Why We Need to Eat More Fermented Foods



Fermentation food are on the rise; from sauerkraut, kimchi, miso, sourdough, to tempeh, these foods are becoming more accessible as the demand for healthy food are growing. Restaurants are started to put fermented foods into their menu for their numerous benefits, while abundance of recipes are available online and in well - written like The Noma Guide to Fermentation and Wild Fermentation.


What is fermented food?

Fermentation is a method of food preservation dates back as early as 6000 B.C. It is thought fermentation originally happened by accident, but that it was perfected into an intentional preservation technique as a means of keeping food after harvest to eat in winter and spring months. Simply put, fermentation is a process in which microorganisms metabolize some components of food that are at risk for spoilage, as well as produce lactic acid that remains in the food, thereby preserving the food and extending shelf life.


It’s kind to you

More than just preserving food, the use of these microorganisms, such as probiotic, yeast, or fungi, contributes to a healthy digestive and immune system. It is because in our gastrointestinal tract, 66% of our body’s immune system reside there. Therefore, with a good amount of beneficial bacteria called probiotics, increased by consuming fermented foods, your immune system will be enhanced and your metabolism will be regulated! These microorganisms also helps your body to work less! By breaking down sugar and starches in food, they help your body to digest easier and do a more effective elimination.

It’s kind to the environment

When you make fermentation, your are reducing consumer waste, such as driving or taking bus to the store, purchasing a product in the package, bringing it home, and discarding the package. Moreover, you’re reducing the carbon print of your food! There will be so much less fossil fuels and water needed once you make your own fermented food. With a third of all the food produced globally for humans goes to landfill, fermenting food also preventing food waste as the magic of those microorganisms extends the lifespan of food.


How to include fermented foods into your diet

Thinking of getting more fermented food to your diet? Here are some ways to reap the benefits of eating fermented food!

  • Using Yogurt and Kefir
  •  Smoothies

Blend some yogurt or kefir with a handful of kale, swiss chard, spinach, and a cup of berries!

  • Frozen Yogurt

After blending all those juicy vegetables and fruits, together with yogurt. Pour some into the mold, freeze it, and enjoy it for a good summer treat!

  • Breakfast Cereal

To substitute milk, you can put a dollop of yogurt or kefir into your cereal and oatmeal!

  • Using Pickled Vegetables, Sauerkraut, and Kimchi
  • Over Rice

Add some spoonful of pickles, sauerkraut, or kimchi over a warm brown or black rice, and there you go, a simple comfort food for lazy Sunday.

  • On Toast / Sandwich / Burger / Hotdog

Boost the nutrition in your sandwich game by adding a spoonful of sauerkraut or kimchi!

  • Tacos and Burritos

Level up your taco game by adding some pickled onions to boost the salsa!


Read here more unknown tips for a balanced diet! 


+ Words: Prinka Saraswati

Prinka Saraswati - a textile and spicy - sour food enthusiast who cooks most of the time and writes, sometimes.

Connect with her on Instagram: Prinka