12 Must-Eat Fermented Foods

Written by

Jacopo Artolli

Published in

Studies have shown that fermented foods contribute to living a healthy lifestyle, but which ones are the best? Sublime Magazine ranks the top twelve to include in your diet today.

Apple Cider Vinegar

Apple cider vinegar is the combination of crushing apples while allowing yeast to ferment the natural sugars into acetic acid. The unfiltered vinegar is the secret to all the good stuff for your gut, containing rich proteins, enzymes and healthy bacteria.
Did you know that unfiltered products are instantly recognisable by their cloudy appearance in bottles?


Cheese is one of the most common products you’ll ever find in supermarkets across the Italian Peninsula, and for good reason too: Popular varieties like Mozzarella are known to be an effective way of sourcing probiotics to your gut, more so than actual supplements.


A great alternative to yogurt, kefir benefits from a more varied composition of healthy bacteria and yeast. This popular fermented milk product is known for its various health benefits, from improving digestion to lowering cholesterol levels.


Kimchi is a traditional Korean dish consisting of salted and fermented vegetables. This versatile specialty has gained increasing popularity across the world, not least for its ability to control blood sugar levels and managing cholesterol levels.

Consuming Kimchi will add exciting flavours to your diet whilst encouraging a healthier lifestyle.


Kombucha is a mildly fizzy, fermented drink made from the combination of sweetened tea and a specific culture known as ‘scoby’ which is short for ‘symbiotic culture of bacteria and yeasts.’ Kombucha is known for containing small amounts of vitamins and minerals. These include include vitamin C and vitamins B1, B6 and B12.


Made from soybeans and grains that are fermented by koji enzymes and healthy bacteria, miso paste is a traditional ingredient that is commonly used in Japanese and Chinese cooking. The gut-friendly bacteria alongside protein, vitamins E and K can reduce the risk of certain cancer.

Miso may have other benefits such as enhancing immune function and supporting brain health.


Natto is a traditional Japanese dish of fermented soybeans and typically served at breakfast. It is a rich source of beneficial bacterias which has many upsides for your gut. Impressively, Natto contains as much as 100 times more K2 vitamin than cheese, which is advantageous for those who at are risk of poor bone health.


An essential ingredient of Mediterranean cuisine, olives are amongst the most popular fermented foods. Their versatility and benefits that include being anti-inflammatory as well as supporting heart health, makes them a great choice for your diet.


A traditional soya product made from cooked fermented soya beans, Tempeh is a popular protein alternative rich in bone-friendly minerals including calcium, magnesium and phosphorus.

Did you know that the fermentation process breaks down compounds known as anti-nutrients? This makes fermented foods like tempeh much easier to digest.


German word for ‘sour cabbage’, sauerkraut is fermented cabbage believed to have come from China over 2,000 years ago. Fermented cabbage is healthy for your heart due to it being fibre-rich and a source of beneficial bacteria, which helps balancing cholesterol levels. Additionally, it is a good source of potassium which helps maintain normal levels of fluid outside our cells.


The sourdough frenzy really took off amidst the pandemic, where an unanimous decision to bake bread was made. If you are still looking to do so, the good news is that sourdough is a great example of fermented food.

Easy to digest and highly nutritious, sourdough is considered beneficial for keeping tabs on your blood sugar levels. Another upside is the presence of compounds called microbes, which can contribute to the well-being of our body.


Last but not least, yogurt should be high up in your list of fermented foods. It is believed that 100g of daily serving can contribute to your mood and outlook. This is likely due to the relationship between the healthy bacteria in our gut and their role in producing feel-good chemicals like serotonin and dopamine.

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