• Fermented foods are no newbie to the world of food. They’ve been part of traditional diets for centuries, offering a range of benefits, from better digestion to a stronger immune system. But if the thought of sauerkraut or kimchi doesn’t excite you, don’t worry.

    There’s a whole world filled with tangy, probiotic-rich options that can easily fit into your meals without feeling like a chore.

    Why fermented foods?

    Fermentation is mainly used to preserve foods, especially when our ancestors didn’t have refrigerators or freezers. By combining foods, like cabbage, with seasonings and a food source, like starch or sugars, living organisms, or probiotics, are encouraged to feed and grow. The by-product of this cycle is preserved foods, which highly benefit our bodies and overall health.

    Many studies suggest that when eating probiotics regularly, we can look forward to:

    • Improve digestion
    • Ease gastrointestinal distress, like IBD, IBS, and diarrhoea
    • Provide important vitamins and minerals for immunity
    • Ease stress and anxiety

    Types of fermented foods to add to your diet

    1. Dairy-based

    • AmasiA South African staple, drink as is or add to your morning pap
    • Yoghurt: A soothing fermented product perfect for smoothies or other drinks, breakfast bowls, and in marinades
    • Kefir: A tasty beverage on its own, or a great addition to salad dressings and soups
    • Cheeses: Aged varieties like cheddar, gouda, or blue cheese can be eaten on their own or incorporated into a wide variety of dishes

    Top pick: Umphokoqo – crumbly mealie pap with amasi

    Umphokoqo – crumbly mealie pap with amasi

    2. Veggie ferments

    • Pickled veggies: Like carrots, radishes, or beets, add crunch and an acidic punch to salads or sandwiches
    • Fermented garlic and onions: Full of complex flavour, add these into stews, soups, marinades, or zingy salad dressings

    Top pick: Cannellini bean and courgette burgers with roasted cashew mayo, pickled beetroot and shaved carrot

    Cannellini bean and courgette burgers with roasted cashew mayo, pickled beetroot and shaved carrot

    3. Fermented soy and legumes

    • Miso: Rich in umami and savoury flavours, add to soups, stir fries, in marinades, or roasts
    • Fermented soy bean paste (AKA gochugang or doenjang paste): A Korean staple, add this paste to almost any dish, from soups, stews, roasts, stir fries, marinades, and even sandwiches
    • Tempeh: A compacted cake of fermented soy beans, add to grain bowls, salads, and wraps for a protein fix
    • Natto: A very sticky and slimy Japanese staple, and mostly for adventurous eaters. Eat as is, or add to rice and scrambled eggs

    Top pick: Pork broth ramen with pork belly and miso

    Pork broth ramen with pork belly and miso

    4. Fermented drinks

    Incorporating these fermented drinks, rich in probiotics, will help aid digestion when accompanied with meals, or drunk throughout the day:

    • Amahewu
    • Umqombothi
    • Ginger beer
    • Kombucha
    • Kvass

    Top pick: Ginger beer

    Ginger beer

    5. Fermented grains

    • Sourdough bread: Include a slice or two at breakfast or dinner, or make a fantastic sandwich for lunch
    • Fermented porridge: Try out a fermented porridge for breakfast, like Ting, Mageu, or Incwancwa

    Top pick: Sourdough bread with marinated mushrooms, ham and cos lettuce

    Sourdough bread with marinated mushrooms, ham and cos lettuce

    6. Condiments and sauces

    • Fermented hot sauce: Great for adding to scrambled eggs, marinades, dipping sauces and salad dressings, stir fries and stews
    • Fish sauce: Add a splash to soups, stews, stir fries, dipping sauces, and marinades for enhanced flavour
    • Soy sauce: Add to any dish for a deeper, more complex flavour without the added salt
    • Fermented relish: Like atchar, kimchi, and sauerkraut, perfect additions to stews, soups, stir fries, salads, and sandwiches, or as a side

    Top pick: Korean short ribs with spicy kimchi cucumbers

    Korean short ribs with spicy kimchi cucumbers

    How to eat them daily

    Pexels

    Incorporating new ingredients and foodstuffs can seem overwhelming at first. You might be thinking, ‘How much is too much?’ ‘What am I going to add them to?’ and ‘How will my body react?’.

    Here are a few tips to get you started:

    • First and foremost, speak with your GP, especially if you have specific medications and chronic ailments
    • Start small. Think of a fermented drink once every second day, or fermented side with dinner twice a week.
    • Pair fermented foods with meals and recipes you already enjoy
    • Make sure to store fermented foods properly to retain their benefits

    Fermented foods don’t have to be intimidating or boring. Experiment with a variety of options, from creamy kefir to tangy miso paste. Start nourishing your gut, elevate your cooking, and keep your taste buds excited!

    Also See: Health benefits of eating fermented food

    Health benefits of eating fermented food

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