Fermented foods

Fermented foods for natural cooking: yogurt, sauerkraut, kimchi, and more — what they are, how to use them, and how to start gently.

Also known as: ferments, cultured foodssidesbreakfastscondimentsbowls

TL;DR Fermented foods are traditional cultured foods like yogurt, kefir, sauerkraut, and kimchi. Use them as sides and condiments. Start small if you are new to them.

Common kitchen ferments

Food	Easy use
Yogurt	Breakfast bowls, sauces
Kefir	Smoothies, cold soups
Sauerkraut	Side with eggs or bowls
Kimchi	Scrambles, rice bowls
Miso	Soups and dressings

Practical tips

Choose plain yogurt to control sugar
Add ferments at the table when heat would be harsh on delicacy
A forkful can be enough at first

Related: Gut-friendly cooking.

Frequently asked questions

Do fermented foods fix gut problems?

They can be part of a varied diet for many people, but they are not a cure. Anyone with a medical condition should personalize with a clinician.

What is the easiest ferment to start eating?

Plain yogurt is the easiest on-ramp. Then try small servings of sauerkraut or kimchi with meals.