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Top list of fermented foods


Discover the top list of fermented foods.

Fermented foods have been part of the human diet forever. They are foods that promote digestion and provide beneficial microorganisms for the intestine.

Yogurt, cheese, bread, sauerkraut, kefir, or vinegar are fermented foods.


Fermentation is the transformation of suffering food by the action of bacteria and yeasts.

During this process, the sugars are converted into acids, gas, or alcohol, which act as natural preservatives in food.

Fermentation has been used by humans since ancient times as a way to maintain food for long periods.

We have many examples of fermented foods in our diet. The bread, cheese, yogurt, alcoholic beverages such as wine or beer, or some sausages are fermented foods, but in recent years we have seen have been added more exotic like kefir, tempeh, sauerkraut, miso, or kombucha tea.


The latter, whose benefits have conquered half the world, has once again unleashed the fever for fermented foods.

Most fermented foods promote digestion and increase nutrient absorption.

In addition to helping us populate our intestines with healthy microorganisms, fermented ones contribute to improving digestion because these foods have been partially pre-digested by bacteria or yeasts, therefore they are more digestible.

Fermentation increases the presence of vitamins, especially of group B, such as B12 or B9, better known as folic acid; also K2, difficult to find in non-fermented foods. They are generally more nutritious foods.



It is produced from the fermentation of cabbage or white cabbage. It is widely consumed in Germany.

At the beginning of the fermentation process, the number of lactic bacteria present on the surface of cabbage leaves increases, so that after consumption the pH of the intestine is restored, the digestive process and the absorption of nutrients improves. Sauerkraut is also an excellent source of vitamin C and vitamin K.


Kefir is a dairy product similar to liquid yogurt, fermented through the action of a set of yeasts, fungi, and bacteria. This food is rich in probiotics, lipids, and proteins that promote intestinal health.



Miso is a fermented paste made from soybeans and other cereals such as wheat, rice, or barley with the Aspergillus oryzae fungus.

For centuries it was considered a healing food in China and Japan. For generations, it has been used to prepare hot soups or as a condiment for other dishes. Miso contains enzymes that aid digestion.


Fermented drink with a slightly acidic flavor obtained from sweetened tea fermented by a gelatinous colony of microorganisms.


If the mushroom is continuously fed, the process has no end, that is why kombucha is called “the mushroom of immortality.”

Historically it has been taken in China, Russia, and Germany, although for some time its apparent benefits on the body have extended its consumption.


The properties of this probiotic food for our body are more than proven. Yogurt has around 100 million bacteria that transform part of the lactose into lactic acid.

The microorganisms found in yogurt are capable of regenerating the intestinal flora. Additionally, some varieties of yogurt may contain bifidobacteria, which also stimulate the immune system.



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