foods would be known for having very strong & distinctive tastes.

Consuming these foods has an array of health benefits due to the transformation of sugars and starches enhancing the natural and beneficial bacteria in food. These bacteria’s are called probiotics and would be considered extremely beneficially to your digestive & gut health. We have decided to run you through some recently popularised fermented foods and some of the great health benefits they have!

1. Sauerkraut

Sauerkraut is fermented cabbage and has a wide range of health benefits. It been around for many years and is highly-regarded as a side dish in Germany, where the name originated from.  Because of the fermentation process, Sauerkraut has much more benefits than regular cabbage, due to the probiotics; they make the food more digestible which increases your gut’s ability the vitamins and minerals that they contain.  Since it’s a food high in probiotics, consuming high amounts of Sauerkraut can help reduce the chances of developing infections such as the common cold and a urinary tract infection. If you are sick, consuming probiotic foods such as Sauerkraut can also reduce your changes in needing anti-biotics.



2. Kimchi

Kimchi is a staple in Korean cuisine and is made from salted and fermented vegetables, more commonly cabbage. This results in a spicy pickled cabbage dished served as a side.  Studies have shown that eating kimchi can help obese people decrease body weight, body mass index, waist-hip ratio, and percentage of body fat. With this, Kimchi decreases your chances of heart disease & diabetes, which are factors that can result from obesity. Like other fermented foods, Kimchi also acts as a probiotic.



3. Kombucha

Kombucha is a fermented mixture from Ukraine & Russia that’s made with black tea, sugar, bacteria and yeast cultures. The sugar source can include many things such as fruit, honey or can sugar and usually results in a fizzy like drink. During the fermentation process, it can sometimes become alcoholic but only at about 0.5%. Kombucha can be found in many farmers markets and natural food stores, and is usually dignified for its natural detoxification benefits.  According to scientific evidence, once the Kombucha is brewed, Gluconic Acid can be found from it; this will bind to toxins to help expel them from your body. Glucaric Acid, which can also be found in the fermentation of black tea, may boost the efficiency of the liver’s detoxifying tracts. Glucosamines is also found in Kombucha, which is said to treat of symptoms of Arteritis. Glucosamines enhance hyaluronic acid production, which may help to protect cartilage and reduce arthritic pain. It’s important to when shopping Kombucha to watch sugar levels in shop-bought versions, as sometimes they can be high in sugar.



Are you interested in making your own Kombucha? We have a wide range of preserve jars that would be perfect for a large brew! Check it out here!




Miso means ‘fermented beans’ in Japanese and is a traditional ingredient made from fermented soybeans and grains and contains millions of beneficial bacteria. Miso soup would be a dish in Japan one would traditionally begin their day with, due to the belief it will stimulate digestion & energise the body.  There are many different types of Miso with some including soybeans with various such as wheat, millet and other types of grains. Like the other fermented foods, there is a wide variety of health benefits. Miso is a source of copper, manganese, vitamin K, protein & zinc. Since it is a fermented food and you are adding probiotics, Miso also helps to aid gut health and is deemed beneficial to your digestive system also. One thing is, Miso is high in salt and should only be consumed within your recommended daily guidelines.



With gut health and digestive well-being becoming more and more popular, it’s fun to explore the many different types of fermented foods from around the world that can benefit your health.  What are your favourite fermented foods? Whether you simply love sourdough bread & yoghurt or make a mean Miso soup, let us see your creations on Facebook, Twitter or Instagram.  We’d love to know if you’ve adapted your menu to keep up with this new trend! If you’re interested in shopping with us, visit our online store now at